Banishing Cellulite- The program
Exercise
Posted on August 27, 2013 by Jenny Cromack
Unfortunately when women gain excess weight it tends to sit stubbornly on the hips and thighs. Cellulite describes the cottage cheese type dimpling of the skin.
Many individuals confuse weight gain with the appearance of cellulite. It is important to note that obesity does not cause cellulite. Fat cell volume alone does not create cellulite. Cellulite is present in nearly all lean females and very few obese males. Still, cellulite becomes more clinically apparent with weight gain. Moreover, fat loss does diminish the appearance of cellulite even if it does not alter the physiological reasons that produce it. Therefore, diet and exercise should be encouraged as an initial step in the treatment of cellulite.
However the problem most women create is they follow a regime which results in total weight loss opposed, to fat loss. Following a regime where the focus is the number on the scales generally results in a loss of muscle mass as well as fat loss, so the cellulite remains as apparent as before.
Therefore to reduce the appearance of cellulite training should be focused on building lean muscle mass through resistance training whilst reducing your body fat%. Simply reducing your calories will be ineffective likewise running 7 days a week will be just as ineffective. In fact long steady state cardio is the enemy of cellulite reduction, unless you’re a runner and compete in races I would remove this from your training and stick to high intensity short duration sprint intervals and strength training.
Training Rules:
- Reduce your dietary carbohydrate content to 10-15% of your total calories
- Eat 100 calories below your Basal metabolic rate only, do not drop below this
- Alcohol is banned for the 4 weeks
- Consume 1.8 grams of protein per kilogram of body weight
- Work hard in your sessions
Add in the 4-week workout below into your training regime and watch as the cellulite reduces.
Training overview:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Gym Session | HIIT | Rest | Gym Session | HIIT | Rest | Rest |
Gym Session
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| Exercise | Sets | Reps | Notes |
| A1- Back Squats | 4 | 12-15 | From rack with barbell at upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance. Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. |
| A2-Barbell Lunges | 4 | 12-5 each leg | From rack with barbell upper chest height, position bar on back of shoulders and grasp barbell to sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg. |
| A3- Glutei Bridge | 4 | 20-25 | Lying face up on ground with arms to side, knees bent, and heels on ground. Lift hips off the ground until knees, hips, and shoulders are in a straight line |
| A4- Dead-lift | 4 | 12-15 | With feet flat beneath bar squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return by bending knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Repeat. |
| HIIT Session | |
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Work
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Recovery
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