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3 Effective Ways to Get Rid of Cellulite: Building Muscle, Nutrition, and Dry Brushing

Cellulite is a common concern for many, causing the skin to have a dimpled or lumpy appearance. Despite the countless creams and quick-fix solutions available on the market, the truth is, cellulite is a fat-related issue influenced by genetics, and it requires a more comprehensive approach. Here are three proven methods to help reduce the appearance of cellulite: lifting weights and building muscle, focusing on nutrition, and incorporating dry brushing into your routine.

1. Lift Weights and Build Muscle

One of the most effective ways to combat cellulite is by lifting weights and building muscle in the affected areas. Muscle growth can help smooth out the skin’s appearance by providing a firmer foundation beneath the skin. You can join my program at TONE where I design the perfect way to do this from anywhere anytime - it allows you to do what you can and meets you where you are.

How to Start:

  • Strength Training: Incorporate exercises such as squats, lunges, deadlifts, and leg presses into your workout routine. These exercises target the lower body, where cellulite often appears.

  • Consistency: Aim to strength train at least 3-4 times a week to see noticeable improvements over time.

  • Progressive Overload: Gradually increase the weights and intensity of your workouts to continue challenging your muscles and promoting growth.

2. Focus on Nutrition

Controlling your calorie intake and focusing on macronutrients is crucial for reducing body fat, which in turn can help diminish cellulite. Unlike general weight loss, the goal here is to lose fat while preserving muscle mass.

Key Nutrition Tips:

  • Caloric Deficit: To lose fat, you need to consume fewer calories than you burn. Calculate your daily caloric needs and aim for a modest deficit.

  • Macronutrient Balance: Ensure you’re getting enough protein to support muscle maintenance and growth. A good balance of healthy fats and carbohydrates is also essential.

  • Healthy Fat Intake: Include sources of healthy fats like avocados, nuts, and olive oil in your diet. Avoid trans fats and highly processed foods.

  • Hydration: Drink plenty of water to help your body metabolize fat and keep your skin hydrated and elastic.

It’s important to note that weight loss does not always equate to fat loss. For example, some medications like Ozempic can cause weight loss, but they might also lead to muscle loss. Our goal is to preserve and build muscle while losing fat.

3. Incorporate Dry Brushing

Dry brushing is a simple yet effective technique to improve skin texture and reduce the appearance of cellulite. It involves brushing your skin with a dry, stiff-bristled brush. I started doing this about 3 years or so ago and it's helped a lot. It feels strange at first but it stimulates the circulation and drainage.

I LIKE THESE BRUSHES below (clickable links)

What is Dry Brushing?

Dry brushing is a method that stimulates blood flow and lymphatic drainage, exfoliates the skin, and may help reduce the appearance of cellulite over time.

How to Dry Brush:

  1. Choose the Right Brush: Select a brush with natural, stiff bristles.

  2. Dry Skin: Ensure your skin is dry before starting.

  3. Long Strokes: Begin at your feet and brush upward towards your heart using long, sweeping motions. Avoid back-and-forth scrubbing.

  4. Gentle Pressure: Apply gentle pressure. The goal is to stimulate the skin, not to cause irritation.

  5. Regular Practice: Incorporate dry brushing into your routine 2-3 times a week for best results.

  6. Moisturize: After brushing, shower to remove dead skin cells, then apply a moisturizer to keep your skin hydrated.


While cellulite is a stubborn and common issue, focusing on building muscle, maintaining proper nutrition, and incorporating dry brushing can make a significant difference. Remember, there are no quick fixes—consistent effort and a holistic approach are key to achieving smoother, healthier skin. Avoid falling for fancy creams or gimmicks, and instead, commit to these proven methods for long-lasting results.


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