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Can You Lose With With Resistance Bands?

Can You Lose With With Resistance Bands?

Understanding Body Fat

Before delving into the world of resistance bands, it's important to understand body fat and its different types.

Subcutaneous Fat

Subcutaneous fat is the fat stored just beneath your skin. It's the "pinchable" fat you can feel when you touch your arms, thighs, or belly.

Reducing subcutaneous fat involves creating a caloric deficit through exercise and diet. Resistance bands can be a valuable tool in this journey.

Visceral Fat

Visceral fat is the more dangerous fat stored deep within your abdominal cavity, surrounding your organs. Excess visceral fat is associated with health risks, including heart disease and type 2 diabetes.

Visceral fat is metabolically active and releases substances leading to inflammation and insulin resistance, increasing the risk of chronic diseases.

Now, let's explore why resistance bands are a powerful tool for losing body fat.

Do resistance bands help with fat loss?

Do resistance bands help with fat loss?

Preparing for Resistance Band Workouts for Fat Loss 

Before jumping into resistance band exercises, it's essential to prepare properly.

Choosing the Right Resistance Level

Select a resistance band that challenges you but allows you to maintain proper form. Resistance bands come in various levels of resistance, from light to heavy. Start with a band that suits your current fitness level.

Proper Form to Stay Safe

Proper form is essential to prevent injuries and maximize the effectiveness of resistance band exercises. Start with the basics, ensuring your movements are controlled and precise.

Warm-Up to Activate Muscles 

Always include a warm-up in your routine to increase blood flow, improve joint mobility, and reduce the risk of injury. Dynamic stretches and bodyweight exercises can prepare your muscles for the workout.

Effective Resistance Band Exercises for Fat Loss

Executing resistance band exercises properly is essential for achieving your fat loss goals. Here are some effective exercises and how to perform them

Super Bands

What Are the Best Resistance Band Exercises for Fat Loss?

Resistance Band Squats

How to Do It

  • Place your feet in the center of the resistance band, shoulder-width apart.
  • Hold one band end in each hand, raising them to shoulder height.
  • Keep your back straight, chest up, and core engaged.
  • Perform squats as you would without the band, pushing through your heels.
  • Return to the starting position.


  • Strengthens your lower body, including the quadriceps and glutes.
  • Engages your core for stability.
  • The band adds resistance, making the exercise more challenging and effective.


  • One-Legged Resistance Band Squats

Resistance Band Rows

How to Do It:

  • Attach the resistance band to a sturdy anchor point at chest height.
  • Stand facing the anchor, holding one end of the band in each hand.
  • Step back to create tension in the band.
  • Pull the bands towards your chest while squeezing your shoulder blades together.
  • Slowly release the tension and return to the starting position.


  • Targets your upper back and shoulders.
  • Helps improve posture by strengthening the muscles responsible for retracting the shoulders.
  • Offers a balanced counter to chest-focused workouts.


  • Single-Arm Resistance Band Rows
  • Perform rows one arm at a time to focus on each side independently.

Want more workout ideas? Check ways to access tons of resistance band movements below!

Full Access Membership for Resistance Band Workouts!

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Get Access to Countless Resistance Band Workout Demos, Workout Plans, the Ability to Create Your Own and More!

More Info:

  • Follow: Choose from 30 day workout plans or create infinite resistance band workouts with our Workout Generator. 
  • Workout Generator: Create workouts for burning fat, building muscle, endurance, plus different styles like HIIT & Circuit training. Workouts That Fit Your Schedule, create 10, 20, 30 or 40 minute workouts and watch expert tutorials with how to use the bands! View demo below in section titled 'Includes Access to Workout Generator'.


  • Equipment Options: Workouts for resistance band, bodyweight, dumbbells, kettlebells, barbells,  paralettes, resistance bands with handles, landmines, mini bands, Nouflex system, sliders, pull up bars, speed ropes and more! Create unlimited workouts with your favorite equipment in our Workout Generator!
  • Membership Types:   Cancel anytime. No pro-rated billing. Weekly, ($1.99/W), Monthly ($8.99/M), Quarterly ($27.99/Q)  or save with annual plan just $59.99 (SAVE $59.89|50%). Renews annually at the same price you sign up for. It does not revert to any higher price  No commitment. Cancel anytime.
  • Upgrades: If you enroll with a weekly, monthly or quarterly membership you can change at anytime to an annual membership to capture the savings with an annual membership.
  • User Level: Beginner to Advanced
  • Goal: Burn Fat, Build Muscle, Increase Endurance depending on plan
  • Save: On equipment purchases. Your membership dues count towards our loyalty program which allows you to accumulate points and redeem them for discounts on equipment!

Get Access To Movement Demonstrations and Workouts Like These:



Full Access Membership

Full Access Membership

Includes Workouts of All Types

Includes Workouts of All Types
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Our programs are expertly designed for results

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  • Hit the 'easy' button. Build muscle & burn fat with consistent & structured workouts expertly made for you for long term results. Take the guessing out of making your own each day

  • Challenging and exciting workouts with variety.
  • Plus, learn how to use equipment properly with hundreds of movement demos in our movement libraries
Track Your Workouts
  • We offer the most variety of way to track your workouts online. Choose from automatic workouts to move through effortlessly or log your results on each individual movement before moving on.
  • Choose from 30 day workout plans, individual workout sessions or customize your workout length with our Workout Generator!
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  • Available through browser, iOS and Android app!  Follow along with videos on your computer or mobile device.
Who is the Ideal Client for This Program?
  • All ages and genders can follow these workouts. These are beginner movements.

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Progressive Overload

Time to make real progress with expertly created 30 day plans, access to unlimited workouts in our workout generator and save on equipment with your membership!

The trainers who design our programs have helped thousand of clients achieve life changing results. When you add Living.Fit workouts with a nutrition plan, you will achieve the results you want!

Following a program is the most reliable way to actually make progress to your goals.

Studies has shown that if you follow a plan, follow progressive overload as well as a good diet plan, you will make major steps towards your goals!

Why is Progressive Overload So Important?

The scientifically backed formula to all the plans we create.  This is why you will get results. Progressive Overload is the gradual increase in stress that is put on your body during training. The two biggest factors are volume (repetitions) and intensity. We gradually increase this each week over the course of your plan to position you for progress. Otherwise you risk doing too much at one time or not enough at all. 


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What Did I Do Before?

"Before finding the Living Fit..., I had looked into several online programs including some ridiculously expensive coaching programs. I am so glad I found this membership. I have been using the Kettlebell Origins program for about 1 week, and I have already lost a few pounds, but, more importantly, I have already seen strength and mobility gains. I feel great, have energy, and look forward to the workouts."


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These are great instructors! I love these courses and definitely see results without burning myself out. Definitely looking forward to more kettlebell workouts!"



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Create Infinite Workouts!

Includes Access to Workout Generator

Create Infinite Workouts With:

  • Bodyweight, Dumbbells, Kettlebells, Barbells, Landmines, Paralettes, Battle Rope, Bands, Pull Up Bars, Sliders, Speed Ropes, Slam Balls + More!

  • Create workouts for burning fat, building muscle, endurance, plus different styles like HIIT & Circuit training

Workouts That Fit Your Schedule:

  • Create 10, 20, 30 or 40 minute workouts

Choose from a 30 day plan or generate new, expertly created workouts on the fly with our Workout Generator for how much time you have that day. Use our expertly built in protocols to do it for you! 

View some of our features to create great workouts

Workout Features


Audio Controls

In Workout

There are multiple ways to move through a workout, log your movements, receive instruction and take notes!

You can choose to follow a workout at your own pace by clicking 'Next' when you are ready or you can follow the pace of the workout and keep up with our automatic mode. Lastly, you can simply just follow a list of protocols in our list view.

You can listen to music, coaching audio, prompts for each movement or workout in silence!

During your workout, you can toggle coaching audio on and off for in depth instruction. You can also turn movement and countdown queues on and off if you just want to watch a screen. Lastly, you can also listen to your favorite music while working out!

There are multiple ways to get the instruction you need before and during your workout!

We have a wide variety of members. Some have told us they want to move at their own pace and learn the movements as they go, so we implemented a feature which allows you to review and learn movements while you workout. You can choose from audio, visual or reading instructions in workout!

All Plans Include a Movement Library for All Exercises in the Plan so You Can Perform Optimally

Movement Library




Each demo contains audio, video and written instructions for performing the movement.

Movements demonstrated here may or may not be in this program. See the list above for a list of movements in this program.

This is a demo to give you an idea of what you have access to for demonstrations.

Each workout plan contains its own movement library. You can review the movements specific to your workout before your workouts to be prepared or look at our in workout movement library for keys to success in the middle of your workout.

These demos are performed by highly qualified trainers who have worked with clients just like you!

Our training team has decades of experience and worked with thousands of clients just like you. So, they know how to explain things in a way to help your your workouts!

Science Backed Workouts That:

Science Backed Workouts That:

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Who Follows Our Workouts?

Who Follows Our Workouts?



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If you try any of our workout plans and do not like them, you welcome to cancelwithin 7 days for a full refund

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You can follow on desktop, mobile device

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Because our programs can be accessed on any device, you can do these workouts at home, at the gym or anywhere


Our app contains programs with bodyweight, bands or heavy equipment, this means no matter what you have available to you, we have a plan for you. 

What Access is Included in This Membership?

During the duration of your membership you will have access to every workout plan we create. You can view all programs here.

This includes all kettlebell, bodyweight, dumbbell, resistance band, bodyweight, barbell, slam ball and more programs!

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More About Full Access Membership
  • Get full access to ALL kettlebell plans, battle rope plans, nutrition videos + our exclusive shows. All plans are normally $49.99 when purchased individually
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  • Track your workouts
  • Introductions and Frequently asked questions for optimal performance on each workout plan.
  • Join our Facebook Group to interact with members and ask questions from the trainers who created the programs.
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Yes! Our memberships are flexible. You can cancel anytime or upgrade to our annual plan at anytime to capture savings. For example, let's say you want to give Living.Fit a try with the Weekly Membership. If you love it, just upgrade to an Annual Membership to lock in almost 50% savings on membership!

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