EFFECTIVE WAYS TO TO DECREASE CELLULITE IN AS LITTLE AS 4 WEEKS
This would have to be one of the most common questions that trainers around the world get asked.
Fact, not just overweight individuals suffer from cellulite. Thin people also can suffer from cellulite It is not just the issue of total body fat you carry. Of course your body fat level does play a role in the amount of cellulite you have but it is only one factor involved
Before you learn of how you can get rid of cellulite its a good idea to learn what it is and how it is formed in your body.
Cellulite is an issue that tends to affect women more than it does men. It has to do with the way the body fat and cells are formed in the body. In the cells of women, you’ll find fibres that run vertically up and down which are called septa. This fibre formation is what allows fat cells that have been built up to essentially push through, creating the dimpled like appearance you know all too well as cellulite. Since men have a different collagen fibre structure, they don’t get this problem nearly as often.
Now, some women do get this issue more than others. And, it’s not always the overweight women experiencing it more. Some women do have fibres that are more like that of a man’s, thus it prevents them from seeing very noticeable cellulite on their body. These women can potentially have more body fat than other women who have more noticeable cellulite. It will be because of their structure, which makes it not nearly as visible.
To combat cellulite, you need to take an approach with the steps ahead in this article.
Let’s explain some useful ways to decrease the appearance of cellulite on your body.
Tip #1: Manage Your Insulin Levels
One very important tip to reduce your cellulite is to learn how to manage your insulin levels.
A diet high in simple carbohydrates is always going to be prone to cellulite formation.
In order to really get these fat stores moving and releasing their energy, you need to dramatically reduce the level of insulin in your system. Keep in mind though that I say reduce the level of insulin with limited carbs and NOT totally eliminate carbs.
Insulin is a hormone released by the pancreas to deal with excess glucose in the blood stream and when it does release in your system, it shut the doors on fat release from these fat cells.
So by managing insulin correctly to put your body in the environment where it has to release body fat as energy, you ensure that your body can effectively ‘tap’ into these stubborn fat stores for energy. This will help you reduce cellulite.
You manage your insulin levels by focusing on a diet that’s low in carbohydrates and focus on eating, lean proteins and healthy fats. Your main focus should be taking in carbohydrates primarily from high fibrous vegetable and fruit (not excess fruit)
Try to focus your carbohydrate intake around your workouts. You are more likely to use them for energy and stabilise your blood sugar levels helping your body create better insulin sensitivity
Tip #2: Strengthen Those Muscles
Strengthening the muscle tissue and connective tissue will help you reduce the appearance of cellulite. The best way to do this is through resistance exercise.
Also by doing resistance training and building muscle, you’ll also be enhancing your resting metabolic rate, helping you burn more calories at rest which then makes it easier to metabolise body fat and prevent fat gain in the long run.
Strength training is going to be your defence against cellulite issues in the future.
Tip: Maximize results from performing strength training exercises are known as compound exercises which are multi joint exercises and use multiple muscles.
This includes doing squats, deadlifts, lunges, split squats, hip thrusts, leg press. When doing these, really focus on the mind to muscle connection so that you can feel the targeted muscles activate whilst under tension.
This may at times mean using a lighter weight until you are effectively activating those muscles being used.
Tip #3: Increasing Blood Flow
Where more body fat is stored there is usually little blood flow to the surrounding areas
This contributes to the fact that your body doesn’t readily release the energy from those fat cells for use.
Solution: Focus on strength exercises your body (no it wont bulk you up).
The more you can get that body moving and progressing with heavier load, the better you’ll achieve optimal blood flow to the surrounding area.
Think uphill sprints, sprints on the bike, strength exercises such as squats, lunges, deadlifts, pull ups.
Performing these exercises will help your body use plenty of energy and increasing the fat burning hours following the activity (considering your nutrition is on track)
One thing to add is, you can also use remedial massage to increase blood flow to these stubborn areas to create additional blood flow.
Keep in mind that it is used as a remedy for increasing blood flow and freeing up those tight muscles.
Lying down on a massage table burns minimal calories, so while this may help you increase blood flow, it doesn’t actually burn that unwanted body fat off, hence the reason a combination of massage and exercise is recommended.
Tip #4: Foam Rolling
Once your workout sessions are finished its a good idea to utilize foam rolling to help finish off your workout and to use the roller where you want more blood flowing around those problem areas. Foam rolling can also help with shifting fluid around in the affected areas, helping to reduce the appearance of cellulite and help remove excess built-up toxins.
Foam rolling can be used effectively to reduce tension in the muscle tissues, and help speed recovery.
So when used in conjunction with a structured strength training program it could help you improve your muscle building efforts and reduce the appearance of cellulite permanently.
It’s a common topic with woman who have been impacted by cellulite and there is no question it’s a frustrating issue for a lot of women wanting to reduce the appearance of cellulite.
The good news is that with the right approach to burning the body fat the hard work efforts put in, you can minimize the appearance of cellulite.
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