eat better and excercise, but when you excersice don t use the dumbbells thats what makes the muscle. =]
decreasing body fat takes a caloric deficit over an extended period of time. increasing muscle mass takes using progressive resistance and there has to be a caloric excess in the diet for an extended period of time. gaining muscle is not as easy as the masses believe.
Do cardio, but stay away from weight liftingDon t eat TOO much protein, either
