Dumbbells
Dumbbells or 'weights' are the equipment used for strength training. Experts recommend making strength-training part of your daily exercise regime, for both men and women; the only difference is the weights. Men generally can lift heavier weights as compared to women because of their difference in physical capacity and endurance.
Dumbbells are a complete body workout just on their own. Buying a complete set of dumbbells is an inexpensive way of having a home gym, which is compact and easy to accommodate as compared to other heavy and space occupying fitness equipment. They give you a wider range of motion as compared to barbells and other machinery. They have a dual functionality as they allow advanced lifters to gain mass, as well as allow starters to shed the fat and gain muscle mass, which helps you burn more calories throughout the day. It shapes and tones your body far more than an aerobics workout, giving you a good posture, accentuating your curves and leads to strengthening of the bones. But bear in mind that you do need to add some cardiovascular exercises to get the balance right and to achieve the desired results.
Every pound of muscle burns about 30-50 calories per day even when you are sleeping, as compared to a pound of fat that only burns 3-5 calories, what a difference! Also one has to remember two things: One muscle tissue takes up less space then a fatty tissue, Second it weighs more than the fat tissue, so the next time you get on the scale don't be discouraged if you haven't lost as much as you wanted to because even then your clothes will fit you much better, you will feel better and look great.
Dumbbells come in different sizes. Women should use lighter weights preferably 2kg and 4 kg weights, while men usually use 5kg, 10 kg and in some cases even more.
Working out for 20 minutes 2 to 3 times a week is good enough. Beginners should carry out 4 sets of 10 to 15 repetitions for each exercise, while more advanced trainers can carry out 4 sets of 6 to 8 repetitions for each exercise.
If you have decided to strength train then you require three things:
A flat bench that can be adjusted to an inclination of at least 45 and 90 degrees.
A rubber mat to absorb the shock in case a dumbbell falls to the floor.
Installing a dumbbell rack.
So what are you waiting for, go grab the nearest pair of dumbbells, and start training to achieve the body you always wanted.