Banish cellulite with exercise
DIMPLES on the cheeks or chin are envied by many; but unfortunately the same cannot be said for those that appear below the chin line, especially on the lower half of our bodies. But personal trainer and Fitness expert at Hard End Fitness Factory on Ardenne Road, Gisel Harrow, said that while you can’t banish cellulite altogether w ith exercise, you can exchange the confidence blowers for a smoother rear end and thighs.
“Cellulite is a dimply, cottage cheese look that appears mostly on the lower half of your body. It’s really fatty deposits and you don’t have to be any particular age, sex or weight for them to appear. The good thing is they don’t have to be permanent; with enough targeted exercise and a few other lifestyle changes they will be barely noticeable,” Harrow said.
She pointed out that the multi-pronged approach that will be most effective in cellulite reduction includes, in addition to exercise, proper nutrition with specific emphasis on flushing out the lymphatic system, circulation which focuses on increased blood, lymph and oxygen flow to problem areas, and the control of fat-storage hormones that are more prevalent in the lower body.
Below, Harrow shares a guideline on how to banish cellulite:
Cardio-interval training
“This is also referred to as High-Intensity Interval Training, and means varying the intensity of your workout activity and is one of the most effective ways to burn body fat,” Harrow said. A routine like this should always start off with a warm-up, stretches and light movements such as jogging. This will then be accompanied by a series of workouts such as jogging and sprinting in different combinations and done with a short rest time allowing for body recovery in-between.
Proper diet
“Eating a low-fat diet consisting of lean proteins and veggies is one way to lose body fat. Also, you should avoid sugar, starches, alcohol, processed foods and sugary fruit,” Harrow advised. She said that lowering your overall carb consumption while increasing your intake of foods with a low glycaemic index has also been shown to aid in weight loss.
Drink plenty of water
Drinking plenty water is a bonus to your diet as well as your cellulite banishing regimen. Harrow said what happens when you consume plenty water is that the toxins which build up and coagulate in your body contributing to the formation of cellulite are flushed.
Improve circulation
Massages are one way in which you can stimulate the flow of blood in trouble areas.
“Other methods you can use to encourage circulation which will liquefy and smooth away congestion is by doing hot to cold showers. Also, you can do stretches to improve circulation which aid in cellulite reduction,” Harrow advised.
Strength training
The more muscles you have the less fat there will be, as you burn more which will reduce the possibility of unattractive cellulite. Some exercises that help iron away that cottage cheese appearance include:
• “Step up on a bench or fitness step and then step down with the same leg. Aim for 20 reps on each leg,” Harrow advised.
• 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,” Harrow instructed.
Aim for 30 to 50 repetitions on each leg.
• “Keeping your weight in the heels and your back straight, extend your hips down and back (like you’re sitting in a chair). Try to lower until your thighs are at least parallel to the floor. Don’t let your knees extend past your toes,” Harrow instructed.
Aim for 50 repetitions.
She said for best results you should make these lifestyle changes a part of your daily routine and aim to execute the exercises at least three times per week.
