Want to get rid of the dimpled skin on your hips, thighs and butt forever? You can shed 3.3 pounds of fat doing this workout alone.
By Alexa Joy Sherman
Dimples can be cute -- but not when they appear on your butt, hips and thighs. If you're plagued by the uneven texture of the skin on your lower body (or anywhere else), simply try this miraculous program for a smoother, firmer, better physique. The plan is based on the years of research that forms the basis of the new book No More Cellulite (Perigee, 2003) by strength guru Wayne Westcott, Ph.D., and Rita LaRosa Loud of the South Shore YMCA in Quincy, Mass.
Based on Westcott's program, we put 18 test subjects through a 40-minute cardio and dumbbell workout, three days a week for eight weeks. The results of our Shape study and the No More Cellulite study combined were absolutely amazing; the women shed an average of 3.3 pounds of fat, gained an average of 2 pounds of muscle and noticeably reduced their cellulite -- without dieting. (Those who also followed an eating plan lost almost three times as much fat and 6 more pounds than the exercise-only group. See pages 158-163 for details.) "Cellulite is a two-part problem -- too little muscle and too much fat," say Westcott and Loud. "This program offers a two-part solution -- more muscle and less fat."
Now it's your turn. Do this workout for the next eight weeks (add the motivation and diet plans for even better results) and the only dimples you'll be sporting will be on your face.
The Cardio Component
Directions Start every workout session with 20 minutes of cardio, selecting from any of the following workouts. Try to vary your activities, as well as your intensity, on a regular basis to prevent plateaus and keep things fun. For example, include 1-2 interval workouts (see examples below) a week (but no more than 2). Perhaps you can walk or run on Mondays, do step aerobics on Wednesdays and try a hill program on the elliptical trainer on Fridays.
Warm-Up/Cool-Down Make sure to start slowly for the first 3-5 minutes before increasing intensity, and always decrease your intensity for 2-3 minutes prior to doing the strength moves.
Cardio Option 1
Pick your machine
Steady-state Program any cardio machine (such as a treadmill, stair climber or elliptical trainer) to manual and, after a brief warm-up, work at a moderate intensity (you should be able to talk in short sentences while exercising) until you've completed 20 minutes total.
Interval You can also choose a hill profile on any of the above machines for a slightly higher calorie burn.
20-minute total calorie burn: 100-180*
Cardio Option 2
Take it outside
Steady-state Lace up your shoes and hit the footpath for 20 minutes of moderate-intensity walking or jogging (you should be able to talk in short sentences while exercising). Don't forget to start with a few minutes at an easier pace.
Interval You can also alternate 1-2 minutes of running (or fast walking) with 3-4 minutes of brisk walking for a slightly higher calorie burn.
20-minute total calorie burn: 106-140
Cardio Option 3
Get a group If you prefer to work out with others or you like to have a bit more instruction, head for a class, such as hi- or low-impact aerobics, step, kickboxing or Spinning. If you'd rather exercise at home, try an aerobics video. Although "The Cellulite Solution Workout" only requires that you do 20 minutes of cardio, you'll see even faster results if you do a longer session.
20-minute total calorie burn: 130-178
*Calorie estimates are based on a 145-pound woman.
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