As with the most questions about the human body, it is never all black or white...
Let's try to understand the subject, which affects almost all women: from teenagers to seniors!
It is important to know that between 80 and 90 percent of all women experience cellulite even the slimmest. The truth is that cellulite is normal and for many women, unavoidable! Most women get cellulite because of the way our bodies are built. What makes it even more frustrating is that the current beauty standards are telling us that we are not supposed to have it. It has always existed, although women only recently declared war on it. Even the word "cellulite" is rather recent: it was invented in France at the end of the 19th century.
WHAT IS CELLULITE?
Cellulite (‘orange peel skin’) is uneven skin that we mostly see on our thighs and butt and it is formed by fat cells that are stored under our skin.
Women have a higher risk of developing cellulite. The reason for this is simple: connective tissue and fat cells in women are organized in very different way than in men. More specifically, fat cells in women tend to be arranged vertically under the skin, whereas in men their position is more horizontal. The result for women is that if we develop more fat, it is packed vertically which then increases the chances of impacting the epidermis. In fact, by arriving vertically at skin level, the fat cells "penetrate" to some extent into the connective tissue and thus become more visible under the skin, forming the dimpled areas that are characteristic for cellulite. Moreover, this great difference alone is the main reason why cellulite is found almost exclusively in women.
WHAT ARE THE MAIN CAUSES OF CELLULITE?
Estrogen, insulin, noradrenaline, thyroid hormones, prolactin,... are playing an important part in the cellulite production process.
Estrogen in the foreground...
Estrogen (female sex & reproduction hormone) is among the hormones that can cause problems. Estrogen is a hormone that helps keep blood vessels flowing smoothly. During the menopause, the level of estrogen suddenly decreases: less estrogen can mean poorer blood circulation, which can also mean a decrease in new collagen production and breakdown of older connective tissue.
Certain genes are required for cellulite development. Genetic factors can be linked to a person’s speed of metabolism, distribution of fat under the skin, ethnicity,... These can affect the chance of cellulite development. So, if your mother and grandmother had cellulite, you unfortunately have a good chance of developing it too!
Men and women with elevated levels of the stress hormone cortisol are significantly more likely to develop cellulite. High levels of cortisol tend to result in greater accumulation of fat deposits, as your body stores carbs in the form of fat to prepare for famine. And when more fat is accumulating, there is a greater risk of cellulite forming. In addition to cortisol, stress also promotes the production of catecholamine, which has also been linked to cellulite development.
If your diet basically contains an excess of energy intake (you eat more calories than you can burn), then your basic metabolism cannot consume all this energy on its own. The excess of energy components increases the chances of fat deposits in the adipocytes (i.e. cells that specialize in fat storage in our body). The more these adipose tissues are "filled", the more likely the skin is to be damaged by cellulite.In addition, consuming too much salt leads to water retention in our system, and this is an aggravating cause of the development of cellulite.
LACK OF EXERCISE
A regular exercise practice cannot cure cellulite... but in many cases it can help prevent or reduce its appearance. Cellulite occurs (or becomes more visible) when connective fibers underneath the skin become weak or lose their elasticity. Stretching and strengthening will not only burn away excess fat but it will have an overall positive effect in decreasing the cellulite... Firming and toning the muscles will tighten the skin, giving the illusion that cellulite is less noticeable.
After theory, it's time for practice and for some exercises that can reduce cellulite if combined with a good diet and a healthy lifestyle. We must not forget that sport represents 30% of the work, and that the other 70% consist in adopting a good diet.
6 EXERCISES TO REDUCE CELLULITE
3 sets - 20 repetitions
Squat Jump variation - 20 reps
Quadruped foot touch - 20 reps
Circles fire hydrants - 20 reps each side
Lunge knee up - 20 reps each side
Sumo squat leg raise - 20 reps each side
Crossback reverse lunge - 20 reps each side
TOO DIFFICULT TO WORK OUT ALONE?
DO YOU NEED A COACH & A SUPPORTIVE GROUP TO REACH YOUR GOALS?
I can help you with my “SELF-MADE BODY”program accessible to all, regardless of age, gender or physical condition.It will start on August 1st.
What you will get in this online coaching be:
3 workouts a week (10 different exercises for each workout) during 4 weeks: Upper body (arms & back) / core (abs) / lower body (butt & legs).
Video descriptions and tutorials of movements.
Easy to follow at gym and at home.
Private support Facebook community
1 live group coaching per week to debrief the progress
This 4 weeks online coaching is based on the OPT model or Optimum Performance Training Model developed by NASM (National Academy of Sports Medecine). All exercises will be focused on mobility,activation and resistance! This program will help you to build/ strengthen your body and it will also give you concrete answers on "what to do" and "how to do it"!
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