Using Dumbbells At Home For Losing Weight
If you want to reduce your body fat follow a routine with more strength exercises and less cardio.
Strength exercises increase muscle mass, preserve bone density, increase calorie expenditure and improve posture.
There are no “fat-burning” exercises, although some stand out for their ability to stimulate the increase/preservation of strength and muscle mass, which is very important.
They are essential for those who want to reduce the percentage of fat. These exercises are especially recommended for women over 50.
But for the muscles to appear in the fat, you must follow a strict diet to help you increase your muscle mass. You should eat two grams of protein per kilo of body weight, hydrates (3 or 4 grams per kilo of weight), unsaturated fats (protect the muscle from catabolizing), carbohydrates (boiled rice, 100% wholemeal bread, pasta, etc.) and drink plenty of water before, during and after training.
Following a diet to gain muscle mass, the process will be faster.
With or without accessories
Plates, squats, backgrounds and jumps are the star exercises if we want to train at home.
One of the most recommended accessories for this exercise are the elastic bands, as they are versatile and allow you to add intensity to many exercises.
What exercises to practice
There are differences in the type of exercise to practice for beginners or more experienced people and will be mainly in the weight you work with or the level of difficulty without being different depending on sex or age.
How to Lower Fat and Gain Strength
For them to be effective what is important is to individualize the practice according to the objective of each practitioner. If this objective is to gain strength, it is best to combine them with low intensity cardio (stairs, walking, swimming).
If we want to lower the percentage of fat, we will combine these exercises with high and low intensity cardio (walking, swimming, running, cycling, jumping).
Fundamental rest and nutrition
Beginners should rest three days a week to accelerate metabolism progressively and allow the recovery of muscles, being able to increase intensity in successive training routines.
Avoid ultra processed foods and base your diet on the consumption of legumes, vegetables, meat, fish, fruits, dairy products, eggs and nuts.