![]() Heavier dumbbells are also better to increase muscle size and definition.īy now, you should start to understand that any form of physical activity can help you lose weight. ![]() Heavier dumbbells generally lead to more intense workouts which in turn leads to higher calorie expenditure and better fat loss. The average beginner needs a minimum dumbbell weight of 10lbs (5kg) to effectively lose weight. What Dumbbell Weight Should You Use To Lose Weight? This is important for building a lean and toned body rather than a bony body with no muscular definition (which is what would likely happen if you were to just do cardio). Heavy resistance training also depletes your muscular energy levels which need to be replenished post-exercise.Ĭombined, these factors increase your passive calorie consumption for up to 48 hours after a workout.Īdditionally, these mechanisms work together to increase your overall calorie expenditure which in turn helps you to burn belly fat and get a flat stomach.Īnd if your dumbbells are heavy enough, you’ll also build/maintain muscle mass. Without going into hardcore science, this happens because heavy resistance training produces micro-tears in your muscle that need to be repaired after exercise. Resistance training is known to stimulate the EPOC effect (excess post-exercise oxygen consumption) particularly well.ĮPOC increases the number of calories you burn even at rest. You can see that- depending on the type of dumbbell workout (more on this below)- dumbbells can burn as much, if not more, fat than most of the other forms of popular cardio workouts.Ģ) Passive calories burnt after a workout (increased metabolism). This can help someone burn more fat and flatten the stomach. Not only does weight lifting consume calories during a workout, but it also increases post-workout metabolism. Lifting weights, such as dumbbells, is a highly effective way for the average person to burn belly fat and get a flat stomach. They’re relatively cheap, don’t take up much space, and are ideal for home workouts!Ĭan Dumbbells Burn Belly Fat And Help You Get A Flat Stomach? You can also take a look at Han’s case study– he lost 45lbs in 5 months by following John Fawke’s dumbbell program.Īdditionally, this 2016 study showed that 89 participants saw a significantly lower waist circumference, waist-hip ratio, and body fat % after just 6 weeks of dumbbell training. I used dumbbells to take me from 175lbs bodyweight to 160lbs in 3 months, equating to a 15lb weight and 5% body fat reduction. It just so happens to be that dumbbells are the most popular type of free weight.Īnd they’re also one of the most effective ways to lose weight. These training methods can all accelerate the weight loss process. The most popular methods utilize dumbbells, kettlebells, barbells, resistance bands, and bodyweight training. ![]() Generally speaking, any form of resistance training can help someone lose weight by increasing daily energy expenditure. You could go for a more severe calorie deficit.īut in my experience, putting yourself in a calorie deficit over 10% is very stressful, unsustainable, and often leads to the weight being quickly put back on as you go through severe hunger pangs. Speaking from personal experience, I managed to lose 15lbs of fat in 3 months whilst retaining my muscle mass to build a leaner and more defined body. This should be enough for you to lose 1-2lbs per week.
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