How to Improve Cellulite
Cellulite refers to bumpy skin caused by underlying fat pressing against soft skin. This is usually seen on the thighs and buttocks, and is more common in women than men. Weight gain makes cellulite more noticeable, but there is a genetic component, so even lean people may have some cellulite. The best way to reduce cellulite is to lose weight and firm up the underlying muscles through diet and exercise. Creams and devices sold to eliminate cellulite have not been shown to be effective.
Instructions
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Have your body fat percentage checked. Some health clubs, sports medicine clinics and hospital-affiliated fitness centers can do this. You can skip this step if you already know you have to lose weight.
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If your body fat percentage is too high, or if you want to lose weight, start by cutting out about 200 to 500 calories a day. Cut out junk food, sugared drinks and high-calorie desserts, and eat smaller portions. Whether you need to lose weight or not, eat some protein with every major meal. You do not need to overdo the protein, as 15 to 20 percent of total calories from protein is plenty.
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Climb stairs and walk uphill whenever you get a chance. Do aerobic exercise of your choice at least three or four times a week. Walking, running, bicycling and skating exercise your hips and thighs.
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Do weight training exercises for your lower body three times a week, on alternate days. Squats, step-ups and lunges are especially good for firming buttocks and thighs. You can do these with body weight to start, then add resistance by holding dumbbells as you get stronger. Do three or four sets of 8 to 12 repetitions of two exercises. If you go to a gym, or have a home gym, you can do these or use a leg press or other equipment.
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After a few weeks, add some upper body exercises to your weight training routine. Be patient. It may take some time to improve the cellulite, but you will be getting into better shape as you continues to work out.
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Tips & Warnings
Make some changes to your exercise routine, such as different exercises, sets, or sequence, every six weeks or so.
Yoga or flexibility exercises is a good addition to your routine.
Avoid extreme diets. Just eat a little less, and work out.
Beware of advertised supplements or procedures that promise to get rid of cellulite. Consult a dermatologist before you try any of these.
References
- Photo Credit couple walking image by Joy Fera from Fotolia.com
