How to Use Resistance Bands to Eliminate Belly Fat

Contrary to popular belief, spot-training particular areas, such as the belly, is not technically possible, according to the American Council on Exercise. You will see a decrease in body fat levels only through exercising and burning more calories than you take in. The best approach to use resistance bands to eliminate belly fat is an integrated, full-body workout. It will help you build muscle and burn fat.

Instructions

How to Use Resistance Bands to Lose Weight

• 1

  Make a list of goals and identify the reasons you want to eliminate belly fat. Some common reasons include to look better, improve overall health, or combat a disease. It's important to start with the "why" and then move along to the "how" part. Once you have identified your objectives, then you'll want to write some specific, measurable goals down on paper. An example of this would be, "Lose 10 pounds by May."

• 2

  Start changing your eating habits. The food you eat is arguably more important than how much exercise you get. Think about it like this: you may burn approximately 500 calories jogging for an hour, but it can only take 15 minutes to consume a meal that has 1,000 or more calories. According to the Mayo Clinic, you should eat a diet rich in fruits and vegetables, whole grains, healthy oils such as nuts and olive oil, and lean proteins. Avoid foods high in sugar, salt, saturated fat and trans fat.

• 3

  Kick-start your exercise program. Resistance bands offer a unique way to exercise, but they shouldn't be your only solution. Create an exercise plan that includes two days of cardiovascular exercise and two days of resistance band training each week.

• 4

  Incorporate two days worth of high-intensity cardiovascular training into your weekly routine. This includes things like running, swimming, biking, using the elliptical machine, playing basketball, playing tennis, and so on. Pick an activity you like to do. Commit to it a couple of times a week, with each session lasting between 45 minutes to an hour. Once you get your conditioning level up and and raising your metabolism, then you'll be ready to move along to the resistance bands.

• 5

  Use resistance bands to focus on total body training. Do exercises such as squats, shoulder presses and rows.
  To perform a squat, hold both of the handles in your hands and step on the middle of the band. Squat down and perform as many reps as you can.
  To perform a shoulder press, stand in the squat position and thrust both of your arms up. To perform a row, step on the band and pull both handles up toward you while you're bent over.
  Choose six to seven exercises, and do them one after the other. Repeat this cycle three times; that's your first resistance band workout. Do this twice a week, and then move along to the abdominal moves to help build belly muscle.

• 6

  There are many resistance band exercises you can do to target your belly area, but you should focus on four of them: the crunch, the standing twist, the sitting twist, and the wood chopper.
  Use the resistance bands to do a crunch as follows: attach the middle of the band to a doorway or sturdy surface. Lie down on your back, facing away from the door and grasp both handles. Use your abs to raise your body up and squeeze your stomach muscles at the top. Lower yourself and repeat 15 to 20 times.
  To perform the sitting twist, loop the band around the ends of your feet and twist from side to side.
  To perform the standing twist, attach the band to a level object and twist from side to side. To perform the wood chopper, attach one end of the band to a high, sturdy object and "chop" downward on one side for 10 reps, then switch sides and do 10 reps.
  Do all 3 sets of each of these exercises two times per week, and you will start to build muscle in your belly area. Combine this with the other resistance band exercises and cardio exercises, and you can reduce belly fat.