Friday, March 12, 2021

5 Full Body Dumbbell Exercises for Your At-Home Fitness Routine

Overwhelming evidence from numerous studies supports the importance of strength training. It can help you slim down and even support overall better health, including healthy aging. A study, funded by the National Institutes of Health, found that resistance training may have more impact on bone density than aerobic exercise. This is especially important to avoid frailty in older age.¹

But for a lot of people, adding strength training to your at-home fitness routine can be intimidating. If you fall into that category, you might be feeling like you don’t even know where to begin.

Fortunately, it doesn’t have to be complicated and you can see great success with minimal equipment for your home workouts. Dumbbell (also called “free weight”) workouts are a great place to start for full body exercises. If you’re a true beginner, use light weight to prevent injury or strain and work your way up to more poundage. As you get started with a dumbbell workout routine, here are five exercises to try.

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1. Bicep Curl with Dumbbells

an illustration of a woman doing bicep curls

A bicep curl is a weight training exercise that will build strength in your bicep muscles (located at the front of your upper arms). This can be performed seated on a bench or standing. Simply grasp a dumbbell in each hand while letting your arms hang to the sides. Then bring the dumbbells up towards your chest and return them slowly back down to your sides.²

According to the American Council on Exercise (ACE), your breathing is of critical importance during a workout.³ You should exhale as you bring the dumbbells into your chest and inhale as you return them to your starting position.² Proper breathing during strength training ensures your body receives the oxygen it requires.

2. Dumbbell Chest Press

an illustration of a woman doing chest presses

The chest press is a classic weight training move and is easy to do with dumbbells. This exercise works your pectorals (chest), deltoids (shoulders) and triceps (arms)—so it’s a triple threat! Start by holding a weight in each hand, slowly lying back on a yoga mat on the floor—or on a bench if you have one. According to ACE, this is a good move to do with a spotter.⁴

Hold a dumbbell in each hand with your palms facing forward. With a firm grip on the dumbbells, fully extend your arms, keeping the dumbbells level with or just under your eyes. ACE says to maintain a “neutral wrist position” throughout the exercise. Transition to the downward phase by inhaling and slowly lowering the dumbbells towards your armpits. Lightly touch the dumbbells on your chest: make sure not to bounce the dumbbells on your chest and try not to arch your lower back. Exhale and repeat the upward phase by pushing the dumbbells up until your arms are fully extended again.⁴

ACE also suggests a dumbbell alternating arm chest press as a variation. In this version, you’ll just do one dumbbell at a time.⁵

3. Lunging with Dumbbells

an illustrated image of a woman doing lunges with dumbbells

Did you know that you can use dumbbells to improve your leg training workouts, too? Leg lunges are a popular workout that you may already be familiar with. As you step forward into a lunge position, you strengthen your leg muscles. By adding some weight to your lunges, you create additional work for your upper leg muscles and the muscles of your buttocks.⁶ It’s an easy way to get more out of this workout move.

For a variation to a traditional lunge, ACE suggests trying walking lunges with external rotation. You’ll step forward into lunge position, hold a single dumbbell in both hands and extend your arms in front of you—then rotate to the right. Rotate back to center, pull the dumbbell into your chest and return to standing.⁵

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4. Squatting with Dumbbells

an illustrated image of a woman doing squats with dumbbells

In addition to lunges, you can also incorporate your dumbbell weights into your squat exercises. With weights, your body will burn more calories and you’ll achieve toned muscles more quickly.

With your feet a little wider than your hips, hold a weight in each hand with your palms facing in. Move the dumbbells so they are in front of your shoulders. Lower down into squat position. According to ACE, you should shift your hips backwards and then down “to create a hinge-like movement at your knees.” Try not to let your knees and shinbone go too far forward. As you continue to get lower, your thighs should be parallel or almost parallel to the floor. Your knees should also be directly over your second toe, says ACE. Slowly rise back up to the beginning position.⁷

5. Planking with Dumbbells

an illustrated image of a woman doing planks with dumbbells

We’ve tried to have a little bit of everything in this dumbbell workout, so of course we need a core exercise in here, too. Dumbbells can also be incorporated into your plank routine, but it should be noted that this is a step up from planking alone. That means if you haven’t already been doing planks, you should definitely start without weights and build some core strength before making it more challenging.

If you’ve already been planking, you can enhance that plank by turning it into a “Dumbbell Renegade Row” and adding those free weights. You’ll really boost the fitness factor of this workout. This is a more advanced exercise, so you should work up to this one gradually.

Plank with your hands gripping your dumbbells. According to ACE, your hands should be under your shoulders. They explain that you should start the move with the elbows bent and chest aligned with the dumbbells. Push up into a plank and straighten the arms, then lift one dumbbell to the chest, keeping your elbow in. Your body should stay flat throughout the exercise. Place the weight down to complete the row, then lower down and repeat on the other side.⁸

Adding to Your Full Body Dumbbell Routine

a water bottle and two dumbbells against a gray background

Hopefully, these five easy dumbbell exercises gave you some ideas to start building strength training into your routine. There are many more dumbbell exercise ideas out there and a quick online search will reveal many other ideas so that you can keep your at-home workout varied and interesting. Just be sure that you’re turning to reputable sources like ACE when discovering new exercises.

You always have to be careful that you’re easing into weight workouts and performing them properly so that you don’t get hurt. Performing a dumbbell exercise incorrectly may not only mean you don’t gain the benefits, but it could also lead to an injury. Always start with smaller poundage and work your way up. Soon, you’ll be on your way to being stronger and healthier.

*Always speak with your doctor before starting an exercise routine.

4 Tips for Enhancing Your Treadmill Workout for Weight Loss

Sources:

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Victory Screech!!!

I went down 1 size in jeans!!!

Did you also make that promise “next I’m going to buy jeans, they will be one size smaller” to yourselves numerous times?

Well I did, and today is the first time ever it came true.

Started my weightloss journey in January, and have had some ups and downs. I am having a tough time with a lot of shit that is going at the moment. And for the first time in all my weight loss attempts, I am being kind to myself on difficult days. I used to feel sorry for myself, and treat myself with (bad) food.

Now, on these rough days when I don’t feel the energy to do anything else than daily responsibilities, I am being kind to myself by letting go of my diet, but still doing portion control. And instead of a heavy workout, I’ll just go for a walk. Those are my conditions to “a day off”.

For me, this feel like a good balance. Instead of inflicting myself with impossible goals of doing everything perfectly or choosing between goals, I have found balance toning it down a bit whenever necessary, while still working on my goals.

I have “only” lost 9 pounds so far (before, I would set my goals way higher). But I kept on going on the difficult days, even if they were tiny steps.

I can be proud of my ‘mental’ progress and stuff, but DAMN DO THESE JEANS FEEL GREAT!!

Be kind to yourselves, (but don’t forget to kick your butt also). It is not about feeling disappointed or angry when you fall off the wagon, it is about supporting yourself to get back on again! And enjoy your victories, even the small ones.

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You have to get rid of all or nothing thinking to succeed at this.

Lurking (per usual) and seeing some posts and thought I would toss this out.

Too many people think about weight loss in a binary way. Either saint or devil. Goal calories achieved or complete failure. Instead you should think about this like, say, building a house.

If I said to you "Hey X I am building a house, I have 17 truckloads of bricks and wood and the electrician, plumber, drywallers plus the furniture delivery guys etc...etc... all coming on Monday" you would, quite reasonably, look at me like I was insane. It's pretty clear that in order for the furniture to be installed you need like walls and a roof. In other words, it's silly to have people arriving before you are ready for them.

So, to weight loss.

You have to build the foundation first. Then move up from there.

To the data!

These are my daily calories for the first two years of doing this (-136.6lbs) (The P's indicate periods with different calorie targets)

P0 (20 wks) 2510
P1 (26 wks) 2017
P2 (26 wks) 1970
P3 (8 wks) 1913
P4 (7 wks) 1900
P5 (8 wks) 2030
P6 (2 wks) 2192
P7 (4 wks) 2228
P8 (3 wks) 2346
P9 (5 wks) 2379

It took almost a year and a half to get to a daily regime under 1970 calories and it's not like I wasn't losing, I lost 96.8lbs over that first 72 weeks (-1.34 a week) and then I decided to VASTLY increase my weight lifting/cardio (why the calories spike back up)...and while I was losing less (-1.2 a week for the last 32 weeks) the fitness benefits vastly outweighed the slightly slower pace.

So...I took it...diet only for 20 weeks...diet plus solid exercise for 52 weeks...then basically doubled the exercise for the remaining 32 weeks (and increased calories) to finish the year at 191 (5lbs ahead of the goal)

I know it's tempting to want this off tomorrow...but it's not coming off tomorrow...

I am not saying don't start exercising right away or don't try to hit a really good calorie target...I am saying that if you're 300lbs and decide that tomorrow you are going to eat 1500 calories and walk ten miles, you're setting yourself up to be sore and hungry and vastly more likely to give up by the end of the week. Instead, decide that for 10 weeks you're going to aim for 2000 calories (or whatever) as an average and walk 2 miles a day...build the foundation first and everything follows naturally from there!

Edit: Just to add...while it is technically possible that all or nothing thinking (a hallmark of depression sufferers) is going to be wonderful for you, it's going to lead to far more failure than success. Go to your average gym on Jan 10 and see how busy it is and then go back two months later and see how quiet it's gotten. Look at stats on New Year's resolutions and how the vast majority fail within a month. Everything we know about human behaviour suggests that going from binary poles (eating junk/not exercising to eating super healthy/exercising all the time) just doesn't lead to a lot of success. Yay if you're the 1/1,000,000 who joined a gym on Jan 2 and lifted eight tonnes and was still going two months later, but that's clearly the minority.

But, at the end of the day, come up with something that works for you.

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Looking to look not pregnant

Hello loseit ! Stats: CW: 137 H: 66in

Backstory: Four years before pregnancy was 135 but gained 15 pounds (most likely due to undiagnosed thyroid issue). 4 years later, while pregnant my hypothyroid was discovered and has been regulated ever since. Had huge baby (almost 11 pounds). Gained 50+ pounds during pregnancy from starting weight of 150lbs to 200+ (I stopped checking when I hit 200).

After baby (not understanding weight loss), I figured weight would go back to normal - I ate the same as before pregnancy. However, I was only losing about 3 to 4 pounds a year. After 7 years of listening to random chatter (never fully committing to weird diets and personal trainers); I decided it was taking way too long and jumped on Reddit and found this sub.

Epiphany: Mind blown. I need to create a caloric deficit and exercise has minimal benefit - sign me up! Sept 2019 I began and today I am 137. I lost approx 1 pound a week and the last 4 / 6 months I have been maintaining (fluctuation 135-140) even though I’m still at the same calorie deficit range I began with (1200-1400). I do light exercise (intentional walks, stretching, and light weight training - 3lbs free weights).

Problem: I still look 5 months pregnant! Wth!! I don’t have that separated stomach muscle thing (diastasis ercti) as I had two doctors check. My stomach is still distended and I look like there is a baby in there !! Doesn’t help that I get phantom kicks (def not pregnant and confirmed many times lol).

Visual: My stomach starts to push out 2 inches above the bellybutton, then gives the B shape at the belly button, and to finish off this wonderful look the bottom of the belly sags in a W shape (like two lower case u’s). There is grab-able fat in the lower belly so it’s not all excess skin. I’m not a doc but I don’t think there is that much in terms of excess skin.

If I suck in hard I can get the top portion in but the lower stomach still distends and sags - but who walks around sucking in that tight all the time (it’s hard work! And feels like it’s not healthy).

Question/s: Am I still too heavy at 137? Should I try and get to 125? Is surgery my only option?

Weight loss has been super slow to nonexistent and obviously I can increase my exercise instead of eating below the “safe” threshold. I just don’t want to commit if I’m setting myself up for disappointment when the stomach remains. I have been waiting for this elusive paper towel effect!

Loseit ! You are my only hope!

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analogy for calorie restriction: saving money/budgeting

I’ve been trying to put my own weight loss in terms that are more digestible to how the many people now see intentional weight loss/caloric restriction, especially in non-obese individuals and I think I’ve finally found an analogy that works pretty well: saving and being smart with money/managing a budget!

If you consistently put a bit of money away and don’t spend on frivolous, unnecessary things, you’ll have the ability to buy nicer things from time to time and achieve a big long term goal, like buying a house or going on an amazing holiday! On the flip side, if you save every penny you get and don’t take care of bills or invest in health insurance or food, that’s not good for you either. Being reasonable about how you spend and having some self-control and perspective is key!

I also find it so bizarre how the role of food as comfort/reward has become so normalised (especially low quality junk food). Had a bad day? Eat a chocolate bar! See a cake that looks kinda good at the supermarket? Why not! Spend $20 here and there on some fast-fashion items that you like but don’t love? You deserve it!

This consumerist mindset and quick-fix dopamine hunting is honestly so damaging, not only for weight loss, but also living a healthy, fulfilled life. I’m really not a fan of the narrative saying that you should just “eat whatever you want” and that mindful eating/restrictive eating is damaging, when really, self control is a great, beautiful thing that we should be proud of.

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Thursday, March 11, 2021

Feeling discouraged

Hi friends, I’ve been on a calorie deficit plan through the Lose It app to lose two lbs a week. I’ve been at it for a little over a month and I keep fluctuating between my original weight and two lbs lost, where I should be at 8 lbs lost by now. My exercise hasn’t been great, but I’ve still been getting in daily movement, and I’m pretty sure I’m tracking everything correctly and have rarely gone over the suggested calories.

I knew something like this could happen a little ways into a weight loss journey, but I wasn’t expecting it to be so hard starting out.

Has anyone experienced this! Have any tips?

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Day 1? Starting your weight loss journey on Friday, 12 March 2021? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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