Cellulite is a painless substance that forms right underneath the topical layer of the skin. It gives off the appearance of cottage cheese or an orange peel. Although there is no concrete way to remove cellulite, keeping off excess pounds and strengthening your muscles through regular exercises can go a long way, according to MayoClinic.com. Learn how to work out to keep cellulite at bay.
Identification
The main areas that get affected with cellulite are the lower limbs, abdomen and pelvic region, according to Medical News Today. A workout for cellulite is primarily focused on these areas.
Cardio Training
Being that cellulite is trapped globules of fat, cardio is a major part of a reduction workout. Any time you do cardio, you burn calories and reduce fat throughout your body. To get the best effect, perform cardio that involves your lower body and causes you to forcefully contract your abs, such as riding a stationary bike, swimming, running, stair climbing and elliptical training. The American College of Sports Medicine recommends 60 to 90 minutes of cardio to lose weight. If you find yourself pressed for time, work out two or three times a day and accumulate your minutes. It's still just as effective.
Weight Training
Weight training builds muscle that helps you in two ways with cellulite. It gives your body a more toned appearance as you lose weight and it also builds muscle. When you build muscle, your resting metabolic rate increases and you burn more overall calories when you are inactive. In fact, by adding 3 pounds of muscle, you can burn 630 to 1,050 extra calories per week, according to the University of Michigan Health System. Perform exercises that target all of your problem areas like squats, lunges, step-ups, hip abduction, reverse crunches and bicycle maneuvers.
Size
When it comes to reps and sets with your weight training exercises, aim for eight to 12 reps and do four or five sets. Take short rest breaks in between your sets to keep your heart rate elevated and to further contribute to weight loss. You can also do active recovery in between your sets. For example, after you get done with a set of squats, jump rope for 45 to 60 seconds.
Frequency
In order to see the best results with your workouts, you must do them often and repeat them every week for an extended period of time. Aim for three days of weight training and three days of cardio each week. Do each workout on alternating days. On your rest day, perform some type of physical activity at a moderate intensity to add to your caloric expenditure. It can be something as simple as going for a 30-minute walk after dinner.
Considerations
Even though exercise is effective for weight loss, you will be able to make faster progress if you also make changes to your diet. Instead of eating foods that are high in fat and calories, stick with healthier options that have a high nutrient value like fruits, vegetables, leafy greens, whole grains, lean meats and low-fat dairy products.
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