How To Get Rid Of Cellulite FAST – A Guide For Women

how to get rid of celluliteHave you been struggling to figure out how to get rid of cellulite fast? Are you confused by all the pills, rollers, massagers, creams and “skin treatments” out there? Have you lost a lot of weight only to notice that the cellulite is still there!?

Even worse, has dimply cottage cheese-like cellulite put a strain on your love life???

If you answered yes to any of these questions rest assured that in this comprehensive guide you will learn how to get rid of cellulite permanently.


What got you to this point in the first place?

Before we can attack your problem you need to understand what caused it.  Otherwise, you’ll end up spinning your wheels trying every bogus treatment under the sun.  And do you really feel like buying another body wrap or another bottle of pills only to be disappointed yet again?

Probably not.

In a nutshell, cellulite is caused by the uneven distribution of fat in between your skin and muscle tissue.

And there are many contributing factors here:

  1. A lack of muscle tone
  2. Reduced collagen production – a skin tightening protein
  3. Poor micro-circulation (blood flow to the smaller areas in your lower body)
  4. A higher ratio of estrogen (fat storing hormone) to testosterone (fat burning hormone)

And all of these are interrelated. A lack of muscle tone will reduce your metabolic rate which in turn will make it harder to burn dimply fat; poor circulation makes it extremely difficult for your body to reach and break down fatty acids; and lower levels of testosterone make you store fat while simultaneously decreasing your ability to recover from exercise.

So you have to attack all of these factors in parallel if you’re serious about figuring out how to get rid of cellulite once and for all.

Here is the good news: you can fix all of these with a specialized exercise and diet program. Your program has to be custom tailored, though, to deal with all the root causes of your cellulite – don’t expect to get rid of the “orange peel”  by following a generic “weight loss” program!

Also, note that I didn’t list a buildup of toxins or poor genetics as contributing factors. Both of these have nothing to do with your cellulite. Ok, maybe genetics can make you more predisposed to getting cellulite, BUT there has to be environmental triggers that let the genes express themselves.

This means that having a predisposition to cellulite is no excuse for throwing in the towel. It is under your control.

Exercising the right way

Your exercise program needs to burn a lot of calories, increase the firmness of the muscles in your legs and butt, increase the tightness of your skin (collagen production) and optimize your hormonal balance.

Without question, your program should be built around resistance training. Specifically, you need to do total body exercises and specialized stabilization exercises for your lower body.

The total body exercises will address all of the above, and the stabilization exercises will target all of the smaller, more obscure muscles in your lower body. Muscles that generic, total body exercises may not be able to target effectively.

And if you want to “smooth out” your lower body as quickly as humanly possible,  you need to tone all the muscles – even the small, hidden ones.

Wait a minute! I just want to learn how to get rid of cellulite – I don’t want to turn into the incredible hulk!

Don’t be afraid of weights! Not only does it take a long time to build up significant amounts of muscle, but the female body does not have the skeletal or hormonal profile for rapid muscle building.

On average, men usually have 400% more testosterone than women*. So you have nothing to worry about unless you train for hours every day and inject yourself with male hormones.

Ironically, women with a little more lean muscle tissue are smaller than those with less because muscle burns calories and occupies less space than fat.

*Note: this average percentage varies by lab and organization.

The exercise prescription for getting rid of cellulite

Here are some great total body exercises:

  1. Upper body pushing muscles (i.e., chest): push-ups
  2. Upper body pulling muscles (i.e., back): rows
  3. Lower body (i.e., legs and butt): squats

Here is a great stabilization exercise for your lower body to target those smaller muscles:

Alternating bird dog extensions

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*make sure to forcefully contract your glutes (butt) when raising your leg.

For the best results, do your group of exercises in circuit fashion – one after the other without any rest in between. Once you go through all of them, rest and then do them again. This will save you time, burn more calories and create a much stronger hormonal response.

What about cardio?

Yes, cardio can help because it burns extra calories and increases circulation. However, if you can only commit to a couple workouts per week stick with resistance training – it will create the fastest changes. Also, doing too much cardio can interfere with the results you get from resistance training.

Even worse, when done in excess it can dampen your hormonal output.

This is why, unlike other “experts”, I don’t recommend a massive dose of high intensity cardio – it decreases recovery abilities. You have to listen to your body and do a mix of high, medium and low intensity cardio depending on how you are recovering.

Here are some simple rules to follow:

  1. never do more than 5 cardio sessions per week
  2. never do a cardio session right before a resistance training session
  3. never let a single cardio session last longer than 45 minutes
  4. never exercise on an empty stomach

Putting it all together

There are so many different variables that finding the right schedule can get overwhelming. Just keep in mind that at the very least you need to do 2 resistance training sessions per week. And leave 2 days of rest in between.

Here are some other sample schedules you could follow if you have more free time:

Schedule #1

Monday: resistance training
Tuesday: rest
Wednesday: resistance training
Thursday: rest
Friday: resistance training
Saturday: rest
Sunday: rest

Schedule #2

Monday: resistance training + cardio
Tuesday: rest
Wednesday: resistance training + cardio
Thursday: rest
Friday: resistance training + cardio
Saturday: rest
Sunday: rest

Schedule #3

Monday: rest
Tuesday: resistance training
Wednesday: cardio
Thursday: resistance training
Friday: cardio
Saturday: resistance training
Sunday: cardio

How to get rid of cellulite with nutrition

Ignore all the weird diets out there. Your diet only needs to do 3 things:

  1. Reduce levels of blood sugar – accelerates fat burning
  2. Create a caloric deficit – flips on the fat burning switch
  3. Increase circulation – accelerates fat burning and exercise recovery

To address all of these I recommend assembling your meals from the following 4 groups:

  1. Protein
  2. Carbohydrates
  3. Fat
  4. Vegetables*

*for accelerated results cover half your plate with vegetables in as many meals as possible

Here is what to look for in each of these groups:

  1. Protein: low levels of animal saturated fat (enhances circulation)
  2. Carbohydrates: low levels of sugar and high levels of fiber
  3. Fat: a balance between monounsaturated, polyunsaturated, omega-3 and omega-6 fats
  4. Vegetables: darker colors

Here are some top foods for each group to get you moving in the right direction:

Protein
white chicken
egg whites
wild salmon

Carbohydrates
beans
lentils

Fat
coconut
olive oil
walnuts

Vegetables
kale
broccoli

And don’t forget the following basic, but often ignored advice:

  1. Have breakfast within 30 minutes of waking up. Skipping it will mess up your levels of blood sugar for the rest of the day no matter how healthy you subsequently eat.
  2. Avoid liquid and “mushy” calories – lattes, smoothies, sodas, yogurt, etc.
  3. Avoid anything white – bread, pasta, cereal, crackers, etc.
  4. Smaller, more frequent meals speed up fat burning and accelerate recovery. Three meals are better than one, and six meals are better than three.
  5. A smaller dinner is better because your metabolism slows down as bedtime approaches.

Speeding things up with carbohydrate manipulation

Of all the different macronutrients, carbs have the biggest impact on your levels of blood sugar. And recall that lower levels of blood sugar accelerate the burning of dimply cellulite fat. So wouldn’t it make sense to simply cut out carbs from your diet for the fastest cellulite reduction possible?

No.

Because you’ll eventually enter ketosis. A state in which your body runs off of an alternative fuel source, ketones. The problem with this is that ketosis is pure misery – your mental output will decrease, your breath will become metallic, acidosis in your muscles will make exercise extremely painful, and you’ll burn less calories from your workouts.

But there is a way to drastically lower your carbohydrate intake while staying out of ketosis: by rotating your consumption.

It’s actually very simple: eat a normal amount of carbs when your body needs them most (resistance training days) and eat less carbs when you need them least (non-resistance training days).

Now you will have to experiment here to find the right amounts because each body will react differently. Some women do just fine with an extremely low level of carbs, others can only restrict carbs from about 50% of their meals.

So listen to your body and course correct along the way. And if you need a little boost on the low carb days have some strong loose leaf green tea or yerba mate.

Here are some sample schedules you could follow:

Carb manipulated schedule #1

Monday: resistance training
Tuesday: rest (less carbs)
Wednesday: resistance training
Thursday: rest (less carbs)
Friday: resistance training
Saturday: rest (less carbs)
Sunday: rest (less carbs)

Carb manipulated schedule #2

Monday: resistance training + cardio
Tuesday: rest (less carbs)
Wednesday: resistance training + cardio
Thursday: rest (less carbs)
Friday: resistance training + cardio
Saturday: rest (less carbs)
Sunday: rest (less carbs)

Carb manipulated schedule #3

Monday: rest (less carbs)
Tuesday: resistance training
Wednesday: cardio (less carbs)
Thursday: resistance training
Friday: cardio (less carbs)
Saturday: resistance training
Sunday: cardio (less carbs)

Two aces up your sleeve

If you want to get a little more out of your workouts you can tweak your pre-workout and post-workout nutrition.

Right before your workout you want to stabilize your blood sugar and activate your adrenals.

To stabilize your blood sugar simply have a small snack (around 200 calories) that consists of slow digesting carbohydrates. An apple would fit the bill here.

To activate your adrenals have about 50 mg of caffeine. You can get it in tablet form or in its natural form (i.e., tea). The caffeine will break down fatty acids, reduce mental fatigue and increase endurance.

After your workout you need to avoid “the paradox” – a situation where increased core temperature blunts hunger even though you need nutrients ASAP. You see, right after your workout your active tissues can absorb a higher than normal amount of nutrients. This translates into faster recovery.

And faster recovery translates into more frequent workouts which translates into more fat burning.

The problem is that it’s very difficult to eat solid food right after intense exercise. This is where liquid nutrition can save the day.

The good news is that you don’t need any fancy supplements here. Some simple whey protein and dextrose will do just fine. And if you want to stay away from supplements you make your own liquid meal by blending milk (protein) and oats (carbs) as a base. You can then add other things to modify the taste: agave, honey, raw cocoa powder, etc.

Try to get about 50 grams of carbs and 10-5 grams of protein.

Can’t I just use diet pills, a scrubber, a massager, a body wrap, a detox, or [insert other weird treatment here] to get rid of my cellulite?

Well, if there really were a magic bullet everybody would be taking it and cellulite wouldn’t be an issue. But the reality is that the majority of these treatments either don’t work or provide temporary results.

Let’s go over some of the most common ones.

Creams

The majority of modern creams use three mechanisms of action:

  1. they increase circulation
  2. they induce collagen production
  3. they break down fatty acids (lipolytic action)

The bad news is that most creams simply have a lot of caffeine in them which temporarily dehydrates your skin and creates the false appearance of having less cellulite.

Also, let’s assume that a wonder cream was developed that had the ability to break down a significant amount of fatty acids and increase circulation…

Here’s the catch: even if the cream did this, you would still need to be in a caloric deficit for the mitochondria in your cells to burn the fatty acids.

Just because fat is broken down doesn’t mean it gets oxidized (burned).

If you aren’t in a caloric deficit the broken down fat will enter circulation and then get re-deposited. Your body does this all the time!

Massagers

The alleged benefits here are increased lymphatic and blood circulation. Lymph is a fluid that transports fats from the digestive system and it also takes bacteria to your lymph nodes for destruction.

Unfortunately, massagers suffer from the same problem as creams: increased circulation is of little benefit if you aren’t in a caloric deficit.

You are better served permanently increasing circulation with exercise and diet. Better blood flow 24/7 will create much better results vs. better blood flow during a short massage.

Body wraps

The main claims here are that body wraps “detoxify fat”, increase “heat” and “shrink” the area. A lot of the terminology is so vague that the true mechanisms of action are quite nebulous.

Sadly, most wraps simply dehydrate the skin temporarily. And does it really make sense to wear an uncomfortable wrap all day if the results don’t even last?

Skin brushing

At best, brushing your skin will remove dead skin cells and stimulate the formation of newer cells.

But remember: cellulite is caused by uneven fat layers pushing up from under your skin. Brushing the top of your skin does nothing here.

99.99% of the time you will be better off saving your money. Stick with exercise and diet. The only thing I would maybe recommend using is a cream. Research has shown that applying cream with Retinol-A twice a day over an extended period of time can potentially reduce cellulite.

So after going through an extensive exercise program you could potentially use a cream if there is some lingering cellulite left, but don’t expect miracles here.

What about liposuction?

Wouldn’t it be nice to just fall asleep, have a surgeon suck away all the fat with a rod, wake up and notice that the cellulite is not there anymore? Well, there are many issues with liposuction:

  1. there is no guarantee the dimply fat won’t come back
  2. there is a vacuum left between your fat and skin which can make cellulite look worse
  3. it’s expensive
  4. you have to take time off of work for recovery
  5. it doesn’t make any system in your body healthier
  6. you can be left with loose and saggy skin which requires more surgeries to fix
  7. there can be other complications like infection, seromas, etc.

Bottom line: save your money and give yourself a natural liposuction. And in the process you’ll give yourself the gift of better health as well.

You have all the tools necessary to learn how to get rid of your cellulite

All that is left if for you to take action. Remember that in the absence of action information is rendered useless.

So don’t wait for all the stars to be perfectly aligned – just get the ball rolling and course correct along the way. And you can always drop us a line below if you get stuck!

If you are really serious about finally figuring out how to get rid of cellulite get started with your first workout right now.

To your cellulite success!

CLICK HERE to discover how to get rid of cellulite in just weeks!

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{ 2 comments… read them below or add one }

Emily

Wow. This was very informing and helpful :)

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Cellulite Central

Glad the information helped!

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