How You Can Exercise and Lose Stubborn Belly Fat with Dumbbells
Belly fat is a huge problem. If you are hauling around a spare tire, you will find that it is taking a toll on your self-confidence. It is hard to be proud of who you are when you are constantly worried that everyone is staring at your stomach. If you do not lose stubborn belly fat you will also discover that it leads to even bigger problems which include diabetes, joint problems, back problems, dementia, and heart disease.
It is important that you understand that you do not simply have to accept your belly fat. You can do something about it. If you are older, it is going to be a bit more difficult to shed your belly fat because you metabolism has slowed, but it is not impossible.
If you are like most men, there is probably nothing you like better than stretching out on the couch with an ice cold beer and watching several hours of football. There is no reason for you to give up your football, there are ways that you can lose stubborn belly fat still as you watch. The first thing you should do is find a home project that you can do as you watch. This could be the perfect time for you to do something like change the oil in your car, clean the garage, or repair the leaky kitchen sink, you just need to take the television and game with you. Since you will be moving you will be burning calories and not creating more belly fat. An additional bonus is that you will also be improving your living conditions and making your spouse happy at the same time.
If you are really serious about making an effort to lose stubborn belly fat, you should set up some exercise equipment in your TV room so that you can work out while you watch the game. The only thing you will need is a set of dumbbells, a weight bench, and to be willing to break a sweat.
During commercial breaks you should start with compound chest exercises. This exercise is designed to help you lose stubborn belly fat all over your stomach and help you develop your pectoral and arm muscles at the same time. To do this exercise you should lay flat on your back on the exercise bench with your feet firmly planted on the ground. You should only do compound chest exercises if you have someone who is strong enough to spot you. You should start off with the bench press, which is where you raise the barbell straight up in front of you before lowering it again.
After doing some repetitions of bench presses, you should switch to the dumbbell fly. You will remain in the same position that you used for the bench press. While holding your dumbbells together you should extend your arms so that you are holding the dumbbells above your chest. Your elbows should have a slight bend. While you continue to keep your arms stretched, you should lower the dumbbells until they are parallel with your sides. Hold them there for a moment before raising them again.
After ten reps of the dumbbell fly, it will be time to change to the dumbbell pullover. This exercise requires that you remain in the same position. You will hold a single dumbbell with both of your hands. The start position of this exercise is to have the dumbbell held straight above your chest. Slowly extend your arms backwards. When you have reached behind your head, you should hold it for a single second before slowly returning the dumbbell to the start position.
Once you have finished the compound chest exercises, it is time to move onto the compound shoulder exercises which will also help you burn stubborn belly fat while also developing the muscle tone in your upper body and shoulders. These exercises consist of the dumbbell shoulder press, the Arnold press, and the front raise.
For the Arnold press and the shoulder press you are going to sit on your weight bench. To the Arnold press you will dumbbells at chest height with your elbows straight (like you are miming Frankenstein) and your wrists rotated so your palms are pointed towards you. Slowly extend your arms until the dumbbell is above your head. Slowly lower the dumbbell until it is back in the start position.
While you are sitting you might as well switch to the shoulder press. This time you are going to start with your arms curled so that the dumbbell is actually resting against the top of your shoulder. When you are ready you will extend your arms so that the dumbbell is above your head. Moving slowly, you can return to the start position.
Now it is time to stand up. Spread your legs slightly and hold the dumbbells so that they are in front of your legs. When you are ready to begin you are going to use a slow but steady motion to lift the dumbbells so they are above your head, before slowly returning to the start position.
You should do at three sets of ten reps each when you first start to work out. As you get better you should make the exercises more difficult by adding additional reps and sets. Make sure you hydrate often while you are lifting the weights.