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Weight Loss, Fitness, Bodybuilding, Health and Beauty

The Effective Plan to get rid of Your Cellulite - Exercise 7 Effective Workouts for every age and level of fitness How Fit Are You? Take the Fitness Level Test Learn how to calculate your Maximum Heart Rate range where you start burning fat! Are the vibration platforms effective to reduce cellulite? Your Essential Equipment!

How do I get rid of my cellulite – Debra Stephenson


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HEALTH &BEAUTY

Exercise Adjustments for Cellulite Since diet and exercise do tend to go hand in hand about creating a body that you are proud of, you definitely cannot overlook the exercise adjustments that should be taking place. Start your exercise now! If you currently are not on an exercise program at all, that will obviously be the first change that should made is to start becoming much more physically active than you are now. Try resistance training! Resistance training is going to go a long way towards helping build up the lean muscle mass tissue so that there is not that gap between the muscle and the skin as it presses up against it meaning there is less room for the pockets to form.

For your resistance training exercises you should be performing movements that do target the muscles in the regions that are most likely to be impacted by cellulite, which means doing lunges, squats, deadlifts, hamstring curls, sit-ups/crunches, lying leg raises, triceps extensions, and triceps dips. Each of these movements will help strengthen the muscles in the legs/thigh/butt region as well as in the abs and underarms where that cellulite may be appearing. You should be aiming to lift a weight that is heavy enough so that you fully fatigue by the number of reps if you can do this at least three times per week, you will start to notice a difference in the appearance of cellulite. .


Which workout routine is the best to get rid of cellulite? It’s your fitness level and not your age should dictate your workout. Before embark on a workout routine take the fitness level test and follow the plan of exercise suggested in this guide as per your overall score.

How Fit Are You? Take the Fitness Level Test

HEALTH &BEAUTY

How much exercise should you do? Exercise needs to be regular and spread through the week, if you do the plan of exercise that we recommend on this guide three (3) times a week for results in as little as a month. Go!


STRENGHT

LEVEL

20-29

30-39

40-49

Hands under your Needs improvement < 14 reps <12 reps <10 reps shoulder, legs behind you, knees on the floor. Good 15-20 13-19 11-14 Lower your body with your back flat, then push up. Do as many as you Excellent >21 >20 >15 can for 2 minutes.

FLEXIBILITY

LEVEL 20-29 30-39 40-49 Test Thomas Flex: Lie in Needs improvement Extended leg above parallel a bench with your knees pulled up to your cheast (a) Hold one knee with Good both hands as you extend your other leg, relax your hip, and lower as far as possible while Excellent keeping the leg straight (b) Repeat on other side.

CARDIO (ENDURANCE)

LEVEL Walk (not jog) as fast as Needs improvement you can for one mile, record your time and heart rate. Use the formula below for your score, this is an estimation of your VO2 max

Good Excellent

to your hips Extended leg in parallel to your hips Extended leg drop below your hips 20-29 <39.4

30-39 <37.6

40-49 <35.8

39.5 - 43.8 37.7 - 42.3 35.9 - 39.5 >43.9

>42.4

>39.6

Cardio Level= 132.8 - (0.1692 x weight in kg) - (0.3877x Age in years) - (3.2649xtime in min) (0.1565 x Heart Rate in beats per minute) - adapted from Dr Bushman's Fitness Guide BALANCE LEVEL 20-29 30-39 40-49 The test of single leg Needs improvement If you touch your toes < 10 balance and touc. Test each leg separaagtely. (a) Lift your right arm (b) Bend down to touch your Good toes with your right hand, keeping your back flat and your right leg and left arm raised behind Excellent you Repeat as many times as you can for 60 seconds.

times If you touch your toes between 10 to 20 times If you touch your toes >21 times or >60seconds.

HEALTH &BEAUTY

HOW FIT ARE YOU? PRACTICAL GUIDE TO MEASURE YOUR LEVEL OF FITNESS by weightlossworld.co,uk


HEALTH &BEAUTY


HEALTH &BEAUTY


HEALTH &BEAUTY

Lower Body toning

Lower Body toning

Reduce cellulite on Tights

Whole-body vibration platforms to reduce cellulite: Another effective type of exercise to get rid of cellulite is the well-known whole-body vibration platforms that enable the user to train various skeletal muscles, and trigger other body reactions. The effects are used in sports, fitness, aesthetics, rehabilitation and medical therapies. Vibration platforms helps muscle strength and toning, cellulite

Lower Body toning

reduction, improved bone density; heightened secretion of hormones associated with exercise, and depressed response of hormones associated with stress. The intensity, defined by the parameters frequency, amplitude, magnitude (light vibration versus heavy vibration) and the direction of these vibrations are essential for their effect.


With aerobic exercise it is useful to have a guide to now hard your body is working. Ideally your heart rate should be around 75% of your heart rate max (MHR) or the duration of the exercise session, or in a zone between 60% and 80%. To start burning fat, you need to work at 6070% of your MHR. To improve your cardiovascular fitness you need to work at 70-80% or your MHR.

Here is how to accurately work this out…

60% - 70% MHR: • Find your resting pulse (eg 60 pulse per minute) • Work out your MHR by subtracting your age from 220 (eg 30 years old = 190) • Subtracts your resting pulse from your MHR: (190 – 60)= 130 • 60% of 130 + resting pulse = lower zone (eg 138) • 130 x 0.6 = 78 + 60 = 138 • 70% of 130 = upper zone • 130 x 0.7 = 91 + 60 = 151 • To burn fat you to work at 60% - 70%

HEALTH &BEAUTY

Working Out your heart rate zones:


Shoping online

You Essential Equipment You donâ&#x20AC;&#x2122;t need to buy loads of fancy, expensive equipment, the good news is there is really no need to splash out. Just make sure you have the basics: A heart rate monitor: to measure your heart rate and alerts you when your heart is working at the best rate for your sex. There is a zone you are advised to stay within and most monitors will beep if you start working too hard or you are coasting (only in the UK)

Fit Power Vibration Plate It is not an essential, but the advantage it works for all age people who wants to improve circulation, reduce cellulite, 10min = 1 hour workout, cheaper than go to the gym and most effective, it is worth the investment, and fun the vibration produce laugh on some people! (only in the UK)

Sport Water Bottle It is terrible important to drink enough water when you start exercising, both before and after your workout. Inadequately hydrated muscles weaken and cramp more quickly!

(only in the UK)

A good pair of trainers: Choice and prince range are mind-blowing. It is important to remember that technology and design have created trainers that are best for specific functions. The shoe should have good cushioning on the sole and good support around the heel and ankle.


Fed Up Of Covering Up?

Use Slendex Anti-Cellulite Crackle Mouse Slendex is made of natural and proven ingredients: • Pink pepper extract helps to supplement burning of fats. • Red algae extract results in a lipid deplete and enhances microcirculation. • Microalgae extract reforms the skin to become more firm and smooth.

100% natural. Formulated by a leading British Pharmacist who developed PepperMax-ALG Proprietary Crackle Technique Blend. Slendex has dual function topical anti-cellulite mousse and appetite suppressant.

“ Slendex is Amaizing”

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The Effective Plan to get rid of Your Cellulite - Exercise