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, can be an aggravating factor for cellulite, and those who think it is not so.
I am part of the second group. In fact, we have previously analyzed what are the causes of cellulite, primarily genetic and hormonal, so for sure, the accumulation of attic acid during exercise does not appear to be a significant problem in this case. Also, very importantly, there is no study that proves 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 induces the muscles to adapt. By respecting these parameters one inevitably ends up accumulating lactic acid during training. .
In practice, in order not to accumulate lactic acid we should train in a mild way, and this would not produce any training effect!
In light of these considerations, to combat cellulite, the muscles must be toned by training them intensely, in order to promote increases in lean mass and metabolism. Training in the weight room must necessarily be accompanied by aerobic activity of moderate intensity, which favors the disposal of lactic acid, microcirculation and tissue oxygenation.
Then I recommend choosing an exercise that stimulates the adductors and the sartorius, muscles that are rarely stressed during daily activities. The adductor machine, present in any gym, is certainly the best choice in this case. Also here I recommend doing 3-4 sets of 15 repetitions with one minute of recovery.
Finally, let's move on to the lateral band of the thighs, a fairly critical area for most women, since it is precisely here that fat deposits and cellulite occur. The best exercises remain leg abductions or side lifts. Do not overdo the sets and repetitions, 2-3 in free body or with anklets of 20 repetitions per leg are enough.
As for aerobic activity, I recommend walking and not running. Running causes repeated impacts with the ground which certainly do not favor microcirculation and the disposal of lactic acid.
. Therefore, follow these general tips:- Divide the meals into 5-6 daily meals every three hours. Then add two snacks to the three main meals of the day, mid-morning and mid-afternoon. If necessary, also include a meal before bedtime.
- Decrease sugars and saturated fats: the intake of sugars 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 polyunsaturated fats .
- Eating whole foods, fruit, vegetables: the high percentage of fibers and water favors cellular hydration, the elimination of toxins and microcirculation in general.
- Increase the daily protein quantity if you practice moderate / intense physical activity, to counteract catabolism and maintain lean mass. Therefore, take in lean meats, fish and low-fat dairy products.
- Drink at least 1 ½ / 2 liters of water a day: drinking a lot allows you to eliminate toxic and waste substances, thus favoring microcirculation.
- Avoid spirits.
