USE A RESISTANCE BAND FOR MORE WEIGHT LOSS, MUSCLE TONE AND DEVELOPMENT

Did you know that adding a resistance band in your workout routine can significantly improve you fitness gains. It will tone your body, help you lose weight more efficiently and provide better functional benefits. The benefit to this routine I'm about to post is that women can also perform the exercises without worrying about lifting weights and or risking injuries. It can also be performed anywhere.


Resistance training is a form of strength training in which effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed and or stretched). It is usually used in size, strength and skeletal muscle development. When properly performed, resistance training can provide many benefits and improve overall health and well being. 


According to the American Sports Medicine Institute (ASMI), the goal of resistance training is to "gradually and progressively overload the musculoskeletal system so it gets stronger." It is proven that regular resistance training strengthens and tones muscles and increases bone mass. You should not confuse resistance training with weightlifting, powerlifting or bodybuilding. Those types of exercises involve different types of strength training. In resistance training full range of motion is important in resistance training because muscle overload occurs only at the specific joint angles where the muscle is worked. 


East Carolina University conducted a study and found that resistance exercise is more beneficial than aerobic exercise for fat loss. Resistance training can be performed with various types of exercise equipment such as Resistance bands, Exercise machines, Exercise in the water and or swimming machines.  

Here is a nice beginner's routine I came across. It is just like any other circuit training routine where you perform all the prescribed exercises non stop. After you have performed the last exercise rest for 2 mins and go for 2 to 3 sets. 


Resistance Band Squat Press
For this exercise you will not need to anchor the resistance band to any object.
Holding both handles at shoulder level, drop the resistance band on to ground and step on to it with both feet.
Position your feet so that they are hip-distance wide and evenly spaced apart.
Start the exercise by lowering down into a squat position, bending at the waist with a straight back, as if you were sitting down in a chair.
Complete the exercise by standing up straight, pushing through the legs, and extending the arms upwards in the same movement.
If you find this to be too tough, you can extend the arms upwards in the squat position.
Complete 12-15 repetitions of this exercise and move on to the next exercise.

Resistance Band Chest Press

Stand facing away from the resistance band.
Hold the handles with the band underneath your arms.
Step one foot slightly forward and keep both knees slightly bent.
Start the exercise with your elbows raised to the sides just below shoulder level and your arms bent 90 degrees so that your wrists are directly in front of your elbows.
Complete the exercise by pushing your arms forward and slightly in so that you finish with arms straight in front of you and shoulder width apart.
Return to the starting position.
Complete 12-15 repetitions of this exercise and move on to the next exercise.

Resistance Band Tricep Kickbacks

Stand facing the resistance band.
Step one foot slightly forward and keep both knees slightly bent.
Start the exercise with one arm bent and your elbow held tight against the waist, with the palm of your hand facing down.
Complete the exercise by pressing the forearm down until the arm is straight.
Return to the starting position and repeat the same movement with the other arm.
Complete 12-15 repetitions of this exercise and move on to the next exercise.

Resistance Band Bicep Curls

For this exercise you will not need to anchor the resistance band to any object.
Holding both handles, drop the resistance band on to ground and step on to it with both feet.
Position your feet so that they are hip-distance wide and evenly spaced apart.
Start the exercise by placing your arms on the side of your body and have the palms of your hands facing forward.
Complete the exercise by pulling the handles up to the front of your shoulders.
Slowly return to the starting position.
To maintain good form throughout the exercise make sure to keep your elbows down and close to the body.
Complete 12-15 repetitions of this exercise and move on to the next exercise.

Resistance Band Side Leg Lifts

For this exercise you will not need to anchor the resistance band to any object.
Holding both handles, drop the resistance band on to ground and step on to it with both feet.
Position your feet so that they are hip-distance wide and evenly spaced apart.
Standing upright, shift all your weight onto one foot and raise the other foot up and to the side as far as possible
Return to the starting position and repeat the same movement with the other foot.
Complete 12-15 repetitions of this exercise.


To see the full video of the exercises click here

You can buy the bands at any fitness store and the range from about $5 to $30 in price. You can buy them at any fitness store, sports store, Walmart and other retailers that carry fitness equipment.