Weight-Loss Tool: The Dumbbell

Dumbbells, also called hand weights, are probably the easiest tools to both find and to store when not in use. They are small but powerful aid in your weight-loss battle. There is not a single part of your body that can not be worked into submission with dumbbells. But there are several things to keep in mind when determining the right dumbbell for your needs as well as what manner of exercise will aid you in not bulking on muscle but instead sculpting the body you desire. *Please remember to consult your physician before beginning any exercise or weight-loss regimen.

Choosing which dumbbells are right for you is not rocket science. The formula is easy - if you can complete 20 repetitions of a given exercise with little effort, then the dumbbell is too light. If by repetition number 7 you feel as if puking is imminent then the dumbbell is too heavy. You want to feel as if you are working - so that by the time you get to repetition number 20 you are done and thankful it is over. Furthermore, not all our muscles were made with the same strength capacity. This means that while 5 lbs might be sufficient for your arms they will be nowhere near sufficient for your legs. This is why I suggest purchasing several weights of dumbbell, if the 5lbs was sufficient for your arms then you will want about double that for your legs. So, I suggest getting 5lbs, 8lbs and 10lbs dumbbells.

How do you keep from adding inches? The solution is actually easier than you think. Each time you workout with weights - which should be an average of 2 to 4 times per week - you want to focus on your entire body. Don't work your legs one day and your arms another, this is how those who want to add inches conserve energy to bulk. You should be able to do no more than 1-2 exercises per muscle group -instead of focusing on each individual muscle. This means 1-2 exercises for your legs, 1-2 exercises for your core, 1-2 exercises for your arms, and 1-2 exercises that are for your body as a whole. In total you should have about 7 strength training exercises, or you can focus on using 5-7 total body exercises only. For weight-loss you are looking for high repetitions and sets. Try starting out with 12-15 repetitions and 2-3 sets, but don't be afraid to bump those numbers up to 20-25 reps and 4 sets if needed.

Focusing on your total body has 2 major weight loss benefits. 1. You will be burning the maximum amount of calories possible (since your larger muscles like your legs and back will pick up the slack for your smaller muscles like your arms) and burning calories is the basis for weight-loss. 2. You will avoid bulking and instead focus on shaping the muscle.

One more trick to using dumbbells for weight-loss? Mix up your movements and your exercises. Make sure you don't get into a rut of repetition each time you workout. Don't repeat exactly the same exercise, change the order of your exercises, slightly adjust the speed, change the number of repetitions or sets (how many times you come back to an exercise), etc. This will help your mind to keep from going nuts with boredom, but it will also keep your body burning the maximum desired calories - helping you to achieve your goals. Start with slow movements - I always teach my clients the 4-3-2-1 counting system to keep from going fast. For example, with a squat, as they lower into the squatted position they have to count slowly from 1-4, once at their deepest position they have to hold to motion for another count of 4, then push through the heels to straighten the legs with a final count of 4. Why? Well with speed you gain momentum, using the muscle less, which means sculpting the muscle less but getting a different calorie burn out of the workout. It's one of the major adjustments you can make - Speed. One week work at a snail's pace, another week use light weight and move quickly. Have fun with it!

Here are some examples of great exercises for weight-loss using dumbbells:

Total Body Exercises
1) Squat Curl Overhead Press - Hold weights at your side, feet shoulder width apart, shoulders rolled back and abs drawn in tight. Sit back as if there is a chair a few feet behind you (knees stay over your ankles, tips forward at the hips slightly, keeping spine straight); as you lift the weights to your shoulders in a bicep curl. Push through your heels to straighten the legs as you push the weight over head. Release arms back to your sides.
2) Isometric Wall Squat w/ Alternating Curls - Stand with your back touching the wall, holding weights in each hand down by your sides. Walk feet forward about a foot. Lower, bending knees to 90 - knees should still be directly over your ankles. Keep shoulders rolled back, chest proud and abs drawn in tight. Lock your elbows next to your ribs. Lift one weight at a time into a bicep curl. Maintain steady position.
3) Push-up Row - Place one dumbbell on the floor between your hands. Assume a pushup position. Abs drawn in tight and shoulders rolled back. Bend the elbows performing a pushup. Push through the palms to straighten the arms. Grab the dumbbell with one hand. Pull weight up to your ribs. Place weight back on the floor and repeat pushup then row on the other side.

Upper Body Exercises
1) Lateral Raise Rotations - Stand tall, weights down by your sides. Bend elbows to 90. Tighten your abdomen. Lift arms out wide until forearms are parallel to the floor. Hold that position as you twist your torso to one side - keeping hips forward. Unwind to again face front. Release arms back to your side. Repeat on the other side
2) Seated Sexy Arms - Sit tall at the edge of a chair, holding weight in each hand dangling toward the floor by your sides. Roll back your shoulders and tighten your abdomen. Keep elbows locked to your sides (no rotating of the shoulder) bend the elbow to perform 15 bicep curls. Tip your body forward, lying over your thighs with your spine still straight, bend your elbows toward the ceiling (be sure to tuck your chin so your neck doesn't get sore). Slowly extend your arms behind you in a triceps extension. Once you've performed 15 repetitions, sit back up tall and perform 15 lateral raises - keeping the arms straight lift them out wide until there is a straight line from one hand across your shoulders to the other hand. Finally, after performing 15 reps of the lateral raises, tip back over into the same position as triceps, and perform 15 repetitions of a reverse fly. Letting your arms dangle toward the floor on either side of your legs - shoulders rolled back away from your ears and chin tucked. Slowly lift the arms out wide to the side like a pair of wings.

Lower Body Exercises
1) Step Back Lunge - Holding the weights at your sides, roll your shoulders back abs drawn in tight. Step one foot about 2 feet behind you, keeping spine straight and tall. Drop your rear knee toward the floor until both knees are bent to 90. Push through the heel of the lead leg to push back up to start position.
2) Lunge Pop - Hold weight in front of your heart. Shoulders rolled back, abs tight. Power (hop) one leg back about 2 feet, bending both knees until the rear knee almost touches the floor -a deep lunge. Power back to start position. Repeat on the other side.

Core Exercises
1) Weighted Feet Elevated Rope Climb - Lay on mat with weight in each hand at the chest. Extend feet toward the ceiling, draw in abs tight. Lift your shoulders off of the mat as you try to touch your toes with one weight. Lower shoulders to the mat and repeat on the other side.
2) Axe Chop- Holding a single moderately heavy dumbbell with both hands, feet shoulder width apart, shoulders rolled back and abs tight. Keeping elbows straight, lower into a squat, bring the weight next to one knee. Push through the heels as you straighten the legs at the same time swing the weight up over the opposite shoulder (like a golf swing).
3) Extended Knee Ups - Hold weight, out wide, elbows bent at 90 degrees so the weight is perpendicular to the floor. Abs tight and shoulders rolled back, tuck your hips in. Lift one knee up toward the elbow, Trying to contract your rib and hip together - thereby squeezing your abs. Make sure to lift you knee out wide not toward the center of your chest.