This is a common problem for a lot of women. While we can try to reduce cellulite through diet and exercise, some cases are caused by hormones and genetics. These may be circumstances beyond our control.
However, combining strength moves with high intensity intervals would be a great place to start. Strength training will build muscle and the intense intervals will burn calories. The combination of strength training and intense cardio is great for fat loss.
In addition, your client could try reducing sugar and salt in her diet, and drinking more water to aid in this process.
I’ve had fit and thin clients with cellulite and much of it is genetic. You can reduce the apprearance of cellulite, but there is very little you can do to remove it completely.
Staying well hydrated and reducing the salt intake will help. As will cardio and strength training to both burn calories and increase muscle development, though I don’t know of any research that says one over the other will aid in the reduction of cellulite more than the other.
my understanding of this is that it is and has been a controversial subject. I would like to quote from “Fitness and Sports Medicine: an Introduction” “Proponents claim that cellulite is fat trapped in abnormal and chronically inflamed connective tissue, with impeded blood and lymph acfcess. Exorbitant fees are often charged for high protein diets, massage, sauna, special skin creams, body wrappings, or pseudoelectric devices used to “break up or reduce cellulite deposits.” Cellulite is simply subcutaneous fat, packaged somewhat differently in normal connective tissue. The only real cure is fat loss through regular aerobic exercise and improved diet.” This is an older text book, and there may be some huge treatment breakthrough since it came out, but given how big a news flash that would have been I would be surprised it had not been all over the media if so.
I agree with the others that there is a huge genetic link to where a body stores fat, and that just loosing weight, as it cannot be targeted to one specific spot (short of liposuction, which has a HUGE number of down sides) is unlikely to solve the problem…. it will however make the person look and feel better if they get to a healthy weight and build some muscle tissue.
Also regular hydration is a great idea.
From my understanding, cellulite appears when there is a break down or wasting of the webbing that surrounds the fat cells, which is made of proteins such as collagen and elastin (looks like chicken wire). This makes the fat cells more obvious in appearance. It can be caused by poor diet and/or inactivity, and genetic factors.
Over the years, I have been able to reduce the appearance of cellulite in many female clients by restoring the muscle mass to the butt and thighs. I have also done this on myself, as my legs once upon a time looked like cottage cheese.
Have you ever wondered why even the skinniest of people still have cellulite? It is not just associated with the overweight, but more commonly with people who do not exercise and sit a lot, which leads me to my next point- fluid retention, which Christine, Jocelyn and Ariadne have already mentioned in their references to staying well hydrated and reducing salt intake.
Make sure what you are seeing on your clients isn’t simply excess fluid sitting in the cells of the hips and thighs, as this can be sorted out almost straight away.
If the lady doesn’t move much or has poor diet and water intake below requirements (think typical office worker), then fluid can pool in the lower half and give skin the “rippled” appearance.
Exercises like squats and hip extensions work wonders for both reducing both cellulite and fluid retention. You could encourage your ladies to get out of their chairs once every hour or so and perform body weight squats or any other appropriate glute exercise for them as individuals, to get the fluid moving through the lymphatics. Following this activity you may find it appropriate to suggest 200ml of water before sitting back down to work again.
Also make sure her glutes are actually engaged in exercises like squats and lunges. I haven’t looked at your profile so I do not know your experience level or if this is appropriate for me to say, but a lot of trainers miss identifying this, and the client gets over developed quads and under developed butt and upper hamstrings, regardless of fitness level and ability.
Another thing to consider is body composition- if a particular lady has an exceptionally large amount of body fat on the hips and thighs, but a comparatively smaller upper body (think the lady who complains dresses never fit as she is 2-3 sizes larger on the bottom, not just your normal “pear” shape), she may have a hormonal imbalance contributing to both the fat accumulation and the fluid retention.
I hope this information is helpful.
Hello Courtney Jenkins,
This is a condition that most women have; how we react to it is something else. How about concentrating more on the parts we like and less on the undesirable?
I also see that a healthy diet and exercise will reduce the appearance of cellulite. Prolonged sitting will make it worse. Myofascial release of the area will also help reduce the appearance of cellulite.
Maybe we should do our best to take care of ourselves and let our bodies do what is natural.
NAPS 2 B Fit