Cellulite is caused by deposits of fat underneath the skin--called subcutaneous fat--that reduce smoothness and evenness of the skin and lead to a dimpled appearance. Women's subcutaneous fat cells are covered by a thinner layer of skin than men's, so cellulite primarily affects women because the fat is more visible. The vast majority of adult females have some form of cellulite, but there are ways to reduce its appearance to make it less noticeable.
Cardiovascular Exercise
Because cellulite is composed of simple fat cells, introducing a cardiovascular fitness routine into your lifestyle will help you lose weight to reduce your amount of subcutaneous fat. When coupled with a balanced diet and caloric deficit, 30 to 60 minutes of cardiovascular exercise five days a week will reduce your overall body fat percentage, and therefore decrease visible cellulite. Running, skipping and walking are excellent forms of cardiovascular exercise that do not require a gym membership or advanced equipment.
Lifting Weights
Unconditioned muscle can look loose and flabby, which can contribute to the appearance of cellulite. Strength training will tone your muscles to give your body a firmer appearance. Strength training also builds muscle, which will increase your basal metabolic rate so that you burn more calories during the day. This, in turn, will help you burn fat, lose weight and reduce cellulite.
You should introduce circuit strength training into your fitness routine two to three times per week. Circuit training involves moving from one exercise to another with no rest in between, so your body is always moving to keep your heart rate elevated and burning calories. For example, moving from one set of squats to a set of push-ups with no rest in between, then repeating the circuit a second time will burn more calories than resting in between sets of each individual exercise.
Caffeine
Treating affected areas with caffeine will help reduce the appearance of cellulite to compliment your cardio and strength training. In a March 2008 study published in the "Journal of Cosmetic Dermatology," Dr. M.V. Velasco of the University of São Paulo in Brazil found that the application of a caffeine-containing lotion shrunk the size of cellulite fat cells by 17 percent. Several commercial anti-cellulite creams and lotions containing caffeine are available. A combination of anti-cellulite creams and coffee-containing body scrubs can help reduce the appearance of cellulite.
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