When I first started my weight loss journey, I remember thinking that cardio was the only way to lose weight but as I soon learned weight training is also important to help build lean muscles which will help our bodies to burn more calories as rest.close

In a recent study, Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron.


The lifters’ loss was almost pure fat; the others lost fat and muscle. Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the weight you lost.

However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

So needless to say adding strength training is a really important step to losing weight and building the toned and tight body we all want.

Weights can be intimidating, for some. And building a good collection can get spendy pretty fast!  So a good first step is using a resistance band. Resistance Bands are great because they are user-friendly, super affordable, portable, and a fantastic way to build muscle tone.

Total Body Resistance Band Workout! – Strength train wherever you may be! With this total body sculpting resistance band workout!

Volume 90% 

Move #1: Bicep Curls {3 Sets of 10-12 Reps remember slow and controlled!} – Stand on the resistance band with your feet a little bit wider than shoulder width, grab handles at a 90-degree angle then curl up! As you get stronger you can choke up to get more resistance.

Move #2: Tricep Extensions: {3 Sets of 10-12 Reps remember slow and controlled!} Stand on band and lift handle above your head then bend back towards your back and then squeeze back up to a full extension.

Move #3: Chest Pulls: {3 Sets of 10-12 Reps remember slow and controlled!} Bring resistance bands to the front then pull the band out to sides.

Move #4: Overhead Press {3 Sets of 10-12 Reps remember slow and controlled!} Stand on the resistance band and then press the band above your head – concentrate on the shoulder muscles and repeat on the other side!

Move #5 Seated Row: {3 Sets of 10-12 Reps remember slow and controlled!} Wrap Band around your feet and cross them over and with a straight back pull the bands towards you. Pretend you are squeezing a quarter between your shoulder blades to ensure you are properly working your back! 

Move #6: Side Leg Lifts:  {3 Sets of 10-12 Reps remember slow and controlled!}Stand on the band with both feet placed handle on hip the slowly raise leg to the side this is a great one for toning those saddle bags…  Make sure you work both legs

Move #7 Squats: {3 Sets of 10-12 Reps remember slow and controlled!} These are awesome for shaping that booty! Just place the resistance band under your feet and hold arms at a 90-degree angle (that way you’re working your arms at the same time) When squatting you want your chest forward and sit deep like your sitting on a chair, then stand up squeezing your bum cheeks on the way up.

Move #8 Resistance Band Walks: { Set the timer for 1 minute and do 3 1 minute walks!} These are my personal fav! Step on bands and then crisscross the bands in front and take small steps to the left and then to the right take as much steps in each direction as space will allow. These will get your legs burning in a hurt-so-good way in a jiff!

These moves are all easy to do and can be done with one piece of equipment in a limited space! So they are a great way to ease into weight training.  I love using my bands when I am traveling! 

Getting started is the most important part! You will be surprised what you are capable of! Our bodies are amazing and they are a lot tougher and stronger than we can even imagine! Just be brave and do it!Do you love my workout clothes?!  Are they not the cutest! I recently discovered Hylete workout gear and I love how great their stuff is.

Do you love my workout clothes?!  Are they not the cutest! I recently discovered HYLETE workout gear and I love how great their stuff is. HYLETE provides premium performance apparel, priced for everyday use! So you can get fantastic quality for a very reasonable price and I am ALL for that! 


My favorite finds from HYLETE are their sports bras! Great fit, no dreaded uniboob, and great support for my girls!  My favorite one is the Lumis Sports Bra, it fits great and even gives me a much-needed lift. And they have great strapping in the back, which for me is a must! I love cute strapping! 

Actually the last few workouts I have posted have all been in HYLETE gear and if you follow me on Instagram {@andithues} you’ve seen more than a few pics of me in my HYLETE gear! They are my go tos!