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Exercise and improved nutrition are key to getting rid of dimply thighs.
You're not alone in your fight against cellulite. According to a 2015 review in American Journal of Clinical Dermatology, 80 to 90 percent of women have it. Yet, there's no clear consensus on how to treat it. The American Academy of Dermatology suggests that, besides laser treatments, acoustic wave therapy and other costly procedures, weight loss and exercise are the best ways to reduce the appearance of cellulite. There isn't a specific workout machine that will do the job though. A combination of cardiovascular exercise and strength-training will help you trim fat and build muscle.
What is Cellulite?
Cellulite is the protrusion of fat into the dermis, the layer of tissue between the epidermis and subcutaneous fat layers. These fat protrusions are what cause the dimpled appearance. Cellulite is unique to women and very common, although some women may have more of it than others. Although cellulite is not always related to excess body fat, it can exacerbate its appearance.
Understand Fat Loss
If you have excess body fat, reducing it may help reduce the appearance of cellulite. To burn fat, you have to begin to shift your calorie balance to create a calorie deficit, meaning that you burn more calories than you consume on a regular basis. Eating a calorie-controlled diet is key to creating this deficit, but burning calories through exercise also helps. The best way to burn calories in the short-term is to do aerobic exercise. In the long-term, building muscle will help boost your metabolism to help you maintain your weight.
Try Aerobic Exercise
Any type of moderately intense aerobic activity that raises your heart rate and makes you sweat is beneficial for fat loss. Running, jogging, brisk walking, swimming, cycling, doing power yoga, taking an aerobics class and rowing are all effective types of cardio for burning calories. Typically, the harder you work, the more calories you'll burn in the same amount of time, according to Harvard Medical School. Doing cardio exercises that are very leg-intensive - such as stair-climbing - might be more effective for cellulite because they build muscle.
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity cardiovascular exercise or 75 minutes of vigorous-intensity cardio each week for all adults. Increasing activity to 300 minutes of moderate-intensity exercise or 150 minutes of vigorous-intensity exercise each week will get even greater results.
Build Some Muscle
The American Academy of Dermatology notes that having more muscle mass can make your skin appear smoother and firmer and make cellulite less noticeable. If you're already at a healthy weight, you may not need to do as much cardio, but building muscle will still be effective. Two to three times a week, do exercises for your thighs, glutes and belly. Examples include squats, lunges, leg extensions, deadlifts, bicycle crunches and planks. Do one to three sets of 12 to 15 repetitions each. In addition, do exercises for your other major muscle groups - chest, back and calves.
Have Realistic Expectations
Eating a healthy reduced-calorie diet is also a crucial part of fat loss, and proper nutrition is key to building muscle. Losing fat and building muscle take time, so don't expect to see results right away. Stick with your program and assess your results each month to see if there's been any change. Also remember that, while exercise and weight loss may minimize the appearance of cellulite, they can't get rid of it altogether.