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Dumbbell Workouts For Rapid Fat Loss Results
What would you say if I told you it was possible to lose fat at a rapid rate using only dumbbells and your body weight, while spending less time exercising?
Despite what you think or have been told from magazines and websites, you can change your body at a rapid rate and actually do less exercise.
The reason most people can’t achieve fast fat loss is because they don’t exercise properly. So, if you want to get the best results in the shortest time and only use dumbbells and your body weight, you must follow some simple but very effective training tips. After you read the tips, you’ll get some examples of dumbbell exercises that will produce fast fat loss results.
Tip One for Fast Fat Loss
Center your workout with the best dumbbell and body weight exercises. This may seem like common sense, but most people don’t use the best exercises. Most people only focus on isolation exercises to target “trouble spots” or areas they think need special attention. For example, when people want to slim down and tone the stomach, they think the best exercise options are crunches and other movements.
Well, if you want to lose fat fast, then it is not your best choice. I know it sounds counterintuitive, but I promise it’s not the best exercise to help you reach your goals.
The best exercises to lose fat fast (and to reduce belly fat) are compound exercises that recruit the most amount of muscle mass at one time.. This exercise will not only allow you to burn a lot of calories while you exercise, but you will also increase your fat burning metabolism for hours even after the exercise is over. That’s the best way to lose fat fast.
Second Tip for Fast Fat Loss
Use both high reps and low reps with your workouts. Most people think high reps with low weight is the best way to achieve fat loss very quickly. Again, this assumption is incorrect. To get the best possible results in the shortest amount of time, you must use lower reps (5-10 reps) with heavier weights and higher reps (11-20 reps) with lighter weights. Both ranges have their own benefits, and so you’re better off using both rather than just one.
Three Tips for Fast Fat Loss
Use circuits to get more results in less time. Most people do circuit training all wrong. They, again, use the wrong exercises and train exclusively with high repetitions. If you use dumbbell exercises and heavy weights, compound and perform them in a circuit fashion, you will successfully transform your body in minimal time.
Dumbbell Exercises For Fast Fat Loss 1
Repeat: 6
Duration: 20-25 minutes
- Lateral Dumbbell Step-ups
- One Arm Dumbbell Press-Up
- Chin-up or Dumbbell Renegade Row
- Inch Worms
Do the exercises back to back and only rest as needed, but try to keep it to a minimum. Instead of completing a certain number of sets, your goal is to complete as many circuits as possible in 20-25 minutes. The next time you repeat the exercise, complete more circuits in the same amount of time.
Dumbbell Exercises to Lose Fat Fast 2
Repetitions: 12
Duration: 20-25 minutes
- Dumbbell Walking or Crossover Lunges
- Parallel Bar Dips or Dumbbell Bench Press
- Dumbbell Rows with a Neutral Grip
- Reverse Crunches or Stability Ball Launches
Again, do the exercises consecutively and only rest as needed. Complete as many circuits as possible in 20-25 minutes.
The best way to use this exercise is to train three days a week on non-consecutive days, and alternate between the two exercises. For example, you could work out on Monday with Workout 1, use Workout 2 on Wednesday and finish the week with Workout 1 again on Friday. They next week you will start with Exercise 2, etc.
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