Keys to Fat Loss Band Training Success

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Fat Loss Band Training

How to Achieve Fat Loss Band Training Success

First you need to understand that it’s not the band that drives fat loss band training success.

It’s the programming, effort and willingness to push yourself to work hard. To get rid of unwanted fat is going to require hard work, consistency and the ability to adapt your training program to meet your specific needs.

Quantum Bands can provide fat loss band training benefits that make them one of the most successful fat loss training tools.

Fat Loss Band Training success is not about the tool but the effort you’re willing to put behind the tool.

Keys to Successful Fat Loss Band Training

Key #1: Change resistance on the fly to maximize workload output

When performing high intensity, interval strength training—which we know is the best way to burn fat—being able to quickly change resistance is key to greater fat loss success.

Band training allows individuals to quickly increase resistance by instantly increasing the starting stretch resistance. A greater starting resistance will require greater muscle recruitment and workload.

Unfortunately with free weights, changing resistance requires having to stop and either choose a different weight or add weight which slows down training momentum. Being able to keep the muscles working at a maximal level without a break will instantly create a greater calorie burning workload.

Key #2: Train different angles to keep muscles adapting

All muscles have fibers that run in multiple angles. The more fibers trained, the more calories are being burnt. Strength training with bands allows individuals to easily hit all fiber angles.

Multi-angle training also eliminates overuse injuries by not having to always follow the same angle of motion. This is the case when training with free weights.

As a result, training can happen more frequently without having to take as many recovery days. More training opportunities create more opportunities to burn calories.

Key #3: Train multiple movements simultaneously

RBT allows individuals to incorporate multiple movements together. For example, doing a lunge press or squat-push. This recruits more muscles for a higher level of calorie expenditure. I refer to this as integrated training.

Integrated training is not possible when strength training on machines or lying on a bench. To perform integrated training you have to be, in most cases, on your feet. This is why I designed 95% of the programming for RBT using that base of support.

Key #4: Train all aspects of fitness and performance

Fat loss band training success comes down to making sure workouts are getting done. Bands allow you to train all aspects of fitness and performance, anywhere. Therefore, creating versatility within workouts is never an issue when it comes to band training.

As band training knowledge increases, individuals soon realize there is essentially no exercise or functional movement that cannot be replicated while being placed under some level of band resistance.

Key #5: Eliminate plateaus by contrast training with bands-body weights

Combining body weight exercises with resistance band exercises allows anyone to train muscles using two uniquely different types of resistance that cause muscles to adapt differently. This continual muscle adaptation results in the elimination of strength plateaus which can decrease fat loss results.

Eliminating plateaus and getting stronger will increase lean muscle mass which, in turn, creates a higher level of calorie burning efficiency.

Key #6: Strength train anywhere

Being able to strength train anywhere eliminates having to miss a workout. Knowing consistency is the key to fat loss success, band strength training makes it easy to always get circuit-based strength training workouts completed anywhere and anytime.

Key #7: Eliminate the potential for injury

Overuse injuries created by constantly performing the same exercises in the same directions using similar resistance loads is what most often leads to overuse injuries. This ultimately prevents people from staying on their fat loss workout routine.

Being able to easily change up the directions and resistance loads used with specific exercises stops tendons from developing chronic inflammation which leads to tissue breakdown and injury.

Fortunately, the lightweight pliability of resistance bands makes changing up movements very easy.

Key #8: Easily combine with dead weight training to increase workload and core stabilization

Similar to the previous discussion we had about combining body weights with bands, the same can be said about combining free weights with band training. Like body weights, free weights create a constant resistance as compared to a band’s ascending resistance.

Each of these unique types of resistance impacts muscles differently. By combining bands and free weights it causes the muscles to be loaded with a resistance through a full range of motion, making workloads increase dramatically.

Fat Loss Band Training

Another advantage of combining free weights with bands is the ability to increase workload. This is done by challenging the body to handle a band resistance and a free weight resistance while still having to deal with simple body weight resistance.

Key #9: Train with horizontal vectors

A band’s lightweight construction allows you to use horizontal vectors that activate the core abdominal muscles more effectively than vertically-driven free weight vectors. This increased activation of abdominal stabilization causes primary muscles to be more highly recruited which leads to greater calorie expenditure.

Key #10: Combine cardio training with strength training

Being able to combine longer duration cardio training sets with shorter duration strength training sets allows the body to mobilize fat using different energy systems. This causes greater levels of fat burning potential and decreased plateau issues.

This also allows those individuals that enjoy running or biking for fat loss to easily bring in strength training without having to take away from what they enjoy.

Key #11: Increase workout frequency with joint friendly training

Band resistance has been proven to be more joint friendly than free weights. Knowing this, fat loss band training will become even more important for those individuals that have joint-related issues.

It also allows individuals that do not tolerate gravity dependent free weights (or are apprehensive to lifting weights) another strength training option for fat loss. Keep in mind also that as we age, metabolism will slow down resulting in less fat burning capabilities.

Band strength training as we age keeps muscles strong and lean while decreasing the joint and muscle pain that can come from strength training.

Key #12: Assist body weight movements

In many cases, individuals that need to lose fat struggle with being able to lift their own body. As a result, adding in additional free weight resistance is not an option if lifting their own body is not possible.

Resistance bands provide a body weight strength training option when simple exercises like squats, lunges, push ups or pull ups are not possible due to a person’s inability to lift their own body weight.

Fat Loss Band Training


Fat loss success is impacted more by the effort, versatility and frequency of training than what tool or training system is being followed.

Knowing this, having a training system and tool that provides you with unlimited resistance, unmatched portability and the versatility to perform any movement anywhere is going to be a far better fat loss training tool than having to rely on a gym or training equipment that doesn’t adapt to the body’s needs.

Resistance bands are perfect for fat loss success and the RBT System is perfect for anyone that wants to train anywhere, anytime, at any intensity level to eliminate unwanted fat.

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Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

2 Responses to "Keys to Fat Loss Band Training Success"
  1. Ken says:

    Dave, just wanted to tell you how much I love your product. I have done just about every DVD based workout there is…but your bands and your workouts are the best! Thanks for all the free workouts and tips. I tell every one I know about your system. Keep it coming!! Customer for life!
    P.S. any tips for lower abs? Thanks again!

  2. Dave Schmitz says:


    Thank you for the awesome feedback.

    Lower abs are tough. My suggestion is making sure you can activate them with a good draw-in.

    From there any horizontal vector drill that places you facing away from the band attachment will get after them.


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