Cellulite Exercises
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Cellulite Exercises
If you want to get rid of Cellulite
AND lose body fat, then you need to exercise. Dieting will assist to stop the build up of cellulite, but dieting by itself wont help you burn
cellulite and fat. I will show you a number of exercises that are effective at getting rid of cellulite. But first what is it and how does
it form? Cellulite is fat which forms a connective tissue. As fats, and fluids get trapped in the tissue and harden, dimples form. The main
causes of a cellulite build up is diets high in fat, a lack of exercise that does not allow the fat to be burned off, and genetics.
The most successful metod to get rid of cellulite is to exercise. Exercise not only burns fat (if you training in the right heart rate zone, which I will explain below), but exercise also tones your muscles. That has an important effect, as muscle build up increases metabolism, burning fat at a faster rate. If you want to keep fat of in the long run, you need to continue some form of exercise program and keep your muscles toned.
In the past there has been a lot of focus on low intesity training to lose weight and burn fat. That means you exercise so your heart rate is between 60% to 65% of your maximum heart rate. The theory is that as you begin exercising, your body sources glycogen and sugar to fuel your muscles. As the exercise intensity is increased the glycogen runs out and fat (combined with oxygen) is substituted as the fuel source. At a low to moderate intensity, the fat and oxygen fuel is a long lasting and efficient fuel.
New Research
Research by the University of New South Wales in Australia has now shown that training at a higher intensity (between 65% to 75% of
your maximum heart rate) not only burns fat when you are exercising, but also afterwards, when the body is recovering. Low intesity
exercise results in little if any calories being
used during the recovery phase. Exercising at a higher intensity also requires a higher
energy expenditure which means that overall, more calories and more fat is burned. The end result is greater weight loss. The exercise method
recommended to increase intensity without causing burn out is "interval training".
Burn Body Fat up to 6 Times Faster
For a complete explanation of interval training, and
how you can increase fat loss by up to six times for the same amount of time exercising,
check out the fat burning heart rate site.
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Now I will show you some exercises that target your glutes, butt and thighs to help tone these muscles. Buring fat is one thing, but as the fat is burned off, you need toned muscles underneath to look good! Ok, here we go:
Wide stance squat
Take a wide stance. Push your hips back as you lower your body. At the bottom of the squat, squeeze your glutes (butt),
and return to the starting position. Dont allow your knees to go out further than your toes to prevent injuring your knees.
Waiters bow
Take your left hand behind your back and pinch about an inch of skin. Take your right arm and place it across your chest.
Bend forward, push your hips back and squeeze your glutes.
Stationary lunge
Start with one foot forward and one back. Lower your body (hips) straight down.
Squeeze your glute and extended leg muscle.
Reverse lunge
Start from a standing position. Step back and drop your hip straight down. Squeeze your glute and
return to the standing position.
Step up
Stand back from the bench. Step up by pulling yourself up using your glute. Step back down, again with tension on your glute.
Split squat
From a standing start, with a bench behind you, extend your right leg backward and place it on the bench. Then drop your hip
straight down, squeeze your glute, and come back up.
Ok, so for each exercise, do 8 to 12 repartitions (ie a squat is a repartition), and do the whole set (routine) 3 times with no breaks between the exercises, and one minute rest between each set.
Check out a demonstration of these exercises. There is a video on www.youtube.com supplied by cbathletcs.
Click here for the link to the exercise video demonstration
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The magic rule is to enjoy exercising. Here are a few ideas to help.
Exercising with a partner can make the process of exercising a lot more enjoyable, and you can push each other to carry on. When you feel like stopping, it is harder if you feel like you are letting someone else down.
Always start your exercise programs at a pace you can handle without burning yourself out. It is better to increase your intensity slowly than go too hard early and give up.
In line with the previous point, define your goasl so you have definitive targets to aim for. For example, you may decide that you want to be able to run or cycle a certain distance in a given amount of time in six months time. Having a goal that is defined is definately motivational!
To prevent boredom, vary your weight loss exercise programs. Variety is the spice of life!
Dont make drastic changes to your lifestyle in order to start an exercise program. If you can, incorporate exercise into your daily routine. For example, get an indoor exercise bike, or trainer that attaches to the back of your normal bike, and train while watching tv. A treadmill is also a great way to train indoors, especially if the weather isnt so great!
If you need inspiration, watch this!
If the link is blocked click here to see: facing the giants
Check out this video about interval training
If the video is blocked, either allow blocked content, or click here for the interval training video.
As well as the cellulite exercises above, try the free weight loss exercise programs above. Build up your fitness level gradually, and always consult a qualified practitioner before starting any cellulite exercises program. Follow these free cellulite and weight loss exercise programs and you will be on the road to losing that cellulite forever!
