How To Eliminate Cellulite

Look, Im a fitness professional and one of the biggest challenges most women have been dealing with and hate is CELLULITE. This keeps many women from enjoying summers, pools, beaches, swimsuits and even getting naked with their partner with the lights on.

Do you deal with this? Do you want to learn how to eliminate it?

Great! So lets do this!

So what is Cellulite?

By definition it is “deposits of subcutaneous fat within fibrous connective tissue (as in the thighs, hips, and buttocks) that give a puckered and dimpled appearance to the skin surface”

You know cottage cheese legs, dimples on your butt, that thing that just makes you feel self conscious, reduces your self esteem and confidence, yeah that stuff.

Know this, it is NOT because of your genetics, you didnt just inherit this from your mom, this is not a disease, it is one thing, TOO MUCH BODY FAT. Period! Your fat cells are FULL, over filled, and the connective tissue is leading to dimples. You got this from mindlessly over eating, 100s, 1000s of times leading to your body storing fat and for you and most women that means right in your ass and thighs.

How you gained fat

Like I just said above you gained fat from overeating. Which is super simple to do if you are not working out eating out. Ill explain below but know for most of you this comes from all that trash you LOVE so much that is highly addictive that leads to you losing control and over eating.

Foods like bread, pasta, chips, candy, soda, crackers, fast food, icecream, and those sugary drinks you always indulge in like margaritas, pina coladas, strawberry daiquiris. All these foods that you always run to when you’re stressed, emotional, or just hanging with the girls. These are the main contributors to the dimples on your ass and thighs, but also contribute to that muffin top and double chin. The body stores fat ALL over not just in your lower body.

How to lose fat

Ok, so youve accepted responsibility for your actions, know you are the only one to blame, now you’re ready to take action and make some changes to smooth out those legs.

So lets understand first how to LOSE fat. Its really simple, do the exact opposite of what got you fat. Eat clean, and workout. Well, not quite that simple but it is. You gotta take it one step further and create a calorie deficit.

What is a Calorie deficit?

Basically this means you need to be BURNING more calories than you are consuming each day to force your body to go melt that nasty body fat to get those missing calories.

Know your body is burning fat every single second of every single day. It never stops, EVER. So if you’re one of these girls that thinks “Its cuz I dont eat enough” WRONG! Your body is always burning, it requires calories to run your bodies systems, all cellular actions, your body temperature, brain functions, heart pumping, even your digestion requires energy to function. You are always burning.

The old “you gotta eat every 3hrs to stoke the metabolic flame” is pure bs. The only thing that determines whether you gain fat or lose fat is your total calories consumed for the day. With that said calorie sources matter. 1500 calories of sugar is going to have a completely different metabolic, hormonal response than 1500 of protein and veggies. So although calories are king, the sources of those calories are vital for optimal results.

Just know you are always burning calories, this is known as your BMR, Basal Metabolic Rate. The avg 5’3″ woman has a BMR of about 1300, 1300 calories are burned each day just to sustain life. So if you laid in bed all day and watched the Kardashians you would burn a minimum of 1300 just to survive. The shorter you are, the less muscle you have, the less you burn. Sorry shorties but thats just how it is, I feel ya Im short too. The taller you are the MORE you burn, more body to sustain. Common sense, right?. So a woman who is 5’10” can have a BMR of like 1700+.

This is why if you DONT workout and only burn 1300 its EASY to get fat and gain more cellulite. You eat out 1x and thats like 1800+ calories avg, on top of all the other bs you eat all day. Those 4 cookies you ate, add another 1200. Those two slices of pizza add 800. Finishing your kids food each meal, add 900.

Yes, its worse than you think. What most of you think is healthy isnt even F close! Trust me, I deal with women daily and most of you are living in denial. You ass and thighs are a reflection of that. So listen to what Im about to teach you so you fix it.

So now that you understand you are always burning let me give you an example of how to burn fat.

Mary 5’3″ with BMR of 1300 calories per day.

If Mary doesnt workout 1301+ goes to those saddle bags.

If Mary Trains hard shes gonna burn about 700 calories from her workout and afterburn effect.

1300+700=2000 calories total burned for the day.

Now if Mary eats clean, tracks her food, hits her macros, and only eats say 1400 calories she has created a 600 calorie deficit.

2000-1400=600.

Her body is going to dig into her fat cells to get this missing energy. That means Mary lost some fat today. Do this day after day. Over a week and shes lost a minimum of 1lb (3500 calories is 1lb).

Do this for WEEKS and she loses LOTS of lbs. Over time that cellulite is going to slowly disappear. When she gets low enough it will be GONE.

Now the magic number for most women to look hot, sexy, defined, and cellulite free is somewhere under 14% bodyfat. The most common number I’ve found for most women is 12%. Most of the fitness models you see that look incredible and inspire you are 10-12%. But each woman is different. Some can be 16-18% and have smooth legs. They wont be quite defined yet, but smooth. For some they may need to be 12% or less.

Regardless, in order to eliminate your cellulite the key is to reduce your body fat by creating a daily calorie deficit. Just so you know the majority, 80-90% of your results comes from your FOOD.

So if you want to change the way you look and feel you need to change the way you live, permanently. The moment you slip back into old habits you’re going get your old body back.

What to eat?

Ok, so I just made you realize that you are at fault and made you realize that your favorite foods are to blame and you probably hate me now, huh. LOL. You dont get to have your cake and eat it too.

So let me tell you WHAT to eat that will make this elimination of your body fat as fast and healthy as possible.

In one sentence, “Protein and veggies”. PVF is known as Protein and Veggies First. This is the staple to every single meal for the rest of your life. This triggers hormones that make you feel full, fiber that makes you feel full. Both of which make it easier for you to keep your calories in check.

But it also provides the most important macronutrients(pro, carbs, fats) that your body NEEDS for optimal health, function, energy, metabolism, and thats mainly your proteins and fats. Yes fats! Fats are healthy! Forget everything you’ve every heard about fats being the villain. (It was all based on a LIE paid for by the sugar industry, fact)

You eat protein, veggies which are full of protein, good fats(coming from the protein sources), and veggies. Then depending on your daily needs you can add small amounts of fruit, potatoes, etc. But really if you want to lose fat the fastest, low carb, high fat is the fastest way.

The foods you are allowed for BEST results “If it came directly from a plant or an animal, eat it”

This means healthy sources of Beef, chicken, pork, turkey, whole eggs, fish, shrimp and so on as your protein sources. Vegetables Im speaking of the low carb highly nutritious ones like broccoli, cauliflower, asparagus, spinach, kale, lettuce, green beans, and so on.

Healthy food! Food you are designed to consume that delivers nutrients, nutrition to your body so it can function optimally.

Macros

Now you’ve probably saw I used the term Macronutrients, but you’ve probably heard the term “Macros” before, right? Like “What are your macros?”

You need to make sure you’re getting a certain amount of macros to hit your calorie goals. Its actually quite simple and there are hacks to meal prep that make this easy but thats another post Ill have to do later.

But just know a calorie is not a calorie. Your body needs a minimum amount of protein, fats, each day for optimal results, recovery, health.

Im gonna give you some basic macros to follow in a bit but first you need to understand to lose body fat and eliminate your cellulite you need to be OBSESSED about tracking your food and being accurate. Do NOT eyeball your food. If you eyeball your food noone gonna be eyeballing you. lol.

So step one to getting accurate is downloading the app myfitnesspal on your phone. You need to make a habit of tracking your food BEFORE you eat.

“Track it before you smack it”

If you do not do this you are either going to slow you results or prevent them from happening all together. Do NOT be lazy. This is more important than your workouts.

Once you download its going to give you calorie and macro recommendations dont follow it. Use the ones Im gonna give you right now for fast results.

Go to goals and input these numbers based on your current height.

Macros.  20% Carbs. 35% protein. 45% Fats

5’0” and under 1300.  65g carbs. 114g protein. 65g fats.

5’1- 5’2”.  1400.  70g Carbs. 122g protein. 70g fats.

5’3”-5’5”.  1500.  75g Carbs. 131g protein. 75g fats. 

5’6”- 5’8”.  1600.  80g Carbs. 140g Protein. 80g fats. 

5’9” and Up.  1700. 85g carbs. 149g protein. 85g Fats.

Now These calories above are known as your DEFICIT days, fat burning days. You are going to eat this amount for 6-13 days. 6 days if you are leaner, then Refeed. If you are heavier you stay in deficit longer and go 13 days deficit, then refeed. So 6/1, or 13/1.

Those of you on the 13/1 you will upgrade to the 6/1 once you get leaner. But for now stick to 13/1.

Then on Day 7 or 14 do this below. But it too has LIMITS!

REFEED

This is a higher carb day with Healthy carbs like fruit, potatoes, rice is ok. NOT a cheat day!

Macros.  40% Carbs. 30% protein. 30% Fats

5’0” and under 1700.  170g carbs. 128g protein. 57g fats.

5’1- 5’2”.  1900.  190g Carbs. 143g protein. 63g fats.

5’3”-5’5”.  2000.  200g Carbs. 151g protein. 66g fats. 

5’6”- 5’8”.  2100.  210g Carbs. 158g Protein. 70g fats. 

5’9” and Up.  2200. 220g carbs. 166g protein. 73g Fats.

This is known as a form of Carb Cycling, we are low for a specific amount of days, then refeed 1 day. Then go right back into deficit days. Simple formula.

This means you’re going to have to be super disciplined on weekends!

Now lets talk how to train to melt fat

No spot reducing

Know this, you cannot spot reduce. Working the area does not remove fat from that specific area. You eat clean, track food keeping deficit, then BURN calories every day and your body will metabolize fat from ALL over how IT chooses. Your most dense areas will take the longest. Kinda like if you drained a swimming pool the 3ft end would be empty before the 8ft end, right? Exactly thats your body.

So when you train your goal is to train to BURN as much as possible each day, then limit your calorie intake creating a deficit and burning fat. You will burn fat EVERY single day you do this. FACT.

I know you know those girls that are like “Im only eating 1200 calories a day and I cant lose weight”, right? If you dont, its YOU. lol.

Well, these women are CLUELESS. They are either not weighing portions, not tracking food, not burning calories, cheating, or miscalculating their intake by measuring food incorrectly. Always leading to them eating 2000, 3000, 4000+ calories and never losing an ounce. Its a proven fact if you create a deficit you will lose 100% of the time.

You all eat MORE than you think you do and when you start weighing, and tracking, youll see “OMG ive been eating 2-5x that much”. Your dimples say Im right. lol.

So lets talk about how to train to remove those dimples and make you smile.

Training

You need to constantly be moving to maximize your time in gym to burn as many calories as possible. NOT doing tons of cardio!!! Im gonna keep this part short and just give you an example workout. Ive written an entire book on this which has months worth of training in it, but for the purpose of this blog, Im gonna give you 1 day example.

Pick 9 exercises, you’re going to do 3 moves per set for 5 sets. Then do another 3 moves for 5 sets. Then do another 3 moves for 5 sets. Then you are done. This is going to incinerate fat and make you a sexy woman!

Heres just one example of 1 round of 3 moves.

Round #1. (do all 3 back to back, then rest 60 sec)

Hip Thrusts 135lbs x 10, 10, 10, 10, 10

Goblet Squat 40lbs x 10, 10, 10, 10, 10

Lunge jumps Bodyweight x 20, 20, 20, 20, 20

Rest 60 seconds.  Do 5 sets. 

So theres an example of how to train! You dont want to be revolving your life around CARDIO(endurance) because that will deliver a flat butt and is damaging to your metabolism, hormones, and body.

All of them. Yes, I said all of them. Are they going to be all crazy intense, no. The point is to get out and burn daily so you can eat your normal deficit calories and burn fat. So on days you’re dying, sore, or just mentally not there, show up anyway and just do an active recovery. Do a hike, go pump some light weights for 20 reps, just MOVE. Otherwise if you rest rest, you need to FAST that day so you can create a deficit.

Doesnt sound fun, huh? Exactly, get your ass out and train! lol.

So thats the quick down and dirty of how to eliminate your cellulite so lets recap what we discussed.

1. Cellulite is bodyfat and you have too much. Burn it.
2. Change your lifestyle, eat clean.
3. Track your food to create a deficit and burn fat!
4. Train Daily, prioritizing lifting.

Thats it! Is it going to be easy, absolutely NOT! Is it going to be worth it ABSOLUTELY!!!

The difference between you and those who look HOT is DISCIPLINE. The ones who are successful discipline themselves around food, discipline themselves to workout daily/regularly. Its not their genetics, its their work ethic all coming from their discipline.

You CAN have that body. You CAN be hot, sexy, defined, confident, and feel amazing about yourself. You CAN have that life. But it is ONLY going to happen by CHANGING how you live which means how you eat, drink, and how active you are daily.

I first want to congratulate you for reading this far, this shows that you are an action taker and want to learn how to improve so pat yourself on the back. But knowledge without execution is useless!

So get to work!!!!

If you liked this then you will love all my stuff so make sure you follow me on facebook. If you have any questions reach out to me on messenger https://www.facebook.com/daymondsewall

Make sure you subscribe to my blog cuz I’ve got lots more coming some for your husbands too! Yes, I know they have let themselves go. lol I got you!

If you want ALL the info, nutrition, full training program, get my book called Booty Gains which you can download here or go to amazon for paperback. https://bootygainsbook.com/

If you would like to train with me in person and live in the Orange County, Ca, or Socal area shoot me a message on messenger https://www.facebook.com/daymondsewall

Until Next time,

Daymond Sewall

Founder/CEO Phenomenal Fitness

2x Published Author

Nutrition Expert

Father of 4 boys