Improve your cellulite with proper training!

I hope you're having a great day.

Today I want to talk to you about a topic that surely worries you or has worried you at some point: Cellulite.

Cellulite is quite common and natural in the vast majority of women due to hormonal issues.

Something that ends up causing you:

• Greater water/fluid retention.
• Disorder or alteration of blood circulation.
• Degradation of collagen fibers in the subcutaneous connective tissue (which causes the skin to lose its smoother appearance).
• Increase in adipose tissue / fat.

That's why it's so important that you know how to identify it, accept it, and treat it with the right tools:

• Change of habits.
• Properly planned strength training.
• Nutrition/hydration/supplementation in harmony.

Before giving you an example of how you could approach your workouts to improve your cellulite, I'd like to discuss several key aspects so you can get the most benefit from your workouts with the least risk:

1. When doing strength training, it is important to have a program tailored by a professional.
2. Strength training will be crucial in generating changes in your body composition (gaining muscle mass will be your greatest ally).
3. The scientific evidence is very clear on this point: it's not possible to lose fat in localized areas. The ideal is to train the entire body, while remembering that it's important to select exercises that help build muscle mass in the lower hemisphere/legs (legs/glutes are where fat is most likely to accumulate).
4. On the other hand, gaining muscle mass does require stimulating a specific area for adaptation and improvement . In other words, if you want to gain muscle mass in your glutes, you won't achieve it by training your triceps. Each muscle needs a minimum amount of stimulation per week to improve.
5. In short, you need to train your entire body in a well-organized way to maintain a healthy percentage of fat and muscle mass. This combination will help you improve cellulite and your health.

Finally, I'm going to share with you a workout example to improve your cellulite and body composition.

In this case, you'll do a full-body workout with a main focus on strength and high- and low-intensity cardiovascular work at the end.

Mobility : Activation section that prepares you to start more safely.

1. Camel cat x 8 repetitions.
2. Bird dog x 5 reps per side.
3. Assisted deep squat x 8 repetitions pausing 3 down on each repetition.

*Do 2 laps in circuit format without resting between exercises.

Strength block: Exercises with global implications and focused on improving the
most conflictive areas

1. Push-ups on upper body or conventional floor (depending on level), 3 sets x AMRAP, F-1 (as many as you can – 1 before failure).
2. TRX row, 3 sets x 10/8 reps, F-1 (look for an incline that allows you to reach 8-10 and feel that you are 1 away from failure).
3. Glute bridge with free bar, 3s x 10/12 reps, F-1.
4. Hip-dominant dumbbell lunge, 3s x 8 reps per side, F-1.
5. Dumbbell goblet squat, 3 sets x 12/15 reps, F-1.
6. Isometric horizontal plank, 5-6 sets of 10-12 ̈ and 6 ̈ of rest between each set.

*Rest 1'30 ̈ between sets of each of the exercises marked.

*Add weights suitable for marked repetitions and that make you
being close to failure (F-1 is one away from failure when reaching the last repetition
in each series).

High-intensity cardio block: in this first cardio you will activate one of the fat loss phases (lipolysis):

1- Rowing machine, do 5-6 sets of 20 ̈ of work and 40 ̈ of complete rest. The work intensity should be 8.5/10 on your fatigue perception scale.

Low intensity cardio block: In this second cardio you will activate the second phase of fat loss (beta oxidation):

1- Elliptical or bike or walk for 20/30' at a constant intensity of 6-
6.5/10 on your fatigue perception scale.

*If you walk on a treadmill, you can regulate the intensity with the incline.

*In both cardio workouts, we avoided high-impact exercises, as scientific evidence clearly shows that repeated impact could further deconstruct collagen fibers and worsen this characteristic appearance.

As you may have seen, I'm talking about improving, not eliminating, since it's something natural and present in the vast majority of women.

The most important thing is to work on feeling good about yourself, consciously take care of your health, and be consistent.

I hope this information has been helpful, and I'm open to any questions. If you'd like personalized guidance, please don't hesitate to contact us.

A hug!

Felipe.

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PERSONALIZED NUTRITION AND PSYCHONEUROIMMUNOLOGY ADVICE

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