Lumpy thigh fat that ruins my body… “If you exercise like this, it will turn into great muscles”

One of the concerns of women who enjoy wearing shorts and skirts is cellulite on their thighs. In particular, cellulite on the back of the thighs is not easily noticeable and difficult to check for, so it is important to prevent or manage it on a regular basis.

How can you smooth out existing cellulite? According to the American health and medical media outlet ‘Prevention’, you can reduce cellulite by doing a combination of several movements for 20 minutes three times a week.

Experts say, “If you exercise correctly, you can reduce cellulite and make your body look smoother and firmer.” They added, “As a result of an 8-week exercise program targeting 16 women of various ages between 26 and 66, most of the participants showed a cellulite reduction effect.”

According to the study, the women lost an average of 3 pounds (1.36 kg) of fat, gained 2.5 pounds (1.13 kg) of muscle, and lost 1.5 inches (3.8 cm) of hip circumference. They also lost 1.3 mm (0.5 in) of thigh fat and gained 1.8 mm (0.6 in) of muscle tissue in the same area.

It may seem like a small change, measured in millimeters, but their legs were noticeably firmer. Cellulite can be caused by a buildup of toxins, waste products, or poor circulation, but the most reliable information is that cellulite is a lump of fat.

Why ‘Fat Bunches’ Cellulite Are More Prevalent in Women Than Men

The reason it is considered different from other adipose tissue is because of the bumpy appearance. The connective tissue area connecting the skin and adipose tissue shows a dense cross-sectional pattern in men, while in women it is formed in a honeycomb-like shape.

Therefore, women have a more prominent cellulite phenomenon, where areas with more fat bulge and areas with less fat become sunken. According to experts, as we age, the connective tissue area thickens and the skin layer becomes thinner, making cellulite more prominent.

Also, women lose an average of 5 pounds (2.27 kg) of muscle and gain 15 pounds (6.8 kg) of fat every 10 years after reaching adulthood. Experts explain that “fat is soft and doesn’t hold our skin taut like muscle does,” and “the best way to get rid of cellulite is to reduce fat and replace it with muscle.”

Exercises to reduce cellulite and build muscle

Extreme diets to reduce body fat can actually make the condition worse. Starvation diets cause loss of muscle tissue and skin elasticity, which makes cellulite more noticeable.

The exercise is done in 3 stages: cardio, strength training, and stretching for 20 minutes, so you can do it without getting bored. First, do light cardio, such as walking, cycling, or climbing stairs for 2 minutes, then increase the intensity to the point where you are out of breath and continue for 8 minutes, then lower the intensity and do aerobic exercise for 2 more minutes.

Next, do basic strength exercises such as squats and lunges. It is important to maintain enough weight on the muscles and maintain the intensity to be able to repeat 10 to 15 times. The last movement should be so fatigued that the muscles cannot repeat the same movement any more. After strength training, finish with stretching. Just maintain the feeling of tension in the muscles of the arms, abdomen, and legs for 20 seconds.