5 Simple and Effective Ways To Get Rid of Cellulite

tips on how to get id of cellulite

Cellulite is one of the most annoying things women have to deal with. It doesn’t matter what size you wear or what body shape you are. It doesn’t matter how old you are either as it can affect you at any age.

Annoying right?

What is cellulite?

Cellulite is that fat tissue usually around the hips and thighs. It tends to be lumpy in structure skin and because of that its visible at any angle when you’re trying to rock your bikini, new lingerie or simply shorts or dress.

Why do we have it?

It can occur due to factors like:
uneven fat distribution, hormonal disbalance, genetics, a higher level of insulin, prolonged inactivity or excess body fat.

In this post, I’ll show you easy tips to get rid of cellulite or minimise its visibility so you can stop worrying about it and feel more confident.

1.Water

drink at least 2 litres a day+ extra 400ml for every hour of exercise (don’t account teas and coffees just pure water)

2.Diet

high protein, low in salt, plenty veg and low-fat dairy like low-fat yoghurt, Skyr or Quark. Products like these included in your diet will help to minimise cellulite.
If your cellulite is an effect of excess body weight you will need a calorie deficit to lose extra pounds. ( to make sure you’re eating right calories for healthy weight loss check out my free macro calculator.

https://martalentner.com/macro-calculator/

If you’re not sure what to eat and you need help with your diet try this plan. For £10/month you can join Ultimate Shred Lifestyle Plan.

It’s a diet generator that will give you multiple options for healthy meals every day. Click here to read more

3.Anti-cellulite exercise

Any exercise that will activate your muscle tissue and stimulate circulation in the problematic zone will help. Developing some muscle will also smooth this area up and will help burn excess of fat stored under your skin.

Regular lower-body weight training will make a huge improvement.

My favourite exercises:

RDL( Romanian Deadlifts), Weighted hip thrusts, glute bridges, leg press and weighted lunges. For lower body workout inspiration follow my

https://www.instagram.com/martalentner/

4.Dry brushes and massage

Regular massages and dry brushing helps the circulation and can help smooth up your skin.

5.Avoid sugar, caffeine, alcohol and smoking

All these break down or affect collagen in your skin. Collagen is responsible for tightness and elasticity ( youth ) of your skin. Lack of collagen can make cellulite even more visible.

2020-10-07T13:30:27+00:00October 7th, 2020|personal training|0 Comments

What to Eat to Lose Fat? Can You Have It All and Still Lose Weight?

weight loss tips

What to eat to lose fat?

There are 3 ways to lose fat:

✓ be super healthy and be on a calorie deficit

✓ have a healthy balanced diet, treat yourself in moderation and be on a calorie deficit ✓eat unhealthy and be on a calorie deficit

 

Yes, I said it!

You can be unhealthy and still lose fat just like you can eat only green unprocessed food and be overweight which makes you unhealthy.

It’s not what you eat that makes you gain fat it’s the fact that you eat more calories than your calorie expenditure is.

Sometimes it’s not a day cycle of calorie surplus sometimes it’s a week cycle.

Tell me if that sounds like something you’ve ever experienced? “I barely eat during the week, it’s the weekends that I fall off my routine and I can’t lose weight”.

That’s the primal example of calorie surplus week cycle.

This happens when you’re ok during and your diet looks good Monday-Thursday but over the weekend you consume enough calories to end up in calorie surplus.

 

My favourite way to lose fat tissue is the most human and sustainable way and that’s how I do it with myself and my clients.

Why?

Because it is realistic and maintainable.

✓ I want my clients to eat at least 3 different sources of dark green vegetables every day( with time it’s easy to introduce more but it is a good start). Dark greens are the highest in vitamins and minerals.

✓ I want them to have a balanced diet with Carbs, Fats and Protein in the right amounts to support their training and everyday activities.

✓ I also want them to feel free to satisfy their food cravings every day in ratio70/30% as long as they stay in a calorie deficit. 70% good whole foods + vitamins and minerals from veg and 30% whatever your body craves that will keep you happy and going strong on your fat loss journey.

 

2020-09-03T18:06:45+00:00September 2nd, 2020|personal training|0 Comments

What Gets Rid of Fat Tissue Faster – Diet or Exercise?

weight loss tips

What burns fat faster diet or exercise?

1. What burns fat faster diet or exercise?
2. What should you focus on?
3. What will finally get you the results you want?

You started a gym routine and diet months ago. Maybe even a few diets. You’re slowly burning out and your body is not changing as fast as you would like to.
How to get results?
Let me share with you, what I’ve been testing for a few good years on my clients and even longer on myself. Let me tell you what works so you can apply it to your routine.

Truth:
You will lose fat without exercise. Being on an appropriate calorie deficit will make you lose fat tissue even without exercise. That’s no secret, this is the fact.

You might think right now … what? how can you sell training programs when diet on its own could work perfectly fine.

Let me tell you why.

Fact:
Training not only is helping loose fat even faster but is shaping your body. If you only focus on the diet the only thing that will change is the amount of fat tissue. Losing fat from under your skin tissue without working on your body foundation will leave you with excess skin. Even if its just minor weight loss it will always be unstimulated by exercise and blood circulation skin that will continue to lose its tightness.
Training will help you build some muscle that will leave your body looking toned and will stimulate fat loss just by keeping your muscle mass alive. Having some muscle burns fat even when your body is at rest.

Sounds good?
It does to me.

Another benefit of training while losing weight is that calorie deficit doesn’t have to be so dramatic so you can keep enjoying your food and never feel hungry. Food-motivated always.

Summary:
Focus on:

1. calorie deficit – fat loss
2. weight training – fat loss, body shaping, skin tightening stimulation
3. cardio in moderation – extra fat burn stimulation to speed up the progress.

2020-09-03T18:07:47+00:00September 2nd, 2020|personal training|0 Comments

3 AMAZING WAYS TO TRACK YOUR WEIGHT LOSS?

weight loss tips

Are you being hard on yourself because you’re not progressing as fast as you would like to?

Give yourself more credit for all the hard work you’re doing.

You probably just don’t know how to track it so let me show you how so you know if you’re doing the right things.

If you are on the correct training or weight loss programme you should be able to spot progress every week.

Scale or measuring tape? 

With my clients, I do 3 measurements 

  1. Weight 

  2. Measurements (Chest, Waist, Hips)

  3. Pictures 

WHY? 

  1. Sometimes on your weight loss journey, your weight may stay the same or even go up. Especially when you just started training. It doesn’t mean your body is not changing you can still get smaller in size.

  2. When your body is already pretty lean you may lose body fat without a noticeable change in your measurements. If that happened to you before look point 3.

  3. When your weight and inches are not changing its time to check your progress pictures. On pictures, you will be able to see if you’re definition changed since last time you took them or even if your skin looks smoother due to fat loss progress as that will be an indicator of good change too (less fat tissue in your body means less cellulite).

These 3 simple steps help to make sure you’re on the right track and doing things correctly to reach your goal.
Some of us want our clothes to fit better and that’s a type of measurement too as long as you appreciate yourself for all the hard work you’re doing.

2020-09-03T18:31:41+00:00August 7th, 2020|personal training|0 Comments

The 5 Biggest Training Myths

MYTH 1. The more you sweat during exercise, the more fat you lose

The harder you work out, the more calories you’ll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you’re working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. (You may feel as if you’re sweating more in humid weather; but that’s because moist air slows the evaporation of sweat.) Exercising in extremely hot weather or in a plastic “weight loss” suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes. Which prevents sweat from evaporating and, in turn, cooling you off.

MYTH 2. Women shouldn’t lift heavy or they’ll get bulky

Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. When you pick up heavy things, your muscles get STRONGER (but not necessarily bigger).  If you pump yourself full of testosterone and eat way more calories than you are burning every day, you will get bigger.

If you pick up heavy things, and eat a caloric deficit (and eat the right kinds of food – actual healthy foods), your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will get that “toned” look that you’re after.

MYTH 3. Exercise is the best way to lose weight, diet doesn’t matter

While there is plenty of evidence showing people can lose weight just by being physically active, it is also one of the hardest ways to go about it.
Our energy balance is mostly determined by what we eat and our metabolic rate (the energy you burn when you do nothing). Our energy balance is determined only to a small extent by how active we are. That means losing weight just by being active is very hard work.
The best way to lose weight is through combining a nutritious, low-calorie diet with regular physical activity.

MYTH 4. The scale is the best predictor of progress

If you are working out and following a healthy diet, then part of the number on the scale reflects the new “good” weight (muscle), while pounds dropped won’t be a full representation of the amount of fat you’ve actually lost. This is why it can sometimes look as if despite your hard work you aren’t losing as much weight as you’d like. Fluid levels rise and fall through the day, as well, showing up as pounds lost or gained. Far better to judge progress by body composition changes, so look at inches lost, how your clothes fit and how much better you look and feel, rather than relying on scale weight alone.

MYTH 5. A friend’s workout plan will get me the same results

Everyone is different. One size does not fit all. Individual variables that affect exercise include age, weight, dieting history, genetics, medical conditions, injuries, and of course, gender – to name a few. A custom workout plan is essential to help you make consistent, measurable improvements in your body composition and strength.

2017-04-04T17:06:02+00:00April 4th, 2017|personal training|0 Comments
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