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Losing fat and gaining muscle at home with only dumbbells

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    Losing fat and gaining muscle at home with only dumbbells

    Hello there ,

    I want to know is it possible to lose weight only by weight lifting ,

    So during COVID and the lockdown , i gained a lot of weight like i passed the 100KG , and in 2021 i started something like fasting i only eat 1 meal a day and drank a lot of water and sometimes some snacks (mostly grilled nuts).
    i managed to lose a lot of weight went from almost 110 KG to 89KG , but i gained it again in the first half of 2022 now i am at 95KG .
    The really bad thing is i developed some kind of social anxiety during the lockdown , i can't be in a place with a lot of people , i get stressed and panic attacks , i can't really go to gym or go outside for that matter ,
    last week i saw a store in the country where i live has some summer offers , and i bought a dumbbell kit 20KG , will i have to start somewhere ,




    And my question are :

    Is the 20KG dumbbells enough to gain muscles (size and strength) ?
    And can I lose weight only by lifting weights ?

    I want this for specific areas , i want to lose fat in the bely i don't want abs just kinda flat stomach that doesn't pop in my cloths and some muscles in my arms and chest.


    I would also appreciate it if you cold share a workout plane or a guide to follow to achieve my goal.


    Thanks in advance for taking time to read and/ Answer my questions.

    #2

    >Is the 20KG dumbbells enough to gain muscles (size and strength) ?
    It depends. Mostly on your starting level of fitness, some factors like age and sex, and how diligent you are with you exercise. You can build muscles with them, definitely. If you're just starting out and keep at it consistently, you'll probably benefit from so-called newbie gains. Depending on your general fitness and other things, you might max them out sooner or later. That's something to worry about for later, though. Regardless, dumbbells are an excellent start into weight lifting. If you don't have a bench, you might have to get creative now and then, though. Getting pulling motions in with them isn't that easy, either, so you might want to look out for a place you can do pull-ups/chin-ups or work towards them.

    >And can I lose weight only by lifting weights ?
    No. You lose weight by eating less calories than you need. Lifting weights helps you build muslce, which helps burning more calories in the long run. But you won't lose weight, especially fat, just by lifting weights. It will help with looking better when losing fat, though. Calculate your TDEE, eat around 300-500 kcals less than that, track your weight and adjust. See that you'll get enough protein to keep your muscles and help build new ones.

    >I want this for specific areas , i want to lose fat in the bely i don't want abs just kinda flat stomach that doesn't pop in my cloths and some muscles in my arms and chest.
    That's not how it works. Your body and hormonal composition decide where you'll lose your fat first. You have a bit of a say in where you'll build muslces, by choosing exercises accordingly. Losing fat though, you just have to lose weight and see what goes first. You might be in luck and belly fat goes first, or you're out of luck and it's going to be the last to go. Either way, getting down to a normal weight will benefit you in the long run.

    >I would also appreciate it if you cold share a workout plane or a guide to follow to achieve my goal.
    If you want to lift weights, look for a dumbbell program. Darebee has three, of which I think Ironborn is the best. I can also recommend this one here for starters: https://www.muscleandstrength.com/wo...mbbell-workout
    Word of advice: Start with low weights. Look up each exercise. Nail down the form. This gets very important the higher the weights get. The site I linked has videos and text description for each exercise. Don't neglect that.

    Good luck.

    Comment


      #3
      Hi lofivelcro ,
      Thanks a lot for taking the time to reply ,
      some factors like age and sex,
      : i am a male, 28 years old.

      You lose weight by eating less calories than you need.
      i am doing intermittent fasting only eating one meal a day, i don't really calculate calories i don't prepare my food, to be honest i don't really know how to do that .

      That's not how it works.
      i was just wondering if there was some kind of exercises that target the belly fat more .
      Word of advice: Start with low weights.
      thanks for the advice that's what i'm doing so i don't stress myself a lot and give up

      and thanks for the recommendation I've been using their 5 day dumbbell workout split ,

      thanks again lofivelcro

      Comment


        #4
        >i am doing intermittent fasting only eating one meal a day, i don't really calculate calories i don't prepare my food, to be honest i don't really know how to do that .
        Depending on how much you eat during your one meal, it probably evens out. If your average weight per week goes down, you're in a caloric deficit. If not, you either stall, or eat too much. If you want to count calories, calculate your TDEE with an online calculator and start logging calories. For example, if your TDEE at sedentary is 2,200 kcals, you eat less than that, usually 500 kcals less. For logging calories, you weigh everything you eat, look up the calories and go from there.

        >i was just wondering if there was some kind of exercises that target the belly fat more .
        You can target the muscles of the abs, but not the fat. Like I stated earlier, your body decides where it loses its fat first, and last. Sadly, you don't have a say in that. If you want to lose belly fat, you'll have to lose body fat until that goes.

        >I've been using their 5 day dumbbell workout split ,
        I'd recommend a 3 day full body workout instead of a 5 day split if you're just starting out. You can burn out on a 5 day split real fast in the beginning. A simple full body routine is enough at first, when your body gets used to the workload. Rest is more important at that point. You can progress to a split after 8 or so weeks, or keep doing the full body routine for as long as you see progress.

        Comment

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