How to Remove Cellulite

• Introduction• What is Cellulite?• How do we remove Cellulite?• My 3 top tips• My take home advice• Questions?

Introduction:

• Who am I?

• Chris Grieveson• Female Fat Loss Specialist• Developed a series of successful female

weight loss training and nutrition systems

What is Cellulite?

Cellulite Formation in Skin

What causes Cellulite?

• Physically:

• Water retention in the skin layers• Weak fascia under the skin

Different types of Cellulite

• Adipose cellulite = The firm cellulite, orange peel effect on loose skin

• Oedematous cellulite = Is fluid retention, soft cellulite often on loose skin

• Fibrotic cellulite = The hard, compact cellulite with orange peel effect

Different Grades of Cellulite• Grade 1 = No visible cellulite, even when the skin is pinched.

• Grade 2 = No visible cellulite when lying down or standing. An orange peel texture can be seen when the skin is pinched.

• Grade 3 = Cellulite is visible when standing, but may disappear when lying down.

• Grade 4 = Visible cellulite when standing and lying down.

Cellulite Facts

• 95 per cent of women have a type of cellulite somewhere on their body.

• Even skinny people get cellulite.• And cellulite is often hereditary, so it’s likely your

family members will be suffering from the same problem.

• Cellulite forms in areas with the least circulation so it means that without activity, it’s very hard to budge.

What causes Cellulite?

• Dieting too hard, too much or too often• This is a huge problem in women!• Hormonal factors• Estrogen is one of the most important

hormones to initiate and aggravate cellulite• Changes in metabolism• Lack of activity (sedentary living)

How do we remove Cellulite?

1 . DetoxificationRemove the toxins2 . TrainingStrengthen the fascia of the legs3 . NutritionEat the right foods

Detoxification

• Toxicity is a huge problem• Especially in the UK• Toxicity causes inflammation and water

retention• Increases estrogen production (bad)• 2 types of toxins• 1 – Lifestyle• 2 – Environmental

Detoxification

• Toxins in your body is like a sink that is full of water and overflowing

Detoxification

• So, how do we empty the sink?

1. Turn off the tapEg. Reduce intake of toxic food, drinks, cosmetics etc.

2. Pull out the plugEg. Remove the toxins from the body

Lifestyle Toxins• Food• High trans fat foods• Sugar • Drinks• Alcoholic drinks• Fizzy drinks in cans and bottles• Cosmetic products• Containing Parabens • Eg. Methyl-paraben • And Butyl-paraben etc

Environmental Toxins

• Tap water (especially in the UK)• Birth control medication• Prescription medication• Pollution• Petro-chemical pollution

Nutrition – Support the Liver

• The main organ that you need to support in the body is the liver.

• The liver is the major detoxifying organ of the body.

• The Liver is the filter for toxins in the blood• You can support your liver through adopting

the following nutritional principles:

Nutrition• Eat a high protein diet – the liver uses amino acids found in protein for phase 2

detoxification. This helps your body eliminate the estrogens.• Eat lots of vegetables from the brassica family, such as broccoli and cauliflower.

Also other forms of green vegetables such as spinach and kale have healthy vitamins and minerals that aid liver detoxification.

• Make fibre a major part of your diet. Fibre from vegetables assists in detoxification as the toxins bind to the fibre as its moves through your digestive system. More fibre means more chance of the toxins being eliminated.

• Eat omega 3 rich foods, such as organic meat, wild fish and flax seeds. Also take an omega 3 fish oil supplement. Omega 3 fatty acids help to block the production of aromatase.

• Take a multi vitamin with a good ratio of the B vitamins. Also look to take magnesium and vitamin D. As mentioned earlier, deficiencies in these vitamins and minerals increase aromatase production.

Nutrition – Balance your Macros

• You must balance your macro nutrients in your daily nutrition plan

• Macro nutrients are:• Protein• Fat• Carbohydrates• Your macro split must be right for your body

type – seek expert help if unsure

Training• I see a lot of female clients who tell me that they don’t want

to lift heavy weights when they train in the gym because they “don’t want to get too big / muscular”.

• In reality, building muscle is a very difficult process, especially for women due to their hormonal balance. You will not build muscle if you lift light weights repeatedly every workout.

• To build muscle, the body needs to be put under a form of stress that it is not used to, in this case, by asking it to lift heavier weights than it is used to.

• With this in mind, it is not a coincidence that my leanest female clients are also often the strongest!

Strength / Resistance Training

• Increases myofibril tension in muscle fibres• Increases muscle “tone”• Increases Basal Metabolic Rate (BMR)• Raises natural levels of:• Testosterone• Growth hormone / IGF-1

Strength / Resistance Training

• You need:• A periodised strength training program• Well structured to include variety of intensity

and volume• To promote most effective hormonal response

and maximal recovery

Strength / Resistance Training

• You also need to include compound movements. Such as:

• Squats• Deadlifts• Lunges• Chin ups• Bench press

To Recap

• What do I need to remove cellulite?

1. A detoxification plan to help eliminate the toxins causing water retention

2. A proper periodised training plan3. A well balanced nutrition plan, with the

correct macro nutrient split for your body type

Results

• If I follow the correct nutrition and training plan, what should I expect?

• 0.25kg – 0.50kg weight loss per week• Improved energy• Lower body fat• Leaner legs• Feel young and sexy ;)

Finally

• Want to accelerate your results?

• To say goodbye to cellulite?

• Opt in for a FREE fat loss coaching call

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