Anti cellulite exercises and anti cellulite foods
There's no way around it, regular exercise and fitness are crucial when it comes to beating cellulite. Unfortunately, most women still think that doing endless hours of cardio is going to help them get that toned look that we're all yearning for.
Anti cellulite weight training
The thing is, resistance training is the key to burning cellulite, because regular strength training increases muscle mass, which creates more metabolically active tissue in your body. To be more exact: muscle increases your metabolic rate, which helps decrease body fat by burning it up for energy. Muscle also helps makes your body more stable, sleek and strong, making fatty areas appear smaller and less pronounced.
One of the most efficient forms of training that fights cellulite is the full body workout. This type of workout incorporates upper and lower body movements in one workout are excellent for keeping blood flowing throughout the entire body, and increase the proportion of fat your body will use for fuel. You can try alternating upper and lower body exercises in higher reps for several cycles; this method is a great alternative to traditional cardiovascular endurance training (like running).
Ok, so these are a great anti cellulite cardio routine, but you shouldn't forget heavy strength training as well. In order to activate every muscle fiber to get a full training effect from exercise, we need to incorporate a variety of reps, sets and intensities (amount of weight used). When you recruit more muscle fibers throughout your training cycles, you will produce a greater metabolic effect.
You can read all about anti cellulite exercises on our site.
Anti cellulite diet
Other than exercise, diet is an important weapon against the appearance of cellulite. Most importantly you need to minimize simple carbs, sodium, alcohol and those bad, manufactured fats in your diet.
- By now we've probably heard about how carbs can make us fat, but the truth is that not all carbs are created equal and not all carbs are bad. Carbohydrates raise insulin but not all of them do and for fat loss, timing is important.
High-fiber carbs from non-starchy vegetables (like greens and colorful veggies) produce the least amount of insulin. Some starchy veggies (like sweet potato, squash and peas) produce a bit more insulin, but their high fiber content lessens this effect and is important. Fiber (along with adequate water intake) helps keep your body regular, which improves blood flow in your lower extremities.
Simple carbs, like candy, pastry, delicious desserts, sugars usually used in some post-workout drink mixes, and even fruit carbs (which are technically simple carbs) are used best by your body after exercise, but should be minimized most other times. After an effective exercise session, your muscles are primed to use insulin that is stimulated by simple carbs for the repair and re-growth of muscle tissue instead of for fat storage. So when it comes to carbs, simple carbs that is, it's best to eat them after your workout.
High sodium foods, like most microwavable convenience foods, are filled with salt in order to prevent their spoilage. The sodium content causes water retention and can exacerbate the appearance of cellulite. Also full of salt, canned foods (soups, fish) present the same risk. Focus on fresh, non-processed items as often as possible. Sauces, like soy sauce and teriyaki can also be problematic as they can be both high in sodium and sugars.
Bad, manufactured fats, such as those found in most boxed and packaged foods are incredibly problematic too. The body mainly stores these poor-quality fats instead of burning them for fuel. They have the potential to increase inflammation levels in the body as well, which leads to more water retention and decreased fat breakdown. The worst part is that they’re usually associated with high simple sugar content (cookies, cakes, you know, the good stuff), which further promotes insulin production.
Last but not least, alcohol is another issue. Alcohol acts just like insulin, causing your body to store fat and create fat, and prevents it from using it for energy. If you don't want to make cellulite worse, then limit or stay away from alcohol as much as possible, and your fat cells will be smaller.
In order to have the best daily diet to reduce the appearance of cellulite you need to include:
- All sorts of colorful vegetables, legumes and raw whole grains to provide slow-digesting carbohydrates, fiber, antioxidants, and B-vitamins. They also supply a good source of potassium to balance sodium in your diet.
- High-quality, whole-food, lean proteins that are not laced with preservatives, sodium, and excess sugar. Both animal and vegetable sources of protein are included here.
- Healthy, whole food fats, especially those high in unsaturated fats like avocados, egg yolks, fish, fish oil and krill oils, and olives and olive oil.
Leave marketing behind, trust what mother nature gave yourself
Daily we're bombarded by all sorts of product ads that promise to rid us of cellulite or new and “better” anti cellulite diets that proclaim to burn fat and cellulite. Don't even think about trusting them.
Even though we don’t have much control over our cellulite, we can control some other elements of the anti cellulite equation. We could start moving every day and eating real, natural foods. This lifestyle also has other beneficial effects such as improved mood, increased energy and reduced incidence of chronic disease - all things we can appreciate.
Read more tips on the cellulite diet on our site.