Answer To Your Fitness Questions" />How To Get Rid Of Cellulite
September 16, 2007
Ah, the Cellulite we have, what to do? It is the same fix you hear almost every article, are we seeing a common thread here? It’s called the basics.
Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet.The important message of this blog is there is actual proof that this is the case. Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite (Perigee, 2003), designed a cellulite-reduction program that includes 20 minutes of strength training with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70 percent to 80 percent of maximal heart rate. This program is followed three days per week, although participants can always do more cardio.
Participants in an eight-week study of Westcott’s program lost about 1 pound per week or about 10 pounds after two months. When participants combined the exercise program with good eating habits (a food pyramid–based diet consisting of either 1,600, 2,220 or 2,800 calories), they doubled the fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component).In another study led by Westcott, 72 men and women did three 30-minute workouts for eight weeks.
The group that did only aerobic exercise, cycling for 30 minutes at a time, lost 4 pounds of fat but gained no muscle, which only slightly improved body composition. Yet when subjects did aerobic exercise (15 minutes of cycling) and strength training, they dropped 10 pounds of fat and added 2 pounds of muscle, which resulted in a greater improvement in body composition.
So, guys, back to the basics, there is no such thing as a quick fix, at least one that is going to last!! See you at class!!!
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