Many women think they tried it all to get rid of cellulite: working out for hours every day, cutting out gluten and dairy, expensive creams, lotions and scrubs and what not. And nothing worked. Cellulite is some kind of curse and they will have to live forever with it.
Good news! There really is a solution to cellulite, it might take 1 to 6 months to see results, but it will be worth it!
WHAT CAUSES CELLULITE
While genetics play a big role in womens overall body fat distribution, there are other factors that contributes to cellulite appearence:
- Too much body fat.
- Muscle atrophy (muscle loss).
- Weak connective tissue.
- Bad diet.
- Poor blood circulation.
It is obvious that there is nothing we can do to change our genetics, however, we can improve on every other factor causing cellulite. Here we go.
If muscle loss is one of the major factors causing cellulite, the solution is to build muscle. Don’t be afraid of lifting heavy weights, focus on getting stronger week by week. Exercises that will give you the most results in shortest amount of time are leg presses, squats, romanian deadlifts, lunges, bulgarian split squats, hip thrusts and bridges. Don’t think that the more you’ll workout, the more you will improve, either. Your muscle grows while you’re resting, so train your legs 3 times a week on non consecutive days. Perform 3 to 5 sets of heavy 6-8 repetitions per exercise.
The goal when doing cardio is to improve blood circulation and burn some calories, not to strain your muscles. Activities like spinning and running for hours makes things even worse, making you feel tired, sore, hungry and increasing water retention.
Stick to fast paced walk in outdoors or on a treadmill, on days when you don’t train legs.
Get yourself a foam roller and create a foam rolling routine for your legs to increase blood and oxygen circulation. Perform it at the end of every leg workout for best results.
Calorie deficit or surplus?
At this point, I hope you allready know what calories and macro and micro nutrients are, if not, you might want read these articles where I explain it in detail:
- CALORIE COUNTING. For beginners
- MACRONUTRIENTS FOR A BEAUTIFUL BODY
- MICRONUTRIENTS FOR HEALTH AND BEAUTY
We allready know that to lose fat we need to create a caloric deficit. Fat cells on your hips are no different than fat in any other area of your body, so caloric deficit is needed to make your fat cells shrink in size. You see, when fat cells grow in size, they push against connective tissue and create a dimply appearance on your butt.
Since you want to lose fat, while preserving (or in best scenario, building) as much muscle as possible, don’t do any drastic calorie cuts, shoot for 250 daily calorie deficit.
However, this applies when a woman has cellulite bacause she has excessive body fat AND too little muscle.
But what if you are allready skinny and still have cellulite? Well, you have to focus on gaining muscle solely. To do so, you’ll need to be in a small calorie surplus (no need to gain excess body fat either). Shoot for 250-300 daily calorie surplus.
Read this article if you want to learn more: HEALTHY WEIGHT GAIN FOR WOMEN
Since your goal here is to build muscle and collagen as well, calories are no longer the only most important factor. The right macronutrient intake will play a huge role in your body composition.
Protein is vital for building muscle and strenghten the connective tissue, shoot for 1.5-2 grams of protein per kilogram of body weight.
On the other hand, essential fatty acids compose cell membranes and attracts water into dehydrated cells. Aim for 1 gram of fat per kilogram of body weight.
The rest of your calories should come in form of carbohydrates, prioritise fiber and potassium rich foods, such as fruits, vegetables, legumes and potatoes to reduce water retention.
Supplements, by definition, supplement your nutrition. They will not work if your nutrition and training is not consistent.With that said, these can help a lot:
- Omega-3 fatty acids promotes collagen production in the skin and reduces inflammation. Make shure that you are getting a high quality Omega-3, not Omega-3-6-9 supplement. Get in a total of 6 grams of Omega-3’s per day. (I use this, take two capsules per day).
- Vitamin C is important for forming collagen and elastin, and restoring skin structure. Aim for 900mg of vitamin C per day. (I use this, take in 1 capsule per day).
As I said, magic creams and lotions, with a perfectly photoshopped model on the package, simply don’t work. However, I do believe that regular cold showers, exfoliation and hydration will help improve skin tone. If you need a quick remedy get a fake tan.
Remember that you should follow all the steps to get results, commitment is really the hardest part and once you’ll make it a routine it will get easier.
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