Resistance training for fat loss

What is resistance training?
Resistance training increases muscle strength and fortitude by repeating exercises with weights, resistance bands, weight machines or even one's own body weight. This training is designed to compel gradually more greater resistance that stimulates increased muscle strength to meet the extra demand. source- http://www.ask.com/question/what-is-the-definition-of-resistance-training

First I would like to address weights (Free weights) as the primary tool for your success in losing fat. Using Dumbbells, Barbells, Kettlebell, Weight vest, medicine ball..yep them even is what I would refer to as rawest form of resistance training (aside from using just bodyweight of course!). The dumbbell is by far the most effective tool I have used in my all of my workouts. It can be used for different types of exercise even if just using a single piece of the equipment and still give you a full body exercise(turkish get up, dumbbell swings, single hand squat and press anyone?). Free weights using multijoint exercises taps more muscle fibers thus giving you more benefits in building lean mass and burning fat at the same time. Well the building part actually happens after the workout during rest.

Resistance Bands - I certainly use them for warming up before an excruciating workout to provide mobility for my joints and muscles as well as to keep the blood flowing allowing more oxygen all around the body. I find them effective in that sense but don't really include them within the program itself. Aside from that, they are really good at providing the pump look before hitting the stage or before the beach (i don't really carry them around with me to the beach so don't know where that came from to be honest lol). Oh by the way, if you are looking for an awesome workout for the abs, then you might look at this tool in a different way check this out http://www.youtube.com/watch?v=qOnf0oWRn2o though it might be painful for the back so look for "Band Alphabet Abs" (there is another name for it but totally forgot about it google doesn't help much lol)

Weight machines - Alright, smith machine might limit your movement which can hinder your progress so I won't go there. The only equipment that I found useful would be the assisted pull-up/dip machine wherein you can be able to do pull ups/dips while decreasing the weight to a certain amount so you would be able to execute the number of reps that you are supposed to complete in your program without struggling so much lol though I won't recommend that you use it all the time. The only machines that I can guarantee to help you (specially for starters) are the following: Pec deck machine, Adjustable Cable machine(rows, extensions, reverse flyes, etc.). Foot press? nah I prefer squats. lol

Body weight- um yeah that's what I'm talking about. It is one of the least talked about in the bodybuilding and fat loss industry and I'm not sure why. So how were people able to grow muscles then without having a dumbbell? (Right, how did the Spartans manage to grow muscles and get strong without using weights? The answer to that...don't have a clue lol. When I say body weight I am referring to exercises that need minimal or no equipment at all i.e. Bodyweight squats, lunges, dips, pull ups, chin ups, push ups(lotsa varieties to choose from), etc.

My typical workout when trying to lose fat would be like this:
Warm up: body weight squats, push ups, the band pulls
*Perform the exercise back to back for the superset with minimal or no rest in between. Rest 1 minute before repeating for 2 more times for a total of 3 sets
Superset 1: Dumbbell Chest Press - Pull ups > 8-12reps 3sets
Superset 2: Single arm squat and press with dumbbells - Seated cable rows > 8-12reps 3 sets
Tri-set 3: Ab roll-out, Hanging knee raises, medicine ball chops > 10-15 reps 3 sets

As you can see, it is a combination of Bodyweight, dumbbells and no i'm not ignoring the machine at all ha ha. So there it is, perhaps you should consider including bodyweight and dumbbell exercise in your program and see how you can improve your performance.