6 Resistance Band Exercises To Help You Quickly Build Muscle and Lose Fat

 6 Resistance Band Exercises To Help You Quickly Build Muscle and Lose Fat

By Azeez Shukurat

There are many ways to exercise. You can use weights, your own bodyweight, or kettlebells. But a great way to build muscle and lose fat is to do some resistance band exercises. Resistance training is a great alternative for any individuals that might not be able to use weights.
The 6 following resistance band exercises are a great full body workout. Do this workout a couple times a week along with some cardio to turn your body into a fat burning machine.
1) Curls - Stand on resistance band with feet about shoulder width apart. Do a traditional curl just like you were using dumbbells or a barbell. These of course will work the glamour muscles your biceps. Welcome to the gun show.
2) Standing Tricep Extensions - Step on band with one foot or both feet for more resistance. Bring arm behind your head with elbow facing out. Bring arm straight up and flex triceps at the top and come back down. Do reps with one arm then do the exact same amount of reps with the other arm.
If you want to do both arms at the same time that is possible as well. This is a great option if you are pressed for time.
3) Lateral Raises - Stand on band with feet touching each other. Raise your arms out to the side. Raise arms until they are up to your shoulders. These will attack your deltoids and shoulder muscles.
4) Rows - Sit down feet stretched out, bands should be wrapped around your feet. Tension should start with your arms raised in front of you. Pull back as you would with a cable row. This one will help sculpt a nice looking back.
5) Squats - Stand on bands about shoulder width apart. Bring handles up to about your chin. Perform a squat like you would normally without the bands. Of course this one works your legs, you should especially feel the burn in your quads.
6) Long Leg Lifts - Lie on your back with legs facing the ceiling. Wrap the resistance band handles around both feet. One at a time bring your legs down parallel to the floor. This will blast your abdominals.
There is an easy to do full body exercise that anyone can do no matter what your fitness level is.
The great thing about using resistance bands is you don't need a bunch of room to get in a great workout. They are a portable gym where ever you go. Incorporate these resistance band exercises and easily build muscle and lose fat.

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Resistance Band Exercises - 3 Common Mistakes

 Resistance Band Exercises - 3 Common Mistakes

 By Azeez Shukurat

Resistance bands are an effective way to add resistance training to your workout. Resistance band exercises are simple to learn, however there are 3 common mistakes that people new to training with bands make involving the speed of the movement, not going through the entire range of motion for each exercise and using the wrong tension for a specific exercise.
Because there is tension on a resistance band during both the concentric and eccentric portion of the exercise for best results a slow pace during both phases of the exercise is essential. In general the movement should normally be smooth and controlled, both while stretching the band and while returning to the starting point of each exercise. For a bicep curl many trainers suggest counting to 4 on both the lift and release, variations are to count to 2 for each phase or to count to 2 on the lift and 4 on the release. While some exercises require a more explosive movement, most exercises should be performed in a slow, controlled manner for best results.

A second mistake made during resistance band exercises is to fail to go through the entire range of motion for each exercise. The tension on the band increases as the band extends and as you start to fatigue it's increasingly important to concentrate on extending through the entire exercise. In person or video instruction can be very helpful to learn the optimal range of motion for each resistance band exercise.
Selecting the correct band for each exercise can be challenging if you're new to exercising with resistance bands. If your goal is to tone and tighten select a band that allows you to do 12-20 repetitions of the exercise. If you're not able to complete all of the repetitions switch to a lighter band to complete the exercise. If your goal is to build muscle select a band with more tension that allows you to only complete 8-10 repetitions of each exercise before fatigue. To make a band "heavier" you can make the band functionally shorter by looping the ends of the band around your wrists, or if you're standing on the band, as for bicep curls, widen your stance so there is more tension on the portion of the band from the floor to your hands. Using 2 or more bands at the same time also increases the tension, making the exercise harder.

The following guidelines work for many people, but let your body be the guide:
Very light band: triceps kick backs, shoulder raises, ab/torso twists and rehabilitation
Light band: shoulder press, shoulder circles, wood chop, chest fly and rear deltoid fly
Medium band: leg press, chest press, pull apart, bicep curls, the penguin and shoulder shrug
Heavy band:  advanced pull apart, standing row, single arm chest press, speed curls and press downs
Exercising with resistant band can be a challenging and very effective workout, ideal for both weight loss and muscle building. Concentrating on your form, including the speed and range of movement will help you get the best results in the shortest amount of time.  Selecting the appropriate band for each exercise will become second nature as you gain experience in working out with resistance bands.

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