Hi, this is Melody with Flawless Fitness in Pasadena, California, and I'm here to talk to you about how to burn fat using dumbbells. If you want to burn fat, you need to two things. Well, you need more than two things; but, this is the two big things. Number one, you need to build muscle; number two, you need to fix your diet. Diet is 70 percent of it. So, if your diet's not fix, you're not going to see the changes you want to see when you start working out. You will get stronger; you may get a little leaner, but, that's going to taper off if your diet doesn't change. So, fix the diet, the rest will follow. So, I'm here to show you how to get the muscular aspect of that. Now, number one, you want to choose a weight that's challenging for you. If you're going to easy, it's not going to help you. So, if you feel like you can do these exercises with perfect form and it's easy, you're not going to get any benefit from that. So, you need to challenge yourself, even the ladies, even the ladies. I know you think you're going to bulk up, you're not going to bulk up. I lift extremely high; I lift three quarters of my body weight over my head on a fairly regular basis and I'm not all that huge. So, I think you'll be okay. You don't have the testosterone that you need to get that big. So, men, women, whatever, you need to lift heavy. Okay. So, you're going to pick a weight that's challenging for you and you're going to do multi-joint exercises which means you're going to work as many things as possible at one time. So, you're not going to do a bicep curl, you're not going to do a tricep press because that's just one joint. You're just going from the elbow. So, we're going to work a lot of things at once. What I'm going to do is an alternating overhead press with a squat. I like this one a lot 'cause it works a whole bunch of things at once. You're going to keep your back nice and straight. You're going to go into your squat. So, your back remains straight when you do your squat. You're sticking out your tail bone, you're sticking out belly. Stick out the implants, right? You're going to bend down, you're going to come up. That's your squat, that's one portion. The second portion of this exercise is you're going to take one of those weights and bring it up to your shoulder and you're going to press it straight up to the ceiling behind your ear. Right? So, putting those together, what it's going to look like is you're going to come down into your squat, you're going to come up to here and press. And then, you're going to switch sides; one, two, three. Right? If you want to, you can do both at the same time. I like unilateral for this one because it makes one side of your body work a little harder to stabilize; so, you get a little bit more of the abdominal work in there. But, either way, it's a fantastic exercise. It's going to get your hear rate up 'cause you're working a whole lot of things at once. Super fun, and this is Melody talking about how to burn fat using dumbbells.
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