This past week I was at the beach sippin’ on some good ol Shakeology when I couldn’t help but notice that cellulite was EVERYWHERE. From the “thin” to the overweight, cellulite was peeking it’s ugly head all over the place. And let’s face it, it is ugly. Speaking as a former obese guy I can tell you it’s not just a problem for women!

It’s no wonder that the most common question I get from clients is “How do I get rid of this damn cellulite!?”.

Before you shove out hundreds, or thousands of dollars in a desperate attempt to get rid of your cellulite, often called ‘cottage cheese’ or ‘dimples of the thigh’, let’s try something simple and MORE effective.

Oh wait, did you already spend several dollars? It’s okay, you’ll know better next time.

This article contains 4 methods for significantly improving, or even eliminating, your cellulite once and for all. Backed by the latest in cutting edge science, follow these methods and it will be like someone “photoshopped” the cottage cheese right off, only it’s legit.

In order to figure out how to treat cellulite, it helps to know what causes it. Cellulite is created by enlarged fat cells pushing up against the connective tissue (made partially of collagen) just below your skin.[1] Since these tissues aren’t very flexible, when the fat cells beneath them expand, they push out on your skin and cause dimples and irregular bumps.

And the more fluid and toxins you retain, the larger the cells get, so the worse your cellulite looks. I talk a lot about the importance of reducing inflammatory foods in your diet, and as you do so, you will notice an improvement in your skin quality and appearance.

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TOP INFLAMMATORY CAUSING FOODS THAT PRODUCE CELLULITE:

  • Sweetened Drinks,  Soda,  Soy, Trans-Fats, Margarine, Pasteurized Dairy

  • Vegetable Oils, Processed Foods, Wheat, Gluten, Potato-Starch, Corn-Starch

  • MSG, Aspartame, All Microwaved Foods, Overcooked Meats

Avoid all of the above foods like the plague.

Now that we’ve established how we get cellulite, let’s dig deep into how we can get rid of the damn thing, once and for all!

#1 Dry Skin Brushing

woman using bath brush

Your skin is a complex system made up of nerves, glands, and cell layers that, when healthy, serves as a buffer that helps protect your body from extreme temperatures and chemicals.

Another crucial role your skin plays is supporting optimal detoxification. But if your skin is overrun with toxins or dead skin cells, it will not be able to eliminate wastes from your body efficiently.

This is where dry skin brushing comes in, not only in brushing off dead skin cells but also in activating waste removal via your lymph nodes.

Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat deposits more evenly. This is a very effective way to diminish the appearance of cellulite. 

Dry brushing is also said to help reduce cellulite by removing toxins that may break down connective tissue, although some believe the effect is temporary (and mostly a result of skin become more plump and swollen after brushing).[2] [3] The Huffington Post reported:

When we’d heard dry skin brushing was an effective method for reducing cellulite, we knew we had to include it in our anti-cellulite road test. Sure enough, it was indeed one of the more successful ways to smooth away less-than-perfect spots on your legs.”

Other benefits of dry skin brushing include:

  • Stimulate Your Lymphatic System

  • Exfoliation

  • Increase Circulation

  • Stress Relief

  • Improve Digestion and Kidney Function

  • It’s Invigorating

#2 Acceleration Training

009_power_plate_training

Cellulite has been shown to improve measurably with acceleration training, [4][5][6] in which you perform exercises on a vibrating platform such as the Power Plate. (pictured above) The idea of acceleration training is to cause tissues throughout the body to tighten in response to gravity.

Interesting right?

Acceleration Training improves your lymph circulation, helping break down cellulite from the inside out. The vibrations cause thousands of muscle contractions that pump your lymphatic fluid out of problem areas, reducing fluid congestion in your tissues. This helps to flush out toxins and ease the load on your immune system. This mechanism has been scientifically shown to actually help rid your body of excess pounds and unsightly cellulite.

In a 2004 German study,[7] Acceleration Training alone reduced cellulite on subjects’ thighs and buttocks by nearly 26 percent. When cardio exercises were added to Vibration Training, cellulite dropped even more; just over 32 percent. Other research confirms its benefits for sustained fat loss. For example, one animal study[8] showed that Acceleration training caused a drop in the creation of new fat cells, and a 2010 study[9] on humans found that:

  • Those using Acceleration Training in addition to a low calorie diet lost twice as much visceral fat after six months compared to those who followed a low calorie diet with cardio and weight training.

  • The decrease in visceral fat remained at the same level in the vibration group after 12 months, while the diet and fitness groups returned to their normal baseline values after 12 months. The researchers suggested that the maintenance of visceral fat loss in the Acceleration Training groupmight be related to hormonal changes—specifically, increased production of human growth hormone (HGH).

Acceleration training also stimulates human growth hormone – an anti-aging hormone that enhances the growth of the muscle that burns those pesky fat cells that cause your cellulite in the first place.[10]

You only want to jump on for 10 to 15 minutes to see and feel results, and more time every day isn’t necessarily better. Dave Asprey, the Bulletproof Executive, designed the ‘Bulletproof Whole Body Vibration Plate’, or ‘Bulletproof Vibe‘, so you can easily set one up in your home and use it whenever you want.

Don’t have access to acceleration training? Many chiropractors now offer the Bulletproof Vibe, or something similar, in their offices.

If you are interested in learning more about Acceleration Training, follow this link.

#3 Intermittent Fasting

woman-with-empty-plate

I previously wrote an article on the numerous life enhancing benefits of Intermittent Fasting. In order to reduce the appearance of cellulite, you want to shrink the size of the fat cells that are pulling on your skin. One of the most important things you can do to shrink these particular fat cells is to turn on your body’s fat-burning mode (ketosis) so that it eats away at your fat stores. This is accomplished with Intermittent Fasting (IF).

One of the mechanisms that makes fasting so effective for fat loss is the fact that it provokes the secretion of human growth hormone (HGH), which is a fat-burning hormone. And yes, ladies need a healthy dose of HGH too.

Fasting also increases catecholamines, which increases resting energy expenditure while decreasing insulin levels, which allows stored fat to be burned for fuel.

Together, these and other factors will turn you into an effective fat-burning machine.

I personally practice Bulletproof Intermittent Fasting. The Bulletproof style of Intermittent fasting gives me the benefits of traditional fasting without having to actually fast.  It allows me to avoid the hunger pangs I would get as a consequence of feeling hungry and tired by going long periods of time without food, which mostly people cannot easily do. It also helps you to avoid losing muscle because you eat normal amounts of protein each day, just not in the morning.

To ramp up your intermittent fasting, consume nothing but Bulletproof Coffee and water until about 2pm each day.  For the window in which you do eat, which should be about 6-9 hours a day (while fasting the other 15-18 hours a day), continue eating your normal amount of calories from whole food sources; you want to have healthy protein, minimize your carbs like pasta and bread and potatoes and exchange them for healthful fats like butter, eggs, avocado, coconut oil, olive oil and nuts. (The type of fats the media and “experts” tell you to avoid.) This will help shift your body from sugar-burning mode to fat-burning mode. Remember it takes a few weeks to make the transition. You have to do it gradually, but once you succeed and switch to fat burning mode, you will easily be able to fast for 18 hours and not feel hungry. Your cravings for sugar will magically disappear and it will be much easier to achieve your ideal weight.

Another bonus of fasting, by adjusting your diet to what is low in both sugar and toxins, you won’t undo the good you’ve done while fasting and your body will continue to eradicate stored toxins, deflate your fat cells, and make your cellulite less visible. Even just eliminating inflammation without reducing fat will make a visible difference.

#4 High Intensity Training

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Reconsider how you exercise. One form of exercise that provides numerous benefits is high intensity interval training (HIIT), such as the Shredfat inc program. Cellulite has been shown to improve measurably with high intensity training. One of the ways it can be particularly helpful for combating cellulite is that it significantly boosts your levels of human growth hormone (HGH) which is a fat-burning hormone.

Even if you use a vibration platform to speed lymph flow and stimulate your muscles, you should still add 15 minutes of HIIT throughout your week to fight cellulite. It’s a great cellulite-buster because it increases your HGH and burns fat more effectively than regular exercise does.[11][12][13] And it takes less time!

HIIT requires that you perform very short, very intense rounds of exercise followed by a short period of active recovery. You can do HIIT with weights, and it works best.

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References and Sources:

[1] http://www.mayoclinic.org/diseases-conditions/cellulite/basics/causes/con-20029901

[2] http://www.shape.com/lifestyle/beauty-style/dirt-dry-brushing

[3] http://www.eatingbirdfood.com/2014/02/benefits-of-dry-brushing/

[4] http://www.ncbi.nlm.nih.gov/pubmed/23888254

[5] http://powerplate.com/education-training/research/whole-body-vibration-helps-reduce-cellulite

[6] http://www.powerplate.fr/etudes/Frank_EffectsWBVCellulite.pdf

[7] http://www.benchmarkmedicalgroup.com/wp-content/uploads/PPUSA_research_cellulite.pdf

[8] http://stke.sciencemag.org/cgi/content/abstract/pnas;104/45/17879

[9] http://fitness.mercola.com/sites/fitness/archive/2013/04/19/cellulite-elimination.aspx#_edn2

[10] http://www.ncbi.nlm.nih.gov/pubmed/10352397

[11] http://www.ncbi.nlm.nih.gov/pubmed/?term=HIIT+Human+growth+hormone

[12] http://www.ncbi.nlm.nih.gov/pubmed/12797841

[13] http://www.ncbi.nlm.nih.gov/pubmed/25567049

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