Dumbbells are a type of small free weight that you hold in one hand for the purpose of weightlifting. Constructed of metal and often coated with a thin layer of plastic or foam, dumbbells may range in weight from 1 to 150 lb. They may assist you in your weight-loss goals by helping you build muscle. The greater your muscle mass, the more calories your body burns, not only as you work out but also in between workouts. Select dumbbells that fit comfortably in your hands and that you are able to grip easily, even when sweating. As with any new fitness routine, seek advice from your health care practitioner prior to beginning.
Benefits
Muscle tissue is more metabolically active than fat tissue, and it takes up less space in your body. Building muscle mass is therefore an important fitness component when working to decrease your body fat for weight loss. Free weights, such as dumbbells, are superior to weight machines for adding muscle mass because they allow your body to move in a natural range of motion rather than being constrained by a machine's particular plane of movement, according to Sports Fitness Advisor. Dumbbells also demand greater muscular balance in order to control the movement than weight machines or barbells do, and this recruitment of stabilizer muscles allows for more comprehensive muscle building.
Drawbacks
The primary disadvantage of dumbbells is the risk of injury if you lift improperly or if you drop the weight on a part of your body. To mitigate these risks, choose weights that you can safely lift on your own, or lift heavier weights only with a spotter present. Consult with a personal trainer or experienced lifter to ensure you know how to perform dumbbell exercises with correct form.
Examples
Maximize the effects of dumbbell workouts for weight loss by focusing on large muscle groups using compound movements. For example, work your lower body with dumbbell squats, dumbbell push presses or dumbbell lunges. Target the muscle groups of your upper body by performing shoulder presses, upright and bent-over rows, front and lateral raises, chest presses and tricep extensions using dumbbells. Optimize muscle building for weight loss by practicing these exercises at least twice a week, completing two or three sets of eight to 15 repetitions of each dumbbell exercise, recommends Rutgers University.
Other Considerations
In addition to muscle-building workouts, careful attention to your diet helps you in your weight-loss goal. To lose weight, consume fewer calories than you burn; however, ensure that 10 to 15 percent of your calories come from high-quality protein in order to maintain the muscle mass you build from working out with dumbbells. Additionally, allow your body a day or two of rest between dumbbell workouts in order for your muscles to adapt to the challenges you are placing on them.
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