[thewomanwithin67]

I read in an article on lifting weights, that all you need is a pair of dumbbells to work out ALL the major muscle groups.

It says to do 12-15 reps in a comfortable weight of the following to lose weight and tone up your body:

1. Squat
2. Bench Press
3. Dead Lift
4. Bent Row
5. Shoulder Press

I don't want to do 20 lb weights, I don't think I could if I tried lol

Does anyone know if this is true and works out ALL the major muscles.
If this should work with 8 lb dumbbells along with 30 min of incline walking?

I know what most of these are, but have no clue what a bent row is and can't find it.

[rainbow_tears]

Send Ian Robertson a private message I am sure he will be able to advise you.

x

[kertuck]

If you search bent over row, you will find lots of information. It's a great exercise to strengthen your back muscles. And oh how you will feel it!

[thewomanwithin67]

ahhh thank you, they didn't put part of it in there so thats why when I googled it, it was the wrong one

btw, there is a great site I found that shows how to do exercises with different types of weights: Weight Training, Exercise Instruction & Kinesiology

you can search and find just about anything you need

[thewomanwithin67]

WOW read this:

For individuals attempting to achieve fat loss for aesthetics, the intensity of weight training can be a double edge sword.

When beginning an exercise program, muscle mass increases may out pace fat losses, resulting in a small initial weight gain.

Significant fat loss requires a certain intensity, duration, and frequency that novice exercisers may not be able to achieve until they develop greater tolerance to exercise.

If an exercise and nutrition program is not adequate for significant fat loss, a lighter weight with higher repetitions may be recommended to minimize any bulking effects, although less fat may be utilized hours later.

If an aerobic exercise and nutrition program is sufficient enough to lose fat, a moderate repetition range with a progressively heavier weight will accelerate fat loss with a toning effect. If a muscle group ever out paces fat loss, the bulking effect is only temporary.

For a toning effect, fat can be lost later when aerobic exercise can be significantly increased or the weight training exercise(s) for that particular muscle can be ceased altogether. The muscle will atrophy to a pre-exercise girth within months. Higher repetitions training may be later implemented and assessed.

It is plausible that the high repetition myth was originated and later propagated by bodybuilders that used calorie restrictive diets to shed fat before a contest. Because of their weakened state from dieting, they were unable to use their usual heavier weights.

When inquired about their use of lighter weights, they explained they were "cutting up" for a contest.

This is merely a theory, but it is easy to see how it may have been misunderstood that the lighter weight was used to reduce fat instead of actually being a result of their dietary regimen.

Typically with weight training alone, fat loss is similar to muscle gain, give or take a few pounds.

Certain dietary modification can have much greater impact on fat loss than weight training alone.

The ideal program for fat loss would include the combination of proper diet, weight training, and cardio exercise

[Ian Robertson]

This is certainly a total body workout. However, don;t limit your self to just one workout. Otherwise your body will adapt to the loads and you will quit making progress. So, after about 6-8 weeks I would formulate a new workout.

[mattyb878]

The squat is what works the most muscles, lol. (I found that out last week!) Make sure like Ian said, not to do those exact same exercises over and over again. You have to switch it up and use different techniques.