Cellulite is one of the most misunderstood subjects in the world of health and fitness. Cellulite is nothing more than fat, which explains why it can show up on anyone, regardless of age, gender or fitness level. Fat cells are separated by the body's connective tissues into small compartments; when the fat bulges out of these compartments it makes the overlying skin look dimpled and lumpy. Unfortunately, the hundreds of cellulite creams, pills and products you've seen for sale can't fix this unsightly problem. Your best bet is to reduce your level of body fat with exercise and healthy eating and build up the underlying muscles to tighten and smooth the appearance of the skin. While there's no guarantee your cellulite will disappear, these strategies can help you reduce or eliminate its appearance.
Step 1
Do cardiovascular exercise for 30 to 60 minutes most days of the week. Try jogging, hiking, swimming, aerobics or anything else that elevates your heart rate. This will help you burn extra calories and reduce your overall body fat, making your fat cells less likely to bulge under the skin.
Step 2
Watch your diet to make sure you're not taking in too many calories, which will nullify the calorie-burning effects of your cardio workout. If you're overweight, cut between 250 and 500 calories from your daily menu to help you lose weight and excess body fat. While there are no special foods that can combat cellulite, packing your diet with whole grains, produce and lean sources of protein will ensure you fill up on fewer calories and get energy and muscle-building power for your workouts.
Step 3
Strength train two or three times a week. Perform moves that work all your muscles, but pay special attention to exercises that target the butt, hamstrings and thighs. Try squats, lunges, dead lifts, step-ups and calf raises. When the moves begin to feel easier, add dumbbells to your workout to keep your muscles challenged.
Tips and Warnings
- Make your workouts perform double-duty by choosing cardio activities that rely heavily on the muscles in your butt and thighs---walking on an incline, hiking and step aerobics are all great for building the buttock muscles. Variations on classic strength moves like lunges and squats are an excellent way to target different muscle groups and keep your workouts from becoming mundane. Try side squats, rear lunges and lunges off of a step. Cellulite is most commonly seen on the butt and backs of legs but sometimes shows up on arms, stomach and other areas. Perform strength moves that target the muscles where you see cellulite on your own body.
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