If you want to build lean muscle mass that will help you lose body fat and get strong, Beachbody super trainer Joel Freeman, the creator of LIIFT4, told POPSUGAR that “you need to train with weights.” He added that two to four days a week of weight training can significantly increase your lean muscle mass, which in turn increases your overall daily caloric burn. This means you’re burning more calories throughout the day, which helps create a caloric deficit needed for fat loss.
Think of it this way — when you do cardio, you burn a certain number of calories during that time, then that’s pretty much it. But, Freeman said, “when you weight train, you not only burn calories during the workout, but then your muscles continue to burn calories throughout the day as they are recovering.”
If you’re new to strength training, Freeman designed this home dumbbell workout that includes eight basic moves to target your upper and lower body, as well as your core. His advice is to start light in regard to the dumbbells to ensure you learn proper form and technique before trying to lift heavier weight. He warned that you will definitely feel sore, but don’t let this deter you! Stretch, rest and recover, then get right back to it.
Home Dumbbell Workout
Equipment needed: Depending on what you have available, you’ll want a variety of dumbbells ranging from light to heavier (three to 20 pounds). Freeman said in order to know if you’ve chosen the correct weight, you’ll really be feeling it by the last couple reps. If you do all 10 reps and feel you could do more, increase the weight a bit (here’s a handy guide on how to choose the right weights for you).
Directions: Warm up for five minutes with bodyweight moves such as jogging in place, jumping jacks, toe touches, squats, lunges, torso twists, and shoulder rolls. Then repeat Blocks 1 through 4 for three sets (so you’ll end up performing a total of 60 reps of each exercise), resting for a maximum of 30 seconds between exercises and 60 seconds between sets. At the end of the workout, do this 10-minute stretching routine.
- Block 1: perform twice
- Exercise 1: chest press: 10 reps
- Exercise 2: triceps single-side crusher: 10 reps on each side
- Block 2: perform twice
- Exercise 1: overhead shoulder press: 10 reps
- Exercise 2: shoulder lateral raise: 10 reps on each side
- Block 3: perform twice
- Exercise 1: row: 10 reps
- Exercise 2: biceps curl: 10 reps
- Block 4: perform twice
- Exercise 1: goblet front squats: 10 reps
- Exercise 2: reverse lunges: 10 reps
Keep reading for a detailed explanation of how to do each of these exercises.