6.5 kg dumbbell, 4kg kettlebell, yoga mat, and no idea.

LittleBrick · 08-05-2021 05:54PM #1

Late 20's, just starting to workout (Lost about 30lbs recently just with diet). Most of my fat is stored around legs and abdomen, with very small chest, arms, and shoulders. My idea was to do:

Dumbbell arm/chest workouts from YouTube 2 days per week.
Leg workouts using weights 2 days per week.
HIIT using Kettlebell 2 days per week.

The aim is fat reduction and possible toning of arms/growing glutes.

Would anyone more knowledgeable think the above would be a worthwhile weekly plan? Would I need to include more cardio, etc.? Diet is still leaving me skinny fat, so need to work out now.

Cill94 · 08-05-2021 06:10PM

Well done on the fat loss. To get further fat reduction you just need to keep steadily reducing calorie intake. 'Toning' means you're also looking to build muscle, so you'll want to get as strong as you can while dieting (ensure to eat enough protein).

I'd recommend doing full body, mostly bodyweight workouts. You can use the weights for the odd exercise, but they're fairly light, so you'll get more longterm progress out of trying progressively more challenging bodyweight exercises.

A sample workout could be something like:

Goblet Squat
Push-Ups (whatever type you can do)
Dumbbell row
Sit-Ups
Glute Bridge

Gradually increase the workload you can do on those (sets and reps) and then you can start to look for harder exercises i.e. single leg squats, table rows, push-up progressions, etc.

LittleBrick · 08-05-2021 06:13PM

Thank you! How often would you do this? Every second day? 5 days per week? Every day? Sorry now, I just have no idea myself and don't want to waste 2 months doing the wrong things (will get a PT during the summer to learn from someone face to face).

Cill94 · 08-05-2021 06:27PM

No problem.

Three days a week is a good place to start for beginner full body training.

That being said, it all depends on what you can stay consistent with. I have a lot of beginners do 2 days a week for a while before we try 3 days, as missing sessions will affect your motivation and progress.

Mellor · 09-05-2021 01:37PM

Those weights are pretty light.
Might be better off using body weight as resistance where possible.

6.5 kg dumbbell, 4kg kettlebell, yoga mat, and no idea.

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