Sherry Gideons: Cellulite Solutions For Her

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Are you one of those women who has to hide an area of dimpled, cottage cheesy flesh? If you said yes, then you're pretty normal. Here is what to do!

http://www.bodybuilding.com/fun/gideons14.htm

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Sherry,
It was great that you spoiled the myth about all the products that are supposed to work but probably don't. However, I was looking for the article to give more specific advice on the types of exercises are best, if known.

~Susan

[-Built-]

Let's pick this apart bit by bit, shall we?

Originally Posted by Sherry Gideons

Strength training is an important element in reducing the unsightly appearance of cellulite since it increases muscle tone and decreases total body fat.

Up until here, you're batting a thousand.

Originally Posted by Sherry Gideons

But the way you strength train is even more important. A program that targets fat loss in the lower body, specifically hips, thighs, abdomen and buttocks is ideal for most women.

I have never seen any type of training that does this. Spot reduction remains in the realm of "fitness myth". If you have something peer-reviewed to refute this, I'm all ears. Until then, I remain unconvinced.

Originally Posted by Sherry Gideons

Freestyle Fitness, A women's only program is a great way to train with these goals in mind. The very nature of a women's only program geared at training the lower body fatigues the muscle groups helping to promote a reduction in actual size of the area, while decreasing the percentage of body fat.

So, it will catabolize muscle while burning fat.

Okay - I can see how that would reduce overall size ... if you run a caloric deficit.

Originally Posted by Sherry Gideons

The routines that I recommend for women with these goals in mind involve a 15-25-repetition concept, which also keeps the heart rate up.

Iron cardio. Yep, that'll burn off all that pesky muscle, to be sure.

Originally Posted by Sherry Gideons

I also encourage that when training for shape,

How does one "train for shape" without "training for size"?

It's not like you can change the shape of a muscle.

???

Originally Posted by Sherry Gideons

not size, that the exercises are performed with no rest between sets, only for a drink of water. This type of training will create more fat-burning muscle

Nope. Unless we're talking about a completely untrained person, fat burning with muscle gain is unlikely in an unassisted female.

And muscle gain is unlikely to occur during iron cardio as described.

Originally Posted by Sherry Gideons

while still giving you a longer, leaner and shapely, not bulky body and can also be considered as a two in one system. Resistance training and cardio in one.

If only it were possible.

Originally Posted by Sherry Gideons

First, let's discuss some of the physical issues that plague many women regarding body shape and body composition. Most women have the same issues. They want to become more firm and leaner, they want delicate feminine cuts, and they want to defeat the battle with the hips, thighs and back of the upper arms. In many cases, women want to not only firm up these problem areas, but they want to reduce the size of these areas.

Hence, the muscle-catabolizing routines, yes, you've said this. But muscle-catabolizing routines don't BUILD muscle - they reduce it.

Originally Posted by Sherry Gideons

Although nothing can replace the benefits of aerobic training for the heart, aerobic training does not tone muscle, and muscle tone is the only answer to the battle. Women need to incorporate lightweight training into their fitness routines in order to have the best body that they as an individual can possibly have.

Light weight training stimulates sarcoplasmic hypertrophy. It does NOT stimulate myogenic tone. For this, you need very heavy weights in very low reps.

Muscle growth (hypertrophy) happens through two different mechanisms: sarcomere hypertrophy, which increases the contractile portion of the muscle, and sarcoplasmic hypertrophy, which increases the stuff that DOESN'T contract.

High rep training stimulates this "bulky", soft muscle growth.

Low rep training stimulates sarcomere hypertrophy - the part that makes you strong without looking "big".

This is the really DENSE muscle hypertrophy. It makes you HARD.

With sarcomere hypertrophy, the muscle gets only a small increase in diameter because its density increases. With sarcoplasmic hypertrophy, the opposite is true: a larger increase in muscle diameter, and a decrease in muscle density.

But don't just take my word on it:

Read here for more
and here

I don't make the rules. I just kinda understand 'em.

Originally Posted by Sherry Gideons

Let's explore some basic principals of how women should resistance train. First, as a general rule, women should perform exercises at a weight that allows them to complete 15 to 25 repetitions; with the last few repetitions feeling a bit challenging.

Why?

Originally Posted by Sherry Gideons

Secondly, problem areas should be trained four to six times a week, following the 15 to 25 repetition rule.

Again, why?

Originally Posted by Sherry Gideons

Lastly, exercises should be done in a fairly fast paced cycle. This means for example, in a given workout if there are five different lower body exercises being performed in that particular workout session, exercises 1-5 should be performed once (15 - 25 times each), then exercise 1-5 should be performed again and when endurance permits, even a third or fourth time.

I look forward to some answers. This article sounds like all the toning myth dogma we've heard for years.

Which brings me back to my old standby phrase: If high-reps worked, we'd see a lot of ripped soccer moms coming out of toning class at the community centre.

And I haven't even BEGUN to pick apart the recommendation of a low-fat diet. Maybe tomorrow ...

If you look at a dancer's body they are TONED. If you look at a gal who pushes heavy weights and follows a clean diet she looks a lot more than toned.

I have a strange build for a girl. I build muscle so easily it's scary. I have a tiny waist but my arms and thighs get huge when I push weights. People would make comments all the time and it was sooooooo difficult finding clothing that would fit because my waist is super small. It wasn't just a few comments it was everybody. My nickname was Superwoman & Buns of Steel. When I stick to cardio and hand and ankle weights, walking lunges, squats (high rep) with no weight my body looks the way I want it to. People tell me how great I look. I know I have short muscle bellies. I followed a clean diet for 2 weeks once when I was really working hard with the hand and ankle weight and muscles popped out every where.

I don't care what anyone says I know how my body responds to different types of training. Everybody is build differently and for girls who are built similar to me and don't want to look bulky I say do not lift heavy weights!

[-Built-]

Originally Posted by Unregistered

If you look at a dancer's body they are TONED. If you look at a gal who pushes heavy weights and follows a clean diet she looks a lot more than toned.

Depends on her diet.

Originally Posted by Unregistered

I have a strange build for a girl. I build muscle so easily it's scary. I have a tiny waist but my arms and thighs get huge when I push weights.

You must not be very careful with your diet then. You can't gain much muscle in a deficit...

Originally Posted by Unregistered

People would make comments all the time and it was sooooooo difficult finding clothing that would fit because my waist is super small. It wasn't just a few comments it was everybody. My nickname was Superwoman & Buns of Steel. When I stick to cardio and hand and ankle weights, walking lunges, squats (high rep) with no weight my body looks the way I want it to. People tell me how great I look. I know I have short muscle bellies. I followed a clean diet for 2 weeks once when I was really working hard with the hand and ankle weight and muscles popped out every where.

You can gain fat on a clean diet. You can lose weight on junk food. All comes down to calories.

Originally Posted by Unregistered

I don't care what anyone says I know how my body responds to different types of training. Everybody is build differently and for girls who are built similar to me and don't want to look bulky I say do not lift heavy weights!

Suit yourself.

I'd love to see what you were eating when you got "bulky" - my bet is because you rely on cardio for your caloric deficit, when you did heavier lifting, you ended up bulking because your calories were in a net surplus.

We can certainly agreet to disagree.

I just genetically have short muscle bellies and I do not like the way I look when I push heavy weights. The one time I dieted clean it was very weird people told me I looked like I was on drugs. All I did was eliminate all sugar and treats for not even 2 weeks. My waist and abdominal area is super small and I always lose weight there first? My ribs were showing so bad I looked like I was starving myself, my arms did lean out some but were still huge looking yet my legs were still large looking compared to my midsection. I was only 120 pounds when I started and went down to 118.

I do like the way I feel when I lift weights however I am very small chested and when I wear a tank top or dress I don't like the way it looks. People would come up and ask my to flex, blah, blah, blah. I personally do not like the way it looks. My arms could easily look like Jamie Eason's. Look at her in her modeling photos with clothes on. I do not like the arms. Legs and butt and waist look great. She looks like she genetically has slim thighs. She is beautiful but again I don't want big arms like that.

If you look at Tanya Merryman she just placed 4th out of 200 girls 10 months after having her 2nd baby. (Ms. Bikini Universe) She does a Pilates style workout and looks tight but not bulky. That is the physique I would like to aquire.

The gal in the article is cute but here arms are huge. I do not want my arms to look like that. Here abs and lower look great. Even if she dieted down her arms are still going to look big.