Is this a good full body workout with dumbbells? And losing weight whilst building muscle? Possible?

  • Posted by a hidden member.
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    Dec 20, 2011 2:20 PM GMT
    This is the workout. Now I don't wanna be crazy body builder, I just wanna be lean and toned, I know nothing about building muscle or anything... But I'm looking to ingest like 140 grams of protein per day. Now my worry is I'm still a little chubby. I wanna lose at least another 5 - 7 kilos. Problem is from what i've read to gain muscle you must eat over your daily recommended intake... Which means the flab isn't gonna go anywhere... So what should I do? Really wanna look good for summer, but yeah... Any help?

    Monday
    Full Body
    Exercise Sets Reps
    Dumbbell Squat 3 6-12
    Dumbbell Bench Press 3 6-12
    One Arm Dumbbell Row 3 6-12
    Standing Dumbbell Curl 3 6-12
    Two Arm Seated Dumbbell Extension 3 6-12
    Sit Up 3 10-25
    Wednesday
    Full Body
    Exercise Sets Reps
    Dumbbell Step Up 3 6-12
    Dumbbell Stiff Leg Deadlift 3 6-12
    Seated Dumbbell Press 3 6-12
    Standing One Leg Dumbbell Calf Raise 3 10-20
    Dumbbell Shrug 3 10-15
    Dumbbell Side Bends 3 10-15
    Friday
    Full Body
    Exercise Sets Reps
    Dumbbell Lunge 3 6-12
    Dumbbell Floor Press 3 6-12
    Wide Grip Pull Up 3 6-12
    Standing Hammer Curl 3 6-12
    Lying Dumbbell Extension 3 6-12
    Lying Floor Leg Raise 3 10-25
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    Dec 20, 2011 3:34 PM GMT
    Full body workouts are less typical, but some guys swear by them. Have known some to injure themselves if they stay on a full body workout for too many weeks/months, as the muscles never get a chance to fully recover.

    If you are really inexperienced, you really need a knowledgeable person to teach you proper technique. Start off with lighter weight on the first week and work your way up to what you can stand.
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    Dec 20, 2011 3:36 PM GMT
    you don't have to go far.
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    Dec 20, 2011 5:09 PM GMT
    I am sure you would benefit greatly from a few sessions with a good PT - the expense will be well worth it. I am not sure why you need 140 grams of protein a day, Most recommendations are of 1.5 grams per kg body weight if you are trying to put on muscle. You body won't utilise more than that
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    Dec 20, 2011 7:48 PM GMT
    workout seems fine, although you have more off days than on, try and do something on those days like walking or cycling. might be worth throwing in some kettlebell exercises if you have access to them and a whole bunch of different sit ups.

    as the other guys said, 1.5g per kg, so unless you're now 95kg cut back a bit.
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    Dec 20, 2011 8:02 PM GMT
    I don't know why you focus on dumb bell workouts. I'd worry you wont' really do enough weight. Also, you said your goal is to get lean. That's more of a diet issue than a weight lifting issue though it'd be good if you were doing some of your workouts for time to get your heart rate up.

    I'm going to agree that a couple sessions with a personal trainer might be really helpful for you. I'd find one who knows a lot about nutrition and not just weights. I doubt you'd need more than 5 to get a good plan together and learn good form. Then go off on your own and make it happen. You want to see results by summer? That's totally doable.

    Good luck.
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    Dec 20, 2011 8:12 PM GMT
    Everyone has muscle tone, at least everyone that is healthy. If you want to be lean and toned, you'll need to focus on diet and do cardio.

    Weights expend calories, but unless you do a high intensity workout, cardio will be of more benefit in weight loss.

    So, maybe you should lose the excess bodyfat you don't want and then work on building muscle. From that point your bodyfat will go up again but its easier to manage (imo) from that point rather than already being at the 7kg over.

    I did your BMR (basic metabolic rate) for you icon_razz.gif

    Weight Gain 2772 calories
    Maintenance 2411 calories
    Weight Loss 2049 calories

    So, for a moderately active individual (this workout + cardio) thats the caloric range you should shoot for.

    The next step is making a diet with a good ration of carbs:protein:fat

  • natertots

    Posts: 30

    Dec 21, 2011 6:39 AM GMT
    adam228 said

    Weights expend calories, but unless you do a high intensity workout, cardio will be of more benefit in weight loss.



    Respectfully, I'm going to have to disagree with you.

    Lifting is the single BEST thing you can do for weight loss. If you never did cardio, and all you did was lift heavy, you'd see more change in your body. Why? Cardio spikes your body's metabolism, causing your temperature to rise, thus more calories to be burned. It raises your heart rate, so you're solid for a few hours after you get done doing cardio... but what then? Your metabolism slows back down again. If you're not eating at a caloric deficit, you just won't see the same sort of results as you would with weight training.

    With weight training, you're actively increasing your RMR (Resting Metabolic Rate) in a more permanent way. While cardio helps burn calories temporarily, muscle isn't passive... if it's being torn down ,it requires calories for repair, thus you put yourself in a bigger net calorie deficit longer by lifting heavy. True, what the above poster said about HIT. It can be very effective, but ANY lifting is better than cardio in lieu of lifting.

  • Posted by a hidden member.
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    Jan 19, 2012 1:28 PM GMT
    Everything just coincides! Gahhh, why can't one opinion just be right lol?
  • Posted by a hidden member.
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    Jan 19, 2012 1:29 PM GMT
    Kristoff saidEverything just coincides! Gahhh, why can't one opinion just be right lol?


    P90X... yes
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    Jan 19, 2012 5:21 PM GMT
    As said before, do cardio on the days between.
    HIIT is harder but takes less time and more effective.
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    Jan 19, 2012 5:38 PM GMT
    I mainly use dumbbells for my workout.... with the exception of an olympic bar and weights for squats. I do 3 sets pyramiding down to lower weights and flipping to another exercise instead of a rest period. A usual workout takes me from 20-40min three times a week. Legs one day; back another and chest another. With arms i never let them go down below a 90 degree. Alternating one arm at a time.

    I've trained quite a few guys with excellent success...good luck.... rob
  • UFJocknerd

    Posts: 392

    Jan 19, 2012 6:00 PM GMT
    I'd switch to bars for squats and deads; you're going to be held back by grip/forearm strength if you use dumbbells.

    Other than that, looks like a decent starting full body routine to me. icon_smile.gif

    You think you're "chubby" now but I bet when your back gets wider it'll be less of a prob for you. I'd keep up some cardio for general health but gain some size first.
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    Jan 19, 2012 6:17 PM GMT
    sdgman said
    Kristoff saidEverything just coincides! Gahhh, why can't one opinion just be right lol?


    P90X... yes



    I agree. It sounds like for your goals and tight budget, P90X is a great full workout program for you. But you have to stick with the whole program — including the nutrition guide) for the entire three months, or any failure to see results will be on YOU. icon_smile.gif

  • Posted by a hidden member.
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    Jan 19, 2012 6:42 PM GMT
    A trainer pushed me back into building lower body strength(squats, etc.), which enabled me to power-walk on maximum incline on a treadmill, elliptical or Precor AMT.

    Had to accept gaining weight for a little while. But, it paid off.

    Anyone can walk 5 miles on a treadmill and eventually get the guess-display to read 700 calories. If you aren't getting a good sweat during cardio, you probably aren't getting a good return on the time you're spending.

    If you're OCD prone like I am, don't step on the scale. Rely more on hydrostatic body comp testing if it is available in your area. Or, a tape measure.