Having more muscle mass speeds up your metabolism, which burns more calories.
Most women trying to lose weight tend to stay away from dumbbells, believing that weights are strictly for toning up and won't help with weight loss. Strength-training workouts do add weight in the beginning as muscle forms; however, inches will be lost if you continue working out. Instead of strictly lifting the dumbbells up and down, focus on exercises that allow you to move your body around to lose inches faster.
Twist Your Tummy Thin
The twist up targets your shoulders, butt, legs, triceps and core with constant movements and twisting of the torso to burn fat. Start with your feet shoulder-width apart and a dumbbell in each hand. Bend both elbows and raise the dumbbells in front of your shoulders with your palms facing one another. Lower down into a squat. This is your starting position. Stand up and rotate your body to the left, pushing your right arm diagonally across your body and overhead. Return to the starting position and repeat on the right side to complete a set. Do three sets of 10 to 12 reps.
Pull the Pounds Away
The hang pull tones your upper body, lower body and core to help you lose inches for a sexy, slim body. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grasp. Bending your knees, lower the dumbbells just below your knees. Quickly straighten your knees, hips and ankles, going up on your toes and bringing the dumbbells up near the sides of your face. Lower back down and repeat. Do three sets of 10 reps.
Slender Skier Swings
The skier swing provides constant movement that burns your hamstrings and butt. Stand with your feet shoulder-width apart, knees slightly bent and your arms down to your sides with a dumbbell in each hand. Keep your core tight and hinge forward at your hips, extending both arms behind you. Your torso should be close to being parallel to the floor. This is your starting position. Bring your torso up while swinging your arms straight out in front of you with palms facing one another. Squeeze your glutes every time you come up. Return back to the starting position and repeat in a fluid motion for a minute.
Crawl Inches Off
The bear crawl increases your metabolism and burns fat, while toning your shoulders, triceps, core and quads. Holding a dumbbell in each hand with your palms facing one another, get on your hands and knees. Lift your knees slightly off the floor by balancing on your toes. This is your starting position. Keep your back straight, knees lifted and crawl forward, lifting and placing one dumbbell at a time a few inches out in front of you. Do three sets of 10 reps, alternating between sides.
Always perform a warm-up and cool-down before and after strength training workouts. Use the lightest weight dumbbells until you have completed the exercise several times with no problem. Increase the weight size slowly. Never push yourself through pain. Don't exceed the recommended number of sets and weights. With the right amount of weight done for 10 reps, you should feel the workout on your muscles.