We often link effective training to equipment like barbells, dumbbells, gym machines, and more. But the truth is, resistance bands are also fantastic and offer many benefits, especially for skinny fat people.
If you’re anxious to hit the gym or simply prefer to train at home, resistance bands offer the unique opportunity to build muscle, lose fat, and achieve a lean and athletic physique.
Without further ado, let’s dig into resistance band training for skinny fat girls and guys.
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What Are Resistance Bands?
Resistance bands are long elastic pieces of equipment that offer a unique kind of tension and allow you to do many effective exercises. Bands come in two forms:
- Looped
- Open-ended, usually with a handle on either side
Both kinds of bands can work, and you should have a few models around for greater versatility. Bands also come with various tension levels, which are determined by their color and thickness. Red and black bands typically offer greater resistance, whereas blue, yellow, and green ones are lighter and more suited for beginners.
Having multiple resistance bands is also beneficial for progression because you can’t do the same thing repeatedly and expect to keep making good fitness progress. For example, you can start training with a lighter band and gradually move to a thicker one as you build strength.
What Benefits Do Resistance Bands Offer?
1. Flexibility
The most notable benefit of training with resistance bands is flexibility. Instead of having to hit the gym, you can have great workouts in the comfort of your home. Many people feel anxious to start going to the gym, so having a way to build up a base before going to a public training area can be helpful.
You can also take bands with you on the road because they are small, light, and compact. For example, you can have great workouts in a hotel room, on the beach, and in the park.
2. Proper Form
Free weights like dumbbells work great, but they come with a flaw. You can lift them explosively and use momentum to help you lift the weight to the top. Doing so might allow you to train with more weight, but it will prevent you from engaging the correct muscles.
Resistance bands are great because they offer linear variable resistance (LVR). Meaning, the more you stretch the band, the more tension it provides. So even if you try to use momentum, the force you produce initially won’t be enough for you to complete the repetition. Because of that, resistance bands keep you in check, forcing you to keep tension on the right muscles.
3. Great Alternatives to Effective Movements
If you’re a skinny fat person who feels anxious to hit the gym, you can rest easy in knowing that resistance bands offer excellent alternatives. Sure, you might not have access to various dumbbells, gym machines, and a barbell. But resistance bands allow you to do many great exercises, including:
- Bicep curls
- Tricep extensions
- Lat pulldowns
- Squats
- Seated rows
- Shoulder presses
- Lateral raises
- Hamstring curls
You can also learn to perform calisthenics movements by using resistance bads.
Is Resistance Band Training Effective For Skinny Fat Individuals?
Resistance bands might not inspire a lot of confidence in you, but they work great if you train consistently and push yourself hard. Your muscles understand stress and tension. So long as you provide both in your training, you will see positive results.
Your muscles can’t tell the difference between a resistance band, dumbbell, and gym machine. They understand disruption, and if your training follows sound principles, you will build muscle and get stronger.
Skinny Fat Resistance Band Program For Muscle Growth And Strength Gain
This program features four workouts and provides a good amount of volume for muscle growth at home. Feel free to adjust it based on your preferences and level. For example, if it looks to be too much, remove a few sets. In contrast, if it feels less than ideal, add more sets or exercises.
Day 1 (Upper) | e.g. Monday |
Banded lat pulldowns | 3 sets of 10 to 15 reps |
Banded or bodyweight push-ups | 3 sets of 6 to 20 reps |
Bent-over band rows | 3 sets of 10 to 15 reps |
Overhead band press | 3 sets of 10 to 15 reps |
Overhead band tricep extension | 3 sets of 12 to 20 reps |
Standing band bicep curl | 3 sets of 12 to 20 reps |
Band face pulls | 2-3 sets of 15 to 30 reps |
Day 2 (Lower) | e.g. Tuesday |
Banded squat | 4-5 sets of 10 to 20 reps |
Banded Romanian deadlift | 3-4 sets of 12 to 20 reps |
Standing unilateral calf raise | 3-4 sets of 15 go 25 reps |
Day 3 (Upper) | e.g. Thursday |
Overhead band press | 3 sets of 10 to 15 reps |
Single-arm band lat pulldown | 3 sets of 12 to 20 reps |
Band chest fly | 3 sets of 15 to 25 reps |
Band lat pullover | 3 sets of 12 to 20 reps |
Banded or bodyweight close-stance push-up | 3 sets of 10 to 20 reps |
Band lateral raises | 3 sets of 12 to 20 reps |
Band bicep hammer curl | 3 sets of 12 to 20 reps |
Day 4 (Lower) | e.g. Friday |
Banded or bodyweight Bulgarian split squat | 3-4 sets of 8 to 15 reps |
Glute bridges (with looped band over thighs) | 3-4 sets of 12 to 25 reps |
Banded squat | 3 sets of 12 to 20 reps |
Band hamstring curls | 2-3 sets of 15 to 20 reps |
Standing unilateral calf raise | 3 sets of 10 to 25 reps |
What Kind of Resistance Bands You Should Get
You should have multiple types of resistance bands because of the greater versatility. One or two bands will offer some options, but various options will allow you to do many exercises effectively and make good progress.
For example, you will need tougher bands for compound movements like squats and presses. But you will also need some lighter bands for assistance and isolation movements like lat pulldowns and bicep curls. It’s also beneficial to have looped and open-ended bands at your disposal.
The Tribe Fitness resistance band set is a good option because you get:
- Five resistance bands
- Handles
- Ankle wraps
You can attach as many bands as you want to a pair of handles for the different exercises you’ll be doing. For instance, you can use the yellow one for lateral raises, the blue for bicep curls, and some combination for compound movements, depending on your strength.
The great thing about resistance bands is that you can include them in bodyweight movements (like push-ups) and pair them with other types of equipment (like dumbbells). That way, you can do even more exercises and keep your training fun.
The Importance of Progressive Overload
Having a good training program is important. But any program needs an element of progression to work, which fully applies to resistance band workouts.
As discussed above, our muscles understand and respond to tension. When we train, we cause a disruption, which forces the body to adapt by getting stronger and building muscle. In doing so, the body ensures that it can handle the same type of stress better in the future. In practical terms, the challenging training you do today will feel like a simple warm-up in the future.
For us to keep making progress month after month, we have to increase the training stress. That way, the body cannot fully adapt, and it always needs to add more muscle and get stronger because training demands never stop growing.
So, what does this mean?
First, it means that your training needs to be tough. If you feel comfortable, you’re not pushing hard enough, and you won’t make good progress. So, work hard and leave your comfort zone each time you train. Some muscle soreness is okay to have. Your muscles should also feel tired and somewhat tender after training.
You don’t have to train to failure, but you also can’t cruise through your workouts and expect to make significant progress.
Second, it means that you should strive to do more over time. Progressive overload means doing more work as time passes. One option is to lift heavier weights. In our case, this would mean using thicker bands. But you can induce overload in other ways. For example:
- Do more repetitions
- Do more sets
- Train more frequently throughout the week
- Have shorter rest periods between sets
- Do more challenging exercises
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