Resistance Band Exercises and Weight Loss

 Resistance Band Exercises and Weight Loss

Resistance band training, or strength training, is a form of exercise that stretches and strengthens the body using resistance bands. By stretching elastic bands instead of free weights or machines for resistance, a person can strengthen one group or a number of muscle groups at any one time through a series of high interval resistance band exercises. The workouts are designed to only last about 30 seconds or so, doing as many repetitions as you can with the exercise, with the focus being on high intensity and good form.

For those wanting to lose unwanted body fat or build lean muscle mass, if you have only just started out it's best you begin slowly with beginner level exercises and work up to a program that eventually includes more advanced resistance band exercise routines. Some resistance band exercises are not only more challenging, but the actual resistance bands themselves can offer a different level of resistance. For example, you could be doing step ups with bicep curls using the yellow color resistance bands. If you do the same workout using the red color resistance band which have more tension, this will increase the resistance of the exercise, making it more difficult to stretch the band.
Resistance band training is gaining in popularity because it's effective in weight loss success.

 The resistance band exercises burn more calories (more so then aerobic exercises), strengthen muscles and joints (great for rehabilitation from sports injuries, etc), and help prevent injury. All important benefits for overall health and fitness. Contrary to what you may have heard from some fitness experts, resistance exercise is actually more effective then aerobic exercise (walking, swimming, cycling) for burning fat. This is because with aerobic exercise you are only burning calories during the exercise and your resting metabolic rate is increased for a few hours post exercise. In comparison, while resistance exercise may not burn as many calories during the exercise, where the great benefit lies is the fact that it permanently increases your resting metabolic rate (RMR) so you are burning more calories even at rest. Because your RMR accounts for 60 to 75% of daily caloric expenditure, this means it plays a large role in how much fat you will lose. The bottom line is that you need to increase your metabolism for successful weight loss, and regular resistance band training is a great way to do this.

How much weight you can lose will depend on several factors. Keep in mind success shouldn't just be based on how much weight you show on the scales. Muscle tissue is more dense then fat, so although you may be losing excess body fat, because you are adding lean muscle mass you may actually weigh the same. Some of the factors which will determine how fast you can lose body fat include:
1) How many days you exercise per week
2) The intensity of each workout session. High interval training is best.
3) You current metabolic rate
4) The number of calories you are consuming daily
5) How overweight you are to begin with. Those who are very overweight to begin with who start a dedicated training program with a good diet tend to see the fastest results.
You don't need to own expensive exercise equipment or gym memberships in order to build muscle and lose fat. There are many resistance band exercises you can do at home or when traveling.

You might also like!
Back Exercises That Eliminate Back Fat,

3Moves For A Firmer Back,  

30 dumbbell exercises missing from your routine

 6 easy exercises to strengthen your core

Resistance Band Exercises and Weight Loss

 6 easy lower abdominal exercises

Top 2 Chest Building Exercises

 5 best moves to tighten up your triceps 

flatten-your-belly-slim-your-thighs

3 Top Tips For Your Strength Training

Bodylastics Resistance Bands Exercises

 Your Way to Perfectly Shaped Legs

 Do Resistance Band Exercises Work?

12 ways you can "boost" your metabolism|Easiest and fastest ways to lose weight quickly.

 "metabolism", but what is it? It's the process of converting food to energy (movement and heat). Metabolism occurs in your muscles and organs and the result of it is what we commonly refer to as "burning calories". Metabolism is essentially the speed at which your body's motor is running.

"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!.

The good news is that there are 12 ways you can "boost" your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be expending ("burning") more calories 24 hours a day!.

• Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
• Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.
• Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.
• Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.
• Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.
• Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!
• In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!
• Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!
• Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things!
• Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.
• Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.
• Avoid the"3 P's".....pills, powders, and potions! There are NO quick fixes!
  Get started today! You'll feel better and your metabolism will be in "great shape"