Exercise for Cellulite

What Is Cellulite?

Before we start, let's look at cellulite itself for a second. While it may look like a different animal than, say a man's beer gut (smooth and round vs. a myriad of tiny bumps and dents), truth is cellulite is just the same old body fat. The difference lies in the storage.

Men tend to have less fat deposits on the rear and thighs and instead focus on the gut (where growing fat cells are more padded and thus don't "shine through" the skin as easily) while the thighs tend to "push out" the lumps which in conjunction with generally thinner skin creates the traditional orange peel look.

The good news is you can do a lot to decrease the appearance of cellulite. As a rule, expensive cosmetics are a waste of money, but a low-tech, two-pronged exercise and diet strategy WILL decrease overall body fat, which in turn WILL decrease the size of any cellulites. It really is that simple, and here we'll tackle the first prong.

Exercise for Cellulite

For exercise, we'll do three different types: weight training, interval training and low-intensity cardiovascular training. Weight training helps build your muscles and hike basic metabolism for a sustained period of time. Interval training creates an immediate metabolism boost as well as enhances cardiovascular capacity, while the low intensity cardio burns off the bulk of the calories.

Weight Training

Since we have limited time, the focus is on accomplishing as much as possible in as little time as possible. In other words, we'll train hard and make it count. The best way to accomplish this is to focus on compound exercises that hit multiple muscle groups. If you're comfortable using free weights, squats, deadlifts, bench presses, military presses and other basic staples like these are just what you need. If you're comfortable using machines, you may do so, but be aware that you still have to work hard.

Aim for 2-3 sets of 6-7 exercises hitting different major muscle groups. Use moderate weights that you can do 8-12 reps using strict form. If you can do more, use heavier weights. If you're not certain of how to perform an exercise, consult with an instructor.

Interval Training

If you've played organized sports, you probably remember the sadistic drills the coach would roll out where you had to alternate between regular jogs and sudden sprints. That's interval training, and the name of the game is to switch between moderate aerobic exercise and all-out anaerobic exercise frequently and suddenly enough to nudge you firmly out of your comfort zone.

The easiest way to go about it is to simply set your regular cardio machine to a minute of radically higher pace for a minute every few minutes, or just go outside and hit the jogging trail. Note: If you're a beginner, you may want to ease into the max-effort portion of the training. When in doubt, ask your doctor.

Low Intensity Cardiovascular Training

Finally, this is the regular cardio where you simply get on a treadmill or Stairmaster, set the desired time/calorie goal and plod away until it the machine goes beep.

Two Sample Weekly Programs

So, let's tie these three different types of exercise together into a couple different sample programs.

Normal Program

If you're a normal person just looking for a way to make the thigh dimples less noticeable, but have limited time and don't harbor hopes for a supermodel contract anytime soon, this is the program for you.

• Monday: 30 minutes weight training, followed by 30 minutes cardio
• Tuesday: 60 minutes cardio
• Wednesday: Rest
• Thursday: 30 minutes weight training, followed by 30 minutes cardio
• Friday: 30 minute Interval training
• Saturday: 60 minutes cardio
• Sunday: Rest

Ambitious Program

If you're serious and really want exercise for cellulite destruction, this is your program. Note: Since you do more weight training, you may want to alternate so you train upper body one day, then legs the next, and so on.

• Monday morning: 60 minutes cardio
• Monday evening: 30 minutes weight training, followed by 30 minutes cardio
• Tuesday: 30 minute Interval training, followed by 30 minutes cardio
• Wednesday morning: 60 minutes cardio
• Wednesday evening: 30 minutes weight training, followed by 30 minutes cardio
• Thursday: 30 minute Interval training, followed by 30 minutes cardio
• Friday morning: 60 minutes cardio
• Friday evening: 30 minutes weight training, followed by 30 minutes cardio
• Saturday: 30 minutes weight training, followed by 30 minutes cardio
• Sunday: Rest