Cellulite is the gelatinous clumps of fat deposits that form under the skin and give it an orange peel appearance. The butt, hips, thighs and even calf muscles are the most common areas for this fat to develop. Although this substance is not life-threatening, it can still take its toll on self confidence. The problem with cellulite is that it is really hard to get rid of completely. But being that it is composed of fat, you can make some lifestyle changes to promote weight loss and greatly reduce its appearance.
Step 1
Eat foods that are low in fat, high in fiber and low in sodium. Give up the burgers, fries, sausages, candy bars, white bagels and ice cream sandwiches. Consume foods that are nutrient-rich instead, like fruits, vegetables, lean meats, fish, low-fat dairy, beans and whole grains.
Step 2
Increase your meal frequency and reduce your portion sizes. This can keep you feeling satisfied and prevent you from overeating. Eat meals that contain both protein and high-fiber carbs. A tuna sandwich on whole-wheat bread with lettuce and tomato is a meal example.
Step 3
Perform cardiovascular training for at least 45 minutes a day. Do anything that you like and that involves your legs, such as brisk walking, running, biking, swimming, elliptical training, stair stepping or kick boxing. Work out three times a week on alternating days.
Step 4
Squat while holding dumbbells. Stand with your feet shoulder-width apart and hold the weights down at your sides. Lower your body down by bending your knees. Stop when your thighs are parallel to the ground, stand back up and repeat.
Step 5
Step up onto a workout bench. Stand in front of the bench with dumbbells held at your sides. Place your right foot on the bench, then your left foot. Step down leading with your right. Step back up leading with your left, then step back down leading with your left. Continue going in this alternating pattern.
Step 6
Execute a set of lunges. Stand with your feet together and hold dumbbells in your hands. Step forward with your right foot and lower your body down into a lunge position. Your right knee should be bent 90 degrees and your left knee should be 1 inch above the ground behind you. Stand back up, step forward with your left foot and lunge again. Keep lunging across the floor, alternating with each foot.
Step 7
Hold a barbell in front of your body to do stiff leg deadlifts. Stand with your feet shoulder-width apart and rest the bar against your thighs. Bend forward and let the bar go down toward the ground. Feel a strong contraction on your butt and hamstrings then come back to upright.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your leg exercises. Do them three days in between your cardio sessions.
Things You'll Need
- Bench
- Dumbbells
- Barbell
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