The no-compromise cellulite 'boot camp'
for fabulous legs this summer!
How to "get rid" of cellulite fast
Lose the sugar • Interval training • Vegetable and berry juicing • Cacao, protein and turmeric shake • Whole body vibration (power plate) • Cellulite creams with multiple natural actives • Fish oil, seaweed and green tea • Deep tissue radiofrequency treatment • Contrast showers • Intensive cellulite massage
Panic before the holidays?
Here's a list of the 10 best ways to reduce cellulite* fast! Some of these tips may not be easy to implement, but then again, losing cellulite in just a few weeks is never going to be easy - but it's worth it! Follow these steps and enjoy hotter, firmer, smoother thighs and bum in just a few weeks.
(* In most cases you cannot actually get "rid" of cellulite completely, so talking about "cellulite reduction" makes much more sense)
© 2017-2018 Georgios Tzenichristos & LipoTherapeia Ltd
1> First off, lose the sugar. Do it now, not next Monday!
Sugar, blood sugar level fluctuations, glycation and cellulite
It is said that "sugar is the new smoking" - and for good reason. Sugar, found in pastry, desserts, cakes, chocolate, muffins, cocktails, juice drinks, jam, honey, fizzy drinks etc, is one of the worst things you can do to your eyes, teeth, blood vessels, pancreas and, for the purposes of this article, your legs and bum. Indeed, sugar is the number one cause of cellulite today and the increase of the appearance of cellulite in young women has coincided with the increase in sugar, sugar derivatives and sweetener consumption.
Sugar also is highly addictive, as it quickly raises your glucose levels making you feel "hyper". This sudden increase in blood glucose levels inadvertently eventually leads to severely low blood glucose levels, leaving you feeling "low". These highs and lows leave you drained, needy and addicted - not unlike street drugs and cigarettes - and perpetuates your consumption of sugar.
So sugar doesn't just provide the female body with excessive calories but also with the means of depositing itself (plus all the fat contained in that cake) straight into your fat cells, where sugar is also converted into fat. Once fat accumulates in your thigh, hip or butt fat cells, it is very difficult to release it back into the general circulation and "burn" it with exercise (the adage "once in the lips, forever in the hips" rings very true for sugar). This is especially true if you consume sweet foods while sitting down at home or in the office, as this maximises this effect on fat cells.
Furthermore, sugar causes skin ageing and blood vessel damage throughout the body, by boosting inflammation and glycation. Glycation is a little known process which damages collagen and elastin and makes skin aged, fragile, dull and grey. It also makes and blood vessels weaker, leading to poor microcirculation and water retention. Fat accumulation, water retention, glycation and inflammation are all hallmarks of cellulite. There is no bigger enemy to thighs than sugar.
Artificial sweeteners are not much better either, as they only temporarily trick the brain to believe that you consumed sugar: by the end of the day your brain compensates with appetite increase which leads to the consumption of more calories...
BTW, eliminate agave syrup (76% sugars, 56% of which evil fructose), "coconut nectar", high fructose corn syrup (HFCS), maple syrup, sucrose, fructose, dextrose, maltose, glucose, "concentrated apple juice", corn syrup, dates (67% sugars, 30% of which evil fructose), raw cane sugar, molasses, rice syrup and honey (82% sugar, 42% of which evil fructose), as these are almost as bad as sugar, with HFCS and fructose actually being even worse than plain sugar.
This is because fructose does not become glucose in the blood, so it can not even be used for energy. Instead fructose is converted straight into fat (triglycerides) in your liver, even before entering the general circulation. Not very good for your cellulite, plus it causes much more metabolic dysfunction and glycation than sugar and way much worse than glucose.
If you want to have hot thighs (and a nice smile and youthful skin and a healthy heart and a slim body), you must get rid of sugar. Getting rid of sugar is not as difficult as it seems and the best way to this is to go cold turkey. Just replace sugar with more-but-healthy food for the first week and don't worry about calories, until you break free of the addiction.
For chocolate lovers (probably 95% of those who read this article), indulge in the super-healthy, chocolate-craving satisfying, bum-friendly high-polyphenol cocoa protein shakes, described below (tip #4).
2> Run for the hills (or the steps)
HIIT / Interval training / fartlek training for cellulite
Running is probably the best exercise for legs, better than cycling and swimming and way better than static Yoga and Pilates. The constant impact with the ground provides whole body vibration which boosts skin firmness, plus it helps you burn loads of calories of course. If you can do interval running (see below), that's even better.
On the other hand, if all you can muster is slow running that's great too. Just remember to use a pair of good trainers and run on grass or on the treadmill, never on concrete, in order to minimise impact. Running on concrete is criminal and the source of many a sports injury. Running on dirt road is a decent compromise. (You don't need concrete-like impact to benefit from running, grass-like impact does the job without the joint injuries.)
Interval training refers to intermittent intensity running, cycling, uphill walking, elliptical training, swimming etc. Football, basketball, cross country running/cycling, "spinning" and circuit classes (lately also called HIIT) are fun forms of interval training. However, even plain 30" fast - 90" slow running, swimming or cycling on your own are much more fun and much less boring than steady speed running, swimming and cycling.
Another type of interval training is fartlek ("speed play", in Swedish), which refers to playful alternation of high-low intensity at random. Fartlek can be applied to running, swimming, rowing etc and fartlek running can become even more varied and "playful" by running on a hilly terrain.
Interval/fartlek training helps you burn more calories and boosts your metabolism way more than steady speed training of the same duration. Interval training is THE best exercise for cellulite. Interval running, specifically, is even better, and uphill interval running is the ultimate anti-cellulite exercise.
A great variation of uphill interval running involves climbing up steps fast for 30" and then stepping down to your starting point slowly for 90" (pictured above). If you have knee or other joint problems go for intensive interval swimming instead.
(Consult a doctor if you are not certain about your cardiovascular capacity for any vigorous exercise.)
3> Juice is the word
Vegetable juicing / berry juicing for cellulite
Vegetable juices and berry smoothies contain highly concentrated plant chemicals and very little in the way of calories, making veg juices / berry smoothies probably the best food category you can have. The polyphenols and carotenoids in those juices and smoothies possess multiple anti-ageing, collagen boosting, blood vessel supporting and anti-cellulite properties.
Just make sure you don't include ANY other juice in them (eg apple, carrot, beetroot, banana, grape etc.) to avoid ingesting too much fructose, glucose or sucrose (sugar). Your legs will thank you, by looking less puffy, firmer and healthier.
4> Have a brown & orange shake
Cacao, protein and turmeric for cellulite
Skin is made of protein. Collagen, that makes your skin firm, and elastin, that makes your skin elastic, are proteins. If you avoid protein, because you are led to believe that excessive protein is bad for you, you will not have enough protein to repair and to firm up your skin.
The fact is that, in their effort to avoid red meat, most women do not consume enough protein today, leading to skin looseness, ageing and cellulite. Fortunately, you do not need to suffer from protein deficiency if you are a vegan/vegetarian these days, as there are plenty of high quality plant-based protein powders on the market to choose from.
For the non-vegans, a quality non-denatured whey protein powder is the ultimate source of high quality protein. Combine with high-flavanol cocoa, to benefit from the amazing anti-cellulite properties of cocoa flavanols and also to get your daily chocolate fix, without all the fat and the evil sugar (did you know that 70% chocolate contains 30% sugar?).
Add some turmeric (turmeric is anti-inflammatory, lipolytic and anti-fibrotic, i.e. perfect for cellulite prevention and reduction) and a hint of stevia for taste, and you have a super nutritious, cellulite-busting, high-protein shake.
5> Squat on the vibration plate
Vibration / power plate for cellulite
Vibration is the most important cue for collagen and elastin production for your skin and blood vessel cells, so it is no wonder that vibration plate training is the ultimate skin firming / circulation-boosting exercise. It is even better in that respect than interval running and swimming.
Tightening your gluteus maximus, i.e. your main butt muscle, is the single best thing you can do for your butt, as it lifts, firms and improves the shape of your butt more than anything else in the world. So by doing squats on the power plate you combine internal muscle tightening with external skin tightening. What could be better?
6> Get some help from mother nature
cellulite creams do work, if they are comprehensive and concentrated enough
Several plant extracts and nutrients are proven to help fight multiple aspects of cellulite, including escin (from horse chestnut extract), asiatic acid (from gotu kola extract), caffeine, ruscogenin (from butcher's broom extract) forskolin (from coleus extract), curcumin (from turmeric root extract), EGCG (from green tea extract) and retinol, among many others.
Creams with high concentrations of multiple extracts can offer valuable help in the fight against cellulite (the keywords here are "high concentration" and "multiple", as most cellulite creams contain very little in the way of one or two actives, and that is the reason why most cellulite creams don't work). The Celluence® creams contain a total of 40x such natural actives, the highest concentration and n umber of actives in a cellulite cream in the world.
7> Take up kneading
Intensive cellulite massages
Massage is great for your legs, and even simple amateur skin massage can help keep your legs healthy and bump-free, as long as it is strong and it is applied on skin, NOT muscles. A strong massage that acts on cellulite itself can help boost circulation / lymphatic drainage, mechanically break down fat cells (limited effect), mechanically break down scar tissue (very good effect) and (if applied very regularly for several weeks) mildly stimulate collagen production.
Unfortunately, such a strong massage can be a bit tiring or awkward (try to massage your bum, for example), so it has some limitations. For the front and side of legs though, cellulite self-massage is fine.
Kneading massage movements alternated by long upward strokes for 20-30 minutes will improve poor circulation and help break down fibrous tissue, both important aspects of cellulite. Always allow one day between massaging sessions to allow your skin to recover. The occasional bruise is fine, but don't massage so hard that you look like a domestic abuse victim!
As cellulite massage does not significantly affect fat tissue, the number one cellulite factor, it is never going to eliminate cellulite on its own, but in combination with the other nine tips it can really help a lot.
8> Get some help from technology
Deep tissue radiofrequency
the strongest anti-cellulite technology known to science
High intensity monopolar radiofrequency is THE most powerful skin tightening and anti-cellulite technology known today. Nothing else compares to it. In contrast to the cheaper and more common bipolar RF, monopolar RF goes deep into skin tissues where cellulite and skin's large collagen structures are found, to stimulate fat release, collagen production and circulation increase, thereby tackling three major cellulite aspects at once.
Just make sure that the machine is strong enough, especially if you are a bit curvy or overweight, as this requires higher intensities for good results and most machines on the market are just not strong enough. Meso-CRF® Body combines the highest intensity - yet the safest and most comfortable - monopolar RF technology with highly concentrated extracts of turmeric, green tea, gotu kola, caffeine and forskolin, among others.
9> Freshen up with hot and cold showers
Contrast showers for cellulite
Contrast showers, also known as hot and cold showers, produce a profound increase in circulation and metabolism. The alternation of hot and cold water constricts and dilates blood vessels, respectively, producing a powerful blood vessel pumping effect.
Skin itself reacts in much the same way, and the overall metabolism is boosted by the cold water via a process called thermogenesis. At the same time, hot water provides welcome distraction between the cold water periods.
Start with hot water for a few minutes and then alternate with hot and cold every 1-2 minutes, ending with five minutes of luke-warm water. Again, if you are not certain about your ability to tolerate hot and cold, ask your doctor first.
10> Wild salmon, wakame & sencha
Fish oil, seaweed and green tea for cellulite
If I had to choose one leg-friendly, cellulite-busting meal, that would be wild alaskan salmon with a lot of wakame salad and a nice cup of sencha powder green tea.
The combination of EPA and DHA (the omega-3 fatty acids found in large amounts in wild salmon) and fucoxanthin (a plant chemical found in wakame) has been proven to significantly boost thermogenesis and lipolysis (fat reduction, to you and me), making it the best thigh-and-bum friendly meal you can possibly have. Protein in salmon is absolutely necessary for you skin, iodine in wakame is important for your thyroid function and other carotenoids and polyphenols in wakame also contribute to leg skin health, as astaxanthin, a carotenoid found in the intensely red coloured salmon, does. The sencha powder green tea is far better than matcha green tea, as it contains more polyphenols and less caffeine. Other seaweed, such as dulse or nori are great wakame alternatives.
Just stay away from farmed salmon, which has quite high amounts of plain fat in relation to EPA and DHA. Garnish with some sauce made with sesame seeds, lime, chili, low-salt soy sauce and a drop (a drop, not a cup!) of olive oil, and enjoy the ultimate anti-cellulite meal :)
If seafood, seaweed and sencha tea are not your cup of tea (excuse the pun), a lean protein meal combined with loads of vegetables and some herbal tea should be almost as good, especially if you also add 1000mg of EPA/DHA of fish oil.
The last word
Of course, I don't expect you to eat wakame and drink protein shakes all day, neither to do interval running every single day (that would be bad for you, anyway, do interval training twice a week, no more).
In general, a low-fat, low-carb, high-fibre, water-rich diet (that includes A BIT of olive oil, nuts, avocado or coconut oil), LIMITED dark coloured carbs (e.g. black rice, adzuki beans, red quinoa etc.), LOADS of lean protein (think eggs, lean meat, fish, skinless chicken, pulses), PLENTY of vegetables (they don't need to be kale - all vegetables have amazing, cellulite-busting phytochemicals) and loads of everyday physical activity (on the days you don't do interval training) will help you come closer to that ideal hot beach bod!
Needless to say, smoking - and especially drinking - are not good ideas. However, contrary to popular wisdom, up to three cups of coffee or tea per day are absolutely fine. Furthermore, drinking two litres of water or herbal teas a day is absolutely essential, not just for the summer and not just for cellulite, but all year round, in order to maintain good digestion, healthy skin and efficient detoxification.
© 2017-2018 Georgios Tzenichristos & LipoTherapeia Ltd
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