How to Lose 35 Pounds Using Dumbbell Weights

How to Lose 35 Pounds Using Dumbbell Weights

Losing 35 pounds requires a combination of an intensive training routine and a carefully monitored, calorie-controlled diet. When it comes to training, using dumbbells is a wise move. While many people turn to cardio to lose weight, strength training may be more beneficial, as lifting weights builds muscle mass, burns calories and increases your metabolism, claims Elizabeth Hendrix Burwell, co-owner of High Performance Gym. You can use dumbbells at the gym or in your own home.

General Considerations
Train three times per week on nonconsecutive days. Following this schedule you can push yourself in every workout, but with a day of rest in between your muscles get time to recover.

Perform your dumbbell workouts in a circuit fashion. A circuit where you don't put the dumbbells down between exercises is known as a complex. Complexes increase your muscles' time under tension, boost your metabolic rate and increase hormone production, all of which help with weight loss, according to trainer Lee Boyce. Your complex should include dumbbell squats, lunges, bent-over rows and curls to presses.

Perform eight to 12 repetitions on each of the four exercises without resting in between, then put the dumbbells down and rest for two to three minutes. Aim to complete four total rounds per workout.

Dumbbell Complex Routine
Hold a dumbbell in either hand at shoulder height, with your feet set slightly wider than shoulder-width apart. Squat as low as you can while keeping your upper-back straight. Ideally your elbows should touch the insides of your knees in the bottom position. Stand back up powerfully -- that's one rep. If you can't squat without rounding your back, perform this move using just one dumbbell held in both hands, advises strength coach Marc Perry.

Bring your feet in slightly and hold the dumbbells at your side. Step forward with your right leg and lunge down until both your knees are at 90-degree angles, then push back up. Do the same with the left leg and repeat until you complete all your reps.

Keep your feet in the same position, but lower your torso toward the floor by bending your knees very slightly and pushing your hips back. Your back should be completely straight with your head looking forward. Perform dumbbell rows by starting with your arms hanging straight and pulling the dumbbells up into your sides at the same time. pause briefly, then lower them under control.

Stand tall and hold the dumbbells at your side. Curl the right hand dumbbell up to your shoulder then press it forcefully overhead until your arm is completely straight. Return it to the starting position, then do the same with the left arm. Repeat this sequence until you've reached your eight to 12 reps per side.