Although cardio provides the fastest way to burn calories, strengthening your muscles is essential for weight loss because lean muscle mass boosts your metabolism and burns more fat.
Resistance training also helps you lose fat alone, rather than muscle. Using resistance bands for weight loss is an affordable, convenient and lightweight tool to train all your major muscles at home, or when you're travelling.
Resistance Exercises for Weight Loss
Include resistance exercises for weight loss in your routine. Perform three to five workouts a week combining resistance training with cardio. Start each workout with resistance training targeting all your major muscle groups.
Do at least two exercises per group. Vary the range of repetitions you do to challenge your muscles in different ways. As a general rule, however, keep your reps in the range of 8 - 15 per set, then adjust the amount of resistance you use accordingly.
Add Some Variety
Vary the exercises you do in your workouts to keep your muscles challenged. For example, strengthen your chest with resistance band flys by pulling both ends away from each other in front of your chest. Perform resistance band push-ups in a normal push-up position, but with the band across your back and the ends in your hands to add resistance.
Squat With a Band
Perform squats by sliding your BootyBae Resistance Band around & slightly above your knees. Cross your arms in front of your chest then preform the squats. Hold for a few seconds, then come back up. To increase intensity, take a small step to the side as you squat down. This will help activate more muscles and makes the exercise more dynamic!
Boost Body-Weight Exercises
Add extra resistance to body-weight exercises by using a resistance band. More resistance means a greater challenge for your muscles, resulting in a greater calorie burn. For example, do triceps push ups on a yoga mat with your knees on the floor and your hands only 5 inches apart.
Position the resistance band behind and across your back, with the ends under your palms. You'll feel your triceps burn when you push up against the band's resistance.
Tone Your Legs
Work your lower-body muscles by using either our Classic Resistance Band Set, or The BootyBae Bands. Perform a variety of leg, hip and butt exercises by putting your legs inside the circle and moving one leg against the band's resistance.
You can also work your legs by securing the resistance band around your ankle. Then, do hip abductions by lifting your leg to the side as far as possible. Repeat the exercise with both legs. Use a chair or counter top for balance if necessary.
Exercise your upper and lower body simultaneously with the help of your resistance bands for weight loss. Performing two exercises at once burns more fat in less time. For example, do squats or lunges while holding a resistance band in your hands and doing arm exercises simultaneously.
Alternatively, pull the ends to either side to work your chest and back. You can also do bicep curls and overhead triceps extensions using two hands and the resistance band, while performing lower-body exercises at the same time.
Add Some Cardio
Finish your workout with at least 20 minutes of cardio training. The higher the intensity, the more calories you'll burn. Mix up the exercises you do, to keep it fun and challenge your body. Running, cycling, swimming, using the elliptical cross-trainer and rowing are some examples of cardio workouts.
As long as you get your heart rate up you'll be burning calories, but if you add short, intense anaerobic bursts to an otherwise totally-aerobic workout, you'll burn more fat.
Originally Written By: B. Prien