Adjustable Dumbbells and Weight Loss

You can use adjustable dumbbells to help with weight loss. Many people may not have the time for a gym due to their schedules, family or other factors such as a stay at home mom or dad (me). A simple solution to this time constraint is an exercise plan using adjustable dumbbells. Today’s high tech adjustable dumbbells allow for ease of use, interchangeable weight add-ons and convenient storage capacity.

Depending on a number of factors such as weight loads, rest periods, intensity, exercise selection, etc., the average dumbbell weight training session combined with an aerobic session can yield a substantial caloric burn of 150 – 300 calories or more. The best part is you can easily do this in the home, early in the morning before your first meal and before the kids are awake (no excuses). However the key factor for taking off that extra layer of body fat with adjustable dumbbells is consistency.

Stay with it, even if the first few days seem tough and by the end of the week you’ll start to form a habit. Don’t set goals such as “I will lose 10 pounds in my first week”. You’re not on The Biggest Loser. Be realistic and instead aim to shed 1 to 2 pounds per week. It may not seem like much but your will power becomes greater to continue exercising when you see you lost that 2 pounds. Keeping the math simple-shedding 2 pounds a week equals 10 pounds after only 5 weeks! Now that’s a whole lot more realistic. Small steps equal huge gains.

Whether you’re lifting weights or doing cardio, the trick is to keep your body from adapting to what you’re doing. Changing your adjustable dumbbells weight load is the best way to keep your body responding to your efforts, start heavy then switch to a lighter weight and back to heavy. Adjustable dumbbells, or free weights, force your body to engage more muscle groups because they call on stabilizer muscles and your body core, to balance the weight, giving a better workout than to the range of motion that machines have to offer.

If you made a resolution to improve your health by losing weight or to improve muscle tone then adjustable dumbbells may be the way to go. Use the following routines as a guide only to get off to a good start or create your own routines, the important thing is to get moving and you can do it with adjustable dumbbells.

Dumbbell squats- 2 Sets of 10 repetitions
Stiff legged dumbbell deadlifts- 2 Sets of 10 repetitions
Standing dumbbell calf raises- 2 sets of 15-20 repetitions
Dumbbell bench press- 2 sets of 10 repetitions
Dumbbell military press- 2 sets of 10 repetitions
One-armed dumbbell rows- 2 sets of 10 repetitions
Concentration curls- 2 sets of 10 repetitions
Kickbacks- 2 sets of 10 repetitions
Bicycle crunches- 3 sets until failure

Author's Bio: 

Kevin is a self-employed internet marketer and has 8 years experience in developing strategy, integration, and positioning of online marketing efforts to drive acquisition and revenue growth and is the creator and Marketing Director for The Software Noodler Post,, an online web store, and owner of The SEM Group, Inc. Services include internet lead generation through Search Engine Optimization (SEO), Search Engine Marketing (SEM), Article Writing, Website Re-engineering, Blog Writing, Social Networks, Video Production and more.