Trying to find the best cellulite reduction method can be like finding a needle in a haystack.
Let’s face it, there are simply way too many options out there – body wraps, skin brushing, laser therapy, diet pills, detoxes, creams, massagers, and even plastic surgery.
But unless you have a medical degree it’s pretty much impossible to figure out what works and what doesn’t work.
Now before you give up hope and get depressed, here is the good news: you do not need to purchase any of these “treatments.”
The best cellulite reduction method involves a fine-tuned combination of exercise and diet. And although a generic program won’t work here, at least you don’t have to empty out your purse buying all these alleged treatments only to notice that they don’t work.
So let me show you how to create the biggest reduction of cellulite.
Step 1 – Creating Instant Momentum With Exercise
Don’t even think about diet yet. You need to jump start your progress with exercise. It will give you an instant injection of adrenalin and forward momentum.
And this is where most women fail – they never get started!
As I mentioned earlier, a generic program won’t do here. For the best results, you need to follow an exercise program that uses a blend of total body exercises, generic lower body exercises and lower body stability exercises.
The total body exercises will help you burn a lot of calories and by extension, body fat. And keep in mind that cellulite is nothing more than uneven layers of fat in between your skin and muscle – and it can be burned off just like any other type of fat.
The generic lower body exercises will tone and tighten the bigger muscles in your lower body.
And the lower body stability exercises will tone and tighten the smaller, hidden muscles in your lower body. You don’t want to leave any single muscle in a flaccid, un-toned state.
Essentially, this is a two-pronged approach: burn off as much dimply cellulite fat as possible while simultaneously toning and “smoothing out” the underlying tissue (muscle).
It’s critical that you address both of these or you could end up with mediocre results. And if you are going to put forth the effort anyways, you might as well cover all of the angles.
For example, if you simply burned off body fat and ignored toning your lower body you could end up with less cellulite, but still have a loose and flaccid appearance.
On the other hand, if you simply did a bunch of lower body exercises without losing body fat you could end up with a firmer butt and legs while still having cellulite. Even worse, you could end up with a bigger lower body (muscle + fat) that still has the orange peel appearance.
In fact, this is the primary reason why you see so many skinny women that still have cellulite. Although they are small, they have a high proportion of fat to muscle. They have virtually no toned muscle and a lot of their lower body mass consists of uneven cellulite fat.
I used to be one of these women! Maybe you are to…
The Cellulite Reduction Exercise Prescription
Ok, so you know the general principles behind effective exercise for reducing cellulite, but what specific exercises should you do and how often? Here are the details:
- Perform 2-3 resistance training workouts per week
- Leave 1-2 days of rest between each workout
- Do your exercises in circuit fashion
Here are some excellent exercises for your entire body (including lower body): dumbbell presses, pull-ups, pull-downs, dumbbell rows, deadlifts, lunges, dumbbell squats, etc.
Here are some stability exercises for your lower body: squats on a bosu ball, bird dog extensions, step-ups with dumbbells overhead, etc.
Here is a video of a stability exercise to get you started:
Now to create a circuit, pick an exercise that works your pushing muscles, one that works your pulling muscles, and one that works your lower body. Use a combination of generic and stability exercises for your lower body.
I recommend doing 3-4 circuits per workout depending on your fitness level.
What About Cardio?
Cardio can help, but it shouldn’t form the backbone of your program. Only do it if you have extra free time after doing your three circuit training workouts per week.
It is an effective tool for burning more calories and increasing circulation – poor circulation contributes to cellulite.
Just make sure it doesn’t interfere with your circuit training. You see, intense circuit training requires ample recovery. And too much cardio can interfere with this. So listen to your body and adjust your cardio according to how well you are recovering from the circuit training.
More is not better in this case.
Step 2 – Accelerating Your Cellulite Reduction With Nutrition
It’s not impossible to reduce your cellulite with exercise alone, but I wouldn’t take this chance. Because unless you have an ultra fast metabolism, the kind that lets you eat everything under the sun while not gaining a single pound, it will be very difficult to get results without tweaking your nutrition.
After all, it’s extremely easy to out eat the amount of exercise you do. Unfortunately, it’s not uncommon for people to use exercise as an excuse to eat more. Then, they end up gaining weight instead of losing it!
Either way, even if you have a fast metabolism, tweaking your nutrition will accelerate your results.
The bottom line is that effective fat loss requires that you be in a caloric deficit – you have to eat less calories than you burn.
There is no way around this.
But being in a caloric deficit is not enough. You also have to focus on the quality of your food and on your levels of blood sugar.
Lower blood sugar accelerates fat loss.
To accomplish all of this, simply incorporate all of the following food groups into your meals: protein, vegetables, fat and carbs.
The best sources of protein will be low in animal saturated fat and have all the different amino acids.
The best sources of vegetables will have darker colors and a high amount of nutrients.
Conversely, there is no single best source of fat. Instead, you are better off eating a wide variety of fats: monounsaturated, plant saturated, omega-3 and omega-6.
Finally, the best sources of carbs will have the smallest impact on your blood sugar. They should be high in fiber and low in sugar.
By far, the carbs with the least impact on blood sugar are beans and legumes. But you have to incorporate them into your diet piecemeal – they have too much fiber. It will take time for your stomach to adjust.
Now once you have a set of foods that fit the above criteria, use them in a set of recipes that you eat over and over again. Having a set of meals you stick with will simplify meal prep and reduce headache.
Over time, you will learn how to prepare these meals very quickly.
And remember that eating smaller, but more frequent meals accelerates fat loss.
There is no single cellulite reduction treatment that will produce overnight results. In fact, the treatments that actually do provide results only do so temporarily. A lot of the creams, for example, simply dehydrate your skin which creates the fleeting illusion of having less cellulite.
So if you want to finally get rid of the cellulite problem and stop going around in circles, apply the advice in this tutorial!
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