Mastering how to reduce cellulite does not have to be difficult. As long as you stay away from all the weird treatments out there you can systematically reduce your cellulite.
And let’s face it, treatments are many but results are few.
You see, most “treatments” do not permanently reduce your cellulite. Most of them simply dehydrate your skin and create the transient illusion of having less dimples.
And if you want permanent results that don’t vanish overnight, you are better served staying away from the snake oil.
Instead, you need to follow a custom tailored exercise and diet program that reduces cellulite permanently.
The Source Of It All
One sentence summary: cellulite is the accumulation of asymmetrical (dimply) layers of fat underneath your skin.
Thus, any type of skin brushing or massaging will do little to get rid of it because it’s under your skin – not on top of it.
And there is nothing unique about this fat. It’s not an accumulation of “toxins” and it doesn’t have any special properties – it can be burned off just like fat on any other area of your body.
Now there are many other contributing factors here (estrogen, circulation, collagen), but as long as you follow the right exercise and diet program they will all be dealt with.
So what program is best?
How To Reduce Cellulite With Resistance Training
Forget about running on the treadmill all day – this can actually make cellulite worse. The best way to get rid of cellulite is with resistance training done in circuit fashion.
It will address all the factors outlined above while simultaneously making you healthier.
The key here is to do your exercises in circuits so you spend less time in the gym and more time living life.
But what types of exercises?
You need to do a combination of upper body exercises, standard lower body exercises and lower body stability exercises.
This combination will give you the best results. The upper body and standard lower body exercises will burn a lot of calories and tone the major muscles. While the lower body stability exercises will tone all the smaller, more hidden muscles that standard exercises can’t reach.
This is why so many women fail when following a program that isn’t specifically designed to reduce cellulite.
Don’t make the same mistake.
Here is a breakdown of effective exercises for each category:
- Upper body: bench presses, pull downs, rows, overhead presses.
- Lower body standard: squats, lunges.
- Lower body stability: squats on bosu balls, step-ups with dumbbells overhead.
Here is a great lower body stability exercise to get you moving in the right direction:
For the best results, aim for 2-3 workouts per week depending on levels of soreness. Leave at least one day of rest in between.
In terms of cardio, keep in mind that it’s not necessary and when done in excess, can make cellulite worse. However, if you can manage doing more than 3 workouts per week adding cardio can help.
Just make sure you never do more than 5 sessions per week, don’t do a session right before resistance training and keep sessions to 45 minutes or less.
The good thing about cardio is that it burns extra calories while simultaneously increasing circulation.
Eating More While Reducing Cellulite
It is possible to eat more while you reduce cellulite. The key here is to eat food with a high nutrient density – more bulk, more nutrients, but less calories.
And calories do matter. Because no matter how much exercise you do, if your caloric intake is too high you will never be able to reduce the cellulite.
To burn fat you have to be in a caloric deficit. There is no way around this basic rule of thermodynamics.
Now a great diet to help you accomplish this is a balanced diet with slow digesting carbs. Simply pick a food item form each one of these groups every time you assemble a meal:
- Protein – white meats, tofu, sea food
- Carbs – beans, lentils
- Vegetables – dark colored lettuce
- Fat – wild salmon, brazil nuts
And if you are really serious about learning how to reduce cellulite make sure you eat more beans and legumes and less whole grains.
Only have whole grains before and/or after intense resistance training. This will help lower your levels of blood sugar which is another critical component here.
You see, even the slightest increases in blood sugar can completely shut down fat burning (and the reduction of cellulite) in your body. Unfortunately, whole grains digest faster than beans and legumes.
This is another reason to stay away from smoothies, juices and lattes – they digest too quickly and make blood sugar rise.
But how do you know if you’re in a caloric deficit?
Well, you could weigh and measure your food (not recommended). Or, you could simply control portion sizes. If you have a hard time estimating portion sizes simply keep a food diary for a couple weeks.
Then, increase or decrease food intake depending on how you feel and how fast you are losing fat. The good news is that eating balanced meals as outlined above will automatically lower your levels of hunger and by extension, the amount of food you eat.
What To Do If You Get Stuck
There is no absolute guarantee that your journey to reduce cellulite will be a smooth sailing process. There may be bumps along the way. Let’s go over some strategies you can implement if you get stuck.
First, you can eat less carbs and more protein. Reduce carbs on the days you aren’t resistance training and maintain them on the days you are.
Second, you can supplement your diet with caffeine. You can take it in tablet form or in loose leaf tea form. The caffeine will blunt your hunger and allow you to eat less calories while still feeling energetic.
Third, you can decrease rest periods between your resistance training circuits. This will create a higher metabolic demand in your body which in turn will burn more calories and optimize hormonal output.
Last Words On How To Reduce Cellulite
Don’t over think your action plan. Just start exercising and eating right. The more time you spend analyzing and researching the less time you have to reduce cellulite.
Although research is important, at a certain point it becomes detrimental because as options increase so does indecision.
Just get started!