Can You Get Rid Of Cellulite By Working Out And Eating Healthily?
You and I need to get one thing straight from the outset. There's nothing wrong or abnormal about having cellulite. You are not ugly, disgusting, inferior, or broken because of it. But, I understand you still might want to get rid of cellulite, if at all possible.
But just like fat burners for fat loss, there's always a supplement or cosmetic company looking to prey on your insecurities. To get you to part with your hard earned cash, for what you hope will be the miracle cure. Which is why I wanted to write this article for you.
To give you the truth about whether or not you can get rid of cellulite for good.
So here's what you'll be discovering over the next few minutes.
- Why cellulite is 100% normal and nothing to be ashamed of.
- What cellulite actually is.
- How to improve the visibility of cellulite.
And hey, if finding out how to get rid of cellulite doesn't interest you, that's cool too. After all, being comfortable in your own skin is awesome.
Cellulite Is 100% Normal
Having cellulite is one of the most normal things in the world. In fact, 80-90% of the female population have it (and even some men). So it's nothing to be ashamed of.
But with the prevalence of perfectly crafted social media posts and advanced post-production photography techniques, a false sense of reality is in danger of being created. You see, even celebrities have cellulite. No matter how "skinny" or "perfect" you think they are, they are in the same boat as you.
The only difference? The miracle of great lighting, careful posing, the perfect camera angles, and of course, photoshop. So always remember that the images presented to you aren't necessarily a reflection of reality.
50% lighting, 50% camera angles, and 50% photoshop. That's scientific FACT.
But what is this cottage-cheese-like phenomenon you've taken an instant disliking too?
What Is Cellulite?
Female skin is structured differently to men's. And, as a female, you have a naturally higher body fat percentage too. It's the combination of these two things, mixed with poor blood circulation in certain areas of the body, that cause the dimpled appearance under the skin.
And that's before we throw hormone into the mix. Argh! Those fucking hormones are at it again.
Estrogen and Prolactin (the breast-feeding hormone) play a supporting role in the formation of cellulite and the fact it becomes more visible over time. Natural increases in these hormones can accentuate the appearance of cellulite. And this is something happening from puberty.
So it looks like the female of the species drew the short straw.
Do Those Creams Get Rid Of Cellulite?
Sadly, there's no miracle cure here. Your ability to manipulate hormones to any great degree is limited. While a company with a revolutionary new product might say otherwise, we both know they're talking out of their ass. In reality, most of the products on the market, claiming to get rid of cellulite, haven't undergone any degree of testing to substantiate the claims.
Another sad, yet unsurprising case of health and fitness industry BS. But you were kind of expecting that, right?
Can You Get Rid Of Cellulite Through Diet And Exercise?
So with that said, can you get rid of cellulite or not?
If the cosmetic creams won't have an effect, is diet an exercise the answer?
Here's the harsh truth. You can't completely get rid of cellulite (don't shoot the messenger). But you can help reduce its visibility, if that's what you're looking to do.
And here's how.
Strength Train To Get Rid Of Cellulite (Or At Least Reduce Its Visibility)
You might think weight training will make you big and bulky, but it won't. You won't become the female Arnold Schwarzenegger after a couple of squats and two sets of bicep curls (it'll take three sets...jokes). Truth is, lifting those weights might actually help you reduce the visibility of cellulite. Yes, that's right... Hours and hours of cardio is not required.
Increasing muscle mass and changing body composition my help to make areas where cellulite has formed, appear smaller and smoother. So focus on a well-structured training programme (you can pick up a free one of those here), and place slightly more emphasis on the thighs, hamstrings, and glutes, where cellulite tends to be most prevalent.
Ultimately, you should get back to basics and just start lifting.
What about nutrition in order to maximise muscle growth?
Strength training is the best way to build muscle. And now you've decided to take that first important step, you need to back that up with nutrition. After all, you don't want to sweat, grind, and thrust you way through a workout and not make progress because you didn't pay attention to what you ate.
Proteins are the building blocks of muscle. So this should be your start point. Aim to consume 1.8-2.0g/kg per day. If you want to get all fancy and technical, spreading that over 4-6 servings would be optimal.
A mix of protein sources is fine. Meat, fish, and dairy are all great options. Plus, you can use protein shakes and/or protein bars as a convenient way to boost intake during the day.
Oh, and you can even have cottage cheese. Despite looking like cellulite, it doesn't add to it.
Step count and leading a generally active life will help improve blood circulation and contribute to managing body fat levels. So, yet again, the basics become important. It's less about creams and miracle solutions, and more about the things that require a little effort.
As humans, we're conditioned to seek the path of least resistance. But rarely does that path lead to the results we want.
Reduce Body Fat Levels
Although reducing body fat levels won't get rid of cellulite completely, it stands to reason that it could help reduce visibility.
Management of calories is the key focus in this scenario. A calorie deficit to be precise. After that, optimising your diet from a health and nutrient perspective is always a good idea, though not the primary driver of body fat reduction.
What About The Other Macronutrients?
We've already covered protein, so let's look at the role of the two other main macronutrients, fat and carbs.
You might think fat is the enemy here. After all, if cellulite is fatty deposits under the skin, then surely avoiding fat is best, right?
Although, this sounds logical, it's not the case. Firstly, you NEED fat in your diet. It's essential for health. And, as long as you maintain a calorie deficit, you can reduce body fat with a low, moderate, or high fat diet. It's your call.
Base your carb and fat intake on your food preferences. If you like rice and pasta because you find it fuels your workouts, favour a slightly higher carb diet. But if you just love those avocado brunches and snacking on nuts in the afternoon, that's cool too. Simply opt for a slightly higher fat diet.
Just remember, it's your energy balance that matters most.
Here's a few guidelines on how to optimise your diet:
- Base your diet mostly on plants, ie vegetable and fruit.
- Add animal products if that suits your preference.
- Minimise processed foods.
- Limit refined sugars.
- Avoid trans fats as much as possible.
A Final Word On Trans Fats
You won't often hear me refer to certain foods as 'bad', but a high consumption of foods containing trans fats is probably something worth avoiding. Commonly found in margarine, fried food, pastries, and highly processed snack food, trans fats are consistently shown to be linked to a number health risks, including cardiovascular disease.
And while this is an article about how to get rid of cellulite, there's still relevance. Because these health risks are partly caused by an increase in body fat, which is what you're looking to reduce.
The Bottom Line On Whether Or Not You Can Get Rid Of Cellulite
The urge to get rid of cellulite is common. But you should remember that it is perfectly normal and nothing to be ashamed of. You're in the same boat as 90% of the female population.
But, if reducing the visibility of cellulite is your goal, then focusing on building lean muscle, reducing body fat, and leading an active and healthy lifestyle are the things that will have the greatest impact.
That miracle cream is not a miracle. The only miracle (read travesty) is that companies get away with selling these BS products. So next time you see an advert for a product claiming to "blast away cellulite for good", slide right-on by.
And one final thought. Learn to love your body, whatever amount of cellulite you have. Because if you don't, you'll always be unhappy.
And certainly don't beat yourself up about it because you think us guys care, because we don't. And if a guy says he does, well then he's a massive bell-end.
Your Next Step To Mastering Nutrition And Shaping A Leaner, Healthier, Stronger Body
Here’s what to do next to get on the fast track to a leaner, healthier, stronger body. Simply click the link below and I’ll send you my Lean Life Kickstarter Pack. In it you’ll find a free 4 week beginner’s training programme (complete with exercise videos and a workout tracker), a guide on calculating your calories, plus so much more.
If you want it, grab it here.
But for now, all I’ll say is… Keep living the Lean Life and I’ll see you soon.