Conquering cellulite
By Kathy Kaehler
Concerned about cellulite? You're not alone. An estimated 90 percent of women have cellulite, the bumpy "cottage cheese" that shows up on the thighs and buttocks. So it's no surprise that the quest to get rid of this stubborn fat has become a multimillion-dollar business.
According to recent research, cellulite is not the result of toxic build-up or inflammation, as is often touted by marketers. Instead, it is due to what I have always thought -- genetics. Some people simply are more likely to develop cellulite than others.
Fat is the single most important component of cellulite. The second most important factor is the fibrous septae. These are vertical fibers that attach the skin above the top fat layer to the connective tissue fibers among the lower layers of fat. It reminds me of an interlocking system, and in between these fibers is where the depressions show up. If you have fewer vertical fibers you may have more space for the cellulite to poke through. The numbers of fibers that you have may be genetically programmed. The third component to cellulite is the thickness of the fibers. We rarely see men with cellulite and that may indicate that men have a denser network of fibers than women.
So if you're bothered by cellulite, what should you do? There is no permanent cure -- no magic potion or procedure. There are options in the marketplace such as laser massage, skin rollers, creams and injections, but how well they work is unclear. Some people try liposuction, which can remove fat but won't do anything for skin texture.
Being a trainer and an avid exerciser, I firmly believe (no pun intended) that cardiovascular exercise and strength training will burn fat and tighten the body. Losing weight and firming up the muscles improves the appearance of the skin.
Because it's impossible to "spot reduce," there is no single exercise that will help you lose weight in just your thighs, for instance. To lose weight -- and fat -- you need to exercise to lose weight all over.
Just how much do you need to exercise to lose weight? That depends on how much you're exercising now and how much you eat. To lose a pound of fat, you need to expend 3,500 more calories than you consume. So do the math. Good calorie burners are activities that get your heart rate up, such as brisk walking, jogging and aerobics classes. To lose weight, aim to break a sweat on most days of the week.
It's also critical to engage in strength training, particularly activities that tone the lower body, such as squats, lunges and leg presses. Aim to do three sets of 8-12 repetitions, three days a week. And be sure to use weights that completely fatigue the target muscles by the last rep. This will properly challenge the muscles and tighten the area.
Stick to this program and you'll see results. You may never completely eliminate all of the cellulite, but the more toned the legs and buttocks are, the better they'll look. The exercise will make you feel better, too!
