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Ok first off a couple of disclaimers,

This post is about cellulite, what it is, why you have it, and what (if anything) you can do about it.

So be warned there is a lot of science geekery involved.

But before I get into all of the info, I feel that it’s important to point out that cellulite is perfectly normal, common, and fine.

There is NOTHING wrong with having cellulite, and your body isn’t “ruined” or“disgusting” for having some lumps and bumps.

In fact, speaking as a man from a man's point of veiw I can catagorically state it’s really no big deal to us, we really don't give a toss.

But I'm writing this article because I want you to get the Info from Hopefully a trusted resource, not some beauty company that’s going to prey on your insecurities and shame you into spending pounds to “rid your body of these unsightly dimples.”

If you feel that reducing the appearance of your cellulite isn’t something you really care about, that’s totally cool too.

At the end of the day You can keep your body strong, fit and healthy, but the bottom line is that if you don’t love your body now, will you actually ever love it at a different size, shape or level of smoothness?

Appreciate your body in all its different shapes and appearances, and it will love you back 

scarlett johansson celluliteEven Scarlett Johansson "Suffers" with Cellulite

Cellulite is a skin condition that affects upwards of 90% of women all  over the world.

 To be clear, women of allshapes and sizes can have cellulite, even many of the most admired, fit and slim actresses and models have cellulite, but due to strategic clothing choices, poses, and/or photoshop, we don’t always see that these women have cellulite as well.

So why is it that women are the ones who primarily deal with cellulite?

Is there anything you can do to prevent it or minimize its appearance?

What is Cellulite? 

 Cellulite consists of several changes in your skin’s normal structure, coupled with circulation issues (fatty areas of cellulite tend to have poor blood circulation and are cold to the touch), and changes within the fat cells themselves.

If you have cellulite, there isn’t much you can do to get rid of it, but you can reduce its appearance if you want to achieve a smoother look.

Development and Structure of Cellulite

Fatty tissue near the skin consists of two layers separated by a connective tissue. The external layer is called the areolar layer, which is formed by globular and large fat cells (adipocytes) arranged vertically.

Here, the blood vessels feeding the fat cells are numerous and fragile.

The deeper layer is called the lamellar layer and the cells are fusiform, smaller and arranged horizontally.

In women, the outer areolar layer is thicker, and the skin covering it is usually thinner.

When a person gains weight, mainly due to the increase in fat cell volume, the areolar layer increases in size and makes the skin look noticeably lumpier.

Cellulite Layers 640

 Female Hormones Play A Huge Role 

 When women hit puberty, the battle with thigh cellulite starts.

The back of the upper thigh is very responsive to her very unique hormonal profile.

Estrogen increases the activity of thigh fat cells to anti-lipolytic alpha receptors, preventing fat breakdown and loss. It also stimulates an enzyme called lipoprotein lipase (LPL) responsible for fat growth.

This can occur in the buttocks and abdomen as well, but is usually localized to the back of the legs.

Prolactin (the breast-feeding hormone) also makes cellulite more visible because it increases water retention, which makes each fat cell look larger and lumpier.

So, most women are going to have some issues with cellulite,  just because they are women.

 Insulin Makes Cellulite More Visible.

 One of the greatest influences on cellulite appearance is the blood glucose-regulating hormone insulin.

Whenever you eat a carbohydrate-rich food, your body releases insulin to manage the glucose entering your bloodstream. In an ideal world, your muscle cells recognize this insulin and use it to send glucose into muscle cells to be burned for energy or stored for later use.

However, in the case of many women today, especially those who are not regularly active, insulin sends the carbs to fat cells instead (called lipogenesis). This makes fat cells in the lamellar layer bigger, causing fat cells in the areolar layer to be squished out and become more visible.

Cellulite LipogenesisLipolysis 640

The bad news about this is that for people who are not highly active, a very high carb diet will induce more fat cell growth.

The good news is that you can balance your diet with a healthy mix of carbohydrates, proteins and fats to reduce insulin concentrations.

Serious Exercise also has an insulin-lowering effect. 

Do Anti-Cellulite Creams Work?

The look of cellulite can be so frustrating for some women that they will spend any amount of money on creams and pills to reduce its appearance.

Unfortunatly However, there are no products on the market today that will make much of a difference, when compared to improved lifestyle, diet and exercise.

 Change Your Lifestyle, Smooth Out Cellulite

There are two major things we can change to minimize its appearance: activity level and diet.

 With cellulite, you either have it, or you don’t.

and your lifestyle can improve its appearance or make it worse.

If you do have it, you can still make it less obvious even if you can never really get rid of it.

First and foremost, get moving!

Exercise lowers insulin levels, but most exercise is done for only 30 minutes to 1 hour once a week.

Sadly, many of us sit for most of the day and miss this opportunity to be active and move our bodies.

It’s important to realize that sitting day in and day out, does not do much for improving blood flow to your thighs or making your bum look better.

Make it a goal to get up and move around as much as you can every day. 

Obviously, planned, purposeful, regular exercise is important and resistance training is key.

 Regular strength training increases muscle mass, which creates more metabolically active tissue in your body.

In other words: muscle increases your metabolic rate, which helps decrease body fat by burning it up for energy.

 Lean Muscle also helps makes your body more stable and strong, making fatty areas appear smaller and less pronounced.

Full-body strength training sessions, which incorporate upper and lower body movements in one workout are excellent for keeping blood flowing throughout the entire body, and increase the proportion of fat your body will use for fuel.

One EXCELLENT example of this is TFW :) 

Based off the Size Principle, in order to activate every type of muscle to get a full training effect from exercise, we need to incorporate a variety of reps, sets and intensities (amount of weight used).

When you recruit more muscle fibers throughout your training, you will produce a greater metabolic effect.

Cellulite SizePrincipleGraphThe size principle states that in order to recruit every muscle fiber we need to vary the time and intensity of our training.

Give Your Diet a Makeover

Other than exercise, diet is an important weapon against the appearance of cellulite.

Most importantly you need to minimize simple carbs, sodium, alcohol, and manufactured fats in your diet.

We know carbs are the major promoters of insulin, but not all carbs are bad and timing is important. 

Simple carbs, like most puddings and sweets, and even fruit carbs (which are technically simple carbs) are used best by your body after exercise, but should be minimized most other times. After an effective exercise session, your muscles are primed to use insulin that is stimulated by simple carbs for repair and re-growth of muscle tissue instead of for fat storage.

So, simple carbs can have their place, but should be kept in check.

High sodium foods, like most ready meals, are packed with salt to prevent spoilage. This sodium causes water retention and can exacerbate the appearance of cellulite. 

Alcohol is another issue. Alcohol acts just like insulin, causing your body to store fat and create fat, and prevents it from using it for energy.

If you’re looking to reduce the appearance of your cellulite, limit or stay away from alcohol as much as possible, and your fat cells will be smaller.

Finally, manufactured fats, such as those found in most packaged foods are a big No-No.

The body mainly stores these poor-quality fats instead of burning them for fuel. They may increase inflammation levels in the body as well, which leads to more water retention and decreased fat breakdown.

Overall, the best daily diet to reduce the appearance of cellulite is one that contains the following:

  • High-quality, whole-food proteins that are not laced with preservatives, sodium, and excess sugar. Both animal and vegetable sources of protein are included here.

  • Plenty of colorful vegetables, legumes and raw whole grains to provide slow-digesting carbohydrates, fiber, antioxidants, and B-vitamins. They also supply a good source of potassium to balance sodium in your diet.

  • Plentiful whole food fats, especially those high in unsaturated fats like avocados, egg yolks, fish, fish oil and krill oils, and olives and olive oil.

Again this is something we cover in our Warrior 20 as part of the TFW System

Don’t Believe the Hype 

Every day you’re going to be bombarded with some product, or some new fancy diet that proclaims to be the terminator of all cellulite.

Don’t buy into those claims. Most are just out to take your money a quick search just of Boots.com comes up with this lot:

Cellulite creamsLook at the price of some of this stuff!

Remember, you don’t have much control over your cellulite, but what you can control is simple.

It starts by moving every day and eating real food.

This type of lifestyle also has other beneficial effects such as improved mood, increased energy, more confidence and an excuse to buy loads of new slimmer clothes.

if you'd like to find out more about how TFW can help click the banner below and we can set up a free session to sit down and go through how I can help you overcome the road blocks that are stopping you from reaching you goals