How can I train with two hand sized 7,5kg weights?

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So I have these two weights with 7,5kg that I bought to train at home because I hate gyms they're sweaty and disgusting with other people's body fluids and ewww...

I'm 20 years old and I don't have a single muscle on my body I am too weak to even do push ups. I'm not fat though I used to be, right now I am at the 'love handles and fat upper legs' stage. In my country swimming regulations make speedoos obligatory to swim and while I love swimming no way I will wear that when my body isn't at least 'flat'.

Any advice on how to start training my arms with the 7,5kg weights? (15KG in total.) Thanks. Oh and please provide pictures or something, I don't usually get explanations because English isn't my first language.

Start with small weights say around 3kg each. ie. 6 kg in total. Work your way up. More repetitions of using the weights should help build up your strength. Do a wide range of exercises in a daily exercise plan.

After a couple of months move up to 5Kg weights and then after another 2 months move onto the 7.5kg weights. Repetitions of lifting the weights and building your strength up over time. Combine weights with stretches and other exercises to build fitness, strength and resistance.

Eat a well balanced diet: reduce sugar, reduce salt, restrict caffeine/alcohol, reduce fats from your diet. Eat more fresh fruits, vegetables, grains, fish, lean meats like chicken and red meat.

Eat more healthy and do more exercise.

Running and swimming is good for you I think.

what do you want out of the exercise?
If you just want to lose the fat then make sure to do lots of cardio (run / swim / ANY type of movement that keeps heart rate up)

Getting more lean muscle mass will make you stronger (and also just having muscles burns more calories).

To get stronger (since you are only starting out) do ANY exercise that will tire out a muscle in 5 - 15 repetitions. And do enough different exercises to tire out all the different muscles.

For an idea of exercises to try just google fitness circuit pictures, or dumbell exercise pictures

eg http://exercise.about.com/od/abs/l/blba ... ircuit.htm seemed like an OK starting point (but there would be better if you kept looking)

I started with dumbbells about 9 months ago, with the same weight. I have to admit that I was always more on the bulky side as an adult, so I probably had more initial muscle. I oriented myself on two workouts I tried out, modifiying them a little. Randy Couture has a really great workout program (which he uses as warm up for his MMA training) which will have you sweating after all sets. Another good workout for also losing some fat is that of Masutatsu Ôyama (founder of the Kyokushin style of Karate). He said he always had problems keeping his weight down during training, so apart from cardio (2.5 miles running a day), he did a really high number of repetitions with relatively little weight. From my experience, this approach suits me and my overall physique. You will build up "bulk" a little slower, but also burn a little unwanted fat.

You should just go and take four to five different exercises, and try to go for somewhere between 100 and 200 repetitions in sets of 10 to 20, depending on how you feel right.

Dumbbells are GREAT exercise-at-home tools. I would suggest that you go on Amazon.com or some similar site appropriate to your country, and buy a DVD that features a dumbbell-based weight training routine. In the U.S., there are a million and one videos on this subject, but your country may be different. However, DVD's can be played on laptops and don't really require much English comprehension, since all you have to do is copy what the trainer is doing. I LOVE Joyce Vedral's stuff...she only has you ever work with three sets of dumbbells, and they are very cheap to purchase. You build up gradually, and all you really need to work with them is a chair or sturdy coffee table to use as a bench. You will just need three sets of dumbbells closely grouped in terms of weight. In your case, 7.5 kg may be a lot, so you might want to start with getting another two sets at 3 kg and 5 kg, or the closest thing to that weight range.

Good luck! Weights are awesome and dumbbells are the cheapest and least space-consuming exercise equipment around for weight training!