The two most common topics that you touch on are belly fat and fat deposits on the legs and buttocks (especially those that cause cellulite). I already wrote quite a lot about the physiology of the appearance of fat on the stomach.
In this article I want to talk about fat deposits on the lower body and, in particular, pay attention to the question: "What causes the appearance of an orange peel and how to deal with it?" I can’t even tell you how often I was asked a question about how to get rid of cellulite on my legs, so for me this is already a sore subject.
I recommend reading how to remove fat from the abdomen and sides at home.
Cellulite is really a combination of two factors - fat and collagen fibers. The problem is that these fat and collagen are slightly different from the fat and collagen found in the male body, and even differ from those found in different parts of the female body.
What causes cellulite?
Compared to men, in women, collagen fibers in the lower body are vertically up and down, like a small fence. This distribution of collagen fibers is the main reason why women have cellulite and men do not. (According to experts, 90% of women and only 10% of men have a certain degree of it). Collagen fibers in the organisms of men are more like a fence made of a netting netting. Where female fibers are located up and down, male fibers intersect.
This is important because this arrangement of collagen fibers forms a kind of pocket in which fat cells then grow (see Figure 1).
The more fat cells you have, the more collagen between them and in them.
An example is a soccer ball sandwiched between the links of a fence. It is because of such a dense arrangement of collagen fibers that a characteristic orange peel appears. If you still find it difficult to imagine how it looks, then imagine that you fill your pockets in front and behind with small balls, and then run your hand along the back and outside. Feel the little tubercles?
Getting rid of cellulite
One of the most common questions that many women ask is: “Why do some women have cellulite on the legs, while others do not? Why are some overweight women not as many as those who are much thinner? ” These questions indicate that you need to go beyond the concept of "completeness." Cellulite is not just a matter of gaining weight or losing it. It is not only about doing something to get rid of body fat, but also about health and collagen.
The reason some women experience cellulite and some women don’t have is because of genetics.
Some women have collagen fibers that are more similar to men’s, and some have unusual “jagged” distribution patterns. Thus, it will be much easier to fight the crust than the other. However, you should not rely solely on genetics, because any thing in our life can be done better.
There are ways to solve the collagen problem, but none of them is a panacea. But first, let's discuss another aspect of the issue - fat.
Lower body fat in women
Fat in women is also different from fat in men. Women have about 9 times more alpha adrenergic receptors associated with adipose tissue compared with beta adrenergic receptors. Adrenergic receptors are associated with the most powerful fat-burning hormones in the body - catecholamines.
When catecholamines interact with beta receptors, fat is secreted from fat cells and partially burned. When they interact with alpha receptors, the release of fat slows dramatically. I know that now I can lose people who are not related to science, so just remember that "beta" = burning and a "alpha" = anti-burning.
Girls, you can thank estrogen for such a large number of alpha receptors. Interestingly, a study of transgender populations that are undergoing hormone therapy due to gender reassignment has opened up tons of new information about hormones and their effect on where fat is stored. Men undergoing severe estrogen and progesterone therapy, observe that they begin to gain weight in the lower part of the body, and cellulite appears in the same place.
For women, this means that when they lose weight, they lose weight faster in the upper body (bust, waist and arms) compared to legs (hips and buttocks). If you ever prepared for any marathon and realized that you are losing weight everywhere except your legs, then you know exactly what I'm talking about. Or maybe you know someone who had it.
A little about another
To get rid of cellulite, you need to act in two directions, as it arises from vertically arranged collagen fibers in combination with a predisposition to fat deposits on the hips and buttocks.
But this is not the end of the story, because another common aspect of the accumulation of adipose tissue in the lower body of a woman (as well as in the “lifebuoy” of men in the abdomen) is the problem of blood flow. This fat is relatively hypoxic, which means it needs oxygen. And due to the prevalence of alpha receptors, along with poor perfusion of blood vessels, blood supply in these places is insufficient, but in fat on the stomach everything is completely different.
Another problem is that there is a direct association of muscles with their fascial lining (connective tissue, the shell of which produces muscles) and collagen tissue in the skin. This means that well-developed muscles are able to affect the density and tone of connective tissue in the skin. This is one of the reasons why training in the gym and at home tightens the body, even when weight is not lost. Thinking of training to break down cellulite once and for all? Strength training will help you most effectively.
How to fix it all?
Now the question is how to remove cellulite or how to reduce the signs of its manifestation on the hips and buttocks? Is it realistic to “burn it”? Well, sort of, yes. Of course, you can tighten your legs and remove fat, but this is only part of the problem, which will tell you any thin girl suffering from cellulite. The collagen problem is much more complex and controversial.
The truth is that the fight against cellulite really requires a more subtle approach than just losing weight. And I will be honest with you, as well as lose weight, it is not easy. But I can say with confidence that even those with a very advanced form can significantly improve their appearance.
Fat (get rid of it)
The first thing to do to get rid of cellulite is to reduce the fat component. To do this, you need to do everything possible to block alpha-adrenergic receptors in the lower body. This can be done with a balanced diet along with smart nutritional supplements.
Carbohydrates are the main simulators of hormonal insulin, and insulin is the engine of alpha-adrenergic receptor activity.
So, cut back on carbohydrates: you'll cut back on insulin and suppress the effects of alpha-adrenergic receptors. Now, the rate of burning fat in the lower body is more consistent with the same speed in the upper.
At the same time, there are two very good supplements whose mechanisms of action are similar to catecholamines (they accelerate the intracellular activity of cyclic AMP, and catecholamines do the same when they interact with adrenergic receptors). They basically allow us to bypass adrenergic receptors and avoid activation of alpha receptors. These are green tea extract (I use a 50% standardized EGCG product) and forskolin (standardized up to 20%). Keep in mind that the effect of these supplements will be small if the percentage of carbohydrate intake in the diet is high.
There are also several herbal compounds that will directly block alpha adrenergic receptors. These include yohimbine, adrenaline and berberine. Again, the main warning here: THESE ADDITIONS DO NOT WORK WITHOUT A LOW INSULIN ENVIRONMENT! Because insulin is a much more powerful engine and regulator of adrenergic receptors than any supplement.
I will give you one very valuable clue. Keeping your total carbohydrate intake of up to 100g during the day, exercise on an empty stomach using an interval strength training system, and then do slow cardio, such as walking, for example, and this will provide the best results.
Collagen fibers (remodel them)
Strengthen and remodel collagen fibers. This is the hardest part.
And although some people believe that this can be done using procedures in beauty salons, such as deep tissue stimulation, LPG, light therapy, etc., but nothing can compare with proper nutrition and training! These anti-cellulite treatments, of course, can have an effect, trying to strengthen and reorganize collagen through what is often called “collagen remodeling”. But while the question of their effectiveness is still open.
In fact, some women say it helps. But so far there is not a single study that would confirm that these procedures can be given a chance. But there is one significant thing that I would like to note - any massage type treatment will slightly reduce cellulite in a short time, given the ability of the massage to move lymph and increase blood flow. But all this is explained as a temporary shift in the distribution of fluid from the subcutaneous tissue. It is believed that fluid, like fat, accumulates in collagen pockets and can increase cellulite. However, the effect of anti-cellulite massages, of course, is short-lived.
Blood flow (speed it up)
Increase blood flow to the lower body. The main methods are training and heating. Exercise does both, and also massage (dry, brush massage).
Increased blood flow to the desired area means increased ability to burn fat.
Accelerated blood flow also affects the outflow of fluid from the problem area of the frogs and is necessary for the health and strength of collagen fibers. A few more methods can be used here. Hyperthermia (hot baths and a sauna) and contrast hydrotherapy (alternating hot and cold treatments). Many women are familiar with this, as these weekly treatment courses are used in many upscale resorts. They are surprisingly effective, at least in the short term, to get rid of cellulite. Clinically, these treatments almost instantly reduce it, probably due to the fluid effect mentioned above.
Strengthen your muscles
The last part, and probably the second most important, is muscle building. Strength training is the only form of training that can strengthen muscles and tighten the connective tissues of the body. Try really effective exercises against cellulite on the hips and buttocks .
What is worth focusing on is the direction of the training: it should be muscle building.
But never just pull the weight! This is especially true for thin women with cellulite. To achieve the best results, those who are underdeveloped gluteal muscles, it is necessary to learn the correct technique for performing exercises. This will allow you to clearly feel and engage the buttocks.
Video is the best way to fight cellulite at home
So that’s all. Everything you wanted to know about how to remove cellulite on your legs. I understand that this is a lot, but I hope you now know how to make your skin smooth and beautiful without an orange peel, which are worth considering. Summary of Highlights:
- What causes cellulite? First of all, it is more than fat. This is a matter associated with both fat and collagen fibers.
- Women are more prone to its occurrence than men, due to the vertical, so-called "jagged" distribution of collagen fibers.
- The resulting orange peels appear due to the accumulation of fat and fluid in the “collagen pockets”.
- One of the reasons cellulite may look better on some days and worse on others is mainly due to redistribution of fluid. During menstruation , it usually becomes most noticeable.
- It is difficult for women to lose weight in their legs due to the unique physiology caused by their female hormones.
- Alpha adrenergic receptors can only be blocked with certain diets and nutritional practices.