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How to Lose Stomach Fat Using Dumbbells

by
author image Gryphon Adams
Gryphon Adams began publishing in 1985. He contributed to the "San Francisco Chronicle" and "Dark Voices." Adams writes about a variety of topics, including teaching, floral design, landscaping and home furnishings. Adams is a certified health educator and a massage practitioner. He received his Master of Fine Arts at San Francisco State University.
How to Lose Stomach Fat Using Dumbbells
Circuit training with dumbbells provides an efficient workout and high calorie burn. Photo Credit Jupiterimages/Comstock/Getty Images

Working out regularly with dumbbells makes your body more efficient at burning calories, which can help you lose stomach fat. Stomach fat includes two kinds of fat: subcutaneous fat, the layer of fat directly under the skin, and visceral fat, the most dangerous fat on your body. Visceral fat blankets your internal organs, affecting your insulin, cholesterol and inflammation levels. Fortunately, you can combine dumbbell workouts with cardio exercises and reasonable calorie reduction to preserve your muscle mass as you lose stomach fat. This will improve your physique and reduce your risk of diabetes and heart disease.

Step 1

Perform a circuit training workout for at least 20 minutes three times a week. A 150-pound person burns an estimated 756 calories in an hour of circuit training, according to the President's Council on Physical Fitness and Sports. Perform 10 to 15 repetitions of exercises with dumbbells, such as squats with shoulder presses, lunges, side lunges, dumbbell rows, flys, butterflies and dumbbell pullovers. Rest only 30 seconds between sets to burn the maximum number of calories. Complete one circuit of the exercises if you're a beginner, and progress to two circuits and then three circuits as you become stronger.

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Step 2

Perform moderate to vigorous intensity aerobic exercise most days of the week. Gradually increase your exercise duration and intensity to burn more calories. Aim to increase your aerobic exercise to 60 minutes a day to effectively burn fat, the American Council on Exercise advises. Moderate-intensity aerobic exercise includes brisk walking and low-impact aerobic classes while vigorous-intensity aerobic exercise includes jogging, running and step aerobics. Using light dumbbells during aerobic exercise increases your calorie burn.

Step 3

Use light dumbbells during your aerobic workouts, if your doctor approves. Start with a pair of 1-pound hand weights, and don't exceed 3 pounds. Using hand weights during an aerobic session boosts your calorie-burning rate by five to 15 percent, according to the American Council on Exercise.

Step 4

Keep a pair of dumbbells in sight of the table where you eat. Use them as a reminder of your hard work to stay mindful of your caloric intake. Practice portion control, and include vegetables at every meal to improve your nutrition and reduce your consumption of high-calorie foods.

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References

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