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How to Get Rid of Cellulite the Biohacker Way

By: Dave Asprey

Even people who are happy with their body and shape often complain about not being able to get rid of cellulite, listing it as one of the top things they would change about themselves if they could. Speaking as a former 300-pound guy, this is not just a problem for women!

Before you spend huge sums of money to try anything from well-marketed cellulite-reducing moisturizers to wraps to expensive med-spa administered light pulses to get rid of these dimpled fat pockets, try out something simpler, cheaper, and effective. (That’s not to say that spa laser treatments, ice, and fat-melting injections don’t have a place if the simple stuff doesn’t work.)

What works naturally, as you’d expect, transforms you from the inside out instead of the other way around. Three of the most effective ways I’ve found to reduce cellulite are through acceleration training (whole body vibration),  Bulletproof Intermittent Fasting, and high-intensity interval training.

 

The Top 3 Bulletproof Ways to Hack Your Cellulite

In order to figure out how to treat cellulite, it helps to know what causes it.  Cellulite is created by enlarged fat cells pushing up against the connective tissue (made partially of collagen) just below your skin.[1] Since these tissues aren’t very flexible, when the fat cells beneath them expand, they push out on your skin and cause dimples and irregular bumps.

And the more fluid and toxins you retain, the larger the cells get, so the worse your cellulite looks. This is one of the reasons inflammatory foods make cellulite worse!

Below are the three most effective Bulletproof methods to decrease cellulite.

  1. Acceleration Training

Cellulite has been shown to improve measurably with acceleration training.[2][3][4] The idea of acceleration training is to cause tissues throughout the body to tighten in response to gravity. The most advanced form, whole body vibration, is used by NASA to grow bones and muscle in astronauts, but the less effective form you probably know of is rebounding, or using a mini-trampoline.

With NASA-style WBV, you stand on a plate vibrating vertically 30 times per second with your knees slightly bent, and you add in certain exercises such as squats and lunges for a more effective workout. The added vibrations cause 30 additional muscle contractions per second, (compared to rebounding’s 1 contraction per second) which increase your lymphatic system circulation, stimulate muscle growth, and strengthen bone density.[5][6][7]

(Disclosure: I started manufacturing the Bulletproof Vibe in the US after experiencing hip pain and breaking several expensive devices that were made with the wrong specifications…but I did not create any of these scientific studies showing this frequency works on cellulite and other things.[8])

The vibration encourages the release of lymph fluid, which flushes toxins, which in turn aids in the reduction of cellulite. I can literally see the difference in my muffin top in one session. (Seriously, everyone gets muffin top from inflammation every now and then!)

Acceleration training also stimulates human growth hormone – an anti-aging hormone that enhances the growth of the muscle that burns those annoying fat cells that cause your cellulite in the first place.[9]

The best part? You only want to jump on for 10 to 15 minutes to see and feel results, and more time every day isn’t necessarily better.  I designed the Bulletproof Whole Body Vibration Plate, or Bulletproof Vibe, so you can easily set one up in your home and use it whenever you want. I use mine several times a week for short breaks during my workday, especially when I don’t have time for a long walk, which is another way to increase lymph drainage.

Don’t have access to acceleration training? Many chiropractors now offer the Bulletproof Vibe in their offices, and there’s even a health club and a yoga studio, Vibetality, that use about a dozen Bulletproof Vibes for group training because they also help with flexibility![10] (Feel free to ask your health club to drop me a line about adding one…)

Even if you don’t use the high tech version, you can benefit from jumping on a trampoline to get the positive effects of rebounding, and you can find used rebounders for a few dollars on Craigslist.

  1. Bulletproof Intermittent Fasting

To reduce the appearance of cellulite, you want to shrink the size of the fat cells that are pulling on your skin. One of the most important things you can do to shrink these particular fat cells is to turn on your body’s fat-burning mode (ketosis) so that it eats away at your fat stores.

By using Bulletproof Intermittent Fasting in the morning, and following it with the Bulletproof Diet Roadmap (get it here free) when you eat, you can force your body to rely on fat for energy.  The Bulletproof style of Intermittent fasting gives you the benefits of traditional fasting without having to actually fast.  It allows you to avoid the “hanger” you would get as a consequence of feeling hungry and tired by going long periods of time without food, which mostly people cannot easily do. It also helps you to avoid losing muscle because you eat normal amounts of protein each day, just not in the morning.

To ramp up your intermittent fasting, consume nothing but Bulletproof Coffee and water until about 2pm each day.  Then follow the Bulletproof Diet Roadmap for the window in which you do eat, which should be about 6-9 hours a day (while fasting the other 15-18 hours a day). Since the Bulletproof Diet is low in both sugar and toxins, you won’t undo the good you’ve done while fasting and your body will continue to eradicate stored toxins, deflate your fat cells, and make your cellulite less visible. Even just eliminating inflammation without reducing fat will make a visible difference.

  1. High-Intensity Interval Training (HIIT)

Even if you use a vibration platform to speed lymph flow and stimulate your muscles, it’s worth another 15 minutes a week to use HIIT to fight cellulite. It’s a great cellulite-fighter because it increases your HGH and burns fat more effectively than regular exercise does.[11][12][13] And it takes less time!

HIIT requires that you perform very short, very intense rounds of exercise followed by a short period of active recovery. You can do HIIT with weights, and it works best. Here’s what a workout looks like, which is explained in greater detail here:

  • Each workout uses only 3-5 compound movements: seated row, chest press, pull down, overhead press, and leg press.
  • You perform only 1 set of each movement per workout.
  • You take each set to the point of positive muscular failure. This is the point where the weight won’t move anymore no matter how much effort you apply.   Each set will last 90-120 seconds.
  • The weight should be heavy enough (usually 75-85% of your 1 rep max) that you will reach muscular failure somewhere between 1.5 and 2 minutes.
  • The weight is moved at a slow tempo for the duration of each set. This should be 6-10 seconds concentric (raising), and 6-10 seconds eccentric (lowering). The movement should be as slow as possible without becoming a series of starts and stops.
  • The next movement should be performed as soon as possible after the completion of the previous one. The time between movements should not exceed 2 minutes.
  • Each workout should not exceed 20 minutes.
  • This workout is performed every 7-14 days. Volume should be reduced if training stalls – not increased.

You can also do HIIT with sprints, which basically means that you:

  • Sprint for 1 minute like a tiger is chasing you
  • Walk for 1 minute
  • Repeat until 15 minutes is up, or you puke, whichever is first

For a detailed description of this method, please listen to Bulletproof Radio #26 with Dr. Doug McGuff and read his book Body By Science.

Not only does HIIT have these immediate beneficial effects, but it also causes excess post-exercise oxygen consumption, which allows your body to continue burning fat long after you’re done your 10 or 20 (or just 7!) minutes of exercise.

 

References:

[1] http://www.mayoclinic.org/diseases-conditions/cellulite/basics/causes/con-20029901

[2] Savoia A, Landi S, Vannini F, Baldi A. Low-Level Laser Therapy and Vibration Therapy for the Treatment of Localized Adiposity and Fibrous Cellulite. Dermatol Ther. 3.1 (2013): 41-52.

[3]http://powerplate.com/education-training/research/whole-body-vibration-helps-reduce-cellulite

[4] http://www.powerplate.fr/etudes/Frank_EffectsWBVCellulite.pdf

[5] http://www.ncbi.nlm.nih.gov/books/NBK83035/

[6] Dolny DG, Reyes GF. Whole Body Vibration Exercise: Training and Benefits. Curr Sports Med Rep. 7.3 (2008): 152-7.

[7] Delecluse C, Roelants M, Verschueren S. Strength Increase After Whole-Body Vibration Compared with Resistance Training. Med Sci Sports Exerc. 35.6 (2003): 1033-41.

[8] http://blog.bulletproof.com/biohacking-fitness-upgrade-whole-body-vibration-training/

[9] Kim KR, Nam SY, Song YD, Lim SK, Lee HC, Huh KB. Low-Dose Growth Hormone Treatment with Diet Restriction Accelerates Body Fat Loss, Exerts Anabolic Effect and Improves Growth Hormone Secretory Function in Obese Adults. Horm Res. 51.2 (1999): 78-84.

[10] Kinser AM, Ramsey MW, O’Bryant HS, Ayres CA, Sands WA, Stone MH. Vibration and Stretching Effects on Flexibility and Explosive Strength in Young Gymnasts. Med Sci Sports Exerc. 40.1 (2008): 133-40.

[11] Peake JM, Tan SJ, Markworth JF, Broadbent JA, Skinner TL, Cameron-Smith D. Metabolic and Hormonal Responses to Isoenergetic High-Intensity Interval Exercise and Continuous Moderate-Intensity Exercise. Am J Physiol Endocrinol Metab. 307.7 (2014): E539-52.

[12] Godfrey RJ, Madgwick Z, Whyte GP. The Exercise-Induced Growth Hormone Response in Athletes. Sports Med. 33.8 (2003): 599-613.

[13]  Giannaki CD, Aphamis G, Sakkis P, Hadjicharalambous M. Eight Weeks of a Combination of High Intensity Interval Training and Conventional Training Reduce Visceral Adiposity and Improve Physical Fitness: A Group-Based Intervention. J Sports Med Phys Fitness. (2015).