CRAZY SIMPLE NATURAL WAYS TO GET RID OF CELLULITE

cellulite

Do you know, that more than 85 percent of all women 21 years and older have cellulite, that it’s not as common in men? And they all don’t know the simple natural ways to get rid of it?

What is cellulite?

Cellulite is the dimpled-looking skin that commonly occurs in the thigh region. It forms when fatty tissue deep in the skin pushes up against connective tissue.

Risk factors of cellulite

Cellulite can develop on the thighs because the area naturally has more fatty tissue. Other risk factors for the development of cellulite include:

  • age
  • estrogen
  • family history
  • tissue inflammation
  • increased fatty tissue caused by weight gain
  • loss of collagen
  • poor circulation (a common issue in the legs)
  • poor lymphatic drainage
  • thinning epidermis (outer layer of skin).

3 natural solutions to get rid of cellulite

  1. Drinking water with lemon is a low-cost option that may help with cellulite. Not only does it keep you hydrated, but water helps encourage circulation and lymphatic flow and lemon helps to lose weight.
  2. Weight loss is essential, because, losing excess body fat may naturally reduce the appearance of cellulite. 
  3. Adding Eucerin Urea based nourishing body cream to the areas of cellulite will deminish it. The cream absorbs quickly and doesn’t leave skin feeling tacky. For more information about the product please send a request to personaltrainer@dreambody.lv.

Also it is good to be physically active. Some aerobic exercises that can help burn fat include:

  • cycling
  • dancing
  • hiking
  • running
  • swimming
  • walking

Conclusion

The key here is to find an activity you actually enjoy and stick with it. You’ll likely have to repeat the process to continually reduce the appearance of cellulite.

There’s no way to prevent cellulite, according to the American Society for Dermatologic Surgery. It’s a very common condition. The risk increases with age and certain lifestyle factors.

Although you can’t control your age, you can make some changes to your lifestyle that may help reduce the amount of cellulite on your thighs. These changes can include things like regular exercise and a nutritious diet.

Please let my know, was this guide helpful and leave your comment below! 

Or send your request to personaltrainer@dreambody.lv!

5 SCIENTIFICALLY PROVEN WAYS HOW TO GET A SIX PACK?

six pack
Photo by Scott Webb from Pexels

Most men and women have to lose at least half their body fat for their abs to show and get the six pack. 

Acccording to the American Council on Exercise,  a 1 % body fat loss per month is safe and achievable.

Given that percentage, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six pack abs. The average man would need about 15 to 21 months.

To get a six pack, you need to understand the basics of the abdominal muscles, their position and the task of them. 

Abdominal muscles

The rectus abdominis is the large muscle in the mid-section of the abdomen.

It enables the tilt of the pelvis and the curvature of the lower spine.

 Next to it on both sides of the body is the internal oblique.

This wide muscle helps to rotate the spine, increases pressure within the abdomen (needed for certain functions such as defecating), and assists with breathing movements.

It stretches from the front of the abdomen to the back of the torso.

Most people have abdominal muscles veiled by a layer of fat.

Some of it is near the surface of the skin (subcutaneous fat). Some of it is deep within the abdominal cavity itself (visceral fat).

The more fat you have, the longer it will take to shed it and then to showcase six-pack abs.

The major muscle in the abdomen responsible for that washboard appearance is the rectus abdominis as mentioned above.

It’s a long, flat band of fibers that extends vertically from the pubic bone to under the ribs.

It lies over the internal organs and functions to help hold these organs in their proper place.

It’s a divided muscle with a right and a left half that run parallel to each other.

Each half is divided into three segments by connective tissue.

These six bands of connective tissue are what give the abdomen its six pack appearance.

Your six pack won’t be visible if it’s hidden under layers of fat and no matter how well toned it is.

About 10 % of fat is the visceral variety.

This fat lies beneath the abdominal wall and in the spaces that envelop the intestines and liver.

Experts’ point of view 

 

According to the Healthline.com :

“Doing targeted exercises like crunches is great for toning abdominal muscles, but losing both subcutaneous and visceral fat is the first step to unearthing your abs.”

Thus, the  American Council on Exercise (ACE) remarks, that you’ll need to lower your body fat to about 14 to 20 percent for women and 6 to 13 percent for men. On a scale used by ACE, this is known as the “athletes” category.

Even then, some people don’t have the genetic makeup necessary for six pack abs. That’s because they may have thicker skin and tissue surrounding the rectus abdominis, making it harder for ripped abs to show.

Also, there are people, who have asymmetrical or angled tendons crossing over the rectus abdominis, making their abs look less like a washboard.

Tips to get a six pack

Training your abdominal muscles with targeted exercises will help to strengthen and shape them.

  • CUT CALORIES

    – if you cut calories from your daily diet, you can lose regularly weight every week. The calorie cutting depends on wether you are exercising or not. The recommended calorie cut when not exercising is 500 calories and when working out and the training burns 250 calories, then you must reduce only 250 calories.

  • INCREASE THE AMOUNT OF PROTEIN

adequate protein, whether it’s in the form of supplements or food, does play a role in the growth, repair and maintenance of muscle.

The amount of protein you need depends on a variety of factors such as your age and sex as well as the amount and type of exercise you do. 

Protein powders aren’t necessarily higher in protein than some other foods, like chicken, beef, turkey, legumes, nuts, and certain dairy products like Greek yogurt.

With weight loss you also lose lean muscle. 

To help maintain muscle mass, it’s important to consume adequate amounts of protein.

Aim for roughly 1 to 1.5 grams for every two pounds you weigh.

That translates into more than 90 grams of protein — 30 grams per meal, per day for a 150-pound person.

High-intensity work intervals rely on anaerobic glycolysis to produce adenosine triphosphate (ATP), the chemical used for energy, from glycogen without oxygen.

Anaerobic glycolysis helps muscle cells become more efficient at metabolizing carbohydrates and helps reduce the abdominal fat. 

Cardiorespiratory endurance indicates how well our body can supply fuel during physical activity via the body’s circulatory and respiratory systems. Activities that help improve cardiorespiratory endurance are those that cause an elevated heart rate for a sustained period.

These activities include:

  • swimming
  • brisk walking
  • jogging
  • cycling
  • DO RESISTANCE TRAINING  

    Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles.

    Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so.

When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.

It is recommended to do the resistance training at least 2 days in a week.

Different types of resistance training include:

  • free weights – classic strength training tools such as dumbbells, barbells and kettlebells
  • medicine balls or sand bags – weighted balls or bags
  • weight machines – devices that have adjustable seats with handles attached either to weights or hydraulics
  • resistance bands – like giant rubber bands – these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement
  • suspension equipment – a training tool that uses gravity and the user’s body weight to complete various exercises
  • your own body weight – can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work. 

One of the health benefits of the resistance training is weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more calories when at rest.

Resistance training consists of various components. Basic principles include:

  • program – your overall fitness program is composed of various exercise types such as aerobic training, flexibility training, strength training and balance exercises
  • weight – different weights or other types of resistance, for example a 3 kg hand weight or fixed weight, body weight or rubber band will be used for different exercises during your strength training session
  • exercise – a particular movement, for example a calf-raise, is designed to strengthen a particular muscle or group of muscles
  • repetitions or reps – refers to the number of times you continuously repeat each exercise in a set
  • set – is a group of repetitions performed without resting, for example, two sets of squats by 15 reps would mean you do 15 squats then rest muscles before doing another 15 squats
  • rest – you need to rest between sets. Rest periods vary depending on the intensity of exercise being undertaken
  • variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt and strengthen
  • progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition. The aim is to use an appropriate weight or resistant force that will challenge you, while maintaining good technique. Also, regular adjustments to the training variables, such as frequency, duration, exercises for each muscle group, number of exercises for each muscle group, sets and repetitions, help to make sure you progress and improve
  • recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for up to 48 hours before working the same muscle group again.

For personalized six pack plans don’t hesitate to ask from the personaltrainer@dreambody.lv

WHY STARVATION DOES NOT HELP TO LOSE WEIGHT?

starving woman
Photo by Andrea Piacquadio from Pexels

Everyone knows that if you want to lose weight, you need to eat fewer calories than your body burns. This is the basics of the weight control.

Most adults with a healthy lifestyle understand this logic very well, but there are still those who tend to twist the truth and tend to exaggerate and starve.

You should not limit yourself excessively for healthy and permanent weight loss.

If you eat too little all the time, there is a risk of malnutrition, which results in dangerous weight loss and nutrient deficiencies, writes Hello Healthy.

Weight control basics

To prevent this, the daily caloric intake of women should not be less than 1,200 kilocalories and that of men less than 1,500 kilocalories, although the specific minimum amounts vary from person to person.

The difference between fasting and constant starvation is primarily during the period of starvation.

There is a fixed time for fasting and, if done correctly, it is not harmful to human health.

Malnutrition

 Malnutrition occurs when a person starves below the calorie minimum for weeks or even months.

A person with good nutrition has stored “fuel” in the form of fat and muscle, which he goes through for 1-3 months.

Glycogen stores, on the other hand, are depleted in as little as 1-2 days, and if they do not recover, there are problems with blood sugar levels.

After a few days of starvation, the body begins to conserve energy and its metabolism slows down.

The result is fatigue and nervousness.

When carbohydrates are low, the body uses mainly proteins and fats to gain strength.

When the body is without food for 48 hours, the brain and red blood cells suffer the most from glycogen deficiency.

Muscles and organs next suffer from severe energy deficiencies.

So body fat is not the only thing that gets hit.

Three reasons why starvation is a very bad idea (and doesn’t really help you lose weight or gain the perfect weight control):

  1. Starvation results in slow metabolism and unpleasant side effects.

When you eat below the minimum calorie minimum, you do not have enough strength for daily activities and your body learns to cope with less food due to a slower metabolism. In short, it is very tiring, irritating and apathetic. If you stop starving yourself, it will take some time before your metabolism returns.

2. Muscles and organs suffer from malnutrition.

Although the body adapts to less food, it does not mean good, because in order to survive, the body must maintain a minimum blood sugar level, which weakens the muscles and damages vital organs.

3. The risk of nutrient deficiency increases with malnutrition.

It is not possible to meet the needs of essential nutrients by eating very little. In particular, the deficiency of some nutrients depends on how one-sided this diet is and what exactly a person avoids. Although not all eaters below the minimum calorie intake can be blamed for an eating disorder, studies with anorexia give an idea of what nutrient deficiencies can result from a longer period of starvation. The main problem can be calcium, iron, zinc, vitamin D and vitamin B deficiencies. In addition, there is a dangerous electrolyte imbalance and protein deficiency.

Every body is different and if you want to lose weight, you should find the right menu for you. In any case, it is worth taking into account in advance that less is not always better, and in the long run the weight loser will do himself a disservice by starving.

According to the  National Heart, Lung and Blood Institute, a variety of reduced-calorie daily menus are provided to help make it easier for you to eat right and lose weight. 

You can get a customized Daily Food Plan by entering your age, sex, weight, height, and physical activity level. Then, choose the option: “to gradually move toward a healthier weight” to get a reduced calorie daily food plan. Your calorie needs may be more or less than the average, so check your weight regularly. If you do not see gradual weight loss, adjust the amount you are eating.

Concious physical training and fitness are the main foundation of the  healthy diet and weight control. 

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