Monday, May 25, 2009

The Lumpy Thigh Nighmare!!

I was reading this article on the MSN Health and Fitness section, about "Lumpy, Bumpy Thighs, How to Wipe out Cellulite", naturally this caught my eye! Come on lets just admit it, most women have cellulite, and yes I do too!! That felt sooo liberating! I mean if Kim Kardashian can admit that SHE has cellulite, let's all be open about it.

Ok back to this article, so before I started reading it I was HOPING that they would give tips on what foods to eat or a miracle cream that would wipe away the lumps lol. Unfortunately, none of that was in the article. Sadly, the only solution is exercise grrrr. I've been avoiding that word for so long, but now I've come to grips with the reality that it really is the only solution:( Now I'm sure others can relate, it's pretty hard to get motivated when you've never really been ACTIVE most of your life!

What I like about the article is that it gives you an exact plan of attack, but I don't know about all that running that they're talking about!! lol. Anyways, I've decided that I will begin following this plan, so that my husband won't ask me again, "What's that on your thigh?". But to start, or maybe for the whole plan, I'll substitute the running with INTENSE walking!

So here's the article, I didn't put the whole article, but just the important tips. Also. there are some good exercise tips for those hard to tone areas, butts, thighs, inner thighs, etc...For those of you who are like me I feel your pain, but we are strong women and we can do this :)

Wipe Out Cellulite

A slew of new ingredients and formulas to help.

By Allison Winn Scotch, Prevention

Last year, American women spent nearly $100 million on creams, lotions, and other topical treatments in hopes of eradicating cellulite from our thighs and butts. We're going to make a wild guess that very few of those products worked as well as you'd hoped. That's because, despite its infamy, cellulite is just plain old fat (albeit dressed up in slightly more offensive attire), and a key to minimizing it is to drop pounds, according to a 2006 study published in the journal Plastic and Reconstructive Surgery.

But how you lose weight matters: Crash dieting can make cellulite worse by reducing skin's elasticity, making more of those little puckers noticeable. Gradual weight loss (to better preserve skin's suppleness and reduce fat) accompanied by targeted muscle development, which firms and smooths underlying tissue, is the most effective cellulite solution, says Glynis Ablon, M.D., an assistant clinical professor of dermatology at UCLA.

When Wayne Westcott, Ph.D., co-author of No More Cellulite (Perigee, 2003), tested such a strategy on 115 women, all of them reported a reduction in cellulite appearance at the end of 8 weeks, and ultrasound measurements confirmed a higher proportion of muscle to fat in their thigh areas.

Now, it's your turn. This comprehensive exercise and eating plan—based on Westcott's findings—will burn fat, build muscle, and shed pounds safely. We know it's not as easy as applying a cream. But it's more effective. See for yourself

Your plan at a glance

Part 1: Burn off cellulite (five days a week)

Blast fat with two types of cardio routines: Intense Workouts (an interval program that builds from fitness walks to calorie-blasting runs) and Moderate Workouts (any aerobic activity you enjoy).

Part 2: Tone, smooth, and firm (three days a week)

Tone your muscles by doing six strengthening moves. (Take a day off between these workouts.)

  • Weeks 1-2: Do one set of 12 repetitions of each exercise.
  • Weeks 3-4: Repeat the circuit twice so you're doing two sets of each exercise.
  • Weeks 5-8: Repeat the circuit three times, so you're doing three sets of each exercise. On the third set, instead of holding each move, pulse for three counts by lifting and lowering a few inches before returning to the start position.

PART 1: BURN OFF CELLULITE

Week 1

  • Intense workouts (three days a week)
  • Brisk walk interval, two minutes; run interval*, one minute
  • Number of intervals: 10
  • Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
  • Moderate workouts (two days a week)
  • You choose: walking, swimming, or cycling, 40 minutes

Week 2

  • Intense workouts (three days a week)
  • Brisk walk interval, one minute; run interval*, one minute
  • Number of intervals: 15
  • Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
  • Moderate workouts (two days a week)
  • You choose: Walking, swimming, or cycling: 40 minutes

Week 3

  • Intense workouts (three days a week)
  • Brisk walk interval, one minute; run interval*, two minutes
  • Number of intervals: 10
  • Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
  • Moderate workouts (two days a week)
  • You choose: Walking, swimming, or cycling: 40 minutes

Week 4

  • Intense workouts (three days a week)
  • Brisk walk interval, one minute; run interval*, four minutes
  • Number of intervals: Seven
  • Total workout (five-minute warm-up, five-minute cool-down included): 45 minutes
  • Moderate workouts (two days a week)
  • You choose: Walking, swimming, or cycling: 40 minutes

Week 5

  • Intense workouts (three days a week)
  • Brisk walk interval, one minute; run interval*, six minutes
  • Number of intervals: Five
  • Total workout (five-minute warm-up, five-minute cool-down included): 45 minutes
  • Moderate workouts (two days a week)
  • You choose: Walking, swimming, or cycling: 40 minutes

Week 6

  • Intense workouts (three days a week)
  • Brisk walk interval, one minute run interval*, seven minutes
  • Number of intervals: Four
  • Total workout (five-minute warm-up, five-minute cool-down included): 42 minutes
  • Moderate workouts (two days a week)
  • You choose: Walking, swimming, or cycling: 40 minutes

Week 7

  • Intense workouts (three days a week)
  • Brisk walk interval, one minute; run interval*, eight minutes
  • Number of intervals: Four
  • Total workout (five-minute warm-up, five-minute cool-down included): 46 minutes
  • Moderate workouts (two days a week)
  • You choose: Walking, swimming, or cycling: 40 minutes

Week 8

  • Intense workouts (three days a week)
  • Brisk walk interval, one minute; run interval*, nine minutes
  • Number of intervals: Three
  • Total workout (five-minute warm-up, five-minute cool-down included): 40 minutes
  • Moderate workouts (two days a week)
  • You choose: Walking, swimming, or cycling: 40 minutes

*If you have joint problems, you can substitute fast walking for running.

CONTINUED: Part 2: Tone, Smooth and Firm

1. Squat Kickback

Stand with feet together, toes pointing forward, and arms bent at sides.

Bend knees and hips into a squat, as if you were sitting in a chair (A), and hold for three counts.

As you rise, press right leg back and squeeze glutes (B). Hold for one count, then lower. Switch legs after each set.

Make it easier: Don't squat as deeply, and keep toes on floor when pressing back.

2. Curtsy and Kick

Stand with feet together, hands on hips.

Step right foot behind left leg and bend knees until left thigh is almost parallel to floor (A). Keep left knee over ankle. Hold for three counts.

As you stand back up, kick right leg out to side before doing another curtsy (B). Switch legs after each set.

Make it easier: Skip the kick and bring feet together between each curtsy.

3. PliƩ Sweep

Stand with feet wide apart, toes pointing out, and hands on hips.

Keeping back straight and abs tight, tuck tailbone and bend knees, lowering until thighs are almost parallel to floor. Hold for three counts.

As you stand up, sweep left leg across body, as if you're kicking a soccer ball. Switch legs after each set.

Make it easier: Eliminate the leg sweep.

4. Glute Squeeze

Lie on floor with knees bent, feet beneath knees and hip-width apart.

Keeping hips level and abs tight, press into heels and squeeze glutes, lifting hips to form a bridge.

Lower hips halfway to floor for two counts, then press back up. (Instead of pulses on your third set, do a Hip Rock: In bridge position, squeeze left buttocks and lift left hip. Repeat on right side. That's one rep.)

Make it easier: Lower hips to floor between reps.

5. Bun Burner

Get on all fours, with hands beneath shoulders, knees beneath hips, and abs tight. Extend right leg behind you so it's in line with back, toes pointed and hips square to floor.

Pull knee into chest (A), contracting abs, and extend leg back out 12 times.

Next, extend right leg and pulse, lifting and lowering a few inches, 12 times. Then bend right leg so sole of foot faces ceiling and pulse 12 times. That's one set.

Repeat with left leg. (No need to add additional pulses when you progress to three sets.)

Make it easier: Place forearms on floor.

6. Pass-Through Lunges

Stand with feet together, hands on hips. Step right foot forward 2 to 3 feet and bend knees, lowering until right thigh is parallel to floor. Keep right knee over ankle. Hold for one count.

In one swift movement, press off right foot and bring it behind you. (Left foot doesn't move.) Lower into another lunge so left thigh is parallel to floor, holding for one count.

Continue passing right foot through into a front then a back lunge without bringing feet together. Switch legs after each set.

Make it easier: Rather than pushing through from front to back in one swift movement, bring feet together before going into back lunge.

http://health.msn.com/fitness/womens-fitness/articlepage.aspx?cp-documentid=100234587&page=1

POSTED BY INDIA

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