Oct 14 2013

Prevent Cellulite For Good …

Hi BodyRockers,

Today we are talking about cellulite  - let’s face it we ALL have it, even the most attractive & the skinniest celebrities have it ! & we ALL hate it right ?

While we may not be able to completely get rid of it – There are things we can do to help reduce it and keep at bay for as long as possible.

Firstly we need to understand what Cellulite is…

An important part of cellulite prevention is to understand what it is and what you’re dealing with. Cellulite is described as collections of fat that are pushing against the connective tissues under a person’s skin. While fat is one of the main causes for cellulite, there are several other factors that should be considered:

Genetics

Hormones, primarily estrogen

Diet and lifestyle

Gender

Age

Skin thickness

Poor functioning lymphatic system

These alternative factors explain why cellulite is prevalent in many women, even the ones who appear to be at a healthy weight. By gaining a better understanding of cellulite, you can begin making changes in your diet or lifestyle to help prevent this skin condition.

Cellulite Busting Exercises:

Kick Backs

To do kick backs, you need to get on the floor on your hands and knees. Kick one leg straight back and then bring it back to the ground and repeat with the other leg. Do as many reps as you can and try to do them faster each time. These movements can be difficult but are very effective.

Squats

Squats are a great leg workout and can tighten and tone your body in no time. To do squats, stand with your feet shoulder length apart and bend your knees as if you sitting down. Straighten your legs and stand back up and repeat. If you want to kick this workout up a notch, use your TBar or Sandbag to intensify the move.

Dead Lift

The dead lift is a great way to shape your butt and help prevent cellulite from forming. Place your weights on the ground in front of you and spread your legs shoulder length apart. Bend over and pick the weight up, bend your knees slightly. Stand up with the weight and straighten your legs.

Reverse Lunge

The reverse lunge strengthens and stretches your upper thighs and tones your buttocks. If you want to make the workout harder and more effective, get your TBar or Sandbag involved while you do the lunges.

Stair Steps

If you have a flight of stairs in your home or even a few steps that lead to your basement, you have everything you need to do this exercise that is proven to fight cellulite and give you a booty that is to die for.

Jump Rope

Jumping uses all of the muscles in your legs. Jumping rope is fun and easy for most people to do. You can buy a jump rope at most toy stores and sporting good stores. Try to do as many reps as possible in one minute, rest for a minute and then jump for another minute. Improve your time each workout.

Running

Running is an easy workout that you can do anywhere. Even if you do not have a place to run, you can run in place and get the same effects. Try bringing your feet back to your butt as you run to work your muscles even more.

Cellulite Busting Workouts to try:

Top5 BodyRock Butt, Inner & Outer Thigh & Lower Body Workout’sHere

Tight Ass – 30 Day Sexy Ass & Legs – Squat ChallengeHere

30 Bonus Workouts & Challenges – Exclusive to this Blog. - Here

30 Day I Real Time Challenge #7 + Killer Ass & Thigh BonusHere

Add these to your daily routines to give your workout an extra boost, or complete as many of the exercises as you can to give you the ultimate lower Body & Butt workout that will guarantee to take you out of your comfort zone & into the ”Toned & Tight Ass & Leg” Zone.

Cellulite busting foods: 

Water 

Water is the key for reducing cellulite. Drinking Water helps flush out toxins in the body which will significantly help reduce cellulite over time.

Cellulite Busting Foods #1:

Fruits and Vegetables

Below is a list of the most effective cellulite busting fruits and vegetables and you need to add these to your daily diet. Please note that you should aim for at least 8-10 servings per day to see the results you’re looking for:

Berries – raspberries

strawberries

blackberries

blueberries

Apples

Oranges

Papaya

Avocado (also a source of healthy fats)

Grapefruit

Broccoli

Bok choy

Spinach

Cauliflower

Brussels sprouts

Cabbage

Peppers

Mushrooms

Onions

Kale

Cucumber

Celery

Tomatoes

All fruits and vegetables can be eaten on a cellulite reduction plan, but the foods in the list above will give you the best ‘bang for your buck’!

Cellulite Busting Foods #2:

Lean Proteins

Once these fruits and veggies are in your plan (and they should form the basis of your diet)…

Then it’s time to focus on adding plenty of lean proteins.

These should preferably those that are either very low in fat or high in omega fatty acids.

Omega fats are critical for keeping your body running properly and ensuring muscle growth is formed while fat burning is increased.

Protein rich foods also serve to boost your metabolism, so you can earn top marks for promoting a faster rate of fat loss overall.

The main protein rich foods to focus on include:

Chicken breast

Turkey breast (white meat)

Salmon

Mackerel

Cod

Tilapia

Perch

Shrimp

Crab

Lobster

Scallops

Quail

Lean steak

Bison

Venison

Egg whites (with the occasional whole egg)

Cellulite Busting Foods #3:

Dairy

In addition to animal based protein sources, you’ll also want to focus on eating a few dairy products as well. You’ll want to keep your intake of dairy to around 1-2 servings per day, but do make sure it’s in there. When dieters consume low-fat dairy products as part of their diet plan, they show increased rates of fat loss from the abdominal region in particular… So you don’t want to miss out on the potential benefits it holds. Plus, it’s also a great source of protein as well as calcium, two vital nutrients you need in your diet plan.

The best sources of dairy products to focus on are:

Cottage cheese

Greek yogurt

Hard cheeses Be careful that you don’t choose other dairy products or you’ll be taking in an abundance of saturated fat, which is definitely not what you want!

Cellulite Busting Foods #4:

Healthy Fats

After your protein is in place, then we turn to healthy fats. Healthy fats are going to be vital for providing a long-term source of energy to your body… As well as making sure that you keep your hormonal levels where they need to be and skin health optimal. Diets that are too low in healthy fats, especially the omega fats, can bring about cellulite faster… So you’ll definitely want to ensure you are getting enough! Keep in mind that foods containing healthy fats are quite calorie dense, therefore it is essential to monitor your portion sizes properly so you aren’t over-consuming and gaining weight.

The best sources of healthy fats include:

Nuts and natural nut butter

Seeds

Flaxseeds and flaxseed oil

Olive oil

Coconut oil

Avocado

Salmon, mackerel, and sardines – Some of these healthy fats also contain protein, so will help you get your intake of that nutrient up as well.

Cellulite Busting Foods #5:

Complex Carbohydrates

Finally, we come to complex carbohydrates. You don’t want to overdo these as they can lead to weight gain if you aren’t careful… But taking in a few of the best sources in moderation can help boost exercise performance. It will also help with muscle building, which will be critical to firming up the areas where you have cellulite present and reducing its appearance.

The best sources of complex carbohydrates include:

Steel cut oatmeal

Brown and wild rice

Quinoa

Couscous

Barley

Sweet potatoes Munch on these only around your workout period or first thing in the morning and you’ll gain the best benefits. So there you have the main foods that you should be focusing on to help banish cellulite from your body.

Beauty Treatments & Things That Will Help Banish Cellulite:

Gelatin

Used as a major source of dietary protein, it’s an easy way to restrict the amino acids associated with premature ageing – and also note that Cellulite is actually just a collagen deficiency. (Dr. Catherine Shanahan)

Dry Body Brushing

Give yourself a good dry body brushing. This relaxing form of exfoliation helps to stimulate circulation, detox the lymphatic system, shed dead skin cells and reduce cellulite.

Creams & Moisturizers:

Look for a cellulite skin cream that includes ingredients like retinol, & Q10, which thickens and improves circulation in the skin; caffeine, which can reduce the size of the fat cells that cause cellulite; and alpha hydroxy acids, which improve the overall texture of skin by helping to rid it of dead cells. These creams are most effective when combined with a targeted diet and exercise program. Exercise can reduce body fat while building and toning muscle, which may be the key to actually getting rid of some of your cellulite for good.

While further study is needed to support the benefits of drinking more water to reduce cellulite, some nutritionists and skin care specialists suggest that increasing your water intake can help prevent cellulite. This theory is based on the assumption that cellulite is a combination of toxins, water and fat. While this is an unsupported prevention method, healthy water intake is important for maintaining a healthier lifestyle and better diet, which are important factors for cellulite prevention.

Quit Smoking:

Aging is amongst the various causes of cellulite, and smoking is one of the main reasons why people have that aged, weathered look in their skin. Those guilty of this unhealthy habit should find ways to quit smoking immediately to help prevent cellulite. Smoking has also been associated with capillary constriction, thinner skin and damage to connective tissues, causing the lumpy skin effect of cellulite.

Better Blood Circulation:

Poor blood circulation can heighten the risk of cellulite through the weakening of tissues, leading to the improper storage of fat under the skin. Since the body is unable to absorb the fat properly, it is pushed up closer to the surface of the skin, creating the appearance of cellulite. Cutting off proper blood circulation can also cause the accumulation of harmful toxins that break down connective tissues in the body, leading to cellulite. This helps explain the accumulation of cellulite around the thighs and buttocks due to sitting down for a prolonged period of time. Here are several ways you can improve your blood circulation:

Massages

Hydrotherapy

Stretch, move about, or take a brisk walk

Eat foods that improve the cardiovascular system and promote blood circulation like salmon or avocados

Exfoliate the skin

Have A More Active Lifestyle:

A sedentary lifestyle can increase the chances for the formation of cellulite; it limits blood circulation, increases fat deposits, and hardens the skin’s connective tissues. While exercise is very useful for preventing cellulite, you don’t necessarily have to pay a trip to the gym every day. Start by changing your habits and incorporating healthy activities into your daily routine:

Develop healthy office routines, like getting up to stretch every so often or going for a brisk walk during break time.

Start getting into activities to help you enjoy the outdoors like biking or hiking.

Take up a new sport or hobby that gets your body moving like volleyball or dancing.

Build Muscle:

Although many women might be hesitant to accumulating more muscle, having a toned, tighter body can help prevent the formation of cellulite. In some cases, living an active lifestyle, regular exercise and a healthy diet are not enough to prevent cellulite. Doing a little weight training with some light lifting can help build firmer muscles to replace unwanted fat. A firmer physique, especially in areas where cellulite commonly forms, is a great way to smoothen and tighten the ruffled, lumpy skin layers.

Eat Healthier:

Obesity and being overweight can dramatically increase the amount of cellulite around your body. Along with living a more active lifestyle and weight training to develop muscles, eating healthier and making sure your body receives necessary nutrients is essential for preventing cellulite.

Fake Tan:

A tan always makes you feel better & can help disguise cellulite.

Share Your Tips Below ….

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  • Elaine Edeines

    Thanks for all the anti-cottage-cheese-butt tips! No one likes cellulite and it’s something many woman are embarrassed about and don’t necessarily know what they can do to help prevent it.