When I first started my weight loss journey, I remember thinking that cardio was the only way to lose weight but as I soon learned weight training is also important to help build lean muscles which helps our bodies to burn more calories as rest. In a recent study Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle. Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat. So needless to say adding weights is a really important step to losing weight and building the toned and tight body we all want. Weights can be intimidating so a good first step is using a resistance band. Resistance Bands are great because they are user friendly, super affordable, portable, and a fantastic way to build muscle tone.
Move #1: Bicep Curls – Stand on the resistance band with your feet a little bit wider than shoulder width, grab handles at a 90 degree angle then curl up! As you get stronger you can choke up to get more resistance.
Move #2: Tricep Extensions: Stand on band and lift handle above your head then bend back towards your back and then squeeze back up to a full extension.
Move #3: Chest Pulls: Bring resistance bands to the front then pull the band out to sides.
Move #4: Overhead Press Stand on resistance band and then press the band above your head – concentrate on the shoulder muscles and repeat on the other side!
Move #5 Resistance Band Punches: Wrap Band around your back and choke up on the band and punch out! This is a great way to work out some aggression.
Move #6: Side Leg Lifts: Stand on the band with both feet place handle on hip the slowly raise leg to the side this is a great one for toning those saddle bags… 😉 Make sure you work both legs
Move #7 Squats: These are awesome for shaping that bootay! Just place the resistance band under your feet and hold arms at a 90 degree angle (that way you’re working your arms at the same time) When squatting you want your chest forward and sit deep like your sitting on a chair, than stand up squeezing your bum cheeks on the way up.
Move #8 Resistance Band Walks: These are my personal fav! Step on bands and then crisscross the bands in front and take small steps to the left and then to the right take as much steps in each direction as space will allow. These will get your legs burning in a hurt-so-good way in a jiff!
These moves are all easy to do and can be done with one piece of equipment in a limited space! So they are a great way to ease into weight training. So how many should you do of each? Start with 3 Sets of 10 reps work your way up to 3 sets of 15 reps!
Getting started is the most important part! You will be surprised what you are capable of! Our bodies are amazing and they are a lot tougher and stronger than we can even imagine! Just be brave and do it!
This post is sponsored by FitFluential on behalf of Kohl’s.