We ask Michael Abdallah, a weight loss and wellbeing coach, to debunk the myths surrounding cellulite, the very common skin condition.
The cellulite myth – we’ve all heard it, and most of you reading this probably think it’s true: cellulite is strictly a result of unwanted fat build-up.
‘It’s more than just a “fat” problem,’ explains Michael Abdallah, a leading weight loss and wellbeing coach and founder of Body By Michael (BBM). ‘There are three different components at work that all contribute to the bubbling look we see and recognise on skin. Cellulite is actually the result of enlarged fat cells, stretched fascia tissue and atrophy of the muscles.’
Breaking down the causes of cellulite
Cellulite, that orange peel effect that tends to gather on our thighs and buttocks, is a condition in which the skin has a dimpled, lumpy appearance. It happens when enlarged fat cells push through the fibrous connective tissue beneath the skin, known as the fascia.
Several factors cause cellulite. The first is gender, as women tend to suffer from cellulite more than men. In women, fascia connects in a perpendicular direction. This criss crossed shaping is designed to hold fat cells for women as they prepare for bearing children. In men, fascia actually runs parallel, preventing the appearance of cellulite.
The female hormone oestrogen also plays a role in the formation of cellulite as it’s responsible for regulation of blood flow, fat, connective tissue and lymphatic drainage.
Genes as well are a likely culprit, as a person’s genetic make-up predisposes their fat storage and metabolism in the subcutaneous layers.
Age is another factor that contributes to the problem. When skin ages, it loses thickness and tone of the connective tissue in the superficial fat layer and dermis, which all contribute to cellulite formation.
Lifestyle is also a factor. Cellulite is a result of complex physiological changes that occur in the subcutaneous layers of fat and connective tissue and over time poor diet, not drinking enough water and a lack of exercise can all contribute to the appearance of cellulite.
How can we improve the look of cellulite?
One way to reduce cellulite is to decrease excess body fat by following a sensible diet and undertaking a combination of aerobic exercise and strength training. However, it’s not quite as simple as that, as Abdallah explains: ‘People logically think that going to the gym and using the machines will do the trick. Naturally, if you’re “working out” then you must be addressing cellulite, right? Not exactly.
‘The simple gym machine exercises you’ve been using aren’t going to do the trick. The problem is that most machines at the gym are two-dimensional. To tighten the fascia and help eradicate or manage cellulite, you need to pursue multi-dimensional workouts, attempting to activate as many muscles as possible.
‘One way to get there is by focusing on the three different planes of bodily motion: sagittal (front to back); frontal (side to side); and transverse (rotational/twisting).’
Body By Michael (BBM)’s
3 Steps To Losing Cellulite
Step 1: Shrink the fat cells
Contrary to popular belief, you can’t just “get rid of fat cells”. They never go anywhere. You can only shrink your fat cells.
‘Start with the hormone that triggers the depositing of fat: insulin,’ says Abdallah. Focus on a plant-based diet with low GI and GL foods to help reduce the release of insulin and eliminate fat-soluble toxins stored in the fat cells. Also, focus on ways to reduce stress, as the stress hormone cortisol is also stored in fat cells, he stresses.
Step 2: Tighten the fascia
Abdallah says “growth hormone”is a great way to help repair and tighten fascia.‘ Higher intensity full-body exercises that are explosive, dynamic and no longer than 8-12 minutes, will stimulate the production of growth hormone,’ he says.‘ Make sure you don’t over-train, otherwise you’ll pass the ‘bliss point’ and it may have an adverse effect.’
Added stress contributes to the depletion of collagen in the fascia, as well as stretching. Abdallah advises practicing stress reduction techniques such as diaphragmatic breathing and meditation. Also, try and consume wholefoods to eliminate toxic additives and preservatives as they too impact negatively on our bodies. Most importantly, he says to prioritise your consumption of adaptogens (found in non-toxic herbs and plants) as they genuinely decrease the effects of stress on the body.
Step 3: Activate muscles
‘You need to wake your muscles up,’ urges Abdallah. ‘Either through a lack of movement or working out with poor form, some muscles become short and tight, while others become long and weak as they usually take a back seat to the same sets of muscles that the body now prefers to use every day. From humanity’s inception, we were created and designed to be opportunistic movers with three dimensions to our move ment. In short, you need to make sure you’re focusing on all three.’
‘Secondly, cortisol is a stress hormone that interferes with the development of your muscle,’ he continues. ‘Induced by stress and a lack of sleep, you want to support your body with rest and sensible sun exposure to combat the effects of cortisol. Additionally, walking counters cortisol. On the days you aren’t pursuing high intensity workouts, consider a nice stroll through the neighbourhood.’ [A]A
More Info
For Body By Michael’s cellulite-busting full-body exercises visit: themindbodychange.com
