We all want to be comfortable in our own skin.

Becoming confident in our skin creates a positive self image.

Now I understand, beauty from the inside is important and should always be priority number one.

But lets try to be honest with our self for a moment.

When we feel beautiful on the outside we reflect it even more from the inside.

Humans are hard wired to notice beautiful skin and appreciate ones care for amazing skincare.

Many are blessed with smooth and healthy looking skin but not everyone has been glittered with magic skin sparkle dust from the gods!

In this article I want to try to show you a real solution for your cellulite.

How to lose cellulite and what are some of the main causes.

I want to teach you how to be proactive to prevent it, even drastically reducing existing cellulite.

Genetics can play a big role and its not always your fault but simply applying a few key elements to your routine might change that forever!

You might already be working out, thin and eating healthy and still have cellulite.

After readying this my hope is to provide you with key strategies you can start applying right now to learn how to lose cellulite for good!

What Is Cellulite?

before we learn how to lose cellulite , we first need to know what are some main causes.

The fatty tissue immediately below the surface of your skin rests on top of (and is bonded to) a firm layer of collagen connective tissue.

Before cellulite shows up, the outer surface of the skin is smooth and supple (no bumps and no ridges).

The skin is smooth because the surface of the fatty tissue just below the skin is ALSO smooth, healthy and firm.

The fatty layer just below your skin is (and remains) smooth and supple as long as the fat cells remain strong, healthy and flexible.

The dimply, bumpy texture we call cellulite begins to occur when the structure of the fat cells begin to weaken.

When the cell walls weaken, the cells begin to “sag” and this “sagging” is what accounts for the “orange peel” look of cellulite.

The weaker the cells become, the worse the sagging and the worse the cellulite.

Comorbidity of microcirculation disorders within the subcutaneous tissue, associated with the endocrine function of adipocytes and endothelial cells may increase the risk of cellulite. 

Cellulite Gets Worse Because . . .

For the skin on your thighs and buttocks to be smooth and supple, your cells MUST be structurally strong and flexible; otherwise the fatty layer just below the skin develops a bumpy, “ridge and valley” texture.

The way the fatty tissue is attached to the underlying collagen explains why cell strength is so important.

The fatty tissue and the collagen are bonded together by a powerful “magnet like” attraction on a molecular level.

The fatty tissue is “pulled” toward the collagen and the collagen is “pulled” toward the fatty tissue; resulting in a strong bond between the two.

When the fat cells are STRONG and FLEXIBLE, the top most surface of the fatty layer (just below your skin surface) stays smooth and uniform even though the entire fatty layer is being “pulled” downward toward the collagen.

When Does Cellulite Show Up?

Cellulite usually begins to appear shortly after a woman has her first child OR somewhere between ages of 25 to 35.

Of course cellulite can occur earlier than age 25, later than age 35 or not at all.

If and when cellulite appears on your body depends almost entirely on:

1) the strength and flexibility of the fat cells.

2) the thickness of the underlying fat layer.

What Causes The Cells to Weaken & Lose Flexibility?

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Healthy Essential Fatty Acids are the key!

Essential Fatty Acids (EFAs) are the primary building blocks for your cells.

The “structural framework” of the cell is made from EFAs.

Like a tall building must have a strong frame to remain standing, a cell must have a strong structure to maintain it’s shape and efficient function.

EFAs are also what causes the cells to be flexible instead of ridged.

Strength and flexibility are what keep skin smooth, supple, and attractive.

When the strength and flexibility go, the smoothness, suppleness and attractiveness go too.

Omega-3 fatty acids: They play two major roles in the body: provide appropriate structure, flexibility and functioning of cell membranes and are essential for the synthesis of intracellular lipids in stratum corneum. 

Since cellulite production is directly tied to cell strength and flexibility . . .

  • and since cell strength and flexibility are directly tied to healthy essential fatty acids . . .
  • It follows that THE PRESENCE OF CELLULITE IN YOUR BODY IS DIRECTLY RELATED TO A DEFICIENCY OF THE HEALTHY ESSENTIAL FATTY ACIDS THAT MAKE CELL STRENGTH AND FLEXIBILITY POSSIBLE.

Healthy EFAs:

  • Flax Seed oil
  • Wheat Germ oil
  • Safflower oil
  • Evening Primrose oil

Common foods have health EFAs as well:

  • Plants
  • Green and Romaine lettuce
  • Kale
  • Spinach
  • Purslane
  • Broccoli
  • Legumes
  • Kidney beans
  • Navy beans
  • Pinto beans
  • Lima beans
  • Peas
  • Split peas
  • Fruits
  • Orange
  • Lemon
  • Lime
  • Grapefruit
  • Watermelon
  • Cantaloupe
  • Crenshaw
  • Honey Dew

 

What happens as the layer of fat thickens under our skin?

Skin collagen durability: Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons.

Along with excess fat comes more weak and inflexible cells.

The layer of collagen protein that keeps your skin elastic can get distressed or damaged with excess fat.

When your skin’s collagen integrity decreases, irregular fat dimples poke through more easily!

In this double-blind, placebo-controlled clinical study, the efficacy of specific bioactive collagen peptides (BCP) on the cellulite treatment of normal and overweight women was investigated.

In total, 105 women aged 24–50 years with moderate cellulite were randomized to orally receive a daily dosage of 2.5 g BCP or a placebo over 6 months.

BCP treatment led to a statistically significant decrease in the degree of cellulite and a reduced skin waviness on thighs

Try supplementing with a quality collagen: 

Bone broth powders added to smoothies

Foods for boosting natural collagen production:

  • Leafy Greens and Citrus (provides vitamin C for Collagen synthesis)
  • Meat (provides amino acids needed for collagen production)

What is feeding your weak and inflexible cells?

What is breaking down the durability of your bodies skin collagen?

blood flow

Poor circulation contributes to excess fat storage and collagen breakdown!

With reduced circulation, less blood gets to the skin.

This means less blood is available to help form collagen fibers — the backbones of connective tissue.

Poor circulation can come from hormonal imbalances and living a sedentary lifestyle.

How to increase circulation to reduce cellulite?

As discussed previously cell strength , flexibility and poor circulation all are main factors of cellulite.

Exercise addresses all of these!

Exercise laser targets lipolysis (the breakdown of fats and other lipids by hydrolysis to release fatty acids.)

In other words we can mobilize our stored fat cells for energy during exercise or fasting.

Of course none of the information here will work correctly without applying a calorie deficit.

3 Stage Workout Strategy for Stopping Cellulite

I ideally want you to perform each advanced routine once a week.

That’s a grand total of 12 times over 28-days.

Yes, you can do more than this, but it’s not necessary.

See how your bod feels and decide whether you think it’s possible to squeeze in an extra session or two.

And yes, you can still do HIIT, Yoga, Pilates and whatever else you’re into alongside this plan.

For each routine I’ve chosen several advanced movements that I believe will work for you

For starters these routines use resistance bands, a swissball, dumbbells and/or kettlebells/barbells, which means if you haven’t got access to these tools, you’ll need to borrow some or get your assimus to the local gym.

Although, that’s not to say you can’t switch up the exercises should you need to.

After all, reversing pesky cellulite is not about one specific exercise.

Oh-no, it’s about sticking to our principles and slotting in the various exercises that fit with those principles.

So, if you need to switch things up for any reason, you’re more than welcome to.

Picking a weight to work with will take some trial and error at first.

For example:, if I say that you should do 8-12 reps on an exercise, that means you need to make a judgement call on what weight you need to use to reach that rep range.

It’s no good getting to 12 reps with a specific weight when you can do another 5+ reps on top.

On the flipside, it’s no good going too heavy and only hitting 4 or 5 reps.

Again trail and error here , it will require a little testing from you.

The Cellulite workout Principals

1. 3D Training 
Stimulate all lower body muscles using movements that work the body through different planes of motion.
2. Tempo Training
Target both slow and fast twitch muscle fibres by varying the tempo of specific exercises and routines.
3. Advance Movement Sequencing
Combine specific exercises and tempos to optimize the reduction of cellulite.

Stick to these principles and you’ll see silky smooth legs in just a few short weeks.

Stage 1: Steady Burn Cellulite Workout

Warm-Up:

+ High Knees x 30 secs
+ Heal Kicks x 30 secs
+ Squat W/Toe Taps x 30 secs
+ Alternating Lunges x 30 secs
(Repeat x 3 Then Stretch/Foam Roll)

Main Routine:

1A. Bridge Thrusts x 20
1B. Single Leg Bridge Thrusts x 10/side
1C. Swiss Ball Legs Curls x 10
1D. Rest x 60 secs
(Repeat x 3)
2A. Clam Shells (with band) x 10/side
2B. kick backs x 10/side
(Repeat x 3 with no rest)
3A. DB/KB Sumo Squat x 15
3B. DB/KB single Leg Deadlift x 15/side
3C. Sidesteps (with band) x 60 secs
(Repeat x 3 with no rest)
4A. DB/BB Static Lunges x 15/side
4B. Standing Kickbacks (option: with band) x 45 secs/side
(Repeat x 3 with no rest)

Stretch:

+ Cool down walk/jog
+ Stretch lower body muscles
+ Foam roll if possible

Notes:

+ Perform each exercise very slowly, after all this workout is named “steady
burn”.
+ Use a resistance band, dumbbells, barbells or kettlebells where necessary.

Stage 2: Speed Pace Cellulite Workout

Warm-Up:

+ Stance Jacks x 30 secs
+ Lateral Side lunges x 30 secs
+ Squat Jacks x 30 secs
+ Alternating Lunges x 30 secs
(Repeat x 3 then stretch/foam roll)

Main Routine:

1. Deadlift x 20 (light weight)
(Repeat x 1)
2A. Deadlift x 10 (heavy-ish weight) *you can use dumbbells or barbell
2B. Box Jumps x 20 (using a box, bench or step)
(repeat x 3 with no rest)
3A. Elevated DB Sumo Squat x 8-12 (heavy-ish weight)
3B. KB/DB swing x 15-20 (heavy-ish weight)
3C. Rest x 60 secs
(Repeat x 3)
4A. DB/KB/BB Static Lunges x 8-12/side
4B. Squat Jump x 10 (aim for max height)
4C. Rest x 60 secs
(Repeat x 3)
5. Jump Squat-Lunge Combo x 3 minutes

Stretch:

+ Cool down walk/jog
+ Stretch lower body muscles
+ Foam roll if possible
Notes:
+ Be explosive with your movements, but don’t lose your technique.
+ Use a resistance band, dumbbells, barbells or kettlebells where necessary.

Stage 3: Escalated Cellulite Workout

Warm-Up:

+ Stance Jacks x 30 secs
+ High Knees x 30 secs
+ Heal Kicks x 30 secs
+ Sidesteps (with band) x 60 secs
(Repeat x 3)

Main Routine:

1A. DB/KB/BB Bulgarian Squats x 8-12/side
1B. DB/KB Single Leg Deadlift x 8-12/side (Complete touch to floor)
(Repeat x 3 with no rest)
2A. DB/KB/BB Step-Ups x 8-12/side
2B. DB/KB Single Leg Romanian Deadlift x 8-12/side (don’t have to touch floor)
(Repeat x 3 with no rest)
3A. Pistol Squats (down to bench or chair) x 8-12/side (progress with dumbbells)
3B. DB/KB Single Leg Deadlift x 8-12/side
(Repeat x 3 with no rest)
4A. Clam Shell (with band) x 15/side
4B. Side Lying Leg Raise x 15/side
(Repeat x 3 with no scheduled rest)

Stretch:

+ Cool down walk/jog
+ Stretch lower body muscles
+ Foam roll if possible

Notes:

+ Perform these movements at a controlled tempo.
+ Use a resistance band, dumbbells, barbells or kettlebells where necessary.

Example 4-Week Calendar

Mon(stage 1) Tues( off day)  Wed (Stage 2) Thurs ( off day)  Fri ( Stage 3) Sat Sun ( off Days)
WK1
Steady Burn, Speed Pace, Escalated
WK2
Steady Burn, Speed Pace, Escalated
WK3
Steady Burn, Speed Pace, Escalated
WK4
Steady Burn, Speed Pace, Escalated

Simple, aim to do 3-sessions a week over the next 28-days

true will aesthetics

Take Away Notes for how to lose Cellulite The right way

  • Get a balanced intake of healthy essential fats through diet or supplements.
  • start eating foods the boost collagen production and find a quality collagen supplement
  • Try implementing interment fasting 
  • Set a calorie deficit 
  • Start using the routine above to increase circulation, build lean body mass and smoothing out your legs.
  • Perform the workouts just three times a week
  • After you have reduced cellulite try my Bigger Stronger Glutes routine to further build lean mass.

Intelligently designed programs

If your want a full program, intelligently designed for failure while utilizing KEY compound lifts for strength and MAX muscle development: Check out True Will Aesthetics Premium Programs.

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Michael Worley

HI, My name is Michael Worley creator of True Will Aesthetics. My Website is deigned to help men and women around the world build their dream body.A system built specifically for the anatomy of the body and laws of attraction.A shape universally respected and admired throughout the centuries.The Lean, fit, and defined body, The Ideal Physique.
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