A Complete Guide to Resistance Bands for Weight Loss

resistance bands weight loss

We’ve put together a complete guide to resistance bands for weight loss including exercises and how to choose the right sized bands.

Over 45 million people start dieting each year. These people only have one goal in mind: to look and feel healthy.

Yet, conscious eating is not enough to burn fat and build toned muscles. You also need to feel the burn from strength training.

Resistance bands offer fast results when it comes to muscle toning. They are low-impact and suitable for people of all ages and fitness levels. So how do you incorporate them into your daily workout routine?

Here’s your guide to using resistance bands for weight loss.

How Do Resistance Bands Work?

Resistance bands offer an alternative to strength training with free weights or machines. They work to help speed up your metabolism and burn more fat.

Rather than relying on gravity as weights do, the bands create constant tension. Your muscles will experience full resistance during the entire exercise movement. This challenges your muscle endurance and provides a full body workout.

Resistance bands get incorporated into your daily workout routine to strengthen your muscles. Resistance bands alone will only burn 150 calories on average. So, they work best when combined with cardio.

Bands also help with your body’s coordination and balance. An injury is less common when using bands than heavy iron dumbbells. Use resistance bands 5 times per week to see results.

It’s also important to follow a proper weight loss diet plan. Fill up on lean protein, fiber, and vitamins. This will help to keep energy levels up and repair muscle tissue.

Why Choose Bands over Free Weights?

There is no rule that says you can’t use both in your workouts. Yet, bands get favored for their lightweight and simple design. They are easy to travel with and fit the modern American’s on-the-go lifestyle.

Bands are also an easy and affordable workout tool. Use them in your hotel room or even at your desk during your lunch break.

They are a top choice for people in physical therapy. They are low-impact and safer than other strength training methods. Many people use bands to recover from a torn ACL or knee surgery.

Pregnant women and new moms also turn to resistance bands during their workouts. They help to ease back into your pre-baby workout routine.

What Areas of the Body Can Bands Tone?

Those who are new to the exercise often wonder, are resistance bands effective? Resistance bands have flexibility in strengthening and toning all areas of the body.

They work the arms and shoulders, right down to thighs and calves. They are also excellent for strengthening the chest and glute muscles. You can target each muscle group and increase the resistance as needed.

Bands also help build up your muscle mass. After 30 years of age, muscle mass can decrease as much as 5% every 10 years. Working out with bands will also help restore bone density.

What Bands Are Best for Your Workout Routine?

You’ll want to choose a brand made from a high-quality and durable material. Most get made from non-toxic materials, like natural latex. For extra comfort, you may want to add handles or straps to your bands.

Select a band with excellent stretch. This keeps it from rolling up when placed around the skin. An extra layer of band material is also helpful with this.

Some brands include an anti-snap guarantee. Many manufacturers offer some type of warranty should the bands break. Most bands also come with workouts videos or instructions.

Resistance Band Sizing

Some bands come in sets to include different resistance levels. This allows workouts for beginners to expert level. You can also adjust the resistance by doubling your band around the target area.

You can expect anywhere from 5 to 75 pounds of resistance from band workouts. This includes combining more than one band for an increased resistance.

You’ll also want to learn more about resistance bands color codes. Yellow colored bands are often used for the lightest resistance. While blue or black gets used for the heaviest level.

It’s best to buy bands based on your current fitness level. Mid-level bands are the most common for an average individual. The heavier band sizes get used by fit women and active men.

The lowest band resistance is helpful for pregnant women or those recovering from a surgery or injury. Bodybuilders use the strongest band resistance.

You can buy all the band levels in a complete set. Or start by buying at least two different resistance levels. This way you can swap out bands as your muscles grow.

How Do You Use Resistance Bands?

Bands can get incorporated into a variety of workout routines, from P90x to pilates. Use in the comfort of your own home or bring them to the gym or a fitness class.

Place bands around your legs, knees, calves, or ankles for added resistance. Bands also work for a simple arm or chest exercise. Stretch the bands out using both hands then slowly release them back together.

You can also stand on the band or use a door or chair as an anchor point. Pay attention to how your muscles feel during the exercise. You should get a tight resistance, enough to challenge the muscles.

Use a low resistance level at first. The move to a higher resistance level for stronger or larger muscles. Repeat exercises as you normally would in your workout routine.

Here are a few exercises to use resistance bands with:

  • Pushups
  • Planks
  • Chest flys
  • Tricep extensions
  • Bicep curls
  • Overhead press
  • Shoulder rotations
  • Donkey kicks
  • Leg lifts
  • Squats
  • Lunges
  • Jumping jacks

Another great exercise includes resistance bands back workout. Use them with deadlifts, rows, or a reverse fly. Anchor the band to a chair or doorway to get a greater pull.

Certain resistance bands for weight loss, like WODFitters, can also help perfect your pull-up technique. Pull-ups are an excellent arm and core exercise for fast results.

Bands can also get used in simple stretching. Or in your daily yoga routine to increase flexibility and muscle tone. They can also help strengthen your thighs and calves through leg exercises.

Resistance Bands for Weight Loss: Making the Most of Your Workout Routine

Add resistance bands for weight loss to your workout routine for fast results.

The goal is to see change and to feel and look your best. With resistance bands, this is easily achievable. Expect to see strong and toned muscles after a few months of use.

Weight loss will also come when combined with cardio and a balanced diet. Here are more body changes to expect with weight loss.