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SERGEANTMAJOR Posts: 6,451
9/16/13 12:55 P

To clarify things a bit, you are talking about fat loss not weight loss per se I believe. While very controversial and hotly debated I am of the school that says yes you can maintain muscle mass while reducing fat. The key is to ensure that your resistance programme is challenging your muscles while you diet provides the necessary amount of protein. The protein needed is also a debated topic but the bodybuilding forums on the internet can give you some guidelines.

A good free eBook on the use of resistance bands is "Fatman"s Guide Training". Cables and strands are old names for resistance bands referring back to when they were spring based apparatus. He gives an in depth look at the history and benefits then has a comprehensive inventory of exercises.

PINK4YOUTOO Posts: 508
9/16/13 12:16 P



Strength training is very important for women!

OAKDALE41 Posts: 952
9/16/13 8:06 A

You can make your own suspension trainer fairly inexpensively. Just google it.

MOTIVATED@LAST Posts: 14,540
9/16/13 6:24 A

What matters for strength training is that you are genuinely challenging your muscles at close to their maximum potential, not what equipment (if any)you are using.

You should aim at an exercise that is challenging enough to fatigue your muscle (ie. you feel you cannot do another rep with the correct form) in 12 reps or less. Once you can do 12 reps, it is time to move up to something more challenging.

If your existing bodyweight exercises are too easy, there are many more challenging variants out there - for example, single leg squats or decline pushups are more challenging than the regular variety.

You can make resistance bands more challenging by doubling them up, or shortening them by standing on them or tieing them off.

M@L

YOGAGEEK SparkPoints: (3,547)
Fitness Minutes: (6,566)
Posts: 130
9/16/13 4:32 A

As long as you're challenging yourself (fatiguing your muscles in 8-12 reps) it doesn't matter what type of exercises you're doing. If push ups become too easy, lift your feet up or try a new variation.

ANNAJ1990 SparkPoints: (3)
Fitness Minutes: (0)
Posts: 1
9/15/13 11:11 P

Is it possible to preserve muscle mass while losing weight just by doing body weight exercises and using resistance bands? Or is heavy weight lifting required? Money is tight so I would prefer not to have to purchase a gym membership or weights if possible. Thanks!

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