By Dr. Davide Cacciola
Physical activity is a great way to combat cellulite
For the moment there are two currents of thought on the most suitable physical activity in this case: the supporters of the fact that lactic acid, produced by the metabolism of sugars in lack of oxygen, therefore during medium / high intensity activities, may be an aggravating factor is cellulite, and those who think they are not.
I am part of the second group. In fact, we have previously analyzed the causes of cellulite, primarily genetic and hormonal, for which, certainly, the accumulation of acid attic during exercises does not appear to be a significant problem in this case. Moreover, very importantly, there is no study that demonstrates the fact that lactic acid causes cellulite.
Conversely, we know very well that some of the most important parameters for muscle growth are intensity, volume and more generally the load stress that causes the muscles to adapt. Respecting these parameters inevitably ends up accumulating lactic acid during training.
In practice, in order not to accumulate lactic acid we should train in a bland manner, and this would not produce any training effect!
In light of these considerations, to counteract cellulite you need to tone your muscles by training them intensely, in order to promote increases in lean mass and metabolism. Weight room training must necessarily be accompanied by moderate intensity aerobic activity, which favors the disposal of lactic acid, microcirculation and tissue oxygenation.
Some practical tips ...
The training of the legs must always be characterized by a basic exercise that stimulates the buttocks and quadriceps: in this regard you can choose between classic exercises such as squats, leg presses or lunges. Perform 3-4 sets of 12-15 repetitions with 1 minute recoveries. Select a load that allows you to experience a feeling of muscle depletion towards the last reps.
Subsequently I advise to choose an exercise that goes to stimulate the adductors and the sartorio, muscles that rarely come solicited during the daily activities. The adductor machine, present in any gym is certainly the best choice in this case. Here, too, I recommend taking 3-4 sets of 15 repetitions with a minute of recovery.
Finally, we pass to the lateral thigh band, a quite critical area for most women, since it is precisely here that fat deposits and cellulite occur. The best exercises remain the abductions of the legs or lateral lifts. Do not overdo the series and the repetitions, 2-3 are enough for free or with anklets of 20 repetitions per leg.
As for aerobic activity, I recommend walking and not running. The race causes repeated impacts with the ground that certainly do not favor microcirculation and the disposal of lactic acid.
Food tips
Training alone is not enough, it must necessarily be combined with a healthy diet. Therefore, follow these general recommendations:
- Divide the meals into 5-6 daily dishes every three hours. Then add two snacks to the three main meals of the day, mid-morning and mid-afternoon. If necessary, insert a meal before going to bed.
- Reduce sugars and saturated fats: sugar intake creates a rapid increase in blood glucose levels (blood sugar). This phenomenon stimulates the release of a hormone called insulin, which promotes the absorption of glucose into the cells. The latter, if in excess, is transformed into fat. Saturated fats are harmful because they increase LDL cholesterol levels; therefore take foods low in saturated fats, low / medium glycemic index carbohydrates, mono and poly-unsaturated fats;
- Take whole foods, fruit, vegetables: the high percentage of fiber and water promotes cellular hydration, elimination of toxins and microcirculation in general;
- Increase the daily protein content if moderate / intense physical activity is practiced, to combat catabolism and maintain lean mass. So take in low-fat lean meats, fish and dairy products
- Drink at least 1 ½ / 2 liters of water a day: drinking a lot allows to eliminate toxic and waste substances, thus favoring microcirculation
- Avoid spirits.
