'Flying Beast' Gaurav Taneja Shares a Full Body Dumbbell-Only Workout to Burn Fat

"It's no lie that most people desire big, bulky arms. However, in the process of trying to gain muscle, one often tends to commit basic mistakes. More often than not, people swing their bodies while performing a bicep exercise, taking help of the other body parts to lift the bicep. Although, contrary to popular belief, the bicep is a small muscle and lifting heavy weights doesn't necessarily lead to bigger biceps. Instead, it ruins one form and causes workout injuries. The ideal way to perform a bicep exercise is to lie on a bench at a 75 degree incline to ensure that the body is locked in place and you can't use it's momentum to perform the exercise. With only the biceps at work, you'll observe a noticeable change while performing the exercise."

"No points for guessing that besides sculpted arms, one desires a flat tummy and a tight, muscular chest. While performing a chest exercise, people often complain about a 'burn' in the shoulder area rather than the chest area. The primary reason for this would be holding the dumbbell far too high and close to the chin. By doing so, the shoulder/front-deltoid is in a position in which it does the maximum work. To fix this common mistake, drop down the dumbbell and slightly rotate them, bringing them from the chin area down to the nipple area."

"I have often come across people incorrectly perform leg exercises. On the way up from a squat, they tend to fall on their toes; the weight distribution isn't equal across the entire foot. As this may be due to a lack of professional weight-lifting shoes, one can find an alternative by keeping small weights below the heels or elevating the heels in any other way, to stabilise the entire body. By doing so, you'll be maintaining the correct posture, along with effectively involving the gluteal and lower back region in the exercise."

Pro-tip: Avoid holding the dumbbells close to the chin area or too high up above the head.

"People consider the bench at a 90 degree angle (left image) to be ideal while performing this exercise, however, it causes you to adopt an incorrect form by straining your lower back. Instead, you should set it at a 75-80 degree incline (right image) which will allow you to lift much better while supporting your lower back adequately."