Fitness is a topic of discussion in just about every publication you will see. From magazines to talk shows, fitness has always been a trending topic. As a woman, I am constantly drawn to
the latest fix to rid myself of unsightly cellulite and to acquire the elusive thigh gap.
Cellulite is the bane of all our existence. However, many of you may wonder what is cellulite? Cellulite is a condition in which underlying fat deposits give the skin a dimpled appearance. There are many names for this condition. Cottage cheese skin, orange peel syndrome, and hail damage are just a few examples of names that it has been given.
Usually, cellulite is most noticeable on our butts and thighs. However, it can appear on other areas like the underside of our arms. This is due to a higher concentration of fat in these areas that makes the condition more noticeable.
The condition usually appears somewhere after puberty for us. It is frequently classified into three states by physicians. Stage one shows no clinical symptoms, however, microscopic changes show from samples. Stage two generally shows a lighter color in appearance and decreased surface temperature. Stage three has all of the above characteristics in addition to the rough appearance we are all familiar with.
As unsightly as cellulite can be, know that we are not alone. It affects up to 90% of us at some point in our lives. It can be caused by a variety of factors. Some of those include lifestyle factors, genetics, diet, hormonal changes and potentially tight clothing. Medical News Today has a great article that explains in greater detail what cellulite is here.
For many of us, this is a topic of great discussion. As we approach our thirties and onward gravity continues to take hold. I myself have seen the results of father time and gravity take shape with my body.
Fortunately, cellulite is usually a self-treatable condition. With regular diet and exercise, you can work to reduce the appearance of cellulite. There is no cream or diet guaranteed to remove 100% of this condition. However, by reducing your overall body fat percentage you can reduce the appearance of the dimples at the surface of the skin.
Also, being adequately hydrated helps to even skin texture. This particular step is extremely easy to achieve. Just remember to attempt to drink 64 ounces of water daily. If you get an eight-ounce water bottle this simplifies the process. Just remember to work on drinking up to eight of these daily.
As a fellow woman, I take pride in my body and doing everything possible to care for it. This is why I have decided to write this article and share it with you. I hope the below information provides you with the tools and information necessary to walk out with pride knowing you look your best.
Below we are going to cover ways to help you achieve a thigh gap while also helping to reduce the appearance of cellulite.
A Calorie Deficit Is Key
A calorie deficit will allow you to drop excess weight over time. The key to creating a successful plan is to make it manageable. You do not have to starve to lose weight. To lose approximately one pound of body weight in a week, you need to create a deficit of approximately 3,500 calories. Hussman Fitness has a great article that explains more about a calorie deficit here.
If you were to take this as a daily calorie goal, it equals out to roughly a 500 calorie shortage each day. One key thing to remember, if you find yourself too hungry shaving off an extra 500 calories each day, consider maybe reducing that to 250. It will reduce your average weight loss to half a pound a week. However, if this is more manageable it may be a better option for you. Each of us is slightly different and pacing yourself is key.
Cardio Will Help Speed The Process
Cardiovascular activity is another great way to help speed weight loss. It helps to make the process of creating the calorie deficit above much easier to achieve. As for the type of cardio you decide, that is entirely up to personal preference.
Some prime examples of great cardio activity include jogging, the elliptical, skipping rope and much more. The key to great cardio work is to get your heart rate elevated. There is a prime zone that you should keep your heart rate within to maximize calorie burning potential. Active.com has a great heart rate calculator here.
One key thing to keep in mind is to start slow. If you normally live a sedentary lifestyle, then you will likely want to start with a relaxed activity like walking. An added bonus to this type of activity is that all you need is a good pair of comfortable shoes.
Eat Smaller Meals
In addition to overall diet, consider increasing the frequency of your meals. Consider packing a smaller lunch with you to work with a few smaller snacks to munch on before and after your lunch break.
One benefit of eating more frequently is that it can stave off cravings. This will help you stick to your eating plan in the long term. Also, consider using your well-planned snacks as a way to indulge in some of your favorite foods while exercising moderation.
Don’t Skip On Strength Training
Strength training is key to helping you achieve your goals. You do not have to go overboard and hit the weights seven days a week for it to be of benefit. Strength training has several benefits. For one, an increase in muscle mass will help increase your metabolic rate.
By increasing your metabolic rate you are able to effectively increase the rate at which your body burns calories. Also, muscle is much more dense than fat. RunnersWorld.com has a great BMR calculator here. If you were to take two people weighing the exact same amount, they can look entirely different body shape wise. This has to do with their body composition. The lower your total body fat and higher your muscle mass the more likely you are to have a slim and fit appearance.
HIIT Training (High-Intensity Interval Training)
HIIT training is basically a condensed body workout in a shorter amount of time. One great thing about this style of workout is that you can fit it into most any busy lifestyle. The key to a successful HIIT program involves effective use of training equipment in quick succession. There are great alternatives though that require no equipment. Shape.com has a great routine located here.
One thing to consider is that HIIT training can be quite rough. You may want to start with a slower-paced exercise program like walking depending on your fitness level. As your fitness level improves you can then begin to incorporate HIIT training into your routine for even greater results.
Inner Thigh Exercises
Keep in mind, you cannot spot reduce any part of your body. If you have an increased layer of fat, then you will likely have to work to decrease that before seeing results. However, you can benefit by working to tone your problem areas.
There are several different types of exercises that specifically work your inner thighs. One of those is the criss-cross power jack. Another great exercise is the tree lean to side lunge. For a breakdown of these and many other specific inner thigh exercises check out Shape.com’s article here.
Know Your Body Fat Percentage
One key thing to consider that will be instrumental in your journey is your body fat percentage. As mentioned in the strength training section above, body composition has a lot to do with how you look. To get an accurate representation of this you need to have an idea of your body fat percentage.
There are several ways to accomplish this. Two of the most common are calipers and bioimpedance analysis. The caliper method consists of taking skinfold measurements at specific sites on your body. These figures are then calculated to give you an approximate body fat percentage. MuscleandStrength.com has a great article explaining the process here.
While this method is generally more accurate than bioimpedance, it requires the assistance of a friend or trainer to take the measurements usually. The second common method is bioimpedance analysis. This basically consists of electrical signals traveling through your body. Based on the delay, a rough approximation of body fat is then calculated.
Most methods of bioimpedance testing utilize a special home scale that you stand on. While this method is convenient, it does have issues with accuracy. Your measurements can change based on hydration level, time of day and many other activities.
If you elect to use bioimpedance testing, then be sure to always test at the same time each weigh in. This will give you the best possible result to compare. These types of devices are best used to get a general approximation of your body fat over a period of time with regular testing.
For women, 25% to 32% is considered a healthy level of body fat. Being considered fit is closer to 21% to 24% with top athletes being in the 15% to 20% range. OxygenMag.com has a great article explaining the percentages here. The key to measuring these numbers is to take them over time and to view your general downward trend.
Take Into Account Your Unique Body Shape
Remember, not everyone is capable of achieving a gap in their thighs. This is due to the unique shape of each and every one of us. Keep this in mind during your fitness journey. Focus on your overall progress as you continue your journey. Pay attention to numbers like your body fat mentioned above to help you gauge your overall progress.
If you already have a healthy body fat measurement, then focus on the positive aspect of your overall health. Achieving healthy body measurements if beneficial for you now and in your future.
Achieving a thigh gap and reducing the appearance of cellulite can be a tough journey. As a woman, I understand the frustration associated with aging and our changing bodies. Thankfully, these tips will help you take charge of your fitness goals and achieve lasting results.
I am hoping that you enjoyed my article. Please feel free to tell me what you think in the comments below. As always, if you liked the article please feel free to share it with your friends and family.