Toning muscle with resistance band exercises.

The best weight loss exercises offer resistance throughout a planned motion. Whether it’s your biceps or calves, performing a motion with constant resistance produces toned muscles fast.

Resistance exercises using Resistance Bands is an easy way to achieve toned muscles. The bands are widely available, relatively inexpensive, and easy to use. Compared to free weights, resistance band exercises offer a low impact and injury free workout.

With several types to choose from, purchase a package with different types of bands. It’s like having your own mini-gym.

The only two options are to stop dieting and exercise only or continue dieting as usual with additional steps to prevent diet shock from initiating the weight regain reactions. This article is on exercising to lose weight.

How Exercise Can Help You Lose Weight

There are two ways in which exercise can lead to weight loss. The first way is simple thermodynamics and the second way is metabolic.

1. Thermodynamics and Weight Loss

Weight loss will occur when the amount of energy you consume (calories) is less than the amount of energy you use or “burn.” You can achieve this state, referred to as a negative energy balance and represents a true energy deficit, by eating fewer calories, exercising more, or both.

Let’s look at a simple example and use exercise as the sole means of creating a negative energy balance, which will lead to weight loss.

    Before Exercising…

  • Energy in (calories consumed)=3000
  • Energy out (calories used or burned)=2700
  • Total energy=+300, this is 300 calories extra that you will store as fat
    After starting an Exercise Program…

  • Energy in=3000
  • Energy out=3100
  • Total energy=-100, utilize stored energy to make up the 100 calorie deficit

On a daily basis, by exercising, you’ll create an energy deficit of 100 calories that your body will fix by using stored energy. This results in weight loss and toning muscle. No fancy diets, no added cost, no diet shock and weight regain, just weight loss by moving your body in some consistent manner, called exercise.

Historically, this option makes the most sense, too. Your extra weight is extra energy collected over the years. So why not do something that directly gets rid of the extra energy keeping you overweight? This is what exercise does. It burns the extra energy you have by physically working your muscles. And the best way to do it is with resistance band exercises.

Dieting to lose weight, on the other hand, is an indirect attempt to burn the extra energy packed away as fat.

2. Metabolic Weight Loss

The more you exercise the more you use muscle. The more you use muscle the more metabolically active muscle becomes. This means, even at rest, you’ll burn more calories and protect yourself from gaining weight in the first place.

The Best Exercise

Read up on circuit training for toning muscle. This uses both aerobic and anaerobic exercises in one program. I wrote about this, and you can read parts of my original article at Circuit Training.

I use resistance band exercises instead of weights for the anaerobic part. They are easy to use and, if done properly with stretching, can lead to toned muscles fast. Toned muscle means fast metabolic rates and the best protection from weight gain known to man.


Stop dieting and start moving! This is the best way to lose weight and to keep it off.

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