Cellulite is the fat we all hate with the orange-peel dimples. That dimpled look and feel is caused by connective tissue. This connective tissue separates fat into compartments, and the body stores away toxins in these compartments to keep it out of the blood stream. That is why cellulite shows up in areas of poor circulation. Improving circulation allows the body to safely flush the fat and toxins out little by little. The compartments also have a different pattern for men and for women, which makes it more apparent on women, although men can have it too.
Causes of Cellulite
Genetics, activity level, hormones, toxins and diet all play a role in cellulite. Hormone imbalances are often an issue in forming cellulite. Dietary sugar, hormone-laden meats, preservatives and caffeine contribute to hormone imbalances. Having a diet low in saturated fat is important to keep from forming cellulite. Activity level is crucial in preventing and in alleviating cellulite. Cellulite forms where there is poor circulation. Regular exercise improves circulation and targets areas for breakdown of fats with muscle building. Toxins accumulate where there is lack of circulation of blood and lymph. Diet can also contribute to toxins in the system. Drink enough water regularly to flush toxins and metabolic by-products out of blocked tissues. Poor hydration allows cellulite to deposit.
How Exercise Reduces Cellulite
Exercise helps combat the causes of cellulite. Exercise demands energy for muscles stimulating breakdown of fat for energy. Exercise increases circulation and lymphatic flow, which helps remove toxins and excess hormones from the tissues and bloodstream. Exercise burns calories from fat and carbohydrates and keeps them from being stored. Exercise increases circulation through the liver and kidneys, increasing detoxification and keeps the system from needing to store toxins and excess hormones in cellulite.
Although diet is important, alone, it is not enough. Exercise keeps the metabolism up and maintains muscle mass. Through diet alone, muscle is lost and that causes loss of tone and shape and lowers metabolism. Keep in mind that you want to increase muscle to get rid of cellulite.
Exercises to Reduce Cellulite
Aerobic exercise is the best at reducing cellulite. Aerobic activity does the most to stimulate circulation of blood and lymph, increasing filtration through the liver and kidneys for detoxification of tissues and removal of excess hormones. It also burns the most calories, leading to breakdown of fat for energy. Some good aerobic activities that focus on the lower-body cellulite are walking, running and riding a bicycle. An outdoor bicycle or an indoor exercise bike is fine. Elliptical and step machines are found at health clubs, or you can buy them for use in a home gym. These provide aerobic exercise that is gentle on the joints with no impact. A rowing machine is also found at health clubs and works the upper body well. Swimming is good aerobic exercise for the whole body.
Doing strength based anaerobic activities with add to the body's need for muscle-specific energy. It causes the body to break down fat in and around the muscles you are using. You will burn an extra 50 calories a day for each extra pound of muscle that you add. "...First of all, this method is a whole lot about obtaining the proper details on the concern of cellulite, or in my circumstance, orange skin behind. When you register to the 'Kick-Butt Cellulite Redux' package you'll also receive 'The Cellulite Reduction Report.' Atlas, a credentialed personal trainer and physical fitness professional. This report has in-depth information on the most recent cellulite reduction scams making the rounds, and saved me from wasting money on the hurtful Lypomassage treatment centers that just sprouted up where I live...". Some of the best anaerobic exercises for the lower body are walking lunges, leg curls, leg lifts and squats. These exercises should employ lots of repetitions. The exercises will get the circulation going and work the muscles. This will eat away at the fat in those areas.
Regularity is the key to getting results. Exercise every day for at least 30 minutes. The American Heart Association recommends 30 minutes of aerobic exercise each day as the minimum for general health and wellbeing and one hour of aerobic exercise daily if you want to lose weight. You can reduce cellulite and improve your overall health at the same time. Add some anaerobic exercise daily as well. You can work out in a gym, take a walk outdoors, play with the dog or incorporate it into your daily tasks. Vary your aerobic and anaerobic routines daily, so you do not get stagnant, and you will enjoy, feel better and look better.
Some Anerobic Exercises
Leg Curl:
You will need a curl machine or leg weights. Find the weight that you can lift for 10 reps. Do three sets. Always increase the weight by five pounds as soon as you can.
Exercise Ball Squat:
Stand with your back to the wall and put the ball directly behind your back. Lower to a squat slowly rolling your back on the ball, pressing against it. How a moment and slowly roll back up. Do 10 reps, three sets.
Bench Squat:
This is where you pretend you are going to squat down and sit on a bench or sofa. Go slowly and squeeze the buttocks on the way up. Make sure the shin is perpendicular to the ground and the knee is not in front of the ankle. Do 10 reps, three sets.
Walking Lunges:
Keeping the feet straight, extend one leg forward as far as possible and allow it to bend to a 90-degree-angle, while the rear leg remains stretched out straight behind. Lower the torso bending the rear leg, so the shin is parallel to the ground. Elevate to return to the straight rear-leg position. Stand up straight, bringing the rear leg next to the front leg. Take your next step with the other foot forward. Take 10 strides forward and then 10 backward (yes, walk in reverse, stepping out to the rear). Do three sets.
Weights:
You can use free weights or a Smith machine to add weight to squats and stationary lunges. This will stimulate the muscles and really help reduce that cellulite. You may want to start with just the bar itself. Increase weight slowly, and use the back pad to cushion your neck and shoulders.
Put the bar on your shoulders behind your neck and do the squats or lunges slowly. Do 10 reps, three sets. Do this three times per week.
Effects
Regular exercise targets cellulite on many fronts and maintains muscle while losing weight. Used in conjunction with a healthy diet and plenty of water, cellulite can be reduced and controlled.
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