Diet & Fitness

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked!

Raphael,

I have a lot of cellulite on my thighs and buttocks. What do I do? God bless you.
-- Cynthia

Cynthia,

This is a question I receive often. My answer is lengthy, but there are so many misconceptions about cellulite that I want to set the record straight.

As a trainer with over 17 years of experience, I’ve heard the term cellulite described many ways: cottage cheese, dimples, gunk and blobby stuff. However, no matter how it’s described, women all view cellulite as a constant annoyance.

Here’s the good news: It can be reduced! First, let me describe what cellulite is, and then I’ll provide a realistic solution to it.

What is Cellulite?
Len Kravitz, Ph.D., who published an excellent article entitled "Cellulite: Everything You Want To Know and More," explains the physiological reasons why cellulite is nothing more than plain ol’ body fat.

Both sexes have connective tissue that segment fat cells into compartments. Men’s fat chambers appear as small diagonal units, which store less fat. Women, on the other hand, have a honeycomb appearance to their fat compartments. In women, fat is organized into large vertical chambers, where more fat can be stored. The shape of these compartments makes cellulite stand out more.

Another problem is the location of cellulite in relation to the skin. Our skin has three layers: the epidermis, the dermis and subcutaneous fat. Subcutaneous fat is at the bottom, or lowest, layer. If there’s an abundance of fat at this level, it becomes extremely visible to the eye; that’s cellulite. The actual amount and appearance depends on individual genetics and body fat levels.

So Cynthia, I know you’ve been waiting patiently for an answer on getting rid of it. The answer’s not glamorous or exciting, but it works.

How to Get Rid of It
This is what the American Council On Exercise (ACE) says about reducing cellulite:

“Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet. “

That’s it? Read on…

There’s actual proof this approach works. Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Mass., and author of No More Cellulite, designed a cellulite-reduction program that includes 20 minutes of strength training with five exercises for the upper body and five for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70-80 percent of maximal heart rate. This program is followed three days per week, although participants can always perform more cardio.

Participants in an eight-week study of Westcott’s program lost about 1 pound per week, or about 10 pounds after two months. When participants combined the program with a calorie-controlled diet, they doubled fat loss, losing 9.1 pounds of fat (compared to 4.5 pounds without the nutritional component).

Another study led by Westcott showed similar positive results.

So, you’ve read all of this only to find out you need a healthy nutritional program, resistance training, cardiovascular exercise and consistency?

Yes. That’s the harsh reality.

Like I said earlier, the amount of cellulite you lose depends on individual genetics and body fat levels. Some women can completely eliminate all signs of cellulite and some women will still show some degree of it. However, no matter what, it can be greatly reduced through the formula of diet, resistance training, cardio and consistency!

My Recommendation
Cynthia, the answer really pertains to you lowering fat levels through cardio, being consistent on a nutrition program that provides enough calories for energy but is low enough to reduce body fat, and adding a moderate strength training program 2-3 days per week.

I don’t know anything about your body fat levels or exercise history, but if you haven’t exercised recently, I recommend 4 brisk walks per week for 30 minutes and 2 days per week of strength training for 20 minutes. Combine this with an eDiets online program or meal delivery program to lower your body fat -- that’s how you reduce cellulite!

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here to find out more.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.

Labels: cellulite, fitness, Raphael, workout routine, workout rules

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