There are plenty of perks to getting older. You gain independence, establish a career and possibly start a family. However, there are also plenty of downfalls to the aging process. Aches and pains start appearing, and 90 percent of women develop cellulite at some point in their life, according to ManageCellulite.com. Cellulite refers to the dimply, lumpy appearance of skin in areas with increased underlying fat deposits.
Causes of Cellulite
Cellulite is not just fat. Whether an area of your body develops cellulite depends on the composition of the skin and connective tissue located in the area. There are connective cords that connect skin to underlying muscle. Cellulite forms when fat accumulates between the skin and muscle and pushes up against the skin. Due to aging and hormones, the connective cords become less elastic. Therefore, when the fat pushes up against the skin, the skin is held back in certain areas by the connective cords, creating the appearance of dimples, says the Mayo Clinic.
Risk Factors
MayoClinic.com states that genetics likely play the largest role in whether an individual will develop cellulite. Cellulite is not associated with obesity and may occur in women of any size. However, being overweight does make cellulite appear worse. Men may also get cellulite, but not as frequently as women because their subcutaneous fat is stored differently. Women also store more fat in their hips, buttocks and thighs, which are common areas for cellulite to appear. Other risk factors include having high levels of stress in your life, not exercising frequently, having a poor diet and taking contraceptive hormones.
Plan for Reducing Appearance of Cellulite
The most effective long-term solution to getting rid of or reducing the appearance of cellulite is to lose weight, consume a healthy diet and exercise frequently. Perform cardiovascular exercises at least five days a week for a minimum of 30 minutes to burn calories and shed some extra pounds. Also, count your calorie intake and research how many calories you should be consuming a day based on your height, weight, age and activity level. To lose a half a pound of body weight a week, aim to create a calorie deficit of 250 calories each day through diet and exercise.
Exercises for Hamstring Cellulite
The hamstring muscles, which run down the back of your upper legs, are located in an area that commonly develops cellulite. There is no way to specifically target fat in that area, but an exercise plan that burns fat over your whole body will allow you to lose fat in your thighs as well. However, you may perform strength exercises that target the hamstring muscles to tone up the area and help to reduce the appearance of cellulite. Building muscle will also increase your resting metabolism, allowing you to burn more calories throughout the day.
Barbell Deadlift Hamstring Exercise
Barbell deadlifts work all the major muscle groups in your legs while specifically targeting your hamstrings. You will need a barbell or a set of dumbbells. Place the barbell on the floor directly in front of you. The bar should run perpendicular to your feet, which should be shoulder width apart. Bend your knees, reach down and grab the barbell with an overhand grip. Your knees should be inside your arms. Do not extend knees past your toes when you bend down. Use your body to lift the bar off the floor. Keep your arms and back straight. Do not round your back. You do not want to use your lower back at all to lift the barbell, instead use your legs to push the weight up and return to a standing position. Pause at the end of the repetition. To complete another repetition, lower the bar back down, keeping your arms straight and using only your lower body to bring the bar back down and push it up again.
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