Fight against annoying cellulite! The key is to do the right type of exercise + anti-inflammatory diet

I love the little lounge in the sports center where I teach. Inside, very useful exchanges of ideas can often be heard around the drinks machines. For example, two students discussed before the summer vacation: "You can apply this wrinkle cream on your buttocks and thighs. If you want to enhance the effect, wrap them with plastic wrap. While you are waiting, you can check e-mail, iron clothes... In short, you can do whatever you want!"

This conversation made me smile... Honestly, if you could get rid of saddlebag fat by looking like a piece of toast with jam on it, there would be models everywhere!

"Well, that helps a little. But if you want to get rid of cellulite, you still have to jog, ride a bike, or at least move around!"

"I know... I need to do more treadmill work and water wheel work. I think that's the most effective!"

These excess and disgusting fats, these protrusions that cling only to certain areas of the body, are really a woman's nightmare. To eliminate these things, most women think that they can just jog, step on a stepper, ride a flywheel or a water flywheel - in short, do aerobic exercise. After a period of time, if they exercise enough, their weight will of course start to drop and their body size will become smaller; but this is not always the area where they most want to lose weight. Instead, they will find that their breasts have become smaller and the cellulite on their buttocks has become more and more abundant. Why?

Before answering this question, we must first discuss evolution. Since the origin of human beings, women have been born with an important responsibility: the continuation of the race. Genetically, women must carry a fetus and find ways to keep the child fed and well fed even if the mother is starving. Chemically speaking, women have the ability to produce large amounts of estradiol, a form of the female hormone estrogen, which helps to generate fat tissue. This stored fat can be used as energy to supply the body when necessary, like a built-in food cabinet.

Cellulite, made up of fat cells, is the result of all of the above, and looks like little pockets that like to accumulate in certain places: the hips, thighs and buttocks, as well as the back of the thighs and upper arms. When fat accumulation exceeds the maximum capacity of these parts, the fat will squeeze each other, thus hindering blood and lymphatic circulation, as well as detoxification functions. The dull skin (orange peel) caused by these small bumps always makes women feel depressed. Unfortunately, as fat cells accumulate, they become less willing to allow themselves to be released from the body. As time goes by, it gradually accumulates on the surface, blocking the exit... The more cellulite there is, the harder it is to eliminate.

Customs vary from time to time. If you need to fight harsh environments such as hunger and cold every day, the fat remaining in your body is actually a blessing. Modern beauty standards always hunt down fat, roundness and plumpness by any means, no matter how absurd. There's a huge and vibrant market out there trying to overcome a difficult problem: fighting fat tissue no matter how much pain it takes, including fasting - even though that doesn't help at all with saddlebag fat!

It is a pity that modern people choose to ignore the concept that "fat accumulated in the body is actually beneficial." Personally, I find a rounded butt or plump thighs extremely attractive. For men, this may be a characteristic of a "goddess". Let me put it this way, desire and beauty are not proportional. At the same time, I can’t simply condemn women who are being assaulted by these difficult-to-eliminate bulges, especially when I feel disappointed looking at my own sagging fat trapped in my seatbelt!

Remember, cellulite is not inevitable and you can get rid of it. Our bodies have one great advantage: they can be sculpted and commanded. This is undoubtedly good news. Conversely, don't ever think that you can get good and lasting results without paying any price. In the fight against these bumps, this idea is both a dream and a lie. You can use various massage creams, use a rolling massage machine, go to the sauna every day, spend a lot of time on the treadmill to shake off the fat in your thighs, or put electrotherapy pads on your saddlebags while drinking lemon juice...you can try all of these (as long as you have time, try as many methods as you know!).

After a period of time, you will find that the effect is worse than you imagined. Once you have the idea of ​​eliminating fat tissue, determination and perseverance are essential. Please start with an indomitable and persistent spirit - exercise! Because this work will have different results depending on different physiological conditions. For example, after the age of 50, hormonal activity weakens and the results of hard exercise will be recovered later.

But no matter how old you are, you must devote your whole heart to it. Before you start exercising, ask yourself these two questions: Is this something worth your time? Isn't it good to accept having some body fat? You answer this question yourself. Another question: "What is the correct way to get rid of cellulite?" Let me answer it.

sports

This is the most effective method. Contrary to popular belief, if you want to get rid of cellulite, don't rely on aerobic exercise. In short, aerobic exercise is not the only way. The real secret is muscle training, which can be combined with jogging or cycling. Only by strengthening the stimulation of the areas where fat tissue has already grown can it be possible to reduce the amount of fat stored. The body will first look for the fat that is already there, fastest and easiest to find, rather than looking for excess fat.

Therefore, jogging is undoubtedly more effective in reducing chest circumference than reducing saddlebag fat! To defeat cellulite, you must focus on your entire body, training both your lower body (butt and calves) and upper body (abdomen, arms, and back).

I recommend jumping, sprinting, and step climbing, plus three foundation muscle exercises: squats, weightlifting (with dumbbells and a pull-up bar), and alternating lunges. All in all, these are actions we hate. This type of movement, called "adrenaline training," requires maximum effort to recruit the most muscle groups. These movements will shake up the whole body, making different parts affect each other.

Please imagine from the perspective of the body that the excess fat stored in the body is a mountaineering bag weighing about 20 kilograms. You are forced to carry it while climbing mountains, and after a while, you can't stand it anymore and think: Please let me throw away this damn backpack! The body is just like you: if it is subjected to sudden stress and becomes a burden to it, it will say to you, "Stop!" But if you persist and allow it to adapt slowly, it will definitely reach the top. In order to get rid of the weight and other obstacles on your shoulders (meaning to improve your weight and physical energy), your body will stimulate the secretion of increased hormones to produce more muscle and get rid of fat. This is the process of anabolism. To put it more simply, it is the process of gaining muscle and eliminating fat tissue!

Second, muscle training increases the production of certain hormones, such as adrenaline and norepinephrine, which are particularly attractive to small amounts of stubborn fat tissue. At high yields, the fat on the saddle meat can be effectively eliminated piece by piece. At the same time, two other allies in the fight against fat (testosterone and growth hormone) come into play, helping to remove fat and limit its accumulation.

At this time, you will definitely hear girls say in fear: "Train muscles? Make yourself look like Arnold Schwarzenegger in a bikini? Come on, impossible!" Another myth 1! Unless you want to be a bodybuilder, there is no such risk. You just get a brand new, well-sculpted and strong body.

What about aerobic exercise? Of course, don't give up. Overall, it is still a great auxiliary exercise and a good friend to physical health. But if your main goal is to eliminate cellulite, do aerobic exercise after muscle training. For example: jogging for 30 minutes can prolong the stimulation of adrenaline and intensify the process of fat elimination. The best way is to ride a bike or swim long distances. Engaging in some exercise where your body is not moved by machines or water will definitely yield greater benefits. Of course, this is not something that happens overnight. You can't open your eyes one morning and say to yourself, "Today I'm going to do 45 minutes of muscle training and jog for 30 minutes." But end up rushing to the elevator as usual with documents tucked under your arm.

But if you do too much suddenly, there will definitely be only one thought that comes back to your mind the next day: I never want to move again in my life! You must correct your body step by step through gradually increasing the intensity of exercise, giving it time to adapt and understand what it should do. Never forget that if you stop training after a month, all your efforts will be wasted. Only by continuing to work hard can you enjoy the sweet fruits.

This is also the highest golden rule of sports: it takes months of hard work to gain results, but a few weeks will lose everything. This is especially useful if you want to eliminate cellulite. If you persist and reach your goals, you may unexpectedly receive a valuable reward: an increase in your self-worth! The satisfaction of achieving a goal is the best stimulant in the world.

Anti-inflammatory foods

Another key to fighting cellulite is to avoid an acidic diet, which can cause inflammation. Dairy products, meat and all forms of sugar should only be consumed in moderation. The combination of sugar and animal protein can easily lead to those bumps, so try not to consume them at the same meal! Is steak, chips and chocolate cake your little vice? Is it difficult to quit completely? There’s nothing wrong with being nice to yourself… but please do it once in a while!

In daily life, please develop the habit of consuming more alkaline (acid-resistant) foods, which will help you obtain omega-3, such as: rich deep-sea fatty fish2, cold-pressed virgin vegetable oils, nuts (walnuts, hazelnuts, almonds, etc.). These are good lipids, and regular intake can help with weight loss3.

Why? This is a dietary legacy of our prehistoric ancestors, who ate large amounts of this type of food, and their bodies believed they were not at risk of famine, so there was no need to store fat. Our bodies also store such memories.

Make it a habit when cooking: Eat more green foods and include vegetables in every meal as an appetizer and main course. Start with salad leaves and add more fresh, crunchy vegetables at a time to calm hunger and prevent you from gorging on your main meal. Twice a week, try eating only anti-inflammatory vegetables (think carrots, artichokes, beets) for dinner. Best served boiled or steamed, drizzled with vinegar - taste it how you like! Doing so also simplifies digestion. If your body only has to mobilize less energy for digestion, it can concentrate more efficiently at night.

Finally, eat fruit! Avoid eating fruits at the same time as meals, and don't let the fruit ferment during the digestion process of lunch or dinner. Fermentation attacks the intestines, causing inflammation and raising the acidic pH in the body. The risk is: stimulating fat cells and promoting the production of adipose tissue!

Let me share a little secret with you: If you want to shorten the process of eliminating cellulite, you must detoxify before you start. This will effectively help eliminate toxins that have accumulated in your body over the years. Our environment and food have long been invaded by a large number of pathogens and remain in the body (pesticides, hydrocarbons, heavy metals, pigments, sweeteners, etc.), and the body does not know how to deal with them.

These pathogens interfere with fat decomposition, making it difficult for accumulated fat to be eliminated easily. By detoxing once or twice a year (best at the turn of the seasons), the body will restructure, which will enhance the effects of adrenaline and make fat tissue less able to withstand the hormonal assault produced by muscle training. The purpose of detoxification is not to lose weight (I always emphasize this point), but to remove toxins from the body. In other words, detoxification is the perfect starting point before any weight loss plan.

The last rule to defeat fat tissue: drink, drink, drink (water, of course)! This is the basis for promoting fluid circulation and detoxification in the body. Just the opposite of what we often hear, drinking more water will not cause edema, but drinking too little will cause edema! If the body is not moisturized enough, of course we will preserve even a drop of water we drink. So, drink up!

summary

●The ideal exercise pattern is to do muscle training for 45 minutes twice a week, increase the intensity appropriately, and then do half an hour of aerobic exercise.

● Eat a balanced diet of anti-inflammatory foods and good fats.

●Keep hydrated and drink at least 1.5 liters of water every day.

●So, what about slimming cream? When we looked at the few studies that were not sponsored by manufacturers, they were generally not positive about using slimming creams alone. "Muscle training + aerobic exercise + alkaline food" three-pronged approach will produce good results. If slimming cream is used at the same time, it may really have a better effect on local fat decomposition. Well, remember to massage, or use a roller massager, to allow the slimming cream to be fully absorbed by the body. This self-indulgent approach can generate motivation for continued exercise, which is also very important.

●Finally, don’t forget that there is no “miracle recipe” that can reduce your effort by even a tiny bit. This should not be a secret between you and me, right?

This article is from Dingmao Books' "Weight Loss Myth Terminator"