There is a simple equation for losing weight: when you eat fewer calories than your body needs, you will lose weight. There are two ways to approach this -- by reducing your calorie intake from food or by increasing your body's calorie need by increasing your physical activity. Or both. When your goal is to lose weight and not to build "bulky" muscles, choose an exercise program that involves lifting lower weights with high repetitions. Circuit training is an exercise program that unites both aerobic exercise and weight training and is excellent for building muscle mass and losing weight.
Step 1
Choose your training weights carefully. Do not pick dumbbells that are too heavy. You must be able to repeat each move for one minute without taking any breaks. Pick two to four different sets of dumbbells and place them on the floor ready for you. This will ensure that you can transfer from one move to another quickly. Set your timer for 60 seconds.
Step 2
Lunges are your first move. Pick 8 lbs. or heavier dumbbells. Start by standing straight your arms on the side. Lunge forward with right leg and lower your body by flexing your knee and hip until the knee of your left leg is almost touching the floor. Return to the starting position and repeat with the opposite leg. Keep your arms straight through out the entire move. Repeat for 60 seconds at a fast pace.
Step 3
Switch to bicep curls, quickly. Use the same weights if you can or switch to lighter ones. Start with your arms straight along your body palms facing backward. Press your elbows lightly against your body throughout the entire move. Raise your hands, bending from the elbow until the weights almost touch your shoulders. Repeat for 60 seconds at a fast pace.
Step 4
Do dead lifts next. Pick 10-lb. dumbbells and start by standing straight, arms on your side, while holding the dumbbells on your hands palms facing forward. Bend down, lowering the weights with straight arms below your knees. Do not bend your knees or your back. Repeat for 60 seconds at a fast pace.
Step 5
Switch to 3-lb. or 5-lb. dumbbells, quickly, and do a military press. Start by holding the weights on your hands at the level of your shoulders palms facing toward your body. Push up until your hands are straight, but do not overstretch or lock your elbows. Repeat for 60 seconds at a fast pace.
Step 6
Keep the same weights and switch to tricep curls. Raise your hands straight up palms facing toward your back. Bend your arms from the elbows until the weights almost touch your back. Keep your elbows in place so they almost touch your head. Repeat for 60 seconds at a fast pace.
Step 7
Lower the dumbbells and immediately start with jumping jacks. Repeat for 60 seconds at a fast pace. This exercise will raise your heart rate considerably, but try to keep up your pace.
Step 8
Switch to the bench press -- quickly. Pick 5-lb. or 8-lb. dumbbells and lay them down on a bench. Start with your arms on your side and bend from the elbows. Lift your hands straight up, palms facing your face, until the dumbbells touch. Repeat for 60 seconds at a fast pace.
Step 9
Move to the abdominal curl. Quickly lower your weights and sit on the floor with knees bend. Raise your upper body slightly about 45 degrees so you can feel your abdominal muscles contract. Lower your body back to the floor, then repeat the move for 60 seconds.
Step 10
Take a 5-10 minute break and drink plenty of water and then repeat the whole exercise one or two times.
Tips and Warnings
- Repeat this workout three to five times a week. This is also a great workout to do with your friend.
- Before you engage on any type of fitness program, consult your physician. If at any point during the exercise you feel light-headed, stop and sit down. Drink plenty of water throughout the whole exercise. A cross-training program will help you build muscle mass, improve your health, and make you lose weight, but only when combined with a healthy diet.
Things You'll Need
- Timer
- Yoga mat
- 2 to 4 sets of dumbbells 3 lbs., 5 lbs., 8 lbs., 10 lbs. or according to your strength
References
- "Anatomy and Physiology"; Gary Thibodeau, et al.; 2007.
- Centers for Disease Control and Prevention: Physical Activity
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