If you are trying to lose fat pounds it can be difficult to accomplish this without losing too much lean muscle mass. The scientific literature on this topic indicates 75% fat loss and 25% lean muscle loss is an ‘acceptable’ ratio. Loss of lean muscle mass slows our metabolism and makes it harder to lose weight and keep it off sustainably. Strength training is also vital to bone health. Making sure you are eating sufficient protein and engaging in strength training will best protect your lean muscle mass while you are trying to lose fat.

Strength training is any movement in which you use your body weight or equipment to build muscle mass, strength, and endurance (e.g., body weight, dumbbells, kettlebells, barbells, resistance bands, exercise machines). This can sound more complicated or expensive than it is.

Resistance bands are a cheap, accessible, and powerful way to start strengthening and toning. Let’s talk about your ‘entry point’ into strength training with resistance bands (price $10-$15). Handheld weights or canned food can also be substituted. See below for a brief resistance band workout routine for your upper body. Your arms and shoulders are relatively small muscles (compared to leg muscles) and will fatigue fairly quickly. Start with this short practice 2-3 times a week, listen to your body, and when it is ready you can increase the repetitions or resistance intensity to continue your muscle conditioning process.