Get Rid of Your Cellulite and Quickly Get Sleek Sexy Legs

Dimples are actually rather cute, that is when they are in the right place. However your legs and butt are not the right place for you have dimples. When you start getting dimples in these areas it is known as cellulite and unfortunately 90% of women suffer from cellulite or cottage cheese thighs as it is also referred.
Cellulite is caused when fat and toxins are pushed through cell walls into the middle layer of your skin and as a result of this it shows through onto the surface of your skin. This is not something that that makes any woman happy, sleek sexy legs are what we would rather have. So how can you get rid of cellulite?
Steady, long walks – Walks like this help to get your body into motion. It helps not only to get rid of cellulite in the thighs and butt, it works the entire body from the head down including your chest, shoulders, arms, back and stomach.
Jogging – Jogging will definitely help get rid of cellulite in your thighs and butt. The added benefits are it works your entire body and it helps to increase stamina.
Swimming – Swimming is an exercise that is low impact it is one of the best all time exercises that will tone the bodies muscles. When you tone up the muscles then cellulite is removed.
Calisthenics – constant repetitive motion over time on a regular basis offers greatest combination of exercises that can get rid of cellulite. It is able to really target areas that are affected by cellulite.
Other more specific exercises that can help to tone your hips, butt and thighs, which are the most common areas affected by cellulite. You should do at least a 5-minute warm up such as marching in place or do these exercises after a cardiovascular workout.
Squat kickback – with arms bent at your side, feet together, toes forward, bend into a squat like you are going to sit on a chair. Hold for a count of 3 and as you straighten up, press left leg back and squeeze glutes, hold for a count of 1 then lower and repeat with right leg.
Curtsy and kick – hands on hips, feet together, place left foot behind right knee and bend until right this is just about parallel to the floor and hold for count of 3. As you straighten up kick left leg out to the side, switch legs and repeat.
Plie Sweep -hand on hips, feet apart and toes pointing out to the sides, keep your back straight and abs tight, tuck your tail and bend your knees until your thighs are just about parallel to the floor. Hold for a count of 3 and as you straighten up, kick you right leg over your body as if you are kicking a soccer ball. Switch legs and repeat.
Glute Squeeze – lay on the floor and bend knees and place feet hip width apart. With tight stomach push through your heel to lift hips into a bridge while squeezing glutes, lower hips half way and hold for 2 seconds, push back up and repeat.
Bun Burner – get onto your hands and knees and keep your abs tight. Extend your left leg out behind toes pointed. Now pull your knee into your chest then extend back out, do 12 times. Now extend leg, toes pointing and pulse up and down 12 times, finally bend knee so sold of foot is facing ceiling and pulse leg 12 more times. Switch legs and repeat.
Pass Through Lunges – stand with hands on hips and fee together. Step forward with left leg 2 to 3 feet. Bend your knees until your left thigh is parallel to the floor, hold for a count of 1. Then in one movement press up from the left food and place it behind you and lower your body into another lunge without moving your right foot. Repeat and then switch legs.
Most of us don’t want to hear about how we need to eat right. However, the truth is you have to eat a good diet with a lot of fruits and leafy green vegetables and leave off the junk foods, processed foods, diet sodas, animal fats and saturated fats such as butter. This and an exercise program will make light work of cellulite and give you the sleek sexy legs you dream of.

If you force yourself to spend hours on the treadmill in the hope of banishing orange peel skin, then you might have been going through hell for nothing.

Because it turns out that cardio might not be the cottage-cheese-thighs cure that many of us have always thought.

4 Nearly 90 per cent of us have some cellulite, regardless of sizeCredit: Getty – Contributor

Cellulite can affect women of all fitness levels and body shapes – from ultra-marathon runners to couch potatoes.

And unsurprisingly it’s the biggest body hang-up for many of us – with nearly 90 per cent of women experiencing it at some point in their life, according to research by Cellfina.

So just what is cellulite and why won’t cardio shift it?

That orange peel look isn’t excess fat – so that’s one reason why burning fat won’t do much to banish it.

4 Cellulite isn’t a size issue – almost all women get it, regardless of their weight…even Rita OraCredit: Rex Features 4 Unfortunately running won’t help you beat that orange peel lookCredit: Getty – Contributor

The dimpled, lumpy skin you feel on your thighs and bum are actually the result of fat cells pushing up against the skin over fibrous connective tissue bands.

In other words, it’s nothing to do with weight.

Some believe that some of us are simply genetically predisposed to developing dimply skin, while others say that it can be made worse with poor diet.

It seems as though there’s no one agreed route cause of cellulite but various theories include age, hormones and genes.

Grades of cellulite severity

Cellulite comes in three grades of severity, according to a scale put together in the Journal of the European Academy of Dermatology and Venereology.

Grade 1 (mild): There’s an “orange-peel” appearance, with up to four little skin dent, and the skin has a slightly saggy appearance.
Grade 2 (moderate): There are between five and nine medium-depth dents, a “cottage cheese” appearance, and the skin has a draped appearance.
Grade 3 (severe): The skin has a “mattress” appearance, with 10 or more deep depressions and is ‘severely’ draped, in appearance.

Dr Robyn Gmyrek, founder of Columbia University’s Cosmetic Skin and Laser Center, told Good Housekeeping that while you may have the genetic predisposition, “the expression of the genes can be modified by your lifestyle choices”.

While various procedures and products might help to lessen the appearance of dimples, if it’s in your genes, your body is just going to make more dimples.

But things like stress and inflammation are often blamed for making things worse.

Kourtney Kardashian flashes her bum while getting a cellulite massage in KUWTK

So, how can you try to banish your cellulite?

1. Stress less

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Sounds easy but it’s much harder to actually do if you’ve got a job/family/life.

Try to set aside some time to be on your own every day, to just calm down.

Apps like Headspace are really good at helping to slow down your mind – and they’re cheap.

Set yourself realistic bedtimes that you can stick to, and keep any distractions out of the bedroom (hello laptops, dogs, children, phones, etc).

2. Fix your diet

4 Try cutting the booze and added sugarCredit: Getty – Contributor

It might not fix the problem altogether, but trying to eat a diet low on sugar, alcohol and processed foods, and one that’s full of green, leafy veg, might help with inflammation.

While diet might not cause lumpy skin, many people believe that a bad diet can exacerbate it, so it’s worth cleaning up your act to see if it makes any difference.

Reducing fat intake would mean that there’s less fat to push through the tissues so a healthy, balanced diet that isn’t rich in saturated fats might also help.

3. Try weight training or body weight exercises

Simple lower body exercises to target thigh and bum cellulite:

Do each exercise for ten reps, moving onto the next one straight away. Go through the circuit three times, taking a 30-second rest at the end of each round

Squats: Stand with your feet shoulder width apart, and bend your knees with your bum out, as if you’re about to sit down on a chair. Make sure that your knees don’t come over your toes and that all your weight is in your heels. Go down for a count of three and then come up and repeat.

Lunges: Stand in a split stance with your dominant foot out front and your non-dom foot behind. Bend both knees to 90’. Hold the position for five seconds and then return to your starting position. Keep going for ten reps on the same side before you swap feet.

Romanian split squat: Like a lunge but this time, rest one foot on a chair or bench so it’s elevated and bend the knee on your other leg until you come down to a 90’ angle.

Step-ups: Find a step/bench/chair and step up onto it and down again. Again, step with the same foot ten times before swapping feet.

Glute bridge: Lie on your back with your knees bent and feet on the floor near your bum – arms and hands flat on the floor. Lift your hips and bum off the ground and hold for five seconds before slowly coming back down.

While exercise might not banish the issue completely, weight training is going to help sculpt and tone muscle – decreasing the appearance of dimply skin in the process.

In order to smooth things out, you want to concentrate on improving circulation, firming up muscle and keeping body fat low.

You can be slim but still have a high body fat percentage – the more lean muscle you build, the lower the fat percentage becomes.

4. Treat yourself to a massage

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After all that work, make sure you treat yourself to massages and treatments to kickstart your circulation.

Don’t have time? Urban Massage allows you to book therapists to come to your house – so you can fit one in without having to disrupt your day.

After a gym session, carve out a few minutes to spend time in the sauna before jumping into a cool shower – something known to help with healthy blood flow.

5. Learn to embrace the peel

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It’s a hard one, but with so few studies agreeing on what genuinely works, you’re probably best off trying to make peace with the peel.

As we say, women of all ages, shapes and sizes get it, so you’re not alone.

Eating well and exercising regularly are always going to make you feel more confident (even if they feel like a total faff), so start with a few healthy lifestyle changes and then go from there.

And the stronger you get, the less bothered you’ll (hopefully) become with something that even Kate Moss has to live with.

Earlier this summer, we tested a number of cellulite-busting treatments, and also revealed the £89 gadget that the Kardashians claim to use to banish cellulite

Cellulite Slayer shows how to get the perfect pins on This Morning

5 Cellulite-Blasting Exercises

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Author: E.C. LaMeaux

Cellulite is actually fat deposits just beneath the skin. It appears as lumps or dimples, usually near the buttocks and upper thighs, and is most common in women. Building muscle can make cellulite harder to notice, and it helps you burn more calories. Although those cellulite deposits might never go away completely, burning body fat will make them shrink. Here are our top five exercises to blast stubborn cellulite.

1. Cardiovascular exercise

As long as you’re expending more calories than you’re taking in, you’ll begin burning into your fat deposits. Since cardio burns calories, it can reduce your overall body fat, which makes cellulite harder to notice. Anything you would normally do for exercise, such as walking, running, hiking or cycling, can help in the overall battle to burn calories and blast cellulite.

2. Stair climbing

Stair climbing burns at least 10 calories a minute, according to the National Wellness Institute, an organization dedicated to promoting healthy lifestyles throughout the world. And stair climbing has the added benefit of really working all the muscle areas that tend to get hit with the greatest amounts of cellulite.

3. Leg lifts

Janet Wallace, Ph.D., associate professor of kinesiology at Indiana University-Bloomington, says that leg lifts are the best thing to do for toning the outer thighs.

  • Lie on the floor on your side, place your elbow on the ground and prop your head up with that same hand. Place the other hand on the floor beside your waist.
  • With legs straight and toes pointed, lift your leg up as far as it will go, then slowly lower it back down.
  • Do 10-15 reps, and then turn over and work the other leg.

4. Back kicks

MSNBC Health recommends this fat-busting move to target all those areas most susceptible to cellulite. While on your hands and knees, lift a leg up behind you until it’s pointed upward at a 45-degree angle. Slowly bring the leg back down and repeat the movement with the other leg. Start with 15 reps and work up from there.

5. Squats

  • Stand comfortably, with your feet about a foot apart.
  • Slowly bend your knees and lower your body until your thighs are parallel to the floor.
  • Gradually stand back up, squeezing your glutes and the backs of your thighs as you rise.

If performed consistently, this exercise will build muscle in your thighs and butt, which will help burn fat, according to Mayo Clinic. And less fat equals less noticeable cellulite. As with the other exercises, start with around 15 repetitions and work your way up to more.

Step One: TONE

Regular exercise – walking or any form of cardio work – will help with circulation and toning your legs.

Start off with a brisk walk on the treadmill if you’re at the gym. Move on to jogging and crosstraining to help reduce fat. Include reps of squats and lunges with light weights at the end of your workouts every other day, to tone your glutes.

If you can’t get to the gym, doing heel lifts on the stairs is a great alternative. Face the stairs and stand on the edge of a step with your heels hanging over the edge. Lower yourself up and down, alternating turning your feet outward and inward for maximum stretch.

Step Two: DIET

Eating a wide variety of brightly coloured fruit and vegetables should help to improve skin circulation, reducing the appearance of cellulite.

Coloured fruit and vegetables contain the most antioxidants, helping your body shed toxins.

Eating unhealthy, fatty foods can lead to reduced skin elasticity and sluggish circulation.

Drink away your cellulite with an antioxidant-rich detox drink. Add raspberries, strawberries and blueberries to your diet.

Mangoes and bananas also encourage blood flow, which will again help to reduce the appearance of cellulite.

Try to include lots of vitamin C, which boosts levels of collagen in the skin; eating oily fish and white lean meat will also help.

Salt is an aggravating factor for cellulite, so avoid high-salt foods such as crisps and halloumi cheese.

Step Three: UNDERWEAR

Wearing looser fitting undergarments can help prevent cellulite which can be aggravated by over-tight elastic restricting the circulation.

Tight underwear can hinder the body’s ability to move fat where it needs to go.

Step Four: SKINCARE

Combine regular body brushing with regular moisturising: body brushing can help to remove dead skin and give the skin a healthier, more youthful appearance.

Investing in a good, plumping moisturiser can also help breathe life back into weakened skin cells and will make cellulite feel less ‘lumpy and bumpy’.

Step Five: TREATMENT

Genetics play a big part in cellulite, so despite all efforts some people will unfortunately always suffer the dreaded orange peel look to siome extent.

If you are eating healthily, taking care of your legs and exercising regularly but still can’t get rid of it, you might want to consider a more drastic option.

Velashape, available at The Private Clinic in London’s Harley Street, for example, combines radio frequency, infra-red, vacuum and mechanical massage to tackle the appearance of cellulite.

The treatment boosts circulation, targets the dimpled skin to firm problem areas, makes the skin feel smoother and reduces the circumference of the area treated.

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Last updated 14.10.2012

Expert Articles

Q: What exercise can I do to reduce cellulite in my thighs and firm up? I’m over 50 and all I’m doing now is power walking. – Sandy

What Causes Cellulite?

Unfortunately, you can’t get rid of cellulite by simply shedding fat. It’s not the existence of subcutaneous fat but the way it’s distributed that causes this dimpling of the skin. According to Wikipedia, 80-90% of females have cellulite. (Guys get it, too, just not as often, and they don’t seem to care all that much).

Many dermatologists insist there’s nothing you can do about cellulite: it’s in the genes, they say. Still others claim that metabolism, hormones, and stress play a part.

In the end, little has been concluded scientifically about cellulite’s causes or cures. Nonetheless, there’s plenty of advice out there for banishing it, from creams, to body wraps, to massaging the skin with a boar-bristled brush.

If you’re lucky enough to see results from these “quick fixes,” it’s surely fleeting. Which is why I’m glad you asked about exercise.

Exercise: A Cure for Cellulite?

While experts aren’t explicitly saying that exercise gets rid of cellulite, Mayo Clinic asserts that an inactive lifestyle can cause it. They also say excess fat will make cellulite more noticeable. What I draw from that?

  1. Even if you can’t control how your body distributes fat under the skin, shedding excess fat helps.
  2. Firmer legs and buns can make cellulite look less apparent.

Let’s Get Moving!

High-intensity cardio like power-walking is a great start for keeping legs trim, but to add firmness, you’ll want to start doing resistance exercises, too.

Squats, lunges, pliés, and stair-climbing will firm up your inner thighs, outer thighs, and glutes. These movements build muscle, which means double fat burn! For extra inner thigh toning, you can also do side leg lifts (inwards and outwards) with a resistance band or body bar.

If you’d like to start with a guided workout, one of my favorites is The Firm® Hips, Thighs and Abs DVD. It’s a quick 30-minute routine with a “Firm Box” (I just use an aerobic step) that delivers great leg and glute tone. It also has the best ab workout I’ve ever done. For those who get the tummy and “love handle” cellulite, a thorough core workout can be a godsend!

In addition to exercise, here’s what many people do to help improve tone and firmness:

  • Foam rolling: If massage helps to smooth out cellulite dimples, then foam rolling surely will too. Plus, it feels much better than a bristle brush massage! Read more about foam rolling and watch a demonstration here.
  • Protein: It facilitates muscle tone and development, so have a shake, bar, or other protein source after every strength training workout. Get tips for maximizing protein benefits here.
  • Supplements: Natural substances like green tea and resveratrol help the body metabolize fat more efficiently and can be taken in supplement form. I’ve used both with very noticeable results.
  • Water: Staying hydrated will preserve the skin’s elasticity, making it less likely to dimple and dent around fatty spots. So drink up!

(Many of the products I’ve mentioned, like the foam roller, exercise bands, and metabolism-boosting supplements, can be found at IdealShape.)

While exercise can help reduce the appearance of cellulite (not to mention improve your health, strength, and figure), remember this: The women who are considered to have the most beautiful bodies in the world have cellulite. This was revealed in an article about the dozens of layers of makeup applied to Victoria’s Secret models’ buns for a runway show. If 90% of us ladies—including the world’s top models—have cellulite and stretch marks, they can’t be that bad, right?

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American women spend millions on creams, lotions, and other topical treatments in the hopes of getting rid of cellulite from their thighs and butts. We’re going to make a wild guess that very few of those products worked as well as you’d hoped. That’s because, despite its infamy, cellulite is just plain old fat (albeit dressed up in slightly more offensive attire), and a key to minimizing it is to drop pounds, according to research.

But how you lose weight matters: Crash dieting can actually make cellulite worse by reducing skin’s elasticity, making more of those little puckers noticeable. Gradual weight loss (to better preserve skin’s suppleness and reduce fat) accompanied by targeted muscle development, which firms and smooths underlying tissue, is the most effective cellulite solution, says Glynis Ablon, MD, an assistant clinical professor of dermatology at UCLA.

When Wayne Westcott, PhD, coauthor of No More Cellulite, tested such a strategy on 115 women, all of them reported a reduction in cellulite appearance at the end of 8 weeks, and ultrasound measurements confirmed a higher proportion of muscle to fat in their thigh areas.

Now, it’s your turn. This comprehensive exercise plan—based on Westcott’s findings—will burn fat, build muscle, and shed pounds safely. We know it’s not as easy as applying a cream. But it’s more effective. See for yourself.

The Workout
A science-based, fat-blasting plan for a firmer butt and slim thighs: This two-pronged exercise program helps minimize the lumpy, bumpy appearance of cellulite. Aerobic exercise like walking and running burns fat, while toning exercises and lower-body moves such as squats and lunges build muscle.

To maximize fat loss, you’ll do 200 minutes of cardio exercise a week—the amount found to produce the greatest weight loss—including high-intensity exercise to rev your calorie burn for up to 19 hours after a workout. You should see the slimming, smoothing results in 4 weeks!

The Expert
Chris Freytag, contributing fitness editor and creator of Prevention’s Fight Cellulite Fast! DVD, designed these workouts and models the moves.

Are you ready to get started?

Your Plan At A Glance
Part 1: Burn Off Cellulite (5 days a week)
Blast fat with two types of cardio routines: Intense Workouts (an interval program that builds from fitness walks to calorie-blasting runs) and Moderate Workouts (any aerobic activity you enjoy).

Part 2: Tone, Smooth, and Firm (3 days a week)
Tone your muscles by doing six strengthening moves. (Take a day off between these workouts.)

Weeks 1 & 2: Do 1 set of 12 repetitions of each exercise.

Weeks 3 & 4: Repeat the circuit twice so you’re doing 2 sets of each exercise.

Weeks 5–8: Repeat the circuit 3 times, so you’re doing 3 sets of each exercise. On the third set, instead of holding each move, pulse for 3 counts by lifting and lowering a few inches before returning to the start position.

Part 1: Burn Off Cellulite

Intense Workouts: 3 days a week Moderate Workouts: 2 days a week
WEEK Brisk Walk Interval Run Interval* Number of intervals Total Workout (5 min warm-up, 5 min cool-down included) You choose: walking, swimming, or cycling
1 2 minutes 1 minute 10 40 minutes 40 minutes
2 1 minute 1 minute 15 40 minutes 40 minutes
3 1 minute 2 minutes 10 40 minutes 40 minutes
4 1 minute 4 minutes 7 45 minutes 40 minutes
5 1 minute 6 minutes 5 45 minutes 40 minutes
6 1 minute 7 minutes 4 42 minutes 40 minutes
7 1 minute 8 minutes 4 46 minutes 40 minutes
8 1 minute 9 minutes 3 40 minutes 40 minutes

*If you have joint problems, you can substitute fast walking for running. (These 13 tips to keep working out when you have joint pain can help.)

Part 2: Tone, Smooth, and Firm
These 6 moves tone your hips, butt, and thighs—the most common sites for cellulite. For each move we offer an easier option, in case the main move is too difficult. If it’s too easy, increase the intensity of the standing exercises by holding dumbbells. To avoid injury, warm up with 5 minutes of marching in place or do these moves directly after your cardio workout when muscles are already warmed.

1. Squat Kickback

Peter Lamastro
Stand with feet together, toes pointing forward, and arms bent at sides. Bend knees and hips into a squat, as if you were sitting in a chair (A), and hold for 3 counts. As you rise, press right leg back and squeeze glutes (B). Hold for 1 count, then lower. Switch legs after each set.
Make it easier: Don’t squat as deeply, and keep toes on floor when pressing back.

MORE: What To Do If Squats Make Your Knees Hurt

2. Curtsy and Kick

Peter Lamastro
Stand with feet together, hands on hips. Step right foot behind left leg and bend knees until left thigh is almost parallel to floor (A). Keep left knee over ankle. Hold for 3 counts. As you stand back up, kick right leg out to side before doing another curtsy (B). Switch legs after each set.
Make it easier: Skip the kick and bring feet together between each curtsy.

3. Plié Sweep

Peter Lamastro
Stand with feet wide apart, toes pointing out, hands on hips. Keeping back straight and abs tight, tuck tailbone and bend knees, lowering until thighs are almost parallel to floor (A). Hold for 3 counts. As you stand up, sweep left leg across body, as if you’re kicking a soccer ball (B). Switch legs after each set.
Make it easier: Eliminate the leg sweep.

4. Glute Squeeze

Peter Lamastro
Lie on floor with knees bent, feet beneath knees and hip-width apart. Keeping hips level and abs tight, press into heels and squeeze glutes, lifting hips to form a bridge. Lower hips halfway to floor for 2 counts, then press back up. (Instead of pulses on your third set, do a Hip Rock: In bridge position, squeeze left buttocks and lift left hip. Repeat on right side. That’s 1 rep.)
Make it easier: Lower hips to floor between reps.

5. Bun Burner

Peter Lamastro
Get on all fours, with hands beneath shoulders, knees beneath hips, and abs tight. Extend right leg behind you so it’s in line with back, toes pointed and hips square to floor. Pull knee into chest (A), contracting abs, and extend leg back out 12 times. Next, extend right leg (B) and pulse, lifting and lowering a few inches, 12 times. Then bend right leg so sole of foot faces ceiling (C) and pulse 12 times. That’s 1 set. Repeat with left leg. (No need to add additional pulses when you progress to 3 sets.)
Make it easier: Place forearms on floor.

MORE: 6 Strength-Training Mistakes You’re Making

6. Pass Through Lunges

Peter Lamastro
Stand with feet together, hands on hips. Step right foot forward 2 to 3 feet and bend knees, lowering until right thigh is parallel to floor. Keep right knee over ankle. Hold for 1 count. In one swift movement, press off right foot and bring it behind you. (Left foot doesn’t move.) Lower into another lunge so left thigh is parallel to floor, holding for 1 count. Continue passing right foot through into a front then a back lunge without bringing feet together. Switch legs after each set.
Make it easier: Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.

The Eating Plan

Antonis Achilleos
Lose a pound a week. Maybe two. That’s the best pace to shed body fat; gradual weight loss may help smooth out lumps and bumps. Stay in the slow lane—and keep fueling your cellulite-smoothing workouts—by following these five fat-blasting strategies.

1. Cue your portions: These are what healthy serving sizes look like—or you can use your hand: Your palm is about the size of a 3-ounce serving of meat, and your fist is good for a half cup, perfect for pasta. Your thumb is about an ounce (cheese is 1½ thumbs), and the tip measures 1 teaspoon, which counts for one serving of oil.

2. Graze, don’t gorge: Plan on three small meals and two or three snacks a day, spaced no more than 4 hours apart. Women who follow this mini-meal plan are leaner and have less body fat than women who eat the same number of calories packed into two or three big meals, found researchers at the University of Michigan. Eating small portions often also helps keep your metabolism revved and stomach full so you don’t overeat.

3. Cut 100 calories per meal: It’s a lot easier than you may think, and it adds up fast: With 300 to 500 calories cut plus 400 more burned with our exercise plan, you’ll lose slow and steady. Skip the croutons in your salad and use 1 less tablespoon of butter on bread; both are good for saving 100.

4. Choose extrafilling foods: That means those that are high in fiber and water, such as broth-based soups and raw veggies, which are particularly talented at quelling appetite, so you’ll want to stop eating sooner. A study of 150 overweight people found that those who ate soup every day for a year lost 50% more weight than people who didn’t. And munching on a salad with fat-free dressing before your meal may cut your calorie intake by 12%, according to another study.

Get A Week’s Worth Of Celluite-Fighting Meals Here!

5. Pass on processed junk: Cookies, crackers, chips—they’re all packed with a lot of calories and not nearly enough nutrients per ounce as healthier options. A recent CDC survey of more than 7,000 adults confirmed that women who ate a calorie-dense diet had a higher BMI and weighed more.=

Allison Winn Scotch Allison Winn Scotch is a freelance writer based in New York.

Ask the Celebrity Trainer: How Do I Get Rid of Cellulite?

Products and potions aside, the most effective (non-surgical) ways to reduce the appearance of cellulite are exercise, seven to eight hours of quality sleep, and proper nutritional habits, which also includes staying well-hydrated. And, I’d have to say that nutrition and sleep are by far the most powerful pair, as they comprise the vast majority of our day-to-day lives.

As for the exercise component, some workout strategies are definitely more effective than others for helping you burn of those fatty deposits. It’s important to note that genetics play a large role in the amount of cellulite on your body, but if you implement the three key factors above, you can dramatically reduce its appearance.

Many women think that low-intensity cardio and lifting light weights for a high number of repetitions (and/or aerobic-type classes) are the answer to ridding their body of unwanted fat. But despite what you may hear from your favorite fitness personality or read in the latest fashion magazine, this is not true! The reality is that you’ll never see the results you want in the time that you would expect by employing those methods.

RELATED: You never see cellulite on a Victoria’s Secret model. Watch and follow along with the VS Butt Workout to learn the routine to keep your rear tight and sexy.

The good news? It’s my job is to supply my clients (and you) with real, no B.S., scientific information so that you can spend less time in the gym and still get the results you’re after. The real key is to combine strength-training moves with regular high-intensity interval-training sessions. Strength training not only improves the tone of muscle tissue, but it also helps maintain and/or slowly increase the amount of lean muscle tissue in your body over time, meaning your legs and butt will eventually look smoother. Finally, by incorporating high-intensity interval training, you’ll burn more calories in a shorter amount of time while also keeping your metabolism elevated for hours after you leave the gym. Try one of the fat-burning cardio workouts below.

Cardio Workout 1: Treadmill Intervals

Cardio Workout 2: At-Home Tabata Drills

Personal trainer and strength coach Joe Dowdell is one of the most highly sought‐after fitness experts in the world. His motivating teaching style and unique expertise have helped transform a clientele that includes stars of television and film, musicians, pro athletes, CEO’s, and top fashion models from around the world. To learn more, check out JoeDowdell.com.

  • By Joe Dowdell @joedowdellnyc

By Jessica Cassity

The Rumor: You can exercise away cellulite

A lot of workouts are marketed as fat-blasting and cellulite-shrinking. Instructors claim that if you only knew the right moves, your trouble zones would disappear and your body would be dimple-free. But can certain exercises really get rid of cellulite?

The Verdict: Exercise can reduce fat, but there’s no way to spot-treat cellulite

“Getting rid of cellulite requires proper exercise, nutrition, proper circulation and the control of fat-storage hormones more prevalent in the lower body,” says personal trainer Ariane Hundt, founder of Brooklyn Bridge Boot Camp.

To some extent, genetics determine how much cellulite a person has. So does gender: Women are more prone to having cellulite because, unlike most men, they tend to store fat in their thighs, hips and buttocks.

Unfortunately, these factors mean that some people are destined to have cellulite no matter how hard they work out. But there are ways to reduce its appearance. According to Hundt, the keys to a good anti-cellulite training program are: losing body fat, firming the muscle underneath the skin, following a low-carb diet, and boosting circulation and blood flow.

Here are her tips for doing all of that:

Circulation

Enhance your circulation by getting massages and doing regular exercise that involves strength training and cardio. Taking showers that switch from hot to cold can also boost circulation.

Diet

Eating a low-fat diet consisting of lean proteins and veggies is one way to lose body fat. Avoid sugar, starches, alcohol, processed foods and sugary fruit. Lowering your carb intake will also help: Foods with a low glycemic index have been shown to aid in weight loss, according to the Harvard School of Public Health.

Cardio

Interval training — which involves varying the intensity of your activity — is a great way to burn body fat.

Strength Training

Firming the muscle underneath the cellulite will help smooth the skin’s appearance. Focus on strength-training moves that build up the hamstrings, quads, buttocks and hips. Aim for training the lower body at least two times a week, increasing the weight over time to challenge your muscles. Among the most effective lower-body exercises are:

  • Step-Ups: Step up on a bench or fitness step, then step down with the same leg. Aim for 20 reps on each leg.
  • Lunges: Walking or stationary lunges effectively target all lower-body muscles. Take one large step forward and lower your body so both of your knees form 90-degree angles, keeping your front knee over the ankle. Return to starting position. Aim for 30 to 50 reps on each leg.
  • Squats: Aim for 50 reps, keeping your weight in the heels and your back straight as you extend your hips down and back (like you’re sitting in a chair). Try to lower until your thighs are at least paralell to the floor. Don’t let your knees extend past your toes.

Cellulite Solutions For Women

Are you one of those women who has to hide an area of dimpled, cottage cheesy flesh? If you said yes, then you’re pretty normal. About 90 percent of all women have some amount of cellulite on their thighs or buttocks. Several factors contribute to the degree of your plight including heredity, lack of the appropriate type of exercise and a diet high in fat. However, no single factor can be blamed 100 percent. Unfortunately, it’s simply a fact of female life. It seems that nature encourages our bodies to deposit fat into these areas to protect the unborn child.

The cottage cheesy appearance is caused when the fibrous tissue just below the skin forms pockets. These pockets fill up with fat deposits that bulge and produce the bumpy appearance that we refer to as cellulite. The more excess fat a woman has, the more severe the problem. Sad but true though, even women of ideal body weight can still have cellulite. Cellulite is alleged to be a special type of “fat gone wrong,” a combination of fat, water, and “toxic wastes” that the body has failed to eliminate.

What Can You Do?

So what’s the best defense? There are several different so called fixes out there including creams and even surgery. But by far, the most practical, safest and long lasting way to reduce cellulite is by combining a low-fat diet with an appropriate exercise program that tones the underlying muscle. Therefore, an aerobic only exercise program aimed at burning fat is not enough.

Strength training is an important element in reducing the unsightly appearance of cellulite since it increases muscle tone and decreases total body fat. But the way you strength train is even more important. A program that targets fat loss in the lower body, specifically hips, thighs, abdomen and buttocks is ideal for most women.

Freestyle Fitness, A women’s only program is a great way to train with these goals in mind. The very nature of a women’s only program geared at training the lower body fatigues the muscle groups helping to promote a reduction in actual size of the area, while decreasing the percentage of body fat. The routines that I recommend for women with these goals in mind involve a 15-25-repetition concept, which also keeps the heart rate up. I also encourage that when training for shape, not size, that the exercises are performed with no rest between sets, only for a drink of water. This type of training will create more fat-burning muscle while still giving you a longer, leaner and shapely, not bulky body and can also be considered as a two in one system. Resistance training and cardio in one.

First, let’s discuss some of the physical issues that plague many women regarding body shape and body composition. Most women have the same issues. They want to become more firm and leaner, they want delicate feminine cuts, and they want to defeat the battle with the hips, thighs and back of the upper arms. In many cases, women want to not only firm up these problem areas, but they want to reduce the size of these areas. Although nothing can replace the benefits of aerobic training for the heart, aerobic training does not tone muscle, and muscle tone is the only answer to the battle. Women need to incorporate lightweight training into their fitness routines in order to have the best body that they as an individual can possibly have.

Let’s explore some basic principals of how women should resistance train. First, as a general rule, women should perform exercises at a weight that allows them to complete 15 to 25 repetitions; with the last few repetitions feeling a bit challenging. Secondly, problem areas should be trained four to six times a week, following the 15 to 25 repetition rule. Lastly, exercises should be done in a fairly fast paced cycle. This means for example, in a given workout if there are five different lower body exercises being performed in that particular workout session, exercises 1-5 should be performed once (15 – 25 times each), then exercise 1-5 should be performed again and when endurance permits, even a third or fourth time.

In addition to the visible physical changes that will result from consistent resistance training, there are numerous health benefits that only resistance training can provide for women such as:

  • Slowing down the aging of the skeleton and increasing bone mass.
  • Improve the strength and function of tendons and ligaments.
  • Rev-up metabolism by building lean muscle. For every pound of lean muscle built, an additional 50 calories a day will be used.
  • Replaces the 1/2 pound of muscle that we lose each year as we age, beginning at around the age of 30.

There are many other benefits of resistance training, but those are several important ones. If properly done, your workout can not only give you that swimsuit model physique that you want, but it also can provide you with results that can reverse some of the inevitable results of aging. If done properly, resistance training will not make you bigger. It will in fact reduce and firm the areas that you battle with that won’t go away, no many how many aerobic classes you take.

Ok Ladies, if that’s still not enough? Here are some other remedies that are available for those unsightly cellulite areas:

Endermologie

In 1998, the FDA approved a high-powered, handheld massage tool that consists of a treatment head and two motorized rollers with a suction device that compresses the affected tissue between the two rollers. The manufacturer is permitted to promote it for “temporarily improving the appearance of cellulite.” The procedure — called Endermologie — usually takes 10 to 20 treatments to get the best results, and one or two maintenance treatments per month are required to maintain them. I myself used to be an Endermologie tech and discovered more a relaxing experience then any significant cellulite change.

Cellasene

An herbal product called Cellasene is being vigorously promoted as a cellulite remedy. The product was developed by an Italian chemist named Gianfranco Merizzi. Its ingredients are evening primrose oil, dried fucus vesiculosis extract, gelatin, fish oil, glycerol, Soya oil, grape seed, bioflavonoids, Soya lecithin, fatty acids, dried sweet clover extract, dried ginkgo biloba extract, and iron oxide. The product, to be taken twice daily (or three times per day for an “intensive” program) for two months and then once daily for maintenance costs $1.50 to $2.00 per capsule.

Here’s what one Internet marketer says :

  • Dried ginkgo biloba extract assists in blood circulation and stimulates the metabolism of fats.
  • Dried sweet clover extract can increase blood circulation and assist in removing fluid build-up.
  • Grape seed bioflavonoids are powerful antioxidants that protect cells and blood vessels from damage.
  • Dried fucus vesiculosus extract stimulates metabolism and can help reduce localized fats.
  • Evening primrose oil and fish oil are rich in polyunsaturated fatty acids, a source of energy that increases metabolic levels and helps in diminishing saturated fatty acids.
  • Soya lecithin helps to break down fats.

Body Wrapping

Many salons and spas exist where clients supposedly can trim inches off the waist, hips, thighs, and other areas of the body. These facilities use wraps or garments, with or without special lotions or creams applied to the skin. The garments may be applied to parts of the body or to the entire body. Clients are typically assured that fat will “melt away” and they can lose “up to 2 inches from those problem areas in just one hour.

The Bottom Line

The amount of fat in the body is determined by the individual’s eating and exercise habits, but the distribution of fat in the body is determined by heredity. In most cases reduction of a particular part can be accomplished only as part of an overall weight-reduction program.

Remember that you are never too old to begin. No matter if you are in your 20’s or your 80’s, if done properly and safely, resistance training can change your life by making you stronger, and firmer in a very feminine way. If you’re looking for a Freestyle Trainer visit http://www.sherrygideonsonline.com or e-mail [email protected] to locate one near you.

Sound too good to be true? Targeting your hips, thighs, and stomach these 8 exercises tone and strengthen the troublesome spots where cellulite likes to linger. The mix of exercises alleviates boredom, and 20 minutes can be tucked into a television show. Combine these moves with a healthy diet and cardio work and you’ll be breaking out the bikini in no time. The best part: it takes only 20 minutes, 3 days a week.

“With the right exercise plan, you can reduce cellulite and make your lower body look smoother and firmer,” says Prevention advisor Wayne L. Westcott, PhD, who recently developed the Cellulite Solution Exercise Plan. “When we put 16 women ages 26 to 66 on our program for 8 weeks, all of them reported less cellulite in their lower body. And 70% of them reported a lot less.”

It wasn’t just wishful thinking. On average, the women lost just over 3 lb of fat, added 2½ lb of muscle, and shed almost 1½ inches from their hips. What’s more, ultrasound tests confirmed it. Overall, the women shrank the lumpy fat layer on their thighs by 1.3 millimeters (mm) and increased smooth muscle tissue in the same area by 1.8 mm. It doesn’t sound like much, but it definitely made their legs look smoother and firmer.

The Truth About Cellulite
The best part of this program is that it puts to rest the mistaken notion that cellulite is some mysterious condition. Despite what you’ve heard about trapped toxins or poor circulation being to blame, cellulite is one thing—fat. It just looks different because of how it’s arranged. Everyone has strands of connective tissue that separate fat cells into compartments and connect fat tissue to skin. In women, these fibers form a honeycomb-like pattern, so any increase of fat in a given area tends to bulge. You don’t see cellulite in men because their fibers run in a horizontal, criss-cross pattern that prevents bulging or dimpling.

MORE: 7 Cellulite Facts That Explain A Lot

So why does cellulite seem to appear out of nowhere and get worse as we get older? There are two reasons. First, it’s because tissue changes. Those strands of connective tissue thicken with age, and our skin gets thinner, says Katie Rodan, MD, clinical assistant professor of dermatology at Stanford University. “The combined effect is more pronounced cellulite,” she explains.

Second, and more important, the average woman loses 5 lb of muscle and replaces it with about 15 lb of fat every decade of her adult life, says Westcott. “Because fat is exceptionally soft, it doesn’t keep our skin taut like muscle does. It also takes up more space, so it bulges out.” To get rid of cellulite, you have to reduce the underlying fat stores and replace lost muscle tissue. (Learn how you can build lean muscle and lose up to 30 pounds of fat with The Body Fat Breakthrough.)

QUICK TIP: Avoid crash dieting; it can make cellulite worse. When you lose weight quickly, you lose muscle tissue—the stuff that makes your legs and butt look toned and smooth.

THE CELLULITE SOLUTION EXERCISE PLAN
Follow this 3-step, 20-minute program 3 days a week, and watch those ripples disappear.

Step 1: Cardio Warm up with 2 minutes of moderate walking, cycling, or stairclimbing (you can use indoor stationary machines). Increase intensity for 8 minutes. Work vigorously enough to be breathing hard but still able to talk in short sentences. Lower the intensity, and cool down for 2 minutes.

Step 2: Strength Do one set of 10 to 15 repetitions of each of the following exercises, using a heavy enough weight to fatigue the muscles. (This is essential for optimum muscle building in these areas.) Your muscles are fatigued when you feel as though you can’t do even one more repetition. When you can easily complete 15 reps, increase the weight slightly. Work slowly, counting 2 seconds to lift and 4 seconds to lower.

Step 3: Flexibility After each strength training exercise, you need to stretch the muscle you just worked. Do each stretch once, holding for 20 seconds. Westcott has found that adopting this stretching strategy can boost strength training results by 20%.

MORE: Your 5-Minute Routine For Killer, Ageless Arm

THE CELLULITE SOLUTION EXERCISES

Dumbell Squat

Stand with your back to a chair and your feet about shoulder-width apart. Hold dumbbells down by your sides, palms facing in. Keeping your back straight, bend from the knees and hips as though you are sitting down. Don’t let your knees move forward over your toes. Stop just shy of touching the chair, then stand back up.

Hilmar

Follow with a lying hamstring stretch: Lying faceup, with legs extended, use a towel or rope to pull each leg in toward your chest. Don’t lock your knee. (Squats hurt your knees? Here’s what else you can do.)

Lunge

Standing with your feet together, hold dumbbells down at your sides with palms facing in. Take one big step forward with your right leg. Plant your right foot, then slowly lower your left knee toward the floor. Your right knee should be at a 90-degree angle, and your back straight. Press into your right foot, and push yourself back to the starting position. Repeat with your left leg.

Hilmar

Follow with a standing quadriceps stretch: Standing straight, gently pull your right foot toward your butt. Repeat with the left leg.

Advanced Step-Up

Using an aerobic step or regular step and holding dumbbells, start with both feet on the step. Keeping your left foot planted on the step, step off the back with your right foot. Before touching the floor, press up with your left leg to bring the right one up again. Repeat for one set, then switch legs.

Hilmar

Follow with a lying glute stretch: Lying faceup with legs extended, alternately pull each knee (grasping behind the thigh) toward your chest.

MORE: How To Turn Off Your Weight Gain Hormones

Scissors Press

Tie an exercise band loosely just above your knees. Lie on your back with your arms down at your sides, and extend both legs straight up directly above your hips; your feet should be spread wide enough that the band is taut. Slowly open your legs as far as you can. Pause when the tension becomes too great to pull any farther, then slowly close back to the starting position.

Hilmar

Follow with a lying figure-four stretch. Lying faceup, cross your right ankle over your left knee, and pull your left leg (from behind the thigh) toward your chest. Switch legs.

Inner Thigh Squeeze

Lie faceup with your arms at your sides. Bend your knees slightly, and raise your legs so they form a 90-degree angle with your body. (If this is too difficult, bend your knees more and lift your legs only as high as is comfortable.) Place an inflated exercise ball (the kind you use for abdominal crunches) between your knees; your feet should be flexed. Slowly squeeze your legs together against the resistance of the ball as hard as you can, making sure to keep your knees bent slightly. When the resistance becomes too great to press any farther, hold for 3 seconds. Then slowly open back to the starting position.

Hilmar

Follow with a butterfly stretch: Sitting with the soles of your feet together, place your hands on the top of your inner thighs, knees out to the sides, and lean forward from the hips.

selene yeager “The Fit Chick” Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, pro licensed mountain bike racer, and All-American Ironman triathlete.

Can running everyday get rid of cellulite?

While jogging helps burn calories it is not the most effective form of exercise at fighting cellulite. Yet I see so many women start running only to be frustrated with little results. And it only gets worse as you age.

Natural solution: Truth About Cellulite Video Presentation

You see after the age of 25 people lose on average 5lbs of muscle every 10 years. This has two terrible effects. First it slows down your metabolism. You see muscle burns fat even while at rest (roughly 50 calories a day for each pound of muscle). So as you lose muscle it becomes harder and harder to burn calories.

Secondly, that toned look you desire is simply having more muscle. Now were not talking about being bulky or manly. Its about having just enough muscle in all the right places to give you the subtle curves and perk you want.

The good news is you can build muscle and get toned at any age. You just have to do the right forms of exercise and eat right.

Unfortunately, excessive jogging can actually contribute to high levels of the hormone cortisol which encourages the body to store fat around the mid-section so for this reason alone, moderate forms of cardio such as jogging should be minimized or limited to part of your overall exercise program.

Long distance running doesnt tone your legs. You see jogging also doesnt work the muscles all that much, which is another way of saying it isnt going to give you that toned look you desire. It certainly wont tone the hamstrings (backs of your legs) and glutes (your butt) which is typically the areas worst affected by cellulite. Those muscles just arent that engaged while jogging.

But jogging does indeed burn calories. Done in addition to a HIIT and a sprinting program it can indeed speed up results but by itself if just wont smooth your legs.

So what you should do and how much of each depends upon how much time you have in a given week to exercise. If you are crunched for time (say 30 minutes a day), do sprinting and HIIT every other day 3 times a week.

If you have an hour a day you could add in a couple of strength training sessions focusing on squats and deadlifts plus accessory exercises for the legs, hips, and core.

While strength training (anything from barbells to body weight training) and HIIT are great, you need a well-thought out program to ensure you fully develop your legs and hips to get the body you desire.

Does running help reduce cellulite

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