June 18, 2012

Resistance Band for Muscle Mass and Weight Loss

Effectively losing weight comes down to a simple formula: burning more calories than you consume. Cardiovascular exercise which lasts at least 20 to 30 minutes is a good method for eating up stored fat

If you have been thinking about starting a weight loss program and realized that strength training with resistance bands will actually cause you to lose more weight than a strict, low calorie diet. Then you are right!

Most women believe that working out will give them manly muscles or that they will bulk up. This is the furthest thing from the truth. It is almost impossible for women to ever achieve the muscularity that a guy can, without taking steroids.

Yet, no other type of exercise will provide you the kind of fat loss that strength training with resistance bands will provide you.

Whether you're a male or a female, strength training with resistance bands will give you these kinds of benefits:

Increasing endurance and flexibility
Protecting your joints (reducing your injury risk)
Increasing bone mass (which helps prevent fractures and degeneration from osteoporosis)
Increasing your energy level
Boosting your metabolism

This resistance band workout is for intermediate/advanced exercisers and includes basic moves for the entire body using a resistance band. This workout focuses more on endurance, so adjust your hand position or the position of your body to get the most tension out of each move. If anything feels too easy, try using a heavier band with more tension.



Do two sets of 16 reps using a variety of bands, 2-3 times a week with at least one day of rest between workouts.


Do three or more sets of 16 reps using a variety of bands 2-3 times a week with at least one day of rest

Alternating Chest Press

Tips and Warnings
To burn maximum calories, keep rest time short between circuits. Challenge yourself by using moderate to heavy resistance when performing exercises. Keep the light resistance band just in case the heavy resistance band becomes too heavy. Allow 48 hours of rest before performing the resistance band circuit again.
Check resistance bands for tears before exercise. Damaged bands may snap and cause injury. Use slow and controlled movements when exercising using resistance bands to prevent injury.


Strength training with resistance bands is ideal for both guys and gals. Most exercise bands allow you to start with resistance levels of 5 pounds, and the better ones go up to 150 pounds.
This way any one any age or any sex can begin receiving the benefits of a strength training with resistance band workout.


Wrap the band around a sturdy object behind you at chest level.  Begin with the elbows bent to 90 degrees, forearms parallel to the floor.  Keep the right arm stationary and press the left arm out.  Bring the left arm back and then press forward with the right arm.  Continue alternating arms for a total of 16 reps on each side.

One-Arm Chest Fly

Attach the band to a sturdy object at about shoulder height (standing or sitting). Hold the handle in right hand and wrap the loop around hand to increase tension if needed. Keeping arm straight (elbow slightly bent) at shoulder level, contract the chest to bring the arm in towards the mid-chest. Return to start and repeat.

Resisted Push ups

Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor. Loop the band to add tension and bend elbows into push up.

Lat Pulls

Begin with arms straight up overhead, holding the band towards the middle. Adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Raise back up and repeat.

Resistance Band Squats

Start by stepping on the resistance band with both feet shoulder width apart. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height. Return to the starting position and repeat.

Resistance Band Bent Over Rows

Start by placing the band under one foot and stepping backwards with the other foot.
Bend over keeping your back flat and stop at a 45 degree angle.
Pull the bands up towards your waist keeping your elbows in close together.
Squeeze your shoulder blades together when performing rowing motion.

Diagonal Wood chops

Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.
Bring band up and away in a wood chopping motion.
During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
Resistance Band Lunges

Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.
Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
Return to start position.

Biceps Curls with Resistance Band

Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
Step onto middle of tubing with back foot or both feet.
Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 5. Return to start position.
Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Lateral Rows with Resistance Band

Step onto resistance band with feet hip width apart and knees slightly bent.
Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
Raise band to side of body at shoulder height keeping elbows only slightly bent.
Return to start position.

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