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Posts Tagged ‘daily tips’
The Proper Squat for a Great Butt (but safe for your knees and back)!
Many people are aware that squats can give you great glutes, wonderful toned legs, and an overall more beautiful physique. What most people don’t know is that squatting with inappropriate form can compromise your knees and back, making you prone to injuries. In my famous “Hundreds Workout,” squats are one of the main components. However, I would also like to share with people that they are not only important, but that it’s important to use proper form and technique. In addition, did you know that proper form can also help you get more toned abs? Read on…
There are five rules for the movement before, during and in completion of a proper squat.
- The proper squat is done while pressing through the heels (“toes up” is a good rule of thumb for beginners to associate the feeling of pressing all their weight through the heels).
- “Core Tight” before you start, after you start, all through the movement, and when you complete the set movement and are replacing the weight on the bar. Tightening the core is the foundation for this movement’s safety, because it reinforces all the mechanics in the body, as the core itself is the foundation (or it should be, anyhow, but most people don’t use their core, which is why they have back problems).
- “Chest up/Shoulders back” as you move! The proper squat starts with the core tight, torso tall, chest up, and shoulders back for proper form PRIOR TO BEGINNING THE MOVEMENT, and continuously through the movement.
- Make sure that your knees are not bent and leaned forward so much that your knees are NOT extended beyond parallel to your toes. A 90-degree angle, a right angle in other words, should be your target for your leg movement, dropping your butt back as you drop into the squat, with a goal of keeping your chest as high as possible.
- Inhale through your nose as you drop down into the squat and exhale through your mouth as you “explode up” out of the lowest point (the seated position) of the squat, returning to the standing up tall position.
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- Nita Marquez
The best way to begin learning proper form on most standing leg exercises is on the smith machine, which is a weight training machine that imitates a squat rack and a barbell, with the support that is needed to keep us from falling or putting undue stress on the joints. Remember to keep the core tight, chest up, shoulders back, as this combination supports the back. The smith machine is a very effective way to learn proper form of squats for beginners. Once you have learned the proper squat technique, it’s best to start off with very light weight (or even no weight at all), as you move forward by performing your own proper squat on the squat bar, free-weight style. It’s always great to have an experienced trainer or workout partner with you when you perform these exercises, so that they can be available to check your form, and support through spotting if necessary.
Nita Marquez
I have always struggled with keeping my legs and glutes firm, so I hope this article will help anyone out there with the same issues. Great tips are also available at siouxcountry.com for these and other great exercises. Be on the lookout- Workout videos will be returning to nitasworld.com! Meantime, you will see that I’ve linked this article to two other sites that share exercise videos for men & women. Be aware that there is always support available through chat threads online. You are never alone on the journey of fitness.
Be well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
Nita’s Famous 100′s Workout (“Hundreds Workout”) for the Best Legs in the World!
A lot of people have asked me over the years how to get “legs of steel.” The fact is NOTHING will shred your legs up like doing these three things:
- eating lean (85% of the results you get in the gym come from your food intake- i.e., “diet”)
- combined with weight training for maximum output (going to failure, whether its with a moderate weight- not super light, or a heavy weight for sets of even 8, as long as you are going until you cannot do even one more full rep)
- sprinting (HIIT-high intensity interval training- see my other blog for detailed explanations of HIIT by clicking here)
First, you can learn more about lean eating, sprinting and weight training by researching on the internet, or checking out the dieting tips category in the nitasworld.com blog (click here). Of course, we talk a lot about clean eating and sprinting both in my book FIT FOR COMBAT with Nita Marquez, so ordering a copy for yourself to have on hand is not a bad idea for reference’s sake. It may be helpful for those of you who like hardcopy materials to scribble notes onto.
For the purposes of this article, we are talking about the hundreds workout, as I vowed to share my secret to keeping conditioned legs and glutes via spelling out the hundreds workout. My famous Hundreds workout is what works best for me in maximizing the effects of my leg workouts during all my year-round weight training regimens. It’s called the Hundreds Workout (you’ll understand why shortly- read on) and I do it once every week, in addition to my regular leg weight workouts. So, that amounts to two workouts for my legs alone on weights each week. If you’re a beginner, perhaps you should do the Hundreds Workout every other week, in addition to your regular weight training routine for legs. *Remember, the Hundreds Workout is a CONDITIONING WORKOUT- It is not intended to grow, develop, or reduce leg size. It is meant to condition the detail, for a more sculpted look of your legs that you can’t get through cardio or basic weight training for maximum output.
*Nita Marquez Hundreds Workout:
25 Leg Extensions x 4
25 Leg Curls x 4
25 Hip Abductors x 4
25 Hip Adductors x 4
25 Squats x 4
25 Calf Raises x 4
Do a moderate weight that you don’t have to reduce throughout the workout, so that you can complete the whole set without a “drop-set” style of training. Yet you want it to be heavy enough so that you can still feel it burning excessively by the 15th rep, making it difficult to finish the last ten reps of each set.
That’s it. By the time you’re done with my Hundreds Workout, you should feel exhausted, and ready to hit the jacuzzi, which won’t be a bad idea. The hot water and jets can be helpful to loosen up the muscles after this massive thrashing & conditioning workout you’ve just done. Always remember to have a fast-assimilating protein after your workout! If you’re unsure of what to buy, check out the store here to see some protein shakes I recommend. Of course you can always research online, too, checking out blogs & threads at siouxcountry.com.
Best of luck leaning out those legs, friends & fit moms! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
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Fitness Expert/Author/Speaker/Fit Mom
40′s BLUES- Why Energy Levels Drop around age 40 and What can Help
I will be 40 May 30 of this year. Ecstatic as I am (and I truly am excited, because all the women in my life tell me that the 40′s are the best years!), somehow, my body’s signs have been in disagreement. My moods have been swinging, patience has been shorter, sleep patterns have changed drastically (I can’t help but wake up at 3 or 4 am, like clockwork!), and energy has been doing a roller coaster number for the past year.
Maintaining my physique has actually been the least of my concerns. In fact, aside from having three awesome kids, nearing age 40, I have found that continuing to workout has been my main grounding factor, as well as the only thing that has given me more energy throughout the days. Eating better has definitely gotten easier with age, as I do believe that I am kind of “over it” with the “temptation” factor of food. These days, I eat to live and instead of living to eat. I experience and appreciate each day’s moments and accomplishments in order to “indulge.” Therefore, my indulgences are seldom beset in food, because I have children, a career, and I still continue to dream and do all that I can to build great things in my life, both for my family and for just myself.
As I said, nearing the age of 40, I have noticed a decrease in mood stability, and I am usually a vibrant and happy person. As well, my energy levels have begun to bounce extremely, making it less difficult to stay excited. I started doing some research and I found out from a counselor friend who is 48 years old and gorgeous, that she herself had experienced similar things at about age 42, so she started taking a supplement call Sam-E. I looked into it more, and yes, in fact as we near the aging of the 40′s, our bodies do slow down on the manufacturing of this amino acid derivative. Also, of course, I know that B-12, and all B-vitamins are a huge component in energy levels. I have my own multi-vitamin formula that includes a beneficial B-complex blend, but I also increased my dosage of the B’s, specifically of the B-12 and B-3 vitamins. I have a great liquid dropper of the B-12 made by NOW and I also got some additional capsules of Niacin (B-3), which help with circulation, energy, and seemingly for me, metabolism. Doses of niacin should be researched considerably prior to intake, so as to avoid some possible side affects.
With the three in combination with my usual daily intake of supplements like Fish or Krill Oils, multi-vitamins, glutamine, and Echinacea/Vitamin-C combination, I have enjoyed the benefits of taking Sam-E, and additional B-vitamins. I started by taking the Sam-E at the 200mg dosage daily and one B-12 dropperful with a Niacin capsule. I have already noticed a change in energy and moods. In addition, I should tell you that I cut out coffee about three days prior to doing this new supplementation combination regimen. It’s been helpful, tremendously! I have a lot more patience on the road (and in Los Angeles, that is difficult), I am less snappy with people, and I am getting a different, better type of rest now that I am back to maximizing the day’s hours. I did not add in any melatonine or sleep aids at any point because I wanted to see the change in my patterns simply by adding the Sam-E/B-Vitamin combo. It’s fabulous!
I recommend you do your own research, and start out with the lowest dosages (while removing caffeine pills or coffee for the first week, for the purposes of accurate energy measurement) of Sam-E and B-Vitamins 3 & 12. Increase as needed, and pay attention to your body. The age of beauty, inside and out, is definitely 40, and I am truly looking forward to it. If you’re not, then feel free to search out natural ways of maximizing what you have in you to offer not only to yourself and your family, but also what you are destined to bestow on the world with your wonderful energy! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
Essential Fatty Acids are Important, but Why?
Essential Fatty Acids – We hear the term all the time, but what does it mean?
Essential Fatty Acids are unable to be synthesized by humans, but are necessary components for healthy metabolism. Metabolism is the body’s rate of ability to burn fat. Simply stated, EFA’s assist with the breakdown of fat. Omega-3′s can be found in fish, eggs (the yolk), hazelnuts, pecans, in plant-based foods deriving from micro algae and brown algae, grass-fed beef, krill, hemp seeds and flax seeds, to sum up the majority of human-ingestible foods that contain EFA’s.
It is often noted that Americans consume far too many Omega-6′s and not enough Omega-3′s, which can be problematic. It is suggested on multiple medical sites and blogs to limit the Omega-6 supplemental intake, and measure the dietary and supplemental intake of Omega-3′s. This is very important.
EFA’s help with a number of health ailments, including prevention or management of Alzheimer’s, stroke, cancer, cardiovascular health, mental health, ADHD, along with some Autism disorders, and depression. However, dietary intake should be monitored. More than 3 grams daily of Omega-3 Fatty Acids can cause negative effects. Therefore, when taking in fish or krill oil gel caps, be sure to manage your intake according to the label’s stated ratios of Omega-3 to Omega-6 EFA’s.
Because of the effects of EFA’s on brain development, children are candidates for the usage of fish oil or plant-derived EFA supplements, as well as the foods that can contain Omega-3′s, such as the foods you will see mentioned below. Parents, it’s highly imperative that you manage supplementation for healthy brain development, but that you also balance your child’s limited supplementation with a diet that is rich in EFA’s for your child(ren)’s ongoing development and cognitive acuity.
EFA’s have been a part of my daily intake for years, primarily through Salmon, and occasionally through gel cap fish or krill oils. Recently, I learned that raw eggs (the yolk) will stay rich in Omega-3′s when uncooked, so I have been adding 1-2 whole raw eggs to my protein shakes in the morning when I wake up. The FDA has only ever reported .0003% salmonella poisoning deriving from eggs.
If fish isn’t your thing, eggs or grass-fed beef, then keep your krill or fish oil capsules around, or perhaps you can get a plant-based EFA supplement from the store (supplements are usually made from the algae mentioned above for vegan diets). Or keep a lot of hazelnuts, flaxseeds, and pecans around. This all helps tremendously, as Omega-3′s contained in these foods/supplements will especially support your skin, hair, nails, brain and overall metabolism.
So, develop well and healthy, maintain clear mental function, and stay fit, utilizing the fine benefits of Omega-3 fatty acids. EFA’s are your friend, so keep them around at all times! Be Well, Be You, BE PHENOMENAL!
-Nita Lee Marquez
America’s Hottest Fit Mom – Author, Fitness Expert, Motivational Speaker
Nita Marquez
Get that Dough- The Truth about Bread!
Looking to get fit? Looking to live leaner and look better? Looking to get more energy? How many of you believe that you have to cut out bread in order to look better? Guess what. Your health can still benefit from bread, even in today’s society of junk food, processed food, and fast food. Well, which really works for you when it comes to bread? There are three choices you are left to when trying to live a fitness lifestyle, which DOES require that you watch the types of foods you consume. Which of the following sounds best? These are your bread consumption alternatives:
- Eat a full-fledged no-bread diet for the rest of your life
- Eat “bad” bread and get unhealthy from it
- Or finally, make better choices in bread so you can KEEP BREAD as a part of your food regimen, and still chow down on a sandwich now and then.
I elect choice number 3! I’m not really a big bread eater, to be honest, but the realities are that anyone likes a piece of toast or a sandwich from time to time, if not every day. Most parents who send their kids to school use sandwiches as the staple part of their children’s lunches. I make colorful salads with free-range/organic-fed chicken along with fruits and veggies for my children, but sometimes, they like to have a wild-caught tuna sandwich or a good old fashioned PB&J (with organic natural PB & J, of course).
Whether it’s a lean meat, tuna, or vegan sandwich, the type of bread will constitute the “healthy” in that “nutritious sandwich,” so there are a list of important factors to consider when selecting breads for your healthy living choices. There are basically four types of breads. Those four breads will impact all the considerable factors you want to know about if you want to keep bread in your daily diet. The health factors to consider when you are eating anything really, especially bread, are:
- glycemic index (how the carbohydrates in the food impact your blood sugar levels- especially important for diabetics)
- fat content (especially consider the amount of saturated fats, as this can affect weight, heart condition, cholesterol)
- toxic or artificial ingredients (look out for toxic additives, corn syrup, hydrogenated oils, and preservatives)
- vitamin and nutrient content
- fiber content
- caloric content (important consideration for those trying to lose weight- but this is the LEAST of your concerns)
Here are the four breads you have to choose from at all times, and these notes will help you consider what is genuinely going to be best for you, considering the factors above:
Enriched Flour (Wheat or otherwise) Wheat Bread- A processed flour which is so processed that it has been horribly stripped of it’s most nourishing nutrients and vitamins, thus requiring an “enriching” process whereby nutrients and vitamins have been added back in. This bread is generally very unhealthy, because you never know what chemicals were used in the processing of those grains. Such processes include the use of bleach in an effort to strip, clean, and break down the grains into flour, not different than making white bread. High glycemic, toxic, chemically enhanced, and usually contains corn syrup to enhance taste and may contain hydrogenated oils.
Sprouted Grain Bread- Grains that are soaked in water until they have sprouted and can then maintain their vitamins, nutrient, and nutritional property (protein) value. The sprouted grains are crushed and used to make bread. Higher and more natural source of nutrition, fiber, and protein. Sprouted grain breads are much lower on the glycemic index than all other breads, thus making this a very healthy bread for diabetics, weight-loss candidates, and those looking for a healthy alternative for their delightful sandwiches without the fat storage that results from eating most breads on a daily basis.
Whole Grain Bread- Also a decent alternative to enriched or white breads, whole grain breads are delicious, tend to be more natural, and can be appreciated for their lack of processing. Although they are higher on the glycemic index, they tend to be more whole and natural, excluding junk ingredients like corn syrup and hydrogenated oils- the worst contents outside of the bleach used to break down processed grains. You can get these breads with high fiber and high protein content, if you are really on the lookout, and it is cheaper than sprouted grain bread, but not as cheap at the lame alternatives like enriched or white.
White Bread- Do I really need to go into why this is the WORST POSSIBLE BREAD TO CONSUME- EVER! It’s white because it’s bleached! Gross! The grains that comprise these breads are so processed and stripped and, again, bleached, that they are not even grains by the time they go into your body. They are loaded with corn syrups, sugars, hydrogenation, and more garbage. Just read the ingredients, and look up the processes for yourself. They are simply a taste-bud stimulating chemical, void of any nutritional value whatsoever.
My favorite of all breads is the famous Ezekiel Bread. I love this stuff! Low GI (Glycemic Index), high in protein, high in nutrition, dense and grainy texture, with easy to digest and assimilate proteins, vitamins, nutrients, and naturally occurring amino acids. Another new one I’ve found is Dave’s Killer Bread. USDA Organic Dave’s Bread is delicious, my kids absolutely love it, and we can count on integrity and protein and low glycemic index. These three things are especially important for my household because my son has no pancreas, and is consequently diabetic. Protein and GI are important for diabetics. I myself, like to stay looking and feeling fit, and staying lean and energetic, so these breads in limited amounts (maybe once or twice a week) work best for me also. Finally, I also am itching to try this new Paleo Bread. This stuff is all natural, low glycemic, high protein, and they even have a low-carb version!
So, keep your bread. Eat toast! Eat sandwiches! Enjoy your grains in a healthy way. Let me know your results here at nitasworld.
Be well, Be You, BE PHENOMENAL!
-Nita Lee Marquez
- Nita Marquez- America’s Hottest Fit Mom Fitness Expert & Author
The Foods We Eat- Fit Mom Knows Best!
I have been in the fitness industry since 1998, and in that time, I have taken baby steps at some points, and leaped strides in others. Knowing that I grew up with weight struggles and many addictive behaviors, many people have asked me what has been most difficult for me to change in living more fit over the years. To that, I always say that the food has been the biggest challenge to overcome, but overcome it, I have! If I can change from a processed and fast food lifestyle to living fit with my three beautiful children, I know anyone is capable of it.
There are steps, not always big steps, that can create big change. Here are some great tips for a quick change in both your physical appearance as well as your energy levels:
1) Drink at least a gallon of water daily
You don’t have to drink it all at once! Just carry around a liter bottle and drink & refill it 4 times, and that will be an easier way to manage your intake.
Start with 1-2 liters daily, and gradually increase from there. Trust me, you will crave more, the more you drink, if you drink water in these amounts consistently.
The more water you drink, the more you will pee, most definitely, but you will flush out toxic build-up, thereby increasing your energy levels!
Water- It does a body good!
2) Pull the high-sodium foods
Traditionally known amongst fitness experts and nutritionists, we say that one “cheat” day per week makes sense. You won’t cause much damage that one day, and eventually, you may not even want as much “junk” on your cheat day as you have starting out.
High sodium foods include:
- canned foods (unless noted as “no salt added” – even the “low-sodium” soups and canned foods still have a lot of sodium if you’re someone who is trying to manage their weight or blood pressure).
- processed foods, like frozen tv dinners, burritos, pizzas, even Weight Watchers and Jenny Craig and Nutri-System have TONS of sodium in their meal packets and frozen meals.
- packaged foods, like anything out of a bag or a box, tends to have a higher than desired sodium content.
- jarred foods, like pickles, salsas or anything else that is out of the jar, ready-to-eat
- condiments & sauces, like ketchup, bbq sauces, dressings, even mayonnaise has a lot of sodium most of the time!
- dairy, like milk, yogurt, some ice creams, butter, fake butter
I’m certainly not saying that you should completely cut these foods out of your diet, but if you are trying to manage weight or blood pressure, most often some of the excess weight can be dropped by pulling sodium and drinking more water. This is due to the fact that the first 8-20 pounds of weightloss on everyone tends to be water weight, and if you can just cut back on these foods that cause the water-retention, while drinking more water, you can usually lose that water weight quickly. The less junk you eat with sodium, the less water you’ll hold, and the less water you hold, the less lethargic you will feel.
These foods are simply something that you can, in baby steps, begin to cut back on and eventually eliminate, and the water is simply a rule of thumb that you can work up to, from the suggested 1-2 liters daily. The health tips can remedy blood pressure issues, weight management challenges, energy levels, skincare issues, and bloated stomachs. Try it, and feel free to post to this blog or email me at nitasworld.com.
That’s my tip for today! Remember to Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
Fit Moms Know Best! Keeping Your Family Fit with Fish!
Crab
Crawfish
Flounder
Haddock
Herring
Mackerel
Mullet
Oyster
Perch
Pollock
Salmon
Sardine
Scallop
Shrimp
Sole
Squid
Tilapia
Trout
Whitefish
The Two Most Important Fitness Tips for Fit Moms
One of the things I have found to be tried and true in the life of training to be a Fit Mom, is that I can fit my kids into my fitness NO MATTER what age they are. The other thing I found to be tried and true fact is that you can do anything you want, but you can’t all of it right now, a common disappointment to those of us who want to rush it all and do it all, like the commonly over-achieving Fit Mom tends to attempt to do.
Fit Moms have a nack for balancing tons at once- we are the ultimate multi-taskers. We don’t need to be reminded to go to the gym, or to take care of our children, to balance checks, pay bills, stay motivated to work hard, or things that we are known for our brilliant management of.
However, it’s important to our health that we remember the soothers in life, as these are the things that will keep us capable of our most awesome of awesomeness for the long term, while also helping us stay sane and even happy. After all, happiness is the whole point of living, right? The two main things we fit moms tend to neglect, but can stand to pay more attention to are:
- Rest- Sleep is necessary for our bodies (muscles and organs) to recouperate, and that recouperation is when our recovery from usage takes place. Sleeping 6-8 hours nightly is often difficult for us to force ourselves to do. When people don’t sleep enough, we burn out our health, and lose our patience easier. Keeping it all together for the long term requires proper sleep. For without proper recovery, we can cause health risks and moodiness that make it impossible to enjoy our lives.
“Sleep deprivation has been proven to lead to… weight gain… increases in inuslin resistance (which leads to diabetes)…” says Dr. Ann E. Rogers, who has studied the effects of sleep with test subject groups and individuals.
- Affection- Being adored, adoring ourselves, and adoring others amps the “yippee” chemicals in our brain. Whoever said a cocktail was the only way to wind down and smile at the end of a long day? Taking the time to hold our children, our companions, or our friends & family for long embraces actually stimulates the secretion of endorphines, which lead our brains and bodies to experience joy. ASU’s Associate Professor, Kory Floyd, has studied the effects of affection extensively. People’s organ capabilities, blood pressure, weight management, and overall health can be managed better with affectionate behavior.
“Affection can be a simple, non-pharmaceutical, cheap way to reduce stress.” Floyd has found that there are direct associations between being an affectionate person and a lower risk of depression and stress.
Thus we see that no matter how healthy we eat, how much we exercise, how much we extend to our children, and no matter how many tasks of responsibility we cover in our daily lives, we could be actually limiting ourselves, and our years, if we are not taking care to rest and embrace on a daily basis as well! Sleep and Love, life’s combo remedy to help longevity!
Enjoy & Empower! Be PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez, America's Hottest Fit Mom Creator/Fitness Empowerment Author/Miss National Fitness/Fit Mom of 3
Stay Active as the Weather Grows Colder!
It’s easy to stay active and fit when the weather’s warm. If you’re like many people, you probably spent much of the last few months swimming, biking, running, hiking, playing in the yard with your children, or savoring a nightly walk. But while warm weather may stick around for a bit longer, autumn has begun, and winter’s colder temperatures and shorter days are on the horizon. This is the time to think about how to maintain your exercise motivation beyond into the colder months.
The Harvard University School of Public Health states that exercise helps keep us physically healthy and even helps you cope with stress and bad moods. This is extra important in the fall and winter, when many people suffer from colds, flus and even seasonal depression. However, cold weather, early nightfall, and changes in your schedule can be barriers to keeping up your exercise routine. But these things don’t have to get in your way. Here are some tips for sticking to a fitness regimen as the seasons change:
* Move your workout indoors. An investment in some home gym equipment, such as treadmills and ellipticals, can make the difference between sticking to your exercise routine and skipping it altogether. Home equipment makes exercise convenient and weather-proof.
* Hit the ice. If you like to exercise outside, ice skating is a great way to enjoy the outdoors and get exercise even when it’s cold and snowy outside.
* Try snowshoes. Once a solid snowfall has arrived, snowshoeing is an ideal way to enjoy the outdoors and get a great workout to boot. It’s simple, fairly inexpensive and gives your heart, lungs, glutes and legs an incredible workout. If you don’t own them, you can rent snowshoes at many park districts and outdoor-sports shops.
* Enjoy the ski slopes or trails. Skiing–especially cross-country skiing–is a full-body workout. Many towns maintain local trails or hills for skiers to enjoy the snow and get fit at the same time. You can often rent skis if you don’t own them.
* Consider winter running or walking. You don’t have to give up your beloved outdoor walking or running once winter comes. Plenty of runners and walkers do so all year long. Just be sure to dress for the weather, avoid icy areas and make yourself visible with reflective clothing and clip-on lights if you run or walk after dark.
Do you need some extra motivation? These strategies can help you get and stay motivated when your mood is flagging:
* Change your time. In the winter, it may be too dark for your liking to run or walk outside in the evening. Try switching to early morning or lunch hour workouts instead.
* Find a workout buddy. A friend can provide social interaction, motivation and encouragement. In addition, if you’re nervous about exercising outside in waning light, a workout buddy provides added security.
Resolve to stay fit and active, even as autumn brings cooler temperatures and winter arrives on its heels. You’ll be healthier and happier.
Jim Rollince is a member of the creating writing department of Gym Source
He enjoys writing about Fitness, Nutrition, and many other related topics. Contact him at jimr@gymsource.net
Cellulite- The Real Solutions
Believe it or not, cellulite is not a result of just being fat or flabby. Cellulite is a major stress to most women, because we are the only ones who really get cellulite. The dimply, loose, cottage cheese appearance of those areas of cellulite are not even caused just by age.
The reality is that cellulite is a result of the bands of connective tissue in a woman’s body running in a different direction than our skin. By nature that skin can stretch, disconnect and collect fat more readily than a man’s body. Some people think it’s a matter of the nature of things, and that maybe God himself made us to collect fat more easily for the purposes of carrying life within us. Whereas, a man’s connective tissue runs more along with the skin, allowing for better binding from the skin to the connective tissue, which in nature would directly affect their bodies support to muscularity, rather than fat storage. Some would say that it’s because by nature men were intended to be hunter gatherers. Who knows?? The bottom line is they don’t get cellulite.
In the fact that men are generally more muscular, and traditionally are hunter gatherers, I wonder if there may be some truth to the lifetime(s) of conditioning that you see in people whose bodies don’t typically carry cellulite. What I’ve noticed over the years for myself, as opposed to the women in my family, is that because I cross train (weight training combined with running, hiking, plyometrics, and dance/gymnastics) and eat a high protein diet, I have conditioned my body for a more muscular toned look. Whereas the women in my family are all very beautiful and soft-skinned, and they all retained their youth quite well through the aging process, they still struggle tremendously with cellulite. Since I’m genetically pre-disposed to cellulite (yes, the cellulite is going to happen, but how bad it can get is often contingent to our genetics), I still fight it, but the fact is because I weight train, I am constantly working the muscles for conditioning, so I appear to have very little cellulite in comparison to my genetic precedents.
a cellulite butt without weight training/ cross training
Cellulite is a result of the direction of connective tissue in a woman’s body. You cannot change the direction of your connective tissue, as it will always run opposite the skin. Nothing will ever change that we can get cellulite. Also, you cannot alter the genetic ancestry you possess within your family’s lines. If the women have tons of cellulite, you are inheriting that genetic code. However, there are things you can do to condition the genetic code you have toward cellulite, and I know because I have done it myself.
If you weight train, you increase connective tissue activity so that it does not worsen, but can get better with age through constant conditioning. In this case, it’s a lifestyle to workout daily, not an option. That’s the reality. In addition to weight training, you have to do other things to exercise so that you are stimulating collagen production (which also aids in skin health and the ability to visibly reduce cellulite). If you get your body used to doing the exact same things with the muscles all the time, then the lack of versatility causes complacency within our muscles and connective tissue. Thus you must always be changing activities, mixing and matching, along with your weight training (which should be your core focus if you want to reduce cellulite).
Cardio and interval training help your body in the fat burning and high-calorie burning department, and they enhance weight training on whatever level you do any of this. Thus, what I have learned for myself is that running, sprinting, dancing, plyometrics (jumping and explosive and agility training), hiking, step mill, stairmaster, elliptical, and hanging out walking at events with my kiddos, have all been really effective. Effectively, all of the aforementioned activities coinciding with weight training have helped me to condition my genetic code in such a way that I don’t struggle as much with cellulite as the women in my family, and I’ve struggled even less with the war on cellulite as I have gotten older (I’m now 39).
On top of the collagen and the connective tissue activity stimulation, some other ways that women can avoid cellulite with cross training is through the ongoing stimulation of better circulation. The better the bloodflow, the better your skin and muscles. Also, working the explosive fast-twitch fibers of the muscles creates a more conditioned appearance and can also support your efforts to reduce cellulite’s gross appearance. In addition, with good diet, you can decrease the amount of subcutaneous water retention. When you retain water from poor diet (too many processed foods or too much sodium or dehydration) or you’re too inactive, your body will retain water and fill those open cellulite pockets between the connective tissue and the muscle.
hydration helps metabolize fat and shed cellulite
a butt with weight training and interval training
The exercise cross-training is key, but also diet has a very hearty role in the reduction of cellulite. Higher protein diets rich in leafy greens and raw foods tend to stimulate all the same things mentioned above: circulation, collagen, less water retention, better digestion (so as not to retain excessive toxins), overall glow of the skin and muscular nourishment. It’s as important to eat healthy as it is to exercise when it comes to reducing cellulite. As well, it’s as important to drink lots of water as it is to eat healthy and cross-train. Too little water causes dehydration, and dehydration causes water retention, which causes more dimples in cellulite.
Weight training combined with cardio, interval training (you can find articles on interval training right here at nitasworld.com!), plyometrics, running, sprinting, elliptical, step mill, stair masters, dancing, and whatever other effective high-fat-burning exercises are the foundation for cellulite reduction. Couple this activity regimen with high protein and leafy greens and lots of water (a gallon a day is rule of thumb) and you will reduce cellulite!
Remember you can’t get rid of cellulite, but you can condition your body to have less of it with this lifestyle. That’s why you rarely see cellulite on competitive physique athletes. Those who live the lifestyle look sculpted and toned year round.
I believe that my lifestyle has altered this for me and I continue to smoothen the areas of my skin that seem to be camping areas for cellulite. Though I will continue to be at war with cellulite because of my body’s inherent predisposition to cellulite by virtue of the natural direction of my connective tissue, I see that my active lifestyle continues to change and improve the appearance of my body, and I love living fit because of it! Additionally, I feel better, happier with my appearance, and more confident and energized.
Now one last thing I tell everyone, BE HAPPY. Joy can help reduce the amount of cortisol (the body’s toxic product of stress) we manufacture. Cortisol manages to make us hold toxins, stifle digestion, retain excess water, and overall, it leads us into an easier cellular breakdown (which causes aging AND cellulite- yuk!). So the final key to cellulite reduction, and quite possibly more important than cellulite reduction- SMILE! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
Nita Marquez America's Hottest Fit Mom™ TV Personality/Trainer/Author/Speaker