by Olesya Novik
In the first article of this series, we discussed the causes of cellulite along with possible treatments. We also discussed some of the products that may be more hype than action, hopefully saving you cash in your quest for the ultimate cellulite solution.
We established that while there's no cure for the skin condition, several treatments available today may be helpful. This is true, however, only when combined with a strict diet and exercise regimen, which brings us to this portion of the series.
In this article, we'll focus on the nutrition and training ideas that will help you win the battle against cellulite. We'll go over diet tips, supplements, and exercise techniques that have proven to be effective in firming up that stubborn lower body skin.
If you recall from the first part of our discussion, cellulite has been shown to appear due to four main factors: the fat cells underneath the skin along with their structure, a weak connective tissue (caused by the breakdown of skin's collagen), inefficient circulation in the area, and lastly, inflammation.
To effectively treat the condition, all four contributing factors must be addressed. The good news is, each of the issues have proven to be conducive to dietary changes. This means that if you know what to eat, your chances of minimizing cellulite increase dramatically!
Remember, while cellulite affects the obese and the underweight equally, lower body fat levels do improve the severity of the condition drastically. It has been proven, however, that there's more to this equation: incorporating specific types of foods and supplements into your diet will result in more than just fat loss: a diet that's anti-cellulite.
Let's address each of the four factors contributing to those dimples, individually.
The first issue is the fat cells themselves. Nutritionally speaking, your main weapon against fat build up is controlling your body's insulin levels. Carbohydrates should be viewed as a tool utilized to instigate the desired response from your body.
The only time increased insulin levels are a positive, is directly post-workout, when the body's glycogen levels must be restored. Otherwise, increased insulin secretion will result in fat storage, and naturally, cellulite.
What does this mean? Simple sugars have their place in a weight lifter's diet. A supplement like Surge is essential post-training to help the muscle rebuild and recover.
At all other times, reducing the total number of carbohydrates and ensuring that the ones consumed consist of the complex type, along with a few select fruits and veggies is crucial. Even so, be sure to eat all carbs in combination with protein to ensure slower digestion and limit insulin secretion.
Metabolism-boosting supplementation is always helpful in the battle against fat storage, as well. There's a variety of supplements available to suit everyone's needs, even those sensitive to caffeine in a cup of coffee can easily benefit from the increased muscle mass and calorie burning activity encouraged by Se7en, which is completely stimulant free.
Those of us who prefer the energy kick of some stimulants can depend on supplements like HOT-ROX Extreme (my personal favorite) for unparalleled assistance with fat loss and, subsequently, those lumpy thighs.
The second factor we'll be addressing is the breakdown of skin's collagen, which results in a weakened connective tissue. Since this tissue is basically the structural foundation holding in the subcutaneous layer of fat, its weakening plays a major role in contributing to cellulite formation.
Collagen breakdown is a natural process that occurs as we age. It's been proven to be one of the major reasons for many skin woes, but may be slowed down drastically by a number of foods, each working in its own way.
One surefire way to reduce collagen break down is through estrogen reduction. This hormone has many purposes in a woman's body; one of its main jobs is specifically to break down collagen, particularly the collagen found in the cervix at the time of delivery. The process, however, isn't exclusive to the birthing period — it continues through a woman's lifetime, weakening the skin's structure.
Naturally, if we can reduce the hormone's presence in our body, we can begin to strengthen our skin. How, you ask? Easier than you'd think: there's lots of solid research showing that cultures consuming more whole grains, fresh fruits, vegetables, and legumes have lower rates of breast cancer because of the estrogen binding properties of those foods!
Cruciferous veggies such as broccoli, bok choy, cauliflower, Brussels sprouts, and even cabbage are especially important to consume daily. They all contain a substance called indole-3-carbinol (I3C), which once ingested, forms something called di-indollyl methane (DIM). This substance causes certain liver enzymes to block the production of the toxic 16-OH estrogens, which are the components of estrogen responsible for collagen break down.
I personally believe in supplementation along with a proper diet to keep my estrogen production under control. My favorite product for this purpose is Rez-V, the supplement containing an impeccably pure form of resveratrol. This is an incredibly beneficial substance naturally found in just a few plants along with the skin of red grapes.
In addition to minimizing the appearance of cellulite, resveratrol will have an enormous effect on anyone's well being due to its antiviral, anti-cancer, anti-aging, and anti-inflammatory properties. More recently, it's also been shown to function as a neuroprotectant, preventing neurodegenerative disease. If that's not a wonder supplement, I don't know what is!
Now that we've got estrogen under control, let's take a look at a few other nutrients we'll need to increase the skin's collagen. Foods rich in vitamin C will not only serve to protect your cells because of their antioxidant properties, but are also essential for collagen production. Be sure to eat lots of green peppers, broccoli, cauliflower, and citrus fruit — they'll all do wonders in contributing to your skin's appearance.
Many of us don't realize that collagen consists of amino acids like any other protein. Naturally, supplying these amino acids in abundance will stimulate collagen synthesis. This is where another one of my supplement-staples comes in: BCAA's. Not only will these help your muscle tissue repair itself after a tough workout, but they'll contribute a great deal to the health of your skin, as well.
The third factor contributing to your skin's rippled appearance is inefficient circulation, resulting in fluid buildup under the skin. A number of nutrients are known to be very effective in dealing with this problem, each through a different pathway.
Onion and garlic, for instance, contain a substance called adenosine, which has been shown to improve circulation while lowering blood pressure. Ginger is another great addition to any diet — the nutrients contained in it work in ways similar to that of aspirin, thinning the blood which results in enhanced circulation.
Hungry? Munch on celery — the 3-butylphthalide found in it will keep your blood vessels wide, preventing them from constricting and keeping that blood moving freely. And the potassium found in bananas is notorious for keeping blood pressure under control, so don't forget to add those to your diet.
Foods with natural diuretic properties will decrease fluid buildup, which will do a whole lot to keep the skin smooth. These include asparagus, cranberries, parsley, celery, artichokes, watercress, melons, apple cider vinegar, and of course, caffeine. That's a lot to choose from; incorporating at least some of these into your daily meal plan shouldn't be too much of a challenge.
Another wonder nutrient comes from fatty fish, in the form of omega-3 fatty acids. These have an extraordinarily powerful effect on just about every aspect of your health, and play not one, but two roles in anti-cellulite nutrition.
First of these being the dilating effect they have on blood vessels, improving circulation through your troubled areas while reducing your blood pressure.
Their second action brings us into the fourth factor in our anti-cellulite battle: inflammation. Omega-3 fats, along with the alphalinolenic acid found in flaxseeds, are the most powerful anti-inflammatory agents available to us. Due to numerous studies done regularly, these nutrients will not only give you a smoother backside, but also a strong heart and a longer, healthier life.
While whole food sources are always a good idea, supplementing with such an important nutrient is essential, as far as I'm concerned. That's why Flameout, containing all essential fatty acids in a perfect ratio, has a solid place in my daily regimen. I definitely recommend adding it to yours, if you haven't done so already.
In addition to EFA's, your antioxidant army includes vitamins C, E, beta-carotene, and the minerals zinc, copper, manganese, and selenium. These are all found in berries, fruits and veggies. Blackberries and sweet potatoes deserve an honorable mention here — they both happen to be rich in all of the aforementioned nutrients.
Another fruit to add to your arsenal is pineapple. It contains something no other fruit or vegetable has: an enzyme called bromelain. This powerful substance has proven effective in reducing serious water retention (edema) and bruising, all while enhancing healing and being a natural anti-inflammatory agent.
Adding the above nutrients to a high protein diet, consisting of at least five small meals daily, will prove to be beneficial in countless ways. Whether you're battling cellulite or are hoping to improve your health, longevity, and general well being, you can't go wrong with including any of the aforementioned foods and supplements to your meal plan.
The last anti-cellulite weapon we'll be discussing is training. I think it's safe to assume that everyone reading this article is currently performing weight training of some sort. The addition of certain techniques has proven to be effective when it comes to cellulite reduction, and these are the ones we'll review.
One such technique is plyometrics. Not a lot of people incorporate this tool into their exercise routines, yet many top coaches find it incredibly useful in toning up their female clients' lower bodies. I personally perform plyometrics prior to training legs; they're an excellent way to warm up the muscles and joints while also keeping those thighs as lean as possible.
Plyometrics
Cardiovascular training is absolutely crucial when it comes to reducing bodyfat and that pesky cellulite along with it. If firmer glutes & thighs are your goal, be sure to complete at least 45 to 60 minutes of cardio five to six days weekly.
Incorporating interval training into your exercise routine will also do a great deal to help lean out the lower body. Performing it for 30 to 45 minutes, just a couple of times weekly will jumpstart overall fat loss while increase your metabolism for up to 48 hours following the session.
There's just one more addition I'd recommend making to a solid weight training and cardio program. It will blast your lower body fat cells like few other movements will: sprints.
Very few weight lifters integrate sprints into their routines, yet the ones who do, report major changes in their glutes, hams, and that tie-in area so often plagued by cellulite and loose skin. Sprinting for just 45 minutes to an hour, once weekly or even biweekly will work your lower body in ways unlike anything else you've experienced.
Keep performing your weight training routine, which hopefully consists of at least three lifting days and challenging workouts. Nothing will increase your resting metabolic rate like all that beautiful lean muscle mass, so make sure you're doing everything you can to build it.
And that, ladies, is your plan of attack in this all-out war against cellulite. Armed with the information contained in this two-part series, you'll be able to reach your goal of a smooth, tight, flawless backside.
The only weapon I can't provide you with is determination; that'll come from within once you realize how badly you want to look hot from behind — especially when wearing nothing but a sexy tiny bikini.
Now get to it; smooth thighs await!
© 1998 — 2007 Testosterone, LLC. All Rights Reserved.
Article Discussions
