Proven Stratgies for Losing Cellulite

A Woman's Curse

Cellulite: That dimpled, cottage cheese look that is prominent around the buttocks and the back of the lower legs. Men do not seem to have it, but just about every woman has it to some degree. Because of this, most experts think that there is something different about cellulite as compared to fat, and they will recommend therapies that, in my opinion, are simply worthless. In this article, I will examine the theories and remedies typically offered, and then I will give the diet and exercise strategy that I found to ultimately lose the cellulite.

What is Cellulite anyway?

The Mayo Clinic defines cellulite as:

Cellulite refers to the appearance of dimpled skin on the thighs, hips, buttocks and abdomen of most women and some men, too. Cellulite is most common in areas of fat deposits and is the result of the unevenness of this fatty tissue beneath the skin surface.

Yet other experts have his to say about cellulite:

"That's because cellulite is not a fat problem, it's a skin problem. It has nothing to do with what you weigh, or how much weight you lose," says Hollywood dermatologist Howard Murad, MD, author of The Cellulite Solution.

The fat that causes cellulite is not the same as the fat that takes us from a size 10 to a 14, experts say. That fat lies far below the skin, closer to our bones, and it is what the body burns as fuel for energy.

Cellulite, on the other hand, is made up of fat cells that reside within the skin. They can't be burned as fuel, says Murad, so dieting, exercise, even liposuction won't help.

This is confusing, no doubt. Both mention that cellulite is basically fat, and that the skin has lost some elasticity which leads to the dimpled effect, and that is true, but they give the impression that cellulite cannot be removed from a good diet and exercise program. Instead, they offer their own remedies that I believe can be misleading, and I will address those later.

First of all, the fat that lies under the skin is simply subcutaneous fat. It is the same fat that can be found around the arms, upper back, legs, and stomach. The doctor quoted above that says this kind of fat cannot be used as energy in relation the visceral fat (I wrote about this type of fat here) is telling a half truth. Visceral fat is the most active fat, meaning it is drawn into the bloodstream first and fastest for energy, but for longer term energy needs (such as a chronic daily calorie shortage), the body does call on subcutaneous fat. It is no different than that of a man trying to lose the last bit of fat around the waist. He has to be committed to a diet and exercise regime for a long time to see the definition in his midsection. There is no difference between abdominal fat and cellulite.

Secondly, I agree with the above experts in that the skin is part of the problem. Women, in general, have thinner skin than men do, and I believe that the estrogen women have tends to break the collagen fibers down. The fat then pushes up against the weakened fibers, creating the cottage cheese look. There is one other plausible explanation I would like to display:

As we age, however, the normally elastic septa can become hard and rigid. When they do, they bear down on the buoyant cellulite cells, which begin pushing up through the spaces of the hardened septa pattern.

"When the septa run vertically, it results in a 'mattress tufting' effect,'" Katz tells WebMD. "The fat cells push up in between and create those dimples we know as cellulite."

To further expand on this point, the septa run diagonally on men, whereas on women it runs vertically. In any case, it seems the fibers break down, or spread in women which creates the pockets. This is another reason why you do not see much cellulite on men like you do on women.

Questionable Remedies

As one can expect, there are many remedies that claim to get rid of cellulite. Now that we are a bit more clear as to the cause of cellulite, let us take a critical look at some of these remedies to see if they can really work.

  • Creams and lotions.The logic behind the use of creams and lotions is that these products can melt fat away, stimulate cell circulation, and get rid of toxins. I can tell you this: fat does not "melt away". Fat is simply stored calories. If you have fat around your thighs, you need to lower your calories and move more to start getting rid of the fat there. Remember, visceral fat is used for energy first, so you need to be committed to a good diet and exercise program for quite a while to see fat loss. As for cell stimulation, how can they prove that? And what kind of cells? Fat cells? Skin cells? Muscle cells? The same goes for toxins. Do women accumulate different types of toxins than men? If not, why do toxins cause cellulite on women, but not men? This claim does not make sense. I find these claims dubious. I would not put much faith in lotions doing what these experts say they would do.
  • High Tech Massage. According to Web Md, this is how it works: "The procedure is known as endermologie -- a deep mechanical massage that combines cylindrical rollers and suction to affect the skin's connective tissue, stimulate blood flow and lymphatic drainage, and trigger what the developers say is the body's natural system for eliminating fat from cells". The author goes on to explain that it does work, but the results are temporary. One would need a monthly maintenance program to keep it under control at a cost of $300.00 to $500.00 a month. I find it hard to believe that simply massaging your muscles will make the fat disappear. There is 3,600 calories to a pound of fat, so massaging it will not get rid of it. The body needs to use it as energy to lose it.
  • Light devices. Light devices are supposed to work by "using light energy to melt cellulite while mechanically massaging the skin to increase circulation and encourage drainage of lymph vessels". This is yet another claim that cellulite can be removed without exercise.
  • Diet. There is merit here. Good nutrition will help the skin repair and grow, and proper nutrition can keep your calorie intake in alignment with calorie expenditure. It does not have to be complicated or draconian to work. Good common sense will go a long way. I will give greater detail about how to accomplish this below.
  • Exercise. Yes, this is very important indeed. In my opinion, you cannot lose cellulite without it. More on that later.

My Strategy

My approach is a simple two pronged approach: a good nutrition and exercise program. It has to be a plan you can incorporate into your hectic life. The menu has to be malleable to your specific life and schedule, and the exercise program cannot consume most of your time. But most of all, it has to work. I have created an exercise and eating plan that does just that.


For many people, this is a very confusing topic. There are diet programs that work, but only for a short period of time. They are very hard to stick to, and we can't have that. You must enjoy your foods, and you cannot feel deprived. I cannot give you an exact menu, for you may or may not like what I eat, but I can give you some salient guidelines to put together your own eating plan that fits your needs. Having said that, here are the main considerations:

  • Keep your calories under control. Cellulite is fat, that's all. With that in mind, you have to take in less calories than you use on a daily basis to tap into the fat stores (in this case, the cellulite). I have been remarkably successful with our women clients eating between 1,500 to 1,700 calories a day. Fat loss happens. The cellulite becomes less noticeable.
  • Eat high quality protein. This means lean meat, fish, chicken, and I will also include nuts here too.
  • Eat plenty of vegetables. This is obvious, but often overlooked.
  • Keep your carb intake low. This includes not only pastries and sodas, but even the types of carbohydrates that are considered healthy. Specifically, I am talking about rice, beans, potatoes, pasta, and bread. All of these carbohydrates will fill up the glycogen stores. To tap into the fat stores, you need to have your glycogen stores depleted. This will turn your body from a sugar burning machine to a fat burning machine. Truthfully, I find fat loss on my clients and myself happens faster this way. Do keep in mind that calories do still count, but cutting carbs makes it easier for the body to tap the fat stores. As a guideline, if you want to lose a lot of bodyfat, keep your daily total intake of carbohydrates under 100 grams. 50 grams a day or less would be even better.
  • Stay away from heavy sauces. Use lemon, lime, and vinegar (there many varieties to choose from), along with various spices to season your foods.
  • Limit your alcohol to 1 to 2 drinks a week. During holidays, you may double that, but cut it back as soon as the holidays are over.

That's it. Pretty simple. Very flexible. Create menu ideas using these food choices around your tastes, and enjoy.


Exercise is where I take a different approach than most fitness professionals. The general consensus for the best exercises to remove cellulite are a good aerobic program such as treadmill running or biking, and "butt lifting" exercises. Movements such lying hip extensions, kneeling and kicking a leg back, and so forth are common. I will not deny that these exercises work the butt muscles, but they will not tighten up the butt muscles and make them rounder.

Why? Because the exercises are not intense enough. By design, they can never be intense enough. To understand better about what I will soon be recommending exercise wise, I need touch on a couple of physiological concepts (understanding the science of the function of living systems). In particular, I will discuss briefly the difference between the slow twitch and fast twitch muscle fibers, and the size order of recruitment principle.

Slow twitch and fast twitch muscle fibers. There are, throughout our entire body, slow twitch and fast twitch muscle fibers (fast twitch fibers are broken down into further subcategories, but for our purpose here, we will consider fast twitch fibers as a whole). Our bicep muscle, for example has a combination of both slow twitch and fast twitch fibers. Slow twitch fibers produce low levels of force and can do that for a very long time. They do not fatigue very easily. They are the endurance fibers. Doing long bike rides or jogging long distances works primarily the slow twitch fibers. One other feature that sets slow twitch fibers apart from fast twitch fibers is the size. Slow twitch fibers are smaller. This is important to keep in mind (more on that below). The fast twitch fibers, on the other hand, produce large amounts of force for a short period of time, and then they fatigue. They also take a lot longer to recover between exercise sessions. Strength training, power lifting, and kettle bell work are examples of exercise programs that work the fast twitch fibers. The following statement is the take home message about slow and fast twitch fibers: through exercise, slow twitch fibers cannot change shape, but the fast twitch fibers do. In other words, if you want a more lifted butt, more definition on your arms, or to achieve more of an hourglass shape that women covet, you need to train the fast twitch fibers. More on that in a minute, but let me talk about the size order of recruitment first.

Size order of recruitment. The size order of recruitment principle means that whenever the muscle is called on to create force, it will always recruit the smaller fibers first, and only what it needs to get the job done. Let us go back to the bicep as an example: if you lift something light, such as a glass of water, the body will only call into play the smaller, slow twitch fibers to do the lift. Since these are endurance fibers, they can recover quickly so you can lift and lower the glass all you want without fatiguing. If you add, let's say, 20 pounds and try to lift it, the slow twitch fibers cannot produce enough force to do it. The body will have to call on the fast twitch to assist the slow twitch fibers in the lift (the slow twitch do not "turn off" and the fast twitch "turn on". The slow twitch are still assisting the fast twitch fibers). Every time you lift and lower the weight (with good form...this is imperative!), you recruit more and more fast twitch fibers to continue the movement. As the fast twitch fibers get called on, they, in essence, are stimulated. A demand is placed on them causing them to get stronger and more shapely during the recovery phase between workouts.

So, in my opinion, if you want to see your cellulite minimized, or even completely gone, you need to train your butt muscles hard, and be progressive with your weights over time.

The "How To" Part of Exercise

I'll start with the good news. You do not have to do very much exercise to see the cellulite go away. Truth be told, I recommend only three, thirty minute workouts a week for best results. The bad news? You have to work hard. To get to the fast twitch fibers, you really have to fatigue the muscle you target. Here is the basic exercise plan:

  • Good exercises that target the butt muscles are leg presses, barbell squats, deadlifts, and lunges (both barbell and dumbbell).
  • I recommend to train the whole body, for the rest of your muscles will need to be toned as well.
  • Do one set per body part: legs, upper back, chest, shoulders, arms, and core.
  • The repetition speed should be slow and controlled. I found that you do not need to go really slow, nor do you want to go fast either. Do not lock out at the top of the repetition or "fire" out of the bottom. Just nice and smooth tempo throughout the rep.
  • Use a rep range of between 8 to 12.
  • Start with light weights to get the feel of the exercise and the and form down. Doing ten reps to start your training program with should feel somewhat easy.
  • Every workout, increase either your amount of weights, or the amount of reps you do. For example, if you did 12 reps with 15 pounds, do 17.5 pounds for 10 reps the following workout. The workout after that, do 12 reps with the same weight, and then increase the weight a little bit you next workout. Be conservative, but consistent with your progression.
  • After a few weeks, it will be difficult to continue progress. That's O.K. Train hard and take note of what you did. For example, if you did 8 reps with 30 pounds, but could not finish the 9th rep, try as hard as you can maintaining form. If you cannot finish, note what you did.
  • Wait at least 48 hours in between workouts.
  • Try the same weight again, and see if you can get one more rep then the last time. More often than not, you will be able to do so. The body will get stronger. Eventually you will get to 12 reps again. Move up the weight a little bit more for the next workout, and start the whole process again.
  • Move as quickly as you can between sets, but make sure you can do another hard set before you begin.
  • Keep your workouts to thirty minutes or less.
  • Do between 8 to 10 total sets.
  • Design your workouts to what you like, but make sure you use one of the leg exercises I recommended above.

That's basically it. Do short, hard training sessions, and within 6 months you will see a big difference. Your cellulite will be greatly diminished, or even gone!

I have noticed from training my female clients that when they got to around 450 to 500 pounds (yes, women can and do get that strong) on leg presses, the cellulite was way down. Keep in mind that your legs will get very strong. Your upper body will not keep pace This is to be expected. The legs and butt are very large muscle groups, and can produce a lot of force. In general, your lower body will be about three times as strong as your chest or back. For example, when you can do a 400 pound leg press, you will most likely be doing pull downs with 70 or 80 pounds.

This is a recent photo of my wife. She noticed her cellulite disappear after about 6 months of training and diet. Here is the kicker: she did this when she was 50 years old. This photo is of her at the age of 53!
This is a recent photo of my wife. She noticed her cellulite disappear after about 6 months of training and diet. Here is the kicker: she did this when she was 50 years old. This photo is of her at the age of 53!


I am sure you heard it all before, but when you tried the other programs you were a bit disappointed with your results. I understand that, and even though this program works, it isn't for everybody. All I ask is that you give it your best effort for 3 months. If you do it right, you will see some cellulite loss. As for proof, here it is. The photo to the right (and the one at the top of the page) was taken by me about one month ago. These are photos of my wife who does the diet and exercise routine I outlined above, and I have to note that she also does no aerobic training. To drive the point home even more, she is also 53 years old. You can't beat that!


Cellulite is the curse of women. Men do not have that issue. It is largely due to how women store body fat and the thinner skin women have compared to men. This does not mean women have to resort to expensive treatments that are dubious and costly. An efficient strength training program, coupled with a low carbohydrate diet will reduce your cellulite dramatically. Give this program a try for at least three months. You will be pleasantly surprised.


To everybody who read this article...thank you very much! Out of all the articles I posted, this one has been read the most by a long shot.

The feedback has been so encouraging, I decided to take it to the next step. I am actually doing a study whereby I am taking three women who have a lot of cellulite to lose, and putting them through a three month diet and exercise routine. I am going to write a book describing their journey. It will be a follow along book where the reader can do the same diet and exercise routines as well.

I started the project a month ago, and I am blogging the journey. If you would like to read the blog, just click on my profile. It can lead you to my web page where you will find the blog.

Comments 105 comments

Elizabeth 3 years ago

So I found this, continued to read. My ocd is forcing me to proofread (I found several grammatical and spelling errors) but when I finally slapped myself into focussing I found this to be not only the most informative, but the most helpful article I have come across on cellulite. I am nineteen and since I started my relationship with my soulmate, I began noticing how bad my cellulite has gotten. It is truly debilitating and I have been trying to target it. This article has definitely given me hope, and on another note, you are brilliant and your wife is drop dead beautiful. Thank you.

Gregg Hoffman profile image

Gregg Hoffman 3 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Thank you for the comment. I reviewed my article after reading your remarks about grammar and spelling. You are correct. I re-edited the article, and it should be a much better read now.

Thank you.

Elizabeth 3 years ago

Gah... don't even worry about the errors. I just am a stickler. Your content is what matters and I am so grateful. I'm already seeing results. My only struggle is the diet. I try to stay within the amount I know I can burn off but my calorie intake isn't the most dependable. Regardless, I'm sticking to your plan. Thanks again.

Erin 2 years ago

Hi, I was always told to do 3 sets of 10 -12 reps. I just started working out again with weights upon your advise because my cellulite is now in the front of my legs and that is completely unacceptable. I re-read your article and noticed that you said to do 8-10 sets. Anyway I just completed 3 sets of 10-12 reps of each of the recommended exercises. I think I might die if I do 8 sets of each if that is what you meant. I mean I will work on it but I might end up in bed for 48 hours afterward! LOL! So I just wanted to clarify that I was actually supposed to do 8 sets of 10-12 reps. Thanks so much! Ps. Your wife does have a rockin body!!

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Erin. Thank you so much for reading my article, and the compliment of my wife. She truly does look like the pics I have posted here.

To answer your question, I do recommend only one set for 8 to 12 reps. The weight has to be heavy enough so that you reach a high level of fatigue by the end of the set. You are confusing the point about doing eight to ten sets total. I meant that you should do eight to ten sets total for the whole body per workout, but with only one set per body part. That is important because you still want tone, shape, and definition throughout the whole body, not just the legs.

Stick with this program for two to three months and you will see cellulite loss.

Feel free to comment if you have any more questions,.

Thank you.

Amelia 2 years ago

I just finished reading this article and it's the most informative thing I've ever read on cellulite. I am 49 years old, 5'4", and weigh 130 lbs. I lost 80 pounds about 4 years ago and the results on my hips, butt, and thighs (back and front) has been horrible horrible cellulite. I run, bike, swim, and strength train 5-6 days a week. I've practically starved myself at 1500 calories a day. NOTHING has improved it's appearance. It looks exactly the same. It's so frustrating and disheartening. I was just trying on swim suits for the season and all I wanted to do was cry. I honestly don't see any way to fix this problem short of surgery. Why is this not going away? I've been training for triathlons for 3+ years. You'd think it would have made a difference.

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Amelia. I understand your frustration. I think I may know why you are not making progress. First of all, running, biking and swimming will do nothing to get rid of cellulite. Those activities work the slow twitch fibers. Remember, the slow twitch fibers do not change shape...they do not get toned. It's the fast twitch fibers that do, so you have to train them. Strength training is the best way to do it. However, I can tell by what you wrote that you are doing it wrong. There is no way you can strength train five to 6 days a week and work your fast twitch fibers. You simply could not recover from your workouts if you did.

Here is what I recommend: Cut your strength training workouts back from 5 to 6 days a week down to three times a week. Use heavier weights on all of your lifts. They should be so heavy that you can barley finish 8 to 10 reps with good form...but you must use good form. The muscles should burn when you do the sets. If they do not, you are using too light of weights. Slowly progress your weights, and as soon as you can do 12 reps in good form, increase the weight a few pounds and start over again. You may be able to get only 6 or seven reps. That's fine. Over time you can build up to 12 reps, then ad weight again. Leg presses, squats, and lunges are great exercises to focus on for the legs. They will lift the butt better than anything else you can do.

I also recommend that you cut back on your biking and running quite a bit too. Do a light run, maybe a mile or two, twice a week, tops! Let your body recover from the hard workouts. You will see changes in about two to three months.

As for diet, my research is finding that a low carb, a la Atkins or Paleo works wonders for fat loss. The amount of calories you are taking in should work, just cut your carbs (yes, this means rice, pasta, bread and the like...even oatmeal) and add more healthy fats such as avocado and coconut oil to your diet, and keep your calories around 1500.

Take some photos. You will be pleasantly surprised with your results in a few months.

Please keep me abreast of your progress. I would love to hear your story!

Lori 2 years ago

I forgot to add a couple things here that you may find important... I'm 31...5'4".. Weigh 122 I'm sitting at 17% body fat. My ratios right now are at 25% carb..25% fat ..50% protein. I'm eating about 1380 show is in 3 weeks..I've put so much in and I'm freaking out a little. Haha. Should I back down the HIIT and try the heavy lifting 5 days a week instead of 4?

cosmo01 2 years ago

Hi Gregg. The pictures of your wife look amazing and I'm sure every woman would love to have legs like that. I'm just a little sceptical when I see results like this. Can you tell me if your wife ever suffered from having a lot of cellulite before starting your program?

Bkluvr 2 years ago

Great article! I do a bootcamp that focuses on short exercise sets with heavy weights/body exercises. Friends always tell me that they need the cardio. I tell them to just lift faster..while still maintaining form. We use free weights so heavy is a 10 or 12 lb. set. Adding wts to my fitness of running has been the one thing that has helped burn away the cellulite I was beginning to c in my late 40's. Thnk you for the article. Very good explanation on short vs. fast twitch muscle fiber. It's reminded me to increase my current wts. I think I was becoming use to the weight as I'm not fatiguing the muscles as much as I use too. I wish nutrition were just as easy!

Cathy 2 years ago

How often should you switch up the exercises? Would I chose 3 exercises per body part and do 1 set of each 3 times a week?

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

That can work. I usually have mt clients do the leg press just about every workout because I can focus on form and increase intensity every workout. You can do squats for a week, then switch to leg press for a week, or you can alternate every workout. What is most important about varying your routine is to keep your mind fresh. Your muscles do not care if you do a squat or leg press. All they know is that they have to produce force. Change it up to the degree that you need to stay motivated.

Cathy 2 years ago

Okay thanks. Just so I'm clear, you are suggesting only 1 exercise for legs each workout, and that anyone of the good leg exercises you mentioned above will work both hamstrings and quads? I will give this a serious try. I am 50 years old and have been fairly active most of my life, but to be honest I lacked the consistency required to achieve the results that I want, most likely due to the workout time I thought was required to get those results. Your routine sounds like one that I could follow fairly easily as I have no problem working hard. I also have a strong desire to prove to myself and everyone else that it is possible. A small adjustment to my diet, and the gym 3 days a week sounds very doable. One more question though, if cellulite is just fat then why wouldn't cardio work to burning it off? I know when I run consistently, I tend to lose quite a bit of excess weight fairly quickly.

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Yes. One exercise of your choice is enough. Just remember, you have to push yourself hard to get the fast twitch fibers. They are, however, the ones that reshape the butt muscles. You do not need a leg extension or leg curl machine to work the quads or hamstrings. The whole leg is involved in a leg press or lunge. Truth is, we do not have either of those machines and we have been very successful without them.

As to your question about why cardio cannot lose the fat. It can. The problem is that the elasticity of the skin is loose, so even if you lose fat from cardio, those "pockets" are still there....and you can never lose all of your fat. So you may lose may lose fat (however, if you do nothing but cardio, you will lose muscle as well), you will still have those pockets creating the dimpling effect. Gaining muscle, on the other hand, can fill out the skin in a smoother way, thus minimizing the "pocket" effect. That is the need muscle in your glutes to get rid of the cellulite look. This is why aerobic exercise will never do the trick. It simply cannot.

I admire your desire to prove it can be done at your age. My wife is the same way, and boy, does it show. I think she is a good role model in that we do not have to succumb to age for losing our shapely body. I believe that we all can maintain our youthful bodies far longer than the average, if we just want it bad enough.

Please keep me abreast of your progress.

Jenn C. 2 years ago

I was just wondering if I left today and do one leg exercise what would I do for my upper body. one exercise only for my shoulders, biceps, triceps, etc. that same day? Is that how it works? Thank you

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi. In response to your question...yes. Do one exercise for the whole body, particularly the large muscle groups. The ones I focus on are:





You can do an exercise for the shoulders too, but I generally do not. The reason is that all overhead exercises put a lot of strain on the AC joint, which can lead to bursitis over time. Besides, the shoulders get plenty of work when you do back and chest exercises.

Even though this article was focused on cellulite loss, I believe that the whole body should be trained at the same time, and with the same intensity and focus as the legs and butt muscles. You get better symmetry that way. Your workout really should take no longer then 30 minutes to perform. But remember, you have to make the sets you do count. Train hard. Take your sets to fatigue. Increase your weights as soon as you can do the upper end of the rep range. You will see results this way.

Keep me informed of your progress.

Thank you.

Jenn 2 years ago

So for biceps and triceps do not do anything for them. Will I see defintion exercising like this? Just again only one set per muscle group. I am just making sure:) Thank you bunches:0

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Yes. The arms muscles are trained when you do your back and chest exercises. You can do a set for triceps and biceps, if you so desire. I do have my clients do one set for each. I do not, personally because of tendinitis I developed from over training in my younger days, and my arms are still well shaped.

You have the main point. Train the whole body, especially the large muscles. The arms are optional.

Helene2000 2 years ago

Hi Gregg, thanks for the great info, one of the best article I have read on cellulite. I am 49 yrs old and I have had cellulite on legs and arms for years. I don't like it at all. At the moment when I look at my mom I don't want to turn like that but I am going that way. I need to do a change in my life in general. Like other people have said, when summer comes it's a nightmare to show the legs and upper arms. I don't know how bad your wife cellulite was before but she looks amazing. I am ready to do a life change and want to ask you couple questions. 1- Did you ever see someone that followed what you said, that had bad cellulite, and it improved? If so, was it 25% or more? 2- I have a very bad knee and I am waiting to see a specialist. May take another 6 months. How do I modify for that bad knee? The only exercise I do at the moment is walking. 3-Last question: you said to exercise 3 days a wk, it is 2 times upper body and one time a week for legs? Thanks and waiting to hear from you.

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Helene2000. Thank you for the compliments. Here are the answers to your questions:

1. Every woman I trained noticed cellulite loss. They all got a more rounded butt, but to answer your question directly, nobody completely gets rid of all her cellulite. I would say, though, that most women saw about a 60 to 80% reduction. This has a major impact on appearance.

2. I need to know more about your knee. For many knee issues, we have been able to have women (and men) still do leg presses. We recommend slow and controlled reps. For example, if you have chondromalacia or arthritis, you can do leg presses cautiously. If you have torn ligaments, that is a different story.

Walking, I'm afraid, will do nothing in your effort to lose cellulite. If you can give me more info about your knee, I can tell you more what you can do.

3. Yes, Exercise 3 days a week, but I am not a fan of splitting up body parts. Train your whole body every workout. Just make sure you train hard enough that you are pretty fatigued at the end of your workout.

Keep me abreast of your progress. I want to know how you are doing.

Merikay Purcell 2 years ago

I am 5' 7.5", weigh 130lbs and have really severe cellulite on my legs from my knees to my waist and I mean every inch of my upper legs is covered in cellulite. I am strength training and have been but I think my problem is the carbs in my diet. I'm eating far too many of them. I don't eat much meat of any kind. I need to work on that and I will. I do not have access to a gym so I have no way to do leg presses. I have a weight bench, barbell, dumbbells and weights. It seems no matter how many squats I do, even with increasing the weight where I can barely finish a set, there's no difference. Maybe if I really concentrate on cutting the carbs it will help. I haven't worn a pair of shorts or a dress in nearly 2 years and I live in South Carolina. I HATE the way I look and I used to have incredible legs. Any ideas regarding the leg presses?

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

HI Merikay. Yes, I would have to guess that you are eating too many carbs and overall calories. You may try to eat more meat, and cut the carbs back. Try to stay below 100 grams of carbs a day.

You can do lunges as well as squats if you do not have access to a leg press machine. To get the glutes, you have to go deep in both your squats and lunges. You should be going about parallel on your squats, and you back knee should be about 3 or 4 inches from the ground before you come up when you do lunges.

Try these ideas. See if they help.

Merikay Purcell 2 years ago

I will definitely do that. Lunges are a bit difficult because of my knees but I will try more weight on the squats and definitely cut back on the carb intake. I suspect that's a majority of my issue. Thank you so much for replying. It's inspiring to know someone will take time to help others. My goal is to look like your wife; she looks amazing!! I'll be 49 next month so if she can do it, darn it so can I!!

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

You are so right. Don't give up on that goal. I am a witness to the transformation that can happen.

It is my pleasure to help. I am very happy that people read my article and try the ideas. Thank you...

Holley 2 years ago

Wow... I am just so impressed with your knowledge and all of the advice you've been giving to everyone on this page! I have struggled with cellulite on my legs (especially above my knees) since gr. 9 and am a very active and healthy young woman, which makes the cellulite all the more frustrating! I will definitely be taking some before and after shots and give this routine a try :). You are so wonderful for sharing your expertise on this topic! Thanks a bunch!

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author


Thank you for the compliments.

I am confident that you will see your cellulite shrink with this program. Do take the photos.The changes are remarkable. I would love to see your progress if you are open to sharing.

Merikay 2 years ago


I have one more question. Holley mentioned cellulite above her knees. I have it there as well as the rest of my upper legs. Above the knees is really difficult. Have you ever known or coached anyone who had really severe cellulite all over their legs? I'd be willing to send a before photo if you don't mind because I want to be sure there's hope. It's much easier to lose it when it's just a bit on the back of your upper legs but when it's your entire upper legs, every square inch, I wonder.

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Merikay,

Yes, you can still lose cellulite if it is above the knee, and yes, do send me a photo. You can send it to, and I can better instruct you as to what you need.

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Misha85 2 years ago

You'll have to forgive me if I overlooked it but, what exercises can be done to remove cellulite from the abdomen? Would it just be exercise regimes that strengthen core (e.g. Planking)?

I am a 30-year-old female who walks 30 minutes daily and runs three times a week. I also do leg presses and squats presses just as frequently. Thankfully I have shapely arms, thigh and calves but my abdomen remains packed with horrible cellulite.

I weigh between 111-116 pounds on any given day of the year and am only 5 foot. I try to maintain a very balanced diet but can't seem to help my core. I take in between 1400 - 1600 calories. Is this indicative of a larger problem like heart disease or diabetes? My parents have both.

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Misha. I did not list exercises specifically of the core, but the plank that you mention is a good one. There are many others as well, but that is not the problem you have in regards to cellulite on your abdomen. It is, actually, highly unlikely that you have cellulite on your stomach if you do not have it around your hips and thighs. In suspect you simply have loose skin there. Did you lose a lot of weight, or have a baby? If so, surgery may be the better option to get rid of some of the loose skin. My wife, for example, did have two kids, and she has a little bit of loose skin there too. The exercise and diet routine she does did tighten it up a bit, and she looks fantastic, but to a degree it is still there.

The amount of calories you are eating is about right. You do not need to adjust that, and it is not indicative of a larger problem like diabetes and such. I get the impression that you are at a healthy weight, and you exercise and eat right. These habits will go a long way to keep diabetes and heart disease away.

Tammy 2 years ago

Best article ever!!

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Thank you Tammy!

Sophie 2 years ago

Hi Gregg, I'm actually in somewhat of the same boat as Mischa above; but I do have some cellulite on my thighs, so you can't tell me it's not on my abdomen, too. ;) I have never had a baby. I lost about 20 lbs in high school, but that was awhile ago, and I have never been back up to that weight. Could you please list some good exercises for reducing abdominal cellulite? If we follow the rest of the exercise and diet plan that you've outlined, will that help with reducing subq fat all over the body? Unlike Mischa, I have been eating like crap and not exercising, but noticed minor skin dimpling even when I was 6-8 lbs lighter about a year ago. At that time, though, I was also eating a lot of carbs and not working out. It's time to get in shape! Even if I can't get rid of it completely, I can try my best. Also, does drinking fresh juice help with skin tightening? Someone told me this once. Do glucosamine supplements work? Thanks so much for writing this informative article and answering all these questions.

Christine 2 years ago

Thanks for the article and free advice! Maybe you can offer me insight into what I can do better? I'm a 38-year-old woman with a BMI of 17.8. I'm 5'6", 112 pounds and a size zero or double-zero in pants and dresses. While my waist and arms look good, the backs of my thighs have terrible, visible cellulite to the point that I won't wear shorts. I have been weight-lifting for years, but I fear that my cellulite is permanent.

For a while, I have been doing squats, two-legged deadlifts, leg presses and--sometimes--hack squats--(increasing the weight for each exercise over time), but I recently added bridges and lunges, too. For a few months, I tried to do my squats with a barbell across my shoulders, but I could barely lift anything because I lacked confidence and felt wobbly; however, with the back support of a squat machine, I can lift heavy weight. From taking a break from that machine, I lost about 100 pounds of strength in my thighs, so I'm now working on getting it back, and I've decided against using barbells. I also do the individual machines that target each muscle in the leg, and I'm usually very sore for about three days afterward. I'm also drinking more water, and I'm seeing major improvement in my quad and abductor areas (adductors were always fine), but the backs of my thighs are as bad as ever, maybe worse if that's possible. I don't like cardio, though, and I don't want to lose my boobs. I've also recently increased my protein intake, and am I working out before breakfast (during which time I sip BCAA's and after which I eat protein). I seldom consume bread, pasta, rice, sweets, or alcohol. I also eat only organic food for the most part.

Oh--and this is strange. I can lift 120 pounds (in free-weights) during back-rows and can do a decline chest press with about the same amount, YET on the incline leg press, for example, I can lift--at most--90 pounds at 6 reps. Why is my upper body stronger than my lower? I do not look disproportionate.

Each time I weightlift I do it for about 75 minutes, which always includes some ab-work at the end:

Day 1: legs

Day 2: chest and triceps (and about a 100 calories worth of cardio)

Day 3: shoulders (and about 200 calories worth of cardio)

Day 4: back and biceps (and about 100 calories worth of cardio)

Day 5: legs again and so on.

(Sometimes day 2 is a resting day, and I do chest on day 3; also on some weeks, I manage a day of about 400 calories of cardio, but this is unusual).

What am I doing wrong? Should I work out my legs more frequently? Could it be that I'm not doing enough cardio? Should I be a diet-nazi, never eating carbs (because seldom eating them is not good enough)? Is eating fruit a problem? Could it be lousy genetics? Maybe I need to be more patient?

One last point: I get hungry pretty often, but I still keep my diet pretty clean. If my stomach is empty, it produces a lot of acid reflux due to my hiatal hernia. Sometimes I feel a gnawing hunger around 10 p.m. so I eat a handful of nuts and strawberries or some hummus.

I feel a little depressed about my situation because I would love to feel confident in a bikini. Please advise!! :)

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Sophie and Christine. I will answer the questions that both of you here. I'll start with Sophie:

1. The main thing you need to focus on, as near as I can tell from what you are writing, is to gain muscle. If you lose weight without gaining muscle, you can still look fat....and still have cellulite. This is called, in the business..."skinny fat". I have seen many (all women who are skinny that do no strength training) thin women with a body fat around 30% or more. There will be no tone or definition, and a lot of cellulite with that much body fat and little muscle, period.

2. The diet plan I listed will lose subcutaneous fat all over the body. There is a "pecking order" though, in how the body stores and loses fat. For women, the first place the body will store fat is around the hips and thighs, and adding more throughout the extremities. When women lose fat, they will lose it from the arms, hands, face, feet and so forth. The last place it will lose the fat is around the hips and thighs. Nothing can change the order. You have to have patience to see the fat come off around the thighs. This applies to the cellulite you see around the buttocks a well.

3. Drinking fresh juice will not tighten the skin. There is no special effect from that. Moreover, juice is high in sugar, which will make it harder for you to lose fat. I would recommend no juice consumption.

4. Glucosamine supplements will not work. You will simply waste your money.


For the amount of work you put into your routine, I find it hard to believe you have a cellulite problem.

If you can send me a pic, I can better assess where you are. My e-mail is

However, here are some recommendations:

First of all, I think you are doing too much exercise. I am not a fan of split training routines, but I know many people like them, and I assume you are one. Cut out the cardio. You do not need to do that at all. Combine your shoulder routine with your leg routine, and cut out shoulder day altogether.

Shorten your routines to under 45 minutes. Yes, that will mean you have to cut back on the amount of sets you do, but you can, and should put more intensity into the sets you do.

Try being a diet nazi for a while. Cut your carbs back even more and see what happens for 2 to three weeks. If you lose some cellulite, you will know for sure you are eating too many carbs. One other question: How many calories do you eat a day? You could simply be eating too much overall calories as well.

I am surprised that you are weaker with your legs than you are with your upper body. This does not make sense. The only thing I could figure is that the leg press machine has a lot of friction, or is simply designed poorly. You are most likely stronger than you think you are.

Overall, I think you are over training, and your body cannot recover well enough for your next workout. That can slow down progress, and yes, make it harder to lose cellulite. Try these tips and see what happens.

To both of you: do keep me informed of your progress. I would like to know how it goes.

CynO 2 years ago

Thank you! This is logical. You've motivated me to increase the weight. I'm 42 with a 4 year old and a 2 year old and am going to have to do these exercises at home. Guess I'll have to get a bar. I've seen great improvement by just doing natural resistance lifts, but I know now I need to increase the weight to get that full figure look that I want. I just did not think about it in terms of fast twitch muscle fibers. I am excited to try to get rid of my soft squishy outer fat too. Thanks again so very much. Very inspiring post.

Christine 2 years ago

Wow, thank you so much for writing such a thoughtful response. My cellulite looks terrible under bright light, but I can hide it in more flattering light...I will try your suggestions and send you a pic as well. I appreciate your assistance!

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

CynO, Thank you for the compliment. I also agree with you. It is time to add weight to your program. You will be very pleased with the results.

Christine, do send me a pic. I can then tell you how far you have to go to reach your goal.

Kat 2 years ago

Gregg your article is so true and We just have to dedicate ourselves.

I to am 53 5ft 2" and usually weigh between 118-121, an hourglass shape small on top (34A) and hips and thighs blubby, I too hate the shape and never go out in public in shorts. I was thinking squats and lunges?

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Kat, Yes, both squats and lunges will work.

Remember, you have to train hard, not long. In other words, do one or two sets with relatively heavy weight, and go to failure. Be progressive. And yes, keep an eye on the diet. That cannot be ignored.

Noya 2 years ago

I am 17 years old, 6 ft and 185 lb and I have cellulite on my legs. Its really embarrassing and so i try to hide it. I dream of becoming a model someday so that's why I read your article. It was very help and inspiring. Only problem is that i can not afford to go to a guy or buy the equipment. So i was wondering, would running the stairs work? Or could you recommend exercises that i could do without a gym or having to buy the equipment. Please and thank you so much

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Noya,

Running the stairs can work, but you must make it hard to do. Instead of one step at a time, go up two steps at a time, and do it as fast as you can. This will engage your glutes to a larger degree.

You can also do lunges at home. In this case, do a very slow tempo. What I mean by this is to take, maybe 4 seconds to lower yourself, and four seconds to lift back up. Do not lock out at the top and keep a constant burn in your working muscles. Add weight if you have a set of dumbbells, or increase your time under tension every workout.

Always try to make whatever exercise you do harder.

If you have a gym membership, that would be better because the machines are much more efficient with progression.

Jan jan 2 years ago

Hi Gregg. all I can say is that this is truly a journey for us ladies. To be able to wear shorts is like a dream...something so simple....I have perhaps a level 3 cellulite I'm 34 years old with 2 kids and after my daughter I now have rippling above the knee. Some ladies have only level 1 which to me is nothing to complain about. I have trained hard but never seen results in terms of my cellulite. Perhaps I can send u a pic and you can let me know what I can do. I now have cellulite on my butt. ..I can't even wear certain pants because the dimples seep through. It's really beginning to effect my love life and I'm really depressed because of it.

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Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

HI Jan,

Yes, you can send me a pic so I can assess where you are.

Can you also tell me more about your workout routine and nutrition as well?

My e-mail address is

nikkijayne 2 years ago

Hi, I have read all the posts with interest. I am a 42 year old woman and have always had fat legs (upper and lower) all my life even when slim. I put on weight with kids (2 big babies, but that was years ago) and I am down to 11th 7lbs (need to lose at least 1st more) I go to the gym 4/5 days a week, I horse ride and walk also. My diet is ok, I make an effort to get more protein in. I am so confused with all the conflicting advice out there, could you suggest a programme that will get rid of some of the fat on my legs, I would kill to legs like you wife!

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Nikkijayne. Thank you for reading the post...and my other articles.

I can design a program specifically for you, but there would be a fee for it.

You can e-mail me at and we can figure out what exactly you need.

Sandra 2 years ago


I stumbled across your site and to be honest, it is one of the most informative site for glutes. I split training and train legs 3 days a week. I have seen someo progress but not enough compared to the leg workouts i do. Im 38, 5'7 with some knee problems so i work carefully.

I do suats first 3-4 sets of 10-12 reps, then lunges, then leg press then leg extension and curl.

Im trying to get by glutes to lifted and and toned, that round effect. NOt happening? my diet with within 1000-1200 calories with very little carbs.

What am i doing wrong????!!!!

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Sandra,

Thank you for the compliments. I really appreciate it.

Here is what I suspect may be your problem.

Ironically, I believe you are doing too many sets. For you to be able to get through all those sets, you have to lower the intensity of every set you do. This is the only way you can do that much volume. Trainees do this without realizing what they are doing.

You also mentioned you have knee problems. What exactly, if I may?

I would recommend you stop doing squats and lunges, and focus on leg presses. You can do leg curls, but you do not need leg extensions. That will not work the glutes like you need.

The rep range you are using is good. Keep that up, but you need to add more weight. You should be very fatigued by the end of your set.

As soon as you can do 12 reps, increase the weight again. Use a slow cadence. This will make your muscles work harder, and it will keep unneeded stress off your knees.

The calories you take in are about right, so you do not need to make changes there.

Remember, intensity is the key to work the fast twitch fibers (meaning you are working your muscles to much as you can stand it), more-so than volume.

Give this a try. Let me know how it works for you.

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

What in the world are you talking about? I never heard such a thing.

Tzhiting 2 years ago

Hi Mr Hoffman!

Thanks for your article, I'm quite eager to try it out. But I can't help but wonder, will lifestyle affect cellulite as well? I have just started an office job for one and a half year now and my thighs and legs have so much cellulite compared to before. I have never heard anyone telling me "it's not too bad" or anything positive.

I have to say it deeply affects my self esteem as I used to have slim legs...

Right so I have two questions...

Is my desk job affecting and worsening my cellulites?


Will doing those work outs make my thighs muscular and 'unfeminine'?

Appreciate your advice. Thanks!

PS: my whole legs are covered with cellulite.


Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi ZT.

Thank you for reading my article. I am confident that if you follow the program, you will see great improvements in your legs.

To answer your questions:

1. Your desk job is not making the cellulite worse. What is happening is that you most likely have been gaining fat and losing muscle slowly so it has been unnoticeable. Now it is catching up. You just need to start the program, and not worry about your desk job.

2. Your legs will get more shapely and defined, but they will not get bulky or unfeminine. Yes, you need to train hard. Yes, you need to get stronger...stronger than you ever been, but your legs will not get bulky. They will develop the shape you want. That's because you do not have the basic muscle mass men do, nor do you have the amount of testosterone men have. In short, your body will not respond like a man's body will.

Do not be afraid of getting stronger. You will greatly appreciate the way your legs will look following this program.


debbie 2 years ago

this is a fantastic article! i cannot afford a leg press machine and because of my knee surgery i cannot do lunges but i can do squats.i do not have a gym can i make my squats difficult enough to challenge me? i have celluite on my arms,belly and thighs.also,what exercise can i do to make my stomach smaller?


Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Debbie.

Thank you for the compliment.

Squats are a very good exercise to utilize. The key is to have the weight heavy enough that you will be very fatigued by the end of your set. It will be challenging mentally to overcome the fear of heavy training, but it is worth it on so many levels. Use good form and stop the set when you cannot keep good form.

The cellulite on other parts of your body will also decrease as well if you follow the program. Just make sure you do strength training exercises to make the underlying muscles stronger and more toned, along with nailing the diet.

As for making your stomach smaller, there are no exercises that can do that. It is simply a matter of losing overall fat. This is not to say that ab/core exercises are not good. They are, and they should be part of your routine. It's just that what you really need to see your stomach shrink is to lose that fat.


Emma 2 years ago

Hi Gregg,

One month ago i stumbled upon a picture of your wife on the net, clicked to see where she got her amazing legs from and found your article. I was so impressed with her body that i started weightlifting on the next day!

I am a typical "skinny fat" girl, walking a lot (3-4 hours everyday - just as a way of life) and practicing yoga, with very lean (small) muscles (slow twitch, from what i understand) with a good cover of wobbly fat on legs and belly.

After a month of lifting (without any dietary change) I have results; less visible cellulite, a rounder butt and i feel my muscles growing! But it doesn't look like the fat is melting. In fact, I put on 4kg. I know it's partly muscles weight but i'm not sure i'm in the right direction.

My diet is a healthy, organic, non-processed, balanced one with proteins and a small amount of carbs (whole grains). The reason i didn't change it is because i wanted to avoid the "diet thinking" or calorie counting and rather make it sustainable and long-termed. And since I was always slim, I decided to keep it that way. But now, I'm wondering... Do you think this is what kept me from losing fat?

One body part in particular is worrying me: I have fat knees with a crescent of hard cellulite that takes around the knee joint, and down to the front of the shin.

Is there any way i can tackle this area in particular? Any exercise you recommend?

Thanks for the help and inspiration!

eilval profile image

eilval 2 years ago from Western Cape , South Africa

Cellulite can be a pain and difficult to get rid of . I love your article - it would be worth following

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Thank you. I am going to write a follow along book taking two women who have cellulite and put them on a 3 month diet and exercise routine.

I am starting the project in January.

Cathy 2 years ago

Can I be one of the 2 women? :) Looking for some motivation, and for someone who knows what they're talking about and actually believes their strategy will work. I'm 51 years old, 5'6" and 120 lbs. Always had a problem with cellulite. I love to workout, but lately fail to be consistent enough to make any improvements. I spend a lot of timing reading on different strategies and find myself getting very confused. If you have a program that works, I would love to help you prove it to the rest of the women in the world.

Gregg Hoffman profile image

Gregg Hoffman 2 years ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi all. I am going to respond to two people in this post: Emma and Cathy. Somehow I missed the comment from Emma a few days ago. I just noticed it now. I apologize for missing that.

Emma: It sounds like you are now on the right track. Build your fast twitch fibers, and watch how it will change your look. There is no exercise that can isolate and get rid of your cellulite around the knee. As you lose more fat, the cellulite will dissipate around the knees. As for your diet, it is possible that your diet has made it harder to lose fat. I like the idea that you do not want to get into 'diet thinking", because when people start thinking that way, it becomes all or none. I would recommend, however, that you cut back your carb intake even more, up your protein intake a little bit, and eat more healthy fats like avocados, olive oil for your dressing, and coconut oil for cooking.


Thank you for volunteering for my book. Do you live in or around Denver, Co? That is where I am located.

I am, however, working on an online fitness coaching program, and I may be open to having you work with that for my book.

E-mail me at and we can discuss this further.

Thank you.

anavioleta 21 months ago

Hi Greg!! Thank you so much for this article!! It brings me hope. I have been exercising for years (since I was 16) and for most of the time lifting weights, targeting lower body because is my biggest part and where I accumulate fat (and yes I am the typical woman that doesn't want to get too big on the upper body). Just recently I am exercising more and harder my back and arms.

I have a very healthy diet now more than before, almost no sweet not even in my coffee bearly any carbs and now I have eliminate milk. I have never count my calories but it can't be that much, basically I have oats in water for breackfast sometimes 1 boiled egg, later a super food organic suplement on water with a fruit, plain quinoa for lunch or sardines or salmon in can, small portions a day. My only sin: I do have dinner late at night because is our "couple time" but usually is a salad with chicken and sometines 1 carb, no sodas, no smoke not alcohol, I just went gluten free so no bread.

I weight between 112 to 114, 5'3 I have the tipical latina body like Shakira petite upper body but big hips and overall I look really good but despite all these years of excersise I have always have cellulite and now that I am 31 is worst and it makes me so mad!!. is like I am tone but with cellulite, pepole see me as fit and would not think I have cellulite but that's why I don't wear shorts at the gym! I think that I was lucky to have my mother's figure but I also inherited the cellulite and she does have a lot though she doesn't exercise.....

I feel having cellulite despite diet and exercise is a curse some women like me will always have but at the same time is actually my number one motivator if not the only, to lift weights, I see my butt in the mirror with cellulite and find it gross so I run to the gym..

so reading your article made me think I just have not been doing it right? I try working 5 days a week and 3 of them is for legs about 1 hour, 3 sets of 10 per exercise (squats, press, lunges and other ) I might do a total of 7 different exercises, and sometimes 10 to 15 mins of cardio (elliptical but mostly stairs).The pounds depends on the excersie and the machine from 50 pounds to 100. The other 2 days in between while I rest legs, I do one day arms, abs, cardio and the other day back abs cardio...Am I just a lost case?

Gregg Hoffman profile image

Gregg Hoffman 21 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Ana,

First of all, you are not a lost case. From what you describe, I bet you look better than you give yourself credit for.

There are, however, a few suggestions I have based on what you wrote.

1. I can tell that you are not working your fast twitch fibers. The weight you use is too low, and your overall volume is too high. If you truly trained your fast twitch fibers, you could not spend as much time working out as you do. You would need to rest a bit more.

You need to do one, maybe two sets for the legs and increase your weight so that it is very difficult to do between 8 to 12 reps. I prefer you train the whole body on the same day and put the same kind of intensity on all of your sets. Your workout should last no more than 30

Stop the cardio work. It does you no good, and it takes away from your body recovering fully, and once again, you do not work your fast twitch fibers with cardio training.

For example, you say that you use 50 to 100 lbs for working your legs. If that is what you are using for leg presses, I can tell you that it is too light. Double your weight and do as many reps as you can or up to 12 reps, whichever comes first. If you are able to do 12 reps, then increase your weight 10 lbs the next time and do it again. Whenever you are able to do 12 reps, move up your weight the next workout. This is the intensity you need to get to the fast twitch fibers. A light weight/higher rep protocol without going to fatigue will never get to the fast twitch fibers, and are, in essence, a waste of time.

As for your diet, I have a couple of recommendations there as well.

1. Don't sweat eating so late at night. That does not matter. Do cut out the oats and fruit. These foods encourage fat storage. Quinoa is O.K., but it is a complex carb and it can slow down progress. Maybe have quinoa once a week.

I think these suggestions will help you reach your goals. If you'd like, I can create customized workout routines, just click on my profile and you can find my website from there.

I think you will find these suggestions helpful, and please keep me informed about your progress.

Emily Rose 20 months ago

Hi, I really enjoyed reading your article as it is very encouraging. Although I am at a decently healthy weight for my height, I am only 29 years old (30 in two months!) and I already have cellulite slowly peaking its way through the front on my thighs. I would like to take control of this issue now if possible. I'm not very active, usually only walking, riding my bike and sometimes jogging for exercise. I have a hard time sticking to a routine mostly because I don't seem to have very much energy, which I just started taking B12 vitamins which I'm hoping will help, which brings me to my sort of question. I am vegan so although I eat a lot of vegetables at most my meals and have also been substituting gluten free alternatives for pasta, bread etc, what would you recommend for me to get more protein? I eat tofu and tempeh, lots of spinach and kale, I also began taking a spirulina vitamin that should help with protein. Do you think I can still find results of losing cellulite? I understand I will have to get into a more physical routine three times a week, which isn't that much, so I'm hoping I can do it. I even have a gym at my apartments I have just been too shy and embarrassed to actually go work out there. Do you have any advice for me? Thank you so much this article has already been a big help!

Emily Rose 20 months ago

Also, I did read through all the comments so I tried to take away as much as I could from the advice you gave others. All very helpful!

Gregg Hoffman profile image

Gregg Hoffman 20 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Emily,

Thank you for the compliments.

In answer to your questions, yes, you can lose your cellulite. You do, however, have to start a good strength training program like I outlined above. Jogging and biking will not help you lose that cellulite.

As for your low energy levels. I am not surprised to hear that because you are a vegan. Every vegetarian I worked with struggled with fat loss, strength gains and energy levels. I cannot say for sure why, but it is a clear observation I have. You do need more protein, and you need more good fats. This would be saturated fat (believe it or not), and mono fats. Avocados, coconut oil when you cook, and yes, butter are good choices.

You need to cut the carbs as well, for it is the carbs that trigger an insulin response. This brings a whole host of problems, one of which is fat loss. Insulin actually tells the body to store fat and to not use it for energy. Keeping insulin down is truly the challenge for vegetarians. However, if you can keep your carb intake to 100 grams a day or less, you should see the fat loss you need to reduce your cellulite.

In summation, stop the biking and jogging. Start the strength training 3 times a week. Do eat more protein and good fats, and cut down on your carbs as best as you can.

Oh, and give it a few months. It does not happen overnight.

vanessa 20 months ago

Great article and comments.

Similar to other females here i have horrible cellulite! Oddly more on the front of my thighs then the back. I lost about 100 lbs a few years ago and have been left with horrible thighs.

I am about 155lbs, 5 '7". I am aware of calorie control and low carbs. I am in the process of managing my carbs/protein/fats. I keep my carbs between 50-70 grms, proteins 130-150 grms, and fats 60-70 grms.

I do a split routine and have been incorporating heavy lifts like squats, leg press and deadlifts. I have been doing this consistantly for about 4 mnths. I am starting to see some very small improvements.

As an attempt to really shed weight i have been doing heavy cycling 2x per week. I see u mention in some places not doing cardio.

I really just want to "fix" my body. Should i just keep my calories in check, weight train and little cardio?

I understand it's a fat issue... this has been really tough finding a solution.

Gregg Hoffman profile image

Gregg Hoffman 20 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author


Thank you for the compliment.

To answer your question, yes, keep your calories under control, do intense weight training and very little cardio. The problem with cardio work is that it makes it very difficult for your body to recover well enough to do hard strength training workouts. It is the strength training that change the shape of your body, not cardio.

As to the macro-nutrient ratios: You can up your fat grams a bit. I would double it. Make them mono and saturated fats and stay away from trans fats (obviously), and poly fats. Use coconut oil and butter when you cook, and eat more avocados and olive oil.

The split routine can work, but I prefer to simply train harder and get more out of my sets, thus needing less training time to achieve the same results. You may want to experiment with that.

Keep up the good work. You are on your way.


LM 20 months ago


I am 53, run 3-4 days a week (3-7 miles) and do strength training 3 days a week, mainly bar method. I still have pretty bad cellulite/loose skin in the front of my legs especially (and a bit in the back) and would love to get rid of it. I am 5'2" and weigh 105. Could I ask you for a good exercise routine that targets the front of the legs as well as the back? I do have some arthritis in the left hip so I need to be careful but still willing to work hard!

Gregg Hoffman profile image

Gregg Hoffman 20 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi LM,

It's good to hear that you are doing a strength training program. That is what you need to see the results you want to see.

I would recommend, however, that you cut back your running dramatically. Maybe half of what you are doing now. You are not giving your body enough time to recover from your workouts. You cannot develop the fast twitch fibers with that much volume.

I can write up an exercise plan specifically for you. I have an online program that works very well.

I cannot put up the link here, but if you would like more information, feel free to e-mail me at

Gregg Hoffman

Jill 20 months ago

This was a great article...I'm wondering about the lifting. I take a Body Pump class a couple of times per week. If you're familiar with this class, would this "do" as far as the weight lifting, or do specifically prefer the machines (like leg press machine)? I love the class, but I think you addressed the issue...that I need to try to go heavier on the weights. I, along with several others on here, have one bum knee and tend to probably baby it by not putting the amount of weight that would actually be effective. I'm curious about your thoughts about the class though...I tend to work harder with "peer pressure" in a class!

Jill 20 months ago

I guess I should add...I'm 52, 5'7", 152 lbs. Just lost 40 lbs and was left with that lovely "cottage cheese covering." I DO live close to Denver and spend a lot of time outdoors in the summer - would love to be able to effectively deal with some of this dimpling!!

Gregg Hoffman profile image

Gregg Hoffman 20 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Jill.

Thank you for reading my article.

The Body Pump classes are pretty cool, but yes, the big problem is to be able to use the heavier weights that you need. Very hard to do in a class setting. As a reference, if you are doing barbell squats, you should at some point be able to squat at least 115 lbs to fatigue to get the deeper fast twitch fibers I am talking about. I never see women in a body pump class using that much weight. I prefer the leg press simply because one can concentrate on progression without spending a lot of time on form. Squats are a skill movement, and it takes a lot of practice to perfect form enough to use the heavier weights. Having said that, if someone has the patience, squats are an effective exercise. Sharon actually prefers squats to leg presses.

Oh, and yes, I would not recommend heavy squats with a bad knee. Leg presses are clearly better for that.

I would need to know more about your knee to be clear about what to recommend, but for the most part you got the gist of my article. The weights need to be heavier to get the muscle you want so the cottage cheese look will diminish.


Jill 20 months ago

Thank you for your confirmed my suspicion! The knee...well, it wasn't an injury. In a nutshell, I had plantar faciitis (sp?), podiatrist "prescribed" orthotics which eventually threw off the muscle balance in my leg. Did physical therapy for a while and it wasn't helping. PT suggested removing the orthotics, so I did, and my foot AND my knee felt much better pretty quickly. This is still weakness from that - it's not all the time, and it is a very small range of motion it happens during (about halfway into the squat and for about an "inch" of motion) but I tend to be protective of it so I don't "lose it" during a squat in Body Pump! I've not tried the Leg Press machine since then, but maybe it's time.... Any other thoughts? Thanks for your answer and thanks in advance for any other thoughts! ;)

Gregg Hoffman profile image

Gregg Hoffman 20 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Ah, Yes. Plantar Fascitiis. I agree with your PT to stop using the orthopedics. You need a proper stretching routine which I am sure your PT did with you, and I am not surprised that it impacted your gait.

It is time to do the leg press. You need the stability and ability to control ROM under load. A leg press should work well.

Try the routine I have outlined here, and stop the body pump classes for a while and see what happens.

Marilava 18 months ago

Hi Gregg,

I've loooked back through your comments but can't seem to find the answer I'm searching for. I recently injured my left MCL and generally have bad knees. I would appreciate your advice on alternate exercises with my limitations in mind.

I have a pilates machine and a bowflex at my disposal.

Thank you!

Gregg Hoffman profile image

Gregg Hoffman 18 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Marilava,

In answer to your question about substituting leg exercises because of your injured mcl, the only exercise I would stay away from is a leg extension. That would put a shear force on the knee which would over-stress the knee joint. Leg presses, on the other hand can be good for your knees. The knee can handle the compressive force much better...even with an injured mcl. I do recommend two things though: Do a very slow repetition speed, say 4 seconds to lift the weight and four seconds to lower the weight. This will keep momentum out of the lift which would put less stress on your knees. The second thing I recommend is to do a pain free range of motion. Lower the platform only to the point that stays pain free on your knee, then come back up. You should be able to get stronger without further damage to your knee. Moreover, as you get stronger, your knees should feel better in general. I have a client who has a bad mcl from snowboarding, he has had it for several years now. The doctor told him he would need surgery at some point, but since he worked with me it is better (not healed, mind you, but better). He has more muscle supporting the joint and he can still go snowboarding in spite of it. As a matter of fact, he regularly does leg presses with 1,000 pounds as well. Mind you, we progressed in a conservative manner, but we were still able to get him that strong.

In summation, stay away from leg extensions, barbell squats (even though they may be alright, I just think the stable environment of leg presses will minimize bad form), and any form of plyometric exercises. Do leg presses, but use a slow cadence and pain free range of motion.


Marilava 18 months ago

Hi Gregg,

Thank you very much for a great explanation!

Gregg Hoffman profile image

Gregg Hoffman 18 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

My pleasure!

Melissa 18 months ago

Hi Gregg!!

Such a blessing to find your articles. I love love all of the comments, as it gives much insight and perspective. I am seeing over and over again...heavy lifting til exhaustion and leg press leg press leg press. I have had 'extreme' cellulite on my ENTIRE thigh area for all of my 20s and 30s. I will be 40 this year and decided to do liposuction. My outcome is worse and I invested a large amount of savings to have this done. I am now stuck w even worse thighs and it is devastating and depressing. I am 5'5 and 170lbs. I am working on calorie intake staying around 1400 and watching/limiting carbs and sweets. For my situation, same suggestion..heavy lifting and legs presses? I HATE to even have to look at myself in a mirror and it's weighing heavy on my mind from sun up til sun down :( help!?!?


Gregg Hoffman profile image

Gregg Hoffman 18 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Melissa,

Thank you for the compliment.

I am sorry to hear about the lack of success with the surgery. It must be very frustrating to go through that and not get the results your wanted...or were told you would get.

As for your questions, yes, heavy lifting is the way to go. Leg presses and barbell squats (with good form) are excellent choices for you to focus on the problem areas. Make sure that you use proper form and keep continuous tension during the entire set, and a rep range that will fatigue the muscles. Be progressive...but not overly aggressive. You can move up too much too soon.

As for your diet, if you do what you say you will do, you will be successful. Calories are important, but keeping carbs limited will signal the body to burn fat instead of storing it. This, I found, is the best thing you can do to see steady fat loss.

Finally, to give you some perspective, with the height and weigh you listed, you will need to lose a fair amount of weight to see your cellulite go down. You need to be around 115 to 130 lbs for the cellulite to be minimal. If you do the training program well, you should gain anywhere from 3 to 7 lbs of muscle too. This will even out the skin.

Needless to say, this will be a process. It will not happen right away, but you should see small steady improvements week to week, and in six months you will have a completely different body.


Judy 17 months ago

Great article. I really appreciate you sharing your expertise.

The pictures you shared of your wife are so encouraging. I am 52, 5'2" and weigh 130 (have gained 4 lbs, ugh). I do strength training, but do not lift heavily enough. I have a question and a concern I hope you'll address for me.

When you say "sets", does that mean a specific exercise, like a squat? When you say reps, for example 10-12, that means how many squats one should do. So, my question is do I do "squats" for only 10-12 reps, not like 3 "sets" of squats 10-12 reps?

Also, if I lift really heavy, won't my thighs get bigger? I know I've read that women can't get bigger, but my thighs have a mind of their own.

Thanks, Judy

Gregg Hoffman profile image

Gregg Hoffman 17 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Judy,

Thank you for the compliment. Let me clarify what I mean.

1. "One set of squats" will mean one series of ten to 12 reps, or whatever the number of reps one strives for. It is true that most lifters will do 3 sets of squats or leg presses or whatever exercise it is, but I do mean only one set. It is my experience that if you do that one set hard enough, it is all you need. As a matter of fact, most people will rather do 3 sets as compared to one because doing one hard set takes focus, and it hurts, and most people would rather do three less intense sets than one good, hard set. The problem with that is that intensity will work the deeper fast twitch fibers that we want to get to, not volume. Eventually. you want to take your sets to failure/fatigue after you trained long enough to master good form and focus. This usually takes about 2 to 4 months.

2. I wouldn't worry about your thighs getting bigger. All through my training career, I never seen a woman's thighs get bigger from hard training, even when they do upwards to 500 pounds or more on the leg press. They actually get smaller. They just look bigger at first because there is tone and definition that the trainee may never have had before. For example, I recently finished my cellulite study (I'm about halfway done with the book), and all of the women saw the girth measurements go down while they all gained muscle at the same time. One of the participants thought she was getting bigger and wanted me to use lighter weights with her because her friend told her so. I did a spot measurement on her thighs that day, and it turned out that she had already lost over an inch on each thigh. Mind you, she had lost over 7 pounds of scale weight and gained about 1.5 lbs of muscle, meaning she lost over nine lbs of fat. This was after two months of training with me, and she was looking fantastic!

I would suggest that you take girth measurements along with a body fat measurement before you start and spot check once a month. That way you would know for sure if you are actually getting bigger or if it is just perception. Take a girth measurement at the top of them thigh, just below your glutes so you have a definite spot you can always refer to.

I hope that answers your questions. I wish you success.


Katie 17 months ago

Thank you for your article. I have struggled with cellulite since high school. I am 28 years old, 135 lbs and I am 5'4''. I have bad cellulite even on the front of my thighs. I have been doing the T25 workouts, eating 1200 calories per day, however I was eating 150g of carbs per day. I have also been going to see a personal trainer to lift weights once a week. How heavy do you recommend starting with for at home weights? Also, do I need to get a bar, or could all of these exercises be done with dumbells/kettlebells.

Gregg Hoffman profile image

Gregg Hoffman 17 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

HI Katie,

Thank you for reading my article. Here are the answers to your questions.

1. First of all, I would cut your carb intake to under 100 grams a day. I would also recommend you increase your overall calories about 300 a day.

2. I would cut back on the T25 workouts. Maybe to once a week. I don't think the program can work the fast twitch fibers that you want. I would also recommend you increase your strength training workouts to twice a week.

3. Starting weights at home. Hard to say. It depends on how in shape you are now. I need to know the weights you are doing, and the reps, and also what equipment you have. You can E-mail me at with that info and I can help you.

4. The exercises can be done with dumbbells and kettle bells. I prefer dumbbells because you can add more variety with them over kettle bells.

I am curious. What is your body fat level? That can tell me how much work you need to do to see the cellulite go down.


Finestbravest 16 months ago

Hi Gregg,

I really admire you taking the time to answer each and every question. I have read thru all the posts and very eager to start working on my legs at the age of 50. I am 5'2 and weigh 157 and currently losing weight. However, I am a bit shy about going to a gym and asking on how to do these exercises. Quite honestly ... I never worked out in one. My question I pose onto you is this ... Do you have a video demonstrating these exercises? Such as ... the ones you do with weights and the others that don't utilize a machine ... such as lunges and squats?

Thank you,

Sonja - Finestbravest

Kim vE 16 months ago

Hi Gregg

I have two questions:

1) I'm a member of a gym that specialises in 30min workout-Curves-I'm sure you've heard of it. The machines are hydraulic-could this work with your plan?

2) If I were to cancel my membership could I do your exercises at home without all the serious gym equipment?

Apologies if you've been asked any of this before!

Thank you,


Kim vE 16 months ago

Oh, and I might as we add my personal info: height 5.6, weight 154lbs, really bad 'deep dimpled' cellulite, and 40%body fat! :-(

Gregg Hoffman profile image

Gregg Hoffman 15 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

This post is for both Sonja and Kim.

First of all, I apologize to Sonja for not answering you sooner. I did not receive a notification that you commented.

To Sonja. I do have a way for you to see the exercise demos. As a matter of fact, I can also write up exercise programs specific to you. If you would like more information, e-mail me directly at

Kim, Here are your answers:

1. I have heard of curves and the hydraulic machines they have. I am not a big fan of hydraulic machines because they load and unload the working muscles too much. You cannot get as deep of an inroad into your muscles with these machines as compared to dumbbells, barbells, and other weight machines. You will be frustrated with your gains if you stayed with Curves.

2. You can do these exercise at home, but you will need a fair amount of weight for your dumbbells. I would recommend a set of adjustable dumbbells that can go from 5 lbs all the way up to 50 lbs. You would also need a sturdy fit ball, exercise bands, and maybe a bench. Otherwise, I would recommend you join a gym with good equipment.

As for your measurements, if you drop about 15 percentage points of body fat, and gain about 2 to 4 pounds of muscle, the dimply effect will drop dramatically. These are numbers to strive for. Do understand that it is a long term commitment. Gaining muscle is harder to do than most people think. For example, I did just finish my cellulite study, and two of the three women gained about 1 to 2 pounds of muscle in three months, and the third one gained more. She gained closer to 6 pounds, but on average, you can figure about 1/2 to one pound of muscle gain a month. That is with hard work, training to fatigue on all sets. Over time, this way of training does build solid muscle that completely changes the look of the body. My wife, for example, developed the look that you see after training for two years. She did see gains every two or three months, but the big changes took much longer. My point is this: train hard,eat right, and have patience...but it is so worth it.


Izzy 14 months ago

Is there any help for cellulite on the inside of your arms as we age? I just turned 59 and have done light weights for over 30 years, but now I'm seeing cellulite from my armpit down to the forearm. Might not be much I can do at this age, but I look good for my age except for my arms.

Thanks for any help you can provide.


Gregg Hoffman profile image

Gregg Hoffman 14 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Izzy

I do not know if there is anything you can do about that. I suspect the look has more to do with the break down of the collagen fibers that support the skin more so than anything else. My advice would still be the same: Try to get as lean as you can and build your muscle up as much as possible. This will be your best bet to tighten the skin and give you a moire defined look.


Alejandra 14 months ago

Hi Gregg, thank you for this informayion.

It is very impressive how we can learn about different concepts, routines, diet habits, etc. thenks fir sharing your knowledge in this special way!!

I am 41 years old, my weight is 110 pouns, 5' tall. I did exercise long time ago, cardio and lost fat and muscle (too much) , my look is "skinny fat" orange skin or something like that.. I have cellulite in my thights, butt, arma, belly... I would like to get muscle and tone my body...

Gregg Hoffman profile image

Gregg Hoffman 14 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Alejandra,

Thank you for the commenting. If you would like some program design and online coaching to tone up your body, check out my profile. There is a link to my online coaching program.


natasha 13 months ago

what exercise to do for variscose veins.

Gregg Hoffman profile image

Gregg Hoffman 13 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Natasha,

I'm afraid that there are no exercises you can do to improve varicose veins. You would need surgery to get rid of them.

Lynn 8 months ago

I am 44 years old with 5 children. My youngest is 9 years old. I am 5'8" and weigh 158lbs. I am an avid runner. However it's the only exercise I do. I feel like there is a stigma that comes with runners. Everyone expects you to have awesome legs. However, that is not the case for me. I am starting to notice the cellulte on the front of my legs. Have you heard the saying " she looks like she has been beat with a bag of quarters.." Thats how I am feeling these days. I would like to take the 3 month challege and incoorperate the strenghing excersise in my weekly work out. I was looking for some food ideas that are low i carbs but dont taste like cardboard. I do struggle with the carbs. I love my bread, pasta and rice. Especatlly the night before a half marathon or other long run. I always say I run becuase I love food. Do you have a food diary you could share? I would really appreaciat any recipe ideas anyone has tried that they enjoy.. KEYWORD: Enjoy!!. If I don't like it then I will never stick to it. I don't want to be skinny if it means being unhappy, miserable and half starved.. Lol.. Thanks in advance.

Gregg Hoffman profile image

Gregg Hoffman 8 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Lynn,

Thank you for reading my article. I can most certainly help you with food choices, and exercise design if you like.

E-mail me directly so we can communicate. My e-mail address is

Looking forward to talking with you.


Michelle Ponan 5 months ago

Hi Greg,

Thanks for this encouraging article. Really got motivated after seeing the results from your wife. She's amazing.

Ive recently signed up from gym membership as I have noticed a dent on my thigh 2-3months ago and some dimples that started to appear in from of my thighs as well.

I'm 35years old, 64kg, 5'7". For past 1 month I've been doing leg presses, squats, lunges and leg kick backs. My butt got amazing results. It became round and bigger but thigh still same. Still got dent on my right outer thigh and got dimples thigh on back and front of my legs.

I didn't exactly know the cause of my dent as I didn't have accident or injury before and never leaned on any counter or any cornered object. The only thing I can think off is it maybe of the tight jeans I always wear almost everyday. I stopped wearing it for 1 month buy didn't see any improvement.

I wanted to ask if you have had any clients who had same dent on outer thigh as me and reason why the dimple never disappeared nor improved for 1 month? Do I need to wait longer to see improvement? Am I just bring impatient? Please help.

Thanks :(

Gregg Hoffman profile image

Gregg Hoffman 5 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Michelle,

Thank you for reading my article. Here are the answers to your questions.

1. You are using good exercises for the glutes, except for the kickbacks. The kickbacks are ok, but not one of the better exercises to do because it is very difficult to use weights that are heavy enough to stimulate the fast twitch fibers. Just like Triceps kickbacks, you cannot use very heavy weights and keep good form. You can do without them, but keep the lunges, squats, and leg presses. Do remember, though, that you have to try to increase the intensity of the exercises, not the volume to get the job done.

2. The dent you have on your thigh is not from the tight jeans. That much I know. I would need to see a photo to really know what the dent is, but I'll take a good guess: It might simply be from you losing some fat and you are seeing some definition around there, but if that is the case, you will see a dent at the same place on the other leg too. Or it just may be the way your body is. In any event, it is not anything I would worry about. As for seeing the dimples, that means you still have some fat to lose...and more muscle to gain. Which leads to the final point: Yes, you need patience. It took my wife about two years to really see the cellulite loss. We saw subtle improvements about every two to three months. It was a couple of years later that it was really noticeable.

It sounds like you are on the right track. Just have patience...and keep working the plan.


Chris 4 months ago

How much cardio do you recommend a week while doing your workouts?

Gregg Hoffman profile image

Gregg Hoffman 4 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Chris,

I do not recommend any cardio. If you enjoy doing cardio work, feel free to do so but you do not need to in order to see the changes I write about here.

Sharon 4 months ago

Hi Gregg

Interesting post!

I was overweight most of my life and one fine day started a crash diet and crazy three hour cardio routine 5 times a week!!. While i lost alot of weight i became "skinny fat". Since then my journey has been downhill from trying to reduce the cellulite from my thighs both front n back. I started weight training and cut off cardio . While i saw some muscle definition the cellulite is not going awayyy! My back thigh cellulite dimples are horrible!! My weight routine is typically one day legs (3 sets of four different leg excersies with 8-12 reps for example squats deadlifts, lunges) then one day arm and one day legs again. Three times a week workout. My diet is pretty bad. While i eat less calories i eat alot of unhealthy fast food and lots of carbs. Apart from cutting carbs, should I avoid fruits like watermelon. I tend to have that to avoid me from snacking on chocolates! Do i need to cut out sugar completely?

Also can you explain or give am example of what a typical one day excerise routine would be. Is it like 1 set of 8-12 reps legs, then 1 set of a back excersice, one set chest or do i do 1 set of three different leg excerises and so on? I really want this stubborn cellulite and little loose skin to goooo awayyy :(((((


Gregg Hoffman profile image

Gregg Hoffman 4 months ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Sharon,

My apologies for the delay. Thank you so much for reading my article. Here are the answers to your questions:

1. First of all, you simply have to cut out all the fast food. This one thing will sabotage your progress more than anything else. The next thing to focus on is cutting back on your carb intake, and yes, avoid fruits like watermelon. They are just too high in sugars and they will trigger the insulin response thus telling your body to store fat.

2. The exercise routine you are doing can work. It just sounds like you need to up the intensity. Making the muscle work harder is what stimulates the fast twitch fibers to grow that I mention in my article. Take your final sets to absolute fatigue, and increase your weight as soon as you can do the upper end of the rep range you are using.

In all honesty, I am not a fan of the multiple set approach you are using because it is time consuming and tedious. I learned years ago that one focused set works just as well (if not better) than many sets for a body part. Understanding that, why do more sets than you need?

Her is an example of a work out, a la Hystrength style:

Leg press


Chest press

Push up hip flexion (core exercise)

Wood chop (functional exercise)

Fifer scissors (core exercise)

Three point row (core/stability exercise)


Push up with hands on ball (core/stability exercise)

Tricep extension

Bicep curls

All of the exercises except the functional exercises are done to failure/fatigue within 8 to 12 reps. The functional exercises are done with a higher rep protocol with the main purpose to jack up the heart rate and to teach the body to work under load in a functional sense (it does work the fast twitch fibers too).

Admittedly, there is more to this routine than just straight strength training. I believe balance, body awareness, core strength and overall stability are very important so I have these proponents as part of the overall plan. And yes, it has worked wonders on cellulite loss.

I can design online customized workouts. If you would like to know more, feel free to e-mail me at

Once again, thank you so much for reading my article.


Rj 3 months ago


I was wondering if there were any other exercises other than using weights that could target cellulite. I am a 41 year old woman and I have 3 kids I don't have the time to go to the gym. Is there anything I can do at home for my butt and legs?

Sue 7 weeks ago

Really great article. Thank you

Mary 7 days ago

Such a great article, thanks so much! I have added your website to my favourites and will be following with interest.

Thanks again!

Gregg Hoffman profile image

Gregg Hoffman 7 days ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Hi Rj,

I apologize for the late response. I just noticed your question today.

You can do some exercises at home that can help. Lunges, squats, wall squats and even hard sprints can get the job done. You will need some weights though because you will easily grow out of body-weight exercises, especially if you want to work the fast twitch fibers.

Gregg Hoffman profile image

Gregg Hoffman 7 days ago from 2322 Central Park Blvd. Denver, Co 80238 Author

Thank you! I really appreciate that. Look for my blog on my website. That is where I keep adding new information.

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