

Hot 'n' Healthy: Build muscles with dumbbell curls and squats

Muscle = weight loss


Muscle tissue burns more calories than fat tissue does, even at rest, so muscle mass is a key factor in weight loss. With a regular strength-training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Here are two exercises for strength training, with the second exercise moving faster to get a slightly elevated heart rate. The intensity of these exercises will be determined by the weight of the dumbbells.

Single arm press with twist

1. Hold a dumbbell in your right hand by your left side. Stand with your feet shoulder width.

2. Twist to your right side and lift the dumbbell in the right hand into an overhead press.

3. Return from the twist and lower the dumbbell to the starting position.

Repeat 20 times and alternate sides for 20 repetitions.


Dumbbell squat



3. As you come back up out of your squat, bring your arms back up to starting position, where the dumbbells are resting on your shoulders.

Keep a steady pace to get your heart rate up while working your arms at the same time. Perform 20 squats, rest, perform 10 squats, rest, perform 5 squats, rest.


Contact Melanie Edwards at


Sat, 10/01/2016 - 7:44am

Breast Cancer Awareness Month Events

PINK Calendar for October breast cancer research

Pick up a copy of the Savannah Morning News in one of our extra special... Read more