Cellulite is caused an uneven distribution of fat deposits. It is commonly found in the thighs, abdomen and hips of women and men. Although it is possible to reduce the appearance of cellulite by exercising regularly and eating a healthful diet, it will not completely disappear. Since cellulite is caused by accumulation of fat deposits, the first step in reducing the appearance of cellulite is weight loss. Cardiovascular workouts will enable you to lose weight, while a strength training program will aid in building lean muscle and toning the areas of your body prone to cellulite.
The first step in combating cellulite is weight loss. A healthy diet and cardiovascular exercise will help you lose weight and start reducing cellulite. Aerobic exercises such as running, cycling and swimming are excellent means of burning calories, increasing your metabolism and losing weight. These types of workouts utilize large muscles and increase your circulation, allowing muscle cells to break down glucose for energy. According to Cleveland Clinic, aerobic exercises increase your cardiovascular fitness and weight loss. The American Heart Association recommends 30 minutes of aerobic activity performed at moderate intensity every day.
In addition to cardiovascular exercises, strength training programs that target cellulite-prone areas such as the buttocks and thighs will aid in reducing cellulite. Squats are an excellent workout because they target the lower body, primarily the quadriceps, buttocks and abdominal muscles and will enable you to build lean muscle. Additionally, muscles are metabolically active and burn more fat than any other type of tissue. Thus by performing squats, you will tone your body, burn calories and build lean muscles which in turn, will burn more calories. To perform a squat, stand straight, ensuring that your torso is straight and your legs are wide apart. With dumbbells or a medicine ball in your hands, which are extended in front of you, bend your knees and slowly lower your hips. Lower your body into a squat, contracting your abdominal muscles in the process. Remain in the squat for five seconds and return to the starting position, contracting your abdominal muscles. Repeat as desired.
Lunges are another strength training exercise that will tone your body, help in building lean muscles and reducing the appearance of cellulite on your legs and buttocks. To perform a lunge, enter in a split stance with your dominant foot in front and the non-dominant foot behind. Place your weight on your back foot and slowly begin to bend that knee. While bending that knee, begin to bend your front knee until it is in a 90-degree angle. While performing a lunge, ensure that your chest straight and contract your abdominal muscles and hamstrings. Hold this position for five seconds and return to the starting position by contracting your abdominal muscles, buttocks and hamstrings. Repeat as desired.
Since cellulite is the result of fat deposits, weight loss is the first step in reducing the appearance of cellulite. A healthful diet consisting of green vegetables, fruits and lean proteins is essential in losing weight. Depending on the amount of cellulite you wish to remove, a diet deficient of 500 calories per day will enable you to lose a pound a week, since 3,500 calories is equal to 1 pound, states the Centers for Disease Control. In addition to reducing your caloric intake, you must increase your energy expenditure to by incorporating different exercise programs into your lifestyle. According to the American Council on Fitness, the only way to effectively diminish the appearance of cellulite is a healthful diet, daily cardiovascular exercise and strength training two to three times a week.