Comments
2
Jul-2010
24
Cellulite is frustrating to say the least. I wish I could say there was an effortless over night solution, but I’d be lying. However, there are pills, potions and gadgets out there that do promise effortless cellulite removal results so beware. And here’s one that’s really over the top.  I thought I had seen it all, but Marks and Spencer (a British company) are selling Control Knickers that they claim will help you lose cellulite. Seriously… wear their girdle thingy and watch the cellulite melt off your belly, butt and thighs.

I’m thinking this is a classic case that sounds too good to be true.  The only smoothing effects you’ll experience in your trouble areas from this product are when you’ve got the knickers on. Which is ok I guess, but I feel bad for all the women who shell out 29.50 British pounds ($43.50 USD) thinking that their cellulite problems are over.

The only proven way to get rid of cellulite for good is you clean up your nutrition, get your hormones in balance and shape and tone the muscles underneath your problem areas. Creams, pills, potions and gadgets only create false hope and leave you with and empty wallet .

The good news is that you can get started today and rid yourself of your muffin top, saddle bags and jiggly arms for good by following the “done for you” anti-cellulite plan of attack below. Try out the sample meal plans and workouts. They’re  simple and give you a lot of bang for your buck. They’re FREE.

Have at it and let us all know how it goes in the comment section. If you’d like the complete “Quick Anywhere” workout manual including how to exercise instructions and illustrations just enter your name and email in the box in the upper right hand corner to get to the download page.  Entering your info will also prevent you from missing any updates on this blog and my other blog http://coachdebfitness.com.

All you need for this workout is your body, something firm to sit on like a chair and a timer, stop- watch, clock or watch with a second hand. Be sure you do the warm up circuit at least once or a general warm-up to get your body ready for the workout and prevent injury. Then after warming up do each exercise in a circuit fashion for 30 seconds in order 1-6 without rest. After completing circuit rest 1 minute then repeat 1-2 more times.
 
Perform the program for 4 weeks then continue with another “Cellulite Circuits” series that you can find at http://cellulitecircuits.com.

Do your “Cellulite Circuits” “Quick Anywhere” workouts 3 days per week and be sure to leave at least one day off in between workouts i.e. Monday – “Cellulite Circuits”- Muffin Top, Tuesday – Off, Wednesday, – “Cellulite Circuits” – Saddle Bags, Thursday – Off, Friday – “Cellulite Circuits” – Jiggly Arms, Saturday – Off and Sunday – Off.

Do about 30 minutes of low-intensity fun activity on off-days, but don’t do too much that it keeps your body from recovering or limits your performance on your workout days.

 
Warm-up Circuit
 
Perform 10 repetitions of each exercise

Exercise 1
 
Chair Squat

Exercise 2

Wall or Counter Push-up


“Cellulite Circuits” Muffin Top Workout
 
Exercise 1
 
Body Weight Squat

Exercise 2

Jumping Jacks

Exercise 3
 
Knee or Full Plank

Exercise 4
 
Jumping Jacks
 
Exercise 5
 
Bird Dog
 
Exercise 6
 
Jumping Jacks
 
“Cellulite Circuits” Saddle Bags Workout
 
Exercise 1

Backward Lunge
 
Exercise 2
 
Jump Rope

Exercise 3
 
Stick- Ups
 
Exercise 4
 
Jump Rope

Exercise 5
 
Prisoner Squat
 
Exercise 6

Jump Rope
 

“Cellulite Circuits” Jiggly Arms Workout
 
Exercise 1

Y-Squat
 
Exercise 2
 
Jumping Jacks

Exercise 3
 
Knee or Regular Push-up
 
Exercise 4
 
Jumping Jacks
 
Exercise 5
 
Mountain Climber

Exercise 6
 
Jumping Jacks

Done For You Day 1
 
“There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second.” -Logan Pearsall Smith
 
 
 
Date:
Body Plan
Meal Plan
Notes
 
 
 
“Cellulite Circuits” Muffin Top Workout
 
Breakfast: 1 or 2 scrambled free range organic eggs, 1 sm. Pear, green tea or coffee
 
 
 
 
Snack: sm. Apple, handful of raw nuts (almonds, walnuts, pecans etc.)
 
 
 
Lunch: spinach salad w/salmon, 1 C. cantaloupe
 
 
 
Snack: 1 tangerine, 1 C. Greek strained yogurt
 
 
 
Dinner: large mixed green salad, ½ -1 grilled chicken breast, 1 C. steamed broccoli
 
 
 
Snack (Optional):  handful of carrot sticks
 
 
 
 
 
 
 
Done For You Day 2
 
“Take care of your body. It's the only place you have to live.” – Jim Rohn
 
 
 
 
Date:
Body Plan
Meal Plan
Notes
 
 
 
30 minutes of fun activity
 
Breakfast: 1 or 2 eggs over easy over a bed of sautéed spinach topped with salsa, 1 banana, green tea or coffee
 
 
 
 
Snack: handful of raw nuts, handful of carrots and celery
 
 
 
Lunch: mixed green salad topped with 1/2 grilled chicken breast, 1 cup fresh strawberries
 
 
 
Snack: 1 sm. Apple w/tbsp. organic peanut butter
 
 
 
Dinner: large spinach salad, 1 piece of baked tilapia, 1 C. fresh blueberries
 
 
 
Snack (Optional):  1 sm. tangerine
 
 
 
 
 
 
 
Done For You Day 3
 
“The first and the best victory is to conquer self.” – Plato
 
 
 
 
Date:
Body Plan
Meal Plan
Notes
 
 
 
“Cellulite Circuits” Saddle Bags Workout
 
Breakfast: 1 C. Greek strained yogurt topped with fresh strawberries and blackberries, green tea or coffee
 
 
 
Snack: 1 peach, handful of raw nuts
 
 
 
Lunch: steamed asparagus and 1 turkey burger, 1 C. watermelon
 
 
 
Snack: raw broccoli and snow peas w/hummus
 
 
 
Dinner: Grilled or Broiled Free Range Organic Chicken Breast, 1C. Organic Green Beans (Steamed) 1 C. pineapple
 
 
 
Snack (Optional):  1 sm. pear
 
 
 
 
 
 
Done For You Day 4
 
“Take care of your body. It's the only place you have to live.” – Jim Rohn
 
 
 
 
Date:
Body Plan
Meal Plan
Notes
 
 
 
30 minutes of fun activity
Breakfast: 2 scrambled eggs w/veggies, green tea or coffee, 1 C. Cantaloupe
 
 
 
 
Snack: carrots, peapods w/hummus
 
 
 
Lunch: broccoli slaw, 1 lean grilled hamburger or buffalo burger, 1 sm. apple
 
 
 
Snack: 1 sm. Tangerine, handful raw cashews
 
 
 
Dinner: sautéed Napa cabbage, roasted turkey breast, sm. Spinach salad
 
 
 
Snack (Optional):  1 pomegranate
 
 
 
 
 
 
 
Done For You Day 5
 
“The good Lord gave you a body that can stand most anything. It's your mind you have to convince.” – Vince Lombardi
 
 
 
 
Date:
Body Plan
Meal Plan
Notes
 
 
 
“Cellulite Circuits” Jiggly Arms Workout
 
Breakfast: 4 oz Bison Burger, 1/2 serving old fashioned oatmeal or steal cut oats w/cinnamon and walnuts, 1 C. fresh fruit, green tea or coffee
 

 
Snack: 1 banana w/1 tbsp. organic peanut butter
 
 
 
Lunch: mixed green salad topped with 1 slice roasted turkey breast, 1 cup fresh blueberries
 
 
 
 
Snack: fresh veggies w/hummus
 
 
 
Dinner: sautéed zucchini w/3 oz. organic round or sirloin steak, 1 C. fresh strawberries
 
 
 
Snack (Optional):  handful walnuts, 1 C. fresh blueberries
 
 
 
 
 
 
 
Done For You Day 6
 
“The groundwork of all happiness is health.” – Leigh Hunt
 
 
 
Date:
Body Plan
Meal Plan
Notes
 
 
 
30 minutes of fun activity
 
Breakfast: 1 hard- boiled egg, 1 C. pineapple topped w/shredded unsweetened coconut, green tea or coffee
 
 
 
Snack: handful of raw nuts, handful of carrots and celery
 
 
 
Lunch: spinach salad topped with a ½ or full can of wild salmon , 1 C. Cantaloupe
 
 
 
Snack: 1 sm. Pear and handful of raw cashews
 
 
 
Dinner: mixed green salad, broiled salmon, steamed broccoli, 1 C. fresh strawberries
 
 
 
Snack (Optional):  handful of carrots
 
 
 
 
 
 
 
Done For You Day 7
 
” If you don't do what's best for your body, you're the one who comes up on the short end.” – Julius Erving
 
 
 
Date:
Body Plan
Meal Plan
Notes
 
 
 
30 minutes of fun activity
 
Breakfast: 1 or 2 eggs over easy over a bed of spinach and ½ C. black beans topped with salsa, green tea or coffee
 
 
 
Snack: carrots, celery w/hummus
 
 
 
Lunch: mixed green salad topped with *tuna salad, 1 cup fresh blueberries
 
 
 
Snack: 1 sm. Apple w/tbsp. organic peanut butter
 
 
 
Dinner: large spinach salad, 1 grilled pork chop, grilled yellow and zucchini squash
Treat: Your choice of your favorite treat. Mine is organic peanut butter and organic dark chocolate chips. Or fresh strawberries topped with whipped cream or dabbed with a little bit of Nutella.
 
 
 
Snack (Optional):  1 C. fresh fruit
 
 
 
 
 
 
 
 

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Comment
1
Mar-2010
26
After all, no one wants a slow way to get rid of cellulite like the methods outlined in a recent news report which says we have to exercise 60 minutes a day 7 days per week. This report sited a study in the Journal of the American Medical Association in which they surveyed 34,000 U.S. women (average age 54) and then followed their weight, physical activity and health factors for the next 13 years. The intent of the study was to determine what level of physical activity was required to prevent weight gain over time. Make a note however, that they in NO way monitored or made any suggestions for the subjects nutrition. Which I feel is a HUGE piece of the Fat Loss puzzle.
  
In my opinion this report is a BIG disservice and another fine example of the mainstream media spinning facts out of control to instill anxiety, fear and discontentment. These recommendations are CRAZY! They’re three times higher than those suggested by the Federal Government (150 min./week) to lower the risk of disease and chronic ailments. Think about it, we have a hard enough time wrapping our arms around the whole issue of health, wellness and fat loss. The last thing we need is another reason to stay on the couch. Seriously, does hearing that you have to exercise an hour a day seven days a week get you motivated? I think NOT!

Despite all of this discouraging buzz, I have some great news for you. You DON’T have to exercise an hour a day, seven days a week to get rid of Cellulite and I’ve got the program and the studies to back it up. Even though this topic is debated like crazy, the truth is that interval type training is far more effective and efficient for fat loss than long, boring, steady state low intensity exercise. Solid proof is in results and the studies that are listed at the end of the post.

Here’s an example of the type of workout (which is found in the cellulite circuits program) that you can do in a time efficient manner in the comfort of your own home. You don’t have to spend extra time schlepping off to the gym. Just a few minutes of blood pumping fun in your living room will get your metabolism moving to melt away those lumps and bumps on your belly, butt and thighs. Promise.

“Cellulite Circuits” Muffin Top Workout

All you need for this workout is your body, something firm to sit on like a chair and a timer, stop- watch, clock or watch with a second hand. Be sure you do the warm up circuit at least once to get your body ready for the workout and prevent injury. Then after warming up do each exercise in a circuit fashion for 30 seconds in order 1-6 without rest. After completing circuit rest 1 minute then repeat 1-2 more times.

Warm-up Circuit
Perform 10 repetitions of each exercise

Exercise 1
 
Chair Squat 

Exercise 2

Wall or Counter Push-up
 
“Cellulite Circuits” Muffin Top Workout
 
Exercise 1
 
Body Weight Squat

Exercise 2

Jumping Jacks

Exercise 3
 
Knee or Full Plank

Exercise 4
  
Jumping Jacks

 

 
Exercise 5
 
Bird Dog
 
Exercise 6
 
Jumping Jacks

Doesn’t’ this type of work-out with your favorite music, TV show or music video on in the background sound better than an hour on a boring treadmill? Try it out and let me know what you think in the comments section below.
 
References:
 
Haram, PM et al (2008). "Aerobic interval training vs. continuous m oderate exercise in the metabolic syndrome of rates artificially selected for low aerobic capacity." Cardiovascular Research 81:  723-732.

Tabata, I et al (1995).  Metabolic profile of high-intensity intermittent exercises.  Medicine and Science in Sports and Exercise 29(3):390-395.

Gray, AB et al (1993) Endocrine response to intense interval exercise.  European Journal of Applied Physiology/Occupational Physiology 66:366-371.

Tremblay A., et al (1994).  Impact of exercise intensity on body fatness and skeletal muscle.  Metabolism 43:814-818.

Lee IM, et al (2010) "Physical activity and weight gain prevention" JAMA ; 303(12): 1173-79.


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Comment
Mar-2010
09
I love reading about the mind, body and spiritual connection. My traditional schooling regarding health and wellness was very two dimensional. The main components to getting fat loss and health results for the most part only addressed “Diet” and “Exercise”. You might also see a smattering about “Social Support” or accountability as also being helpful. Today though, I stumbled across an article on The Chopra Centers “Path to Wellness Blog" that sparked some pretty deep thought regarding reasons why so many of us struggle with cellulite and excess fat on our thighs, hips, belly’s and butts. This reason may sound a little “Woo Woo” to you, but I firmly believe that you can not only apply this law “The Law of Karma” to your everyday life, but I also think it may be another missing piece of the puzzle of fat and cellulite loss.
 
Even though I try to practice this law, reading the article renewed my awareness of my actions and most of all what feelings those actions produce both to myself and those around me. Think about the people you know in your life. Especially those who may be unhealthy, overweight and plagued with cellulite. How do they treat people in general? What’s there demeanor? Do they make eye contact with strangers or even non strangers and greet them with a smile? I’m betting NOT. 
 
I have the pleasure of working in a very large athletic club where I encounter a vast spectrum (no pun intended) of personality types. I’m sure if you are or have been a member of a fitness center that you’ve run across similar personality types with different names and faces. You know like the one lady who I try to say good morning to with a smile and attempt to make eye contact with who looks away pretending not to see me…… That same poor woman comes in so religiously you can set your watch by her, yet she’s looked exactly the same for the past 3 years.  Now don’t get me wrong, there may be a whole lot of other stuff going on with her, like her nutrition and the fact that she pretty much does the same exercise routine every time. Those actions fall into the definition of insanity….”Expect change, even though you keep doing the same thing over and over again.”  However, I’d be willing to bet my next paycheck that if she applied the following “Law of Karma” to her life, she’d be not only feeling a whole lot better, but I bet she’d look better too!  Below is the law as it appeared on "The Path to Wellness Blog".  I didn’t want the law as it was written to lose any of its meaning in my translation. 
 
“The Law of Karma” – Every action generates a force of energy that returns to us in like kind . . . what we sow is what we reap. And when we choose actions that bring happiness and success to others, the fruit of our karma is happiness and success.
 
So if you follow a multidimensional cellulite loss plan like “Cellulite Circuits” and then be conscious and apply “The Law of Karma” to the best of your ability. There’s no way that you’ll not achieve your goals. What are your thoughts? Please share them in the comment section below.

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