Cellulite is a common problem among both women and men usually appearing on the hips, thighs and buttocks. It is caused by fat accumulation between the connective tissue separating the skin and muscle resulting in an uneven appearance or dimpling skin. There are many treatment options available claiming to reduce the appearance of cellulite. However, losing weight through a healthy diet and exercise program is the most effective treatment for cellulite.
Aerobic Exercise
Regular aerobic exercise helps burn calories and keep excess body fat from accumulating. Get a least 30 minutes of moderate-intensity aerobic exercise five days a week. Individuals with more fat to lose may have to perform up to 90 minutes of aerobic exercise to lose weight or maintain weight loss. An effective option of aerobic exercise targeting the hips, thighs and buttocks would be incline treadmill walking or running. Not only does incline training burn more calories, it also works to strengthen the muscles in the hips and thighs, which can make cellulite less noticeable.
Strength-Training
Strength-training two to three days a week can also reduce the appearance of cellulite, according to the American Council on Exercise. Though it is necessary to strength train your entire body, to target cellulite in the hips, thighs and buttocks perform exercises such as lunges, leg press, squats and deadlifts. These exercises target multiple muscle groups in your legs. Additionally, they require a lot of energy to execute the movement, thus increasing the intensity and burning more calories.
Circuit-Training
Circuit-training increases the intensity of your workouts by allowing you to strength-train your entire body with little or not rest between exercises. Perform a circuit routine two to three days a week to help reduce the appearance of cellulite. After warming up for five minutes perform the following exercises in this order -- dumbbell squats, dumbbell chest press, straight-leg deadlift, lat pull-down, leg press, lateral raise, lunges, triceps kickback, leg extensions, biceps curl. Perform the circuit two to three times, completing 10 to 12 reps on each exercise.
Considerations
Though losing weight through healthy eating and regular aerobic exercise and strength training can reduce the appearance of cellulite, it will not go away completely, according to MayoClinic.com. Genetics plays a big role in the appearance of cellulite, as well as, weight gain. Maintaining a healthy body weight can reduce your risk of developing cellulite or becoming more noticeable.
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