Resistance Band Training for Weight Loss

When using resistance band training for weight loss purposes we have two main goals:

1) To develop muscle mass, so we change our body composition from adipose to lean tissue. This will eventually lead to a faster metabolism , better health, help with weight control and a create a more attractive physique.

2) To burn calories .

While a weight loss program must include cardio and nutrition as well, resistance training plays a key role in this process. People who lose weight through diet only have a harder time keeping it off than those who exercise. In the area of exercise both cardiovascular training and resistance training play important roles and should not be excluded from the program.

Here are some guidelines for the design of a resistance band training program for weight loss:

• Keep repetitions for all resistance band exercises from 8 to 20 (depending on experience) for most of the sets.
• Focus on the larger muscles such as the quads, hamstrings, chest and lats. This ensures more oxygen being used, more blood being pumped by the heart and more calories burned.
• Don’t spend too much time working smaller muscles such as the biceps or calves. The get worked when doing other compound exercises (eg. biceps during a lat pull down).
• Do as many multijoint exercises as possible such as squat , lunges and bench press or push ups.
• The legs require more blood and oxygen to move and burn more calories. The build up of muscle on the legs will enhance total muscle mass at a higher rate than building the upper body.
• Keep the rest to a minimum since hypertrophy is the main goal of the program.
• Mix some cardio with the resistance training, especially at the beginning. After cardio workouts became more intense this could be taken out of the resistance training sessions.
• Do 3 cardios and 3 resistance band training sessions a week. Your goal should be to train for 45 minutes at a moderate or higher intensity.
• At the beginning go easy, use the resistance bands with the lowest tension, keep reps high, take larger breaks (still try to keep them low) and focus on technique to avoid complications as the intensity increases.
• Increase intensity by using resistance bands with more tension and working at a faster pace. As you get more experience you can add some strength sets (4-6 reps with high loads) but don’t spend too much time on this mode as it does not promote as much calorie burning and muscle building. Still training for strength and/or power can be part of a weight loss program.
• Change resistance band workout routines. Don’t get stuck doing the same exercises for months. Outsmart your body, change things up and create faster results.