BODY CONTOURING DESIGN A BEAUTIFUL BODY FOR LIFE
SURGICAL
NONSURGICAL
EXCERCISE
DIET
Content Introduction Prepare to Succeed 1. INITIAL ASSESSEMENT AND TEST Medical Test • Vital Sign • BMI • VITAMIN D3 • Testosterone • Estrogens/ Progesterone • Thyroid (TSH) • Growth Hormone 2. TREATMENT LOG • Surgical Body Contouring • Non- Surgical Body Contouring 3. EXERCISE EXPLAINATIONS • Warm up & Cool down Exercises • Surya Namaskar • Pranayam • Strength Training Exercise 4. DIET EXPLAINANTIONS • Diet Chart • Veg/Non-Veg Calorie Chart • Supplements 5. PERSONAL LOG • Fitness plan • Meal plan
INITIAL TEST Vital Sign
Growth Hormone
BMI
Thyroid (TSH)
VITAMIN D3
Estrogens/ Progesterone
Testosterone
body Contouring by medspa
ď‚— Fluctuations in weight,unhealty lifestyles, stress, growing older and
even heredity can cause your body to have a drooping, sagging appearance. To reverse the sign of aging , you may benefits from a 4D BODY CONTOURING treatment to turn back the clock. A 4D Body Contouring treatment may help to increase self-confidence by improving your self-image.
4D Body Contouring Treatment Log Surgical Body Contouring (Vaser)
Non Surgical Body Contouring (Cool Lipo,External Ultra Cavitation, Radio frequency)
Diet Plan
Exercise Plan
Surgical Body Contouring Body Contouring By Vaser Liposuction:Vaser liposuction, also known as hi-definition liposuction, hi-definition liposculpture, or simply hidef Lipo, is a surgical procedure that involves suctioning excess fat out of target areas of the body to create a slim, muscular and athletic appearance in different areas of the body. In the abdominal region of the body, for example, plastic surgeons remove excess fat and provide sculpting to create the appearance of a six-pack in men or a "turtle tummy" in women.
Vaser Vaser :- Vibration Amplification of Sound Energy at Resonance Vaser is a third-generation ultrasound-assisted liposuction tool that delivers energy impulses through a specially designed probe. Pulsating energy and the specially developed probe help to prevent overexposure to ultrasonic waves and the subsequent side effects. The Vaser high-definition lip sculpture procedure involves liposuction using ultrasound around muscles groups such as the abdominals, hips and flanks, upper back, breasts, bra roll, arms, mal peck, gluten and legs. The Vaser instrument used during surgery liquefies the fat and allows the surgeon to target specific fat layers which helps to create the sculpted appearance of the muscles.
Procedure :During high-definition liposculpture, small incisions are made in the target area and either ultrasonic energy or laser energy is transmitted through a small probe into the targeted area. This energy breaks cellular membranes surrounding fat cells releasing the lipid contents. A small cannula or hollow tube is then inserted under the skin and moved back and forth while suctioning the melted fat out of the body. The Vaser device is capable of selectively delivering ultrasound energy to liquefy the fat in the body without damaging other types of tissues. Once the fat has been melted, it can be suctioned out of the body through very small 2.2 mm to 3.7 mm sized cannula without causing great trauma to the surrounding tissue structures. The SmartLipo Triplex cannula is slightly smaller in diameter than Vaser cannula at only 1 mm.
Recovery Patients typically return to their normal routines within 7–10 days after their high-definition liposculpture procedure. Within two weeks, a moderate level of exercise can be resumed. Strenuous exercise must be delayed for a least one month after the procedure.
Many patients feel pain or discomfort following high-definition
liposculpture. Plastic surgeons typically prescribe medications that keep pain under control. Compression garments must often be used after hi definition liposculpture to ensure that treated tissues are supported during the healing process.
Non-Surgical Body Contouring Body Contouring By Cryo Slimming Machine (Cool Lipo):CoolLipo is an advanced form of laser liposuction that allows surgeons to reduce pockets of fat from specific areas of the body while also tightening surrounding skin. The laser and wavelength technology breaks up and thins out fat so it can be easily reduce from the body; the liposuction treatment also targets water and contracts collagen to keep your skin firm.
Cryo Slimming Machine Functions
Recovery • Patients typically return to their normal routines at same day of
treatment.
Exercises Log
Warm up Exercises The main purpose and benefit of warm up exercises is to slowly increase your heart rate.
This increase in heart rate helps to raise your body temperature and to increase the blood flow to your muscles. This increase in blood flow properly oxygenates your muscles and prepares them for the upcoming more strenuous aerobic exercise. With your body properly warmed up, you can easily and safely perform the needed stretching exercises to ensure proper flexibility and range of motion for your exercise routine. Warming up properly and then stretching readies your muscles for the aerobic exercise. This helps minimize potential muscle tears and injury. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Your joints are lubricated with synovial fluid which is released during your warm up routine.
Surya Namaskar This asana, apart from improving one's posture, also gives a proper workout to the body and so helps in losing unwanted flab. - Regular practice of this asana can also help you loose the excess belly fat. - The postures in Suryanamaskar stretches our muscles and makes our body very flexible. - The moves and postures of the asana help all our internal organs function better — the various poses regulates our blood flow, benefits the digestive system and makes it more efficient. - It helps combat insomnia as it relaxes the body and calms the mind. - It helps regulate menstrual cycles and makes childbirth easier. - This asana is known to facilitate blood circulation and thereby help hair growth and prevent hair problems. - It reduces anxiety and restlessness and enhances our strength and vitality. - Suryanamaskar benefits not just adults, but kids as well.
Strength Training Exercise Weight Control As far as metabolism goes, muscle mass is the "engine" of the calorie-burning machine. As you strength train and increase your muscle mass, you build a bigger, more efficient engine that burns more calories and helps you lose weight. The more toned your muscles, the easier it is to maintain your weight. In fact, the higher your muscle mass, the more calories you'll burn when you rest. For every pound of muscle you gain, your body uses about 50 extra calories a day. Increased Strength People lose about 10 percent of their muscle by age 50, according to the American College of Sports Medicine. By the time you reach your 60s and 70s, your muscle strength will decrease by about 15 percent per decade -- and about 30 percent thereafter. However, older adults who perform adequate strength and resistance training can increase their strength as much as threefold within two to three months. Increasing your strength will help you lead a more active lifestyle infused with spontaneous activity. Reduced Risk of Injury Building muscle also helps protect your joints from injury. As you age, balance may become an issue that can lead to fractured hip bones or other injuries related to falls. Stronger muscles help support your joints -- this can help you lead a more independent lifestyle as you age. Miscellaneous Benefits Increased muscle mass makes you stronger so you'll have more stamina when you perform physical activities. As you become more active, your quality of life most likely will improve. Stronger muscles also counteract the side effects of weak muscles, which may cause instability and structural pain. Strong, toned muscles also enhance your appearance, boost your self-esteem and make you feel better overall.
Exercises For Strength Training
To maintain your muscles, aim for 20 minutes of strength-training exercises two to three times a week―with at least one day off in between workouts so your muscles have time to rest, recover, and grow.
There’s Some Muscle Building Exercises:-
1. Squats
Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment. 2. Push ups
When you perform pushups, your spine should remain neutrally curved and rigid so that any load is distributed safely through it. If your back should sag, your lumbar spine will become hyper extended, which can lead to injury. Keeping your spine properly aligned is the job of your core -- the muscles around your midsection. Although primarily considered an upper body exercise, pushups also strengthen your core muscles -- specifically your rectus abdominal and transverses abdominals.
3. One Arm Dumbbell Row
The single arm row is an effective exercise for greater isolation of the whole of the back, particularly the lats and traps. This exercise is a great addition to your workout and can combine well with the lat pull down and the seated row for extra targeting of the back. Because the single arm row is excellent for working out the rear shoulder (posterior deltoid) as well as the back (lats and traps) this is a great balancer exercise, to even out all the work done on the chest and front shoulders (anterior deltoid), which tend to be more focused on in general during an average workout. The single arm row is the perfect counter balance to the bench press, working the opposite muscles to create a balanced physique with a strong back and a reduced risk of injury.
4. Plank •
Plank exercises help increase flexibility in posterior muscle groups throughout your body.
•
Plank exercises have aesthetic benefits that can enhance your appearance by improving posture.
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Plank exercises might provide mental benefits that improve your mood. Plank exercises stretch muscles that commonly stiffen throughout the day and contribute to stress.
5. Crunches Crunches help improve your balance by strengthening your abdominal muscles. Strong core muscles improve your posture, which helps you function efficiently in everyday life and in sporting events. A healthy posture also helps prevent lower back pain and muscle injury.
6. Lunges Better Balance. Lunges are unilateral exercises, meaning that they train one side of your body independently from the other. Be More Functional. This compound leg exercise is hailed by many as the ultimate lower body “functional” exercise. Although the true definition of a functional exercise is a hotly debated fitness topic, it is essentially an exercise that directly improves your performance of natural, everyday movements. Superior Symmetry. Possibly the best benefit of the lunge exercise is that you can “even out” strength and muscular imbalances by bringing your weak side up to par with your stronger side. Increased Hip Flexor Flexibility. The lunge technique forces you to stretch your hip flexor muscles, which are chronically tight for many individuals in today’s increasingly sedentary world. Better Core Stability. You can say that nearly all weight lifting exercises improve your core stability (i.e. the ability to control spinal and pelvic position, particularly during movement).
Pranayam Kapal Bhati:- This is a breathing exercise that helps to oxygenate your body
while strengthening the muscles of your stomach and abdomen. It also helps in giving you that flat toned tummy, melts away love handles, improves digestion, circulation and is mainly intended to clear the sinuses within the skull. Kapalbhati improves circulation, slows the ageing process and helps relax facial muscles and nerves. It also rejuvenates tired cells, helping in reducing wrinkles and other signs of ageing. As per yoga the practice of Kapalbhati Pranayam, is the best way to awaken the ajna chakra (or third eye).
Anulom Vilom:- Also known as nadi shodhana Pranayam, the Art of Living, India, describes it as an energy channel cleansing and purification Pranayam. Anulom Vilom is an easy and very convenient way to calm your mind, get instant stress relief, protect your organs from damage and helps strengthen the nervous system. Think of it as a top-of-the-line massage for your entire nervous system right in the comfort of your home.
This breathing technique, keeps your lungs healthy, fights free radicals produced due to stress, helps in the proper circulation of oxygenated blood throughout the body and can help relieve a cold by stimulating the inner mucosal lining. The constant and regulated breathing also massages, cleanses and tones the entire nervous system making you feel much more relaxed. Apart from all this it also strengthens the heart, improves blood circulation, increases lung function, keeps the digestive system healthy, and most importantly gives your skin a lovely internal glow.
Cool Down Exercises • A cool down should last 5-10 minutes or longer, and allowing for the gradual return of heart rate, respiratory rate, and core body temperature back to pre-exercise levels. • A cool-down is an essential recovery tool for transitioning the body from activity to a state of rest. • A well-organized cool-down may accelerate the recovery process by decreasing the effects of delayed onset muscle soreness (DOMS) and post-exercise stiffness, allowing for a more efficient exercise adaptation. • A cool-down should include flexibility and mobility exercise techniques focused on improving muscle/soft tissue elasticity, and joint mobility of all major muscles and body segments utilized during the exercise session.
Top 10 Food for Weight Loss The success of any diet plan depends on having planned the intake of food which provides only the necessary calories for the perfect working of the body and no excess calories which may be stored in the body as fat in various parts of the body. It is necessary to have a nutritious and well balanced diet which includes the necessary quantity of carbohydrates, proteins, vitamins, minerals and essential fats. Drastic diet plans will make you only look lethargic and undernourished. The weight loss Indian diet should contain foods that will boost the metabolic rate of the body and at the same time add less calories. Some of the weight loss Indian foods that can be included in a diet plan are given below :1. Brown Rice Most of the Indians use white rice as their staple diet and it is rich in carbohydrate. Brown rice has more nutritional value and has a lower glycemic index than the white rice. Brown rice has more fibre and makes you feel fuller even when you eat less quantity. 2. Beans And Lentils Beans and lentils are rich in proteins and are great weight loss foods. Soybeans, black beans, etc. provide the feeling of satiety and reduce hunger pangs while dieting. The soluble fibres in these food items help to reduce the triglycerides and cholesterol level in the body. These can be cooked used as snacks in between meals to maintain an ideal weight. 3. Leafy Vegetables And Spinaches There are different varieties of green leafy vegetables that are used by people in the different parts of India. Greens like palak, Basella or Poi Sag, fenugreek leaves, drumstick plant leaves, colocacia leaves, mustard leaves, etc. are easily available and contain fibre and folate. They are rich in water content and have very low calories when consumed. These greens will improve the digestion and metabolic rate. Broccoli, cabbage and lettuce are also considered as best weight loss foods.
4. Cucumbers There are different varieties of cucumbers available in India which is excellent for weight reduction diet. They are rich in water content and have very low calorie in them. They help to fill your stomach without adding extra calories in the diet. 5. Garlic Garlic should be included in any weight loss diet as they reduce the appetite. It also reduces the cholesterol in the body and helps to maintain blood sugar level. They are very effective in preventing cardiovascular diseases and cancer. 6. Whole Grains Whole grains are rich in fibre and have low fat. Whole grains contain protein, minerals, vitamins, antioxidants and phytochemicals which are needed for maintaining good health. 7. Nuts And Seeds Nuts like peanuts and almonds and seeds like pumpkin seeds and flax seeds help to reduce bad cholesterol and improve the level of good cholesterol. They are rich in omega three fatty acids. 8. Fish If you are a non-vegetarian, you can include fish in your diet 2-3 days a week. They are excellent sources of protein and omega 3 fatty acids. To achieve weight reduction, avoid the use of fried fish. Sardines, anchovies, tuna, mackerel etc are the best choices.
9. Low- Calorie Fruits And Vegetables Apart from the above items you can also use various low-calorie vegetables and fruits in the Indian diet to lose weight. Vegetables such as bell peppers, cabbage, mushrooms, onions and tomatoes have very low calories. Low-calorie fruits for weight loss include lemons, grapes, apple, pears, oranges, plums, strawberries, watermelon, etc. 10. Healthy spices Spices also contribute to weight reduction to a certain extent. You can include cinnamon, cloves, cumin seeds, ginger, mustard seeds, turmeric and black pepper in various food preparations for weight loss.
How to Plan Your Own 1200 Calorie Diet Menu? ď ś
We must divide the 1200 calories in to 6 meals consisting of 3 meals (breakfast, lunch, dinner) of 300 calories each which comes to a total of 900 calories. The remaining 300 calories should consist of healthy snacks and beverages that will be spread throughout the day. Try to stick to unprocessed, whole foods such as fresh fruits, green leafy vegetables, whole grains, dairy and poultry for meals as well as snacks. Avoid processed foods, starchy vegetables such as potatoes, cabbage, and cauliflower. You can take calcium and multivitamin supplements along with this diet.
ď ś
Here, I have provided a sample 1200 calorie Indian diet plan for weight loss including both vegetarian and non-vegetarian dishes that will help you get an idea of what it ideally looks like and what portions you are supposed to eat. But it must be kept in mind that this is a generalized diet chart that may or may not suit the requirements of every one in which case you should consult your dietician to know more about the 1200 calorie diet plan.
Following is a Generalized 1200 Calories Vegetarian Diet Chart:
Food Item
Amount
Calories (kcal)
Protein (g)
Early Morning Lukewarm water with lemon
1 cup
Tea (without sugar)
1 cup
35
Marie biscuits
2
56
Skimmed milk with sugar
1 glass
90
8
Brown bread upma
1 plate
205
6
2
290
12
4
Breakfast
OR Besan Chilla Mid-Morning Fruit salad
1 small bowl
40
Veg Khichdi
1 medium bowl
202.5
9.5
Veg raita
1 small bowl
75
3.5
Mix veg salad
1 bowl
30
2
Tea (without sugar)
1 cup
35
4
Wheat Rusk
2
120
6
Missi roti (without oil)
2
200
6
Mix veg
1 medium bowl
95
4
Curd
1 small bowl
30
1.5
Lunch
Evening
Dinner
Total
1213 kcal
54.5 g
1200 Calorie Diet Plan for Non-Vegetarians Timing
Foods To Eat
Calories
Early Morning
Breakfast
Mid-Morning
Lunch
Evening
Lukewarm Water with Lemon 1 glass Tea without Sugar + 2 Biscuits
0 90
2 Hard boiled Eggs + 2 Slice Brown Bread OR 2 Scrambled Eggs + 1 Slice Brown Bread + Skimmed Milk 1 cup (240 gm)
290
1 Banana/1/2 cup Melon/20 Grapes
Brown Rice 1 cup(195 gm) + Chicken(100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl
Butter Milk 1 cup
310
50
360
35
Dinner 1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup + Raita 1 small bowl Total
380 1205/1225 Calories
Supplements
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My Personal Evaluation:Before you can embark on a journey, you need to know your starting points. Fill in the information below, being as specific as possible. In the weeks to come, you Will be able to look back and celebrate how far you have travelled. Name _______________________________________ Age _________________________________________ Start date __________________________________
My Measurements Use a cloth measuring tape to take the following measurements: Upper arms (widest point): Right ______________inches Left __________ ____inches Chest __________________________________________________________________________inches Waist (women 1 inch above navel; men 1 inch below) __________________ _inches Hips (widest point) ___________________________________________________________inches Thighs (widest point): Right _________________ inches Left __________________ inches Calves (widest point): Right __________________ inches Left __________________ inches My current weight _________________________________________________________ ___pounds My goal weight _______________________________________________________________ _pounds My current BMI ______________________________________________________________________
My Lifestyle How would you describe your current activity level? ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ Do you exercise regularly? If so, how often and what do you do? ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ How much sleep do you usually get? ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ Do you usually wake up rested? ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ Do you usually drink enough water each day? ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________
My Goals What made you decide to follow this program? ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ Describe your goals in terms of fitness, health, body shaping, strength, weight loss, stress reduction, energy enhancement, and taking responsibility for your well-being. ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________________________________________________ How do you envision your life changing when you achieve your goals? ____________________________________________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________________________________________________ ___________________________________________________________________________________________________________________________________________________________________________
WEEK 1 Today’s date______________
Fitness Warm-up exercise: _____________________________________________________ ____minutes Resistance exercises Push-ups: ___________________________sets Squats: _________________________sets Step-ups: ____________________________ sets Crunches: ______________________sets Cool-down exercise: ____________________________________________________ _____minutes Total workout time: __________________________________________________________minutes Other physical activity: ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ Total time on physical activities: _______________________________________ ______minutes How would you describe your energy level? ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ How would you describe your mood? ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ How many glasses of water did you drink today? _______________________________________________________________________________ Hours of sleep last night: _________________________________________________________________________________________________________ Overall, on a scale of 1 to 10, how do you feel Today? 1
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10
Meals and Snacks Breakfast: ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ Midmorning snack: ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ Lunch: ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ Afternoon snack: ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ Dinner: ________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________________________________ How do you feel about what you ate today? ________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________________________________ __________________________________________________________________________________________________________________________________
Week 1 Evaluation How do you feel about the changes in your physical activity over the previous week? _____________________________________________________________________________________________________________ ___________________________________________________________________________________ Did you find the exercises easy, hard, or about right? _____________________________________________________________________________________________________________ _________________________________________________________________
Did you make some modifications in your diet? How do you feel about that? _____________________________________________________________________________________________________________ ___________________________________________________________________________________
Have your sleeping habits improved? Do you feel more energized? _____________________________________________________________________________________________________________ ___________________________________________________________________________________
What is your general state of mind? _____________________________________________________________________________________________________________ ___________________________________________________________________________________
What are your objectives for the next week? _____________________________________________________________________________________________________________ ___________________________________________________________________________________
Thank you For More Detail : 2A/2 Taj Appartments, Rao Tula Ram Marg, R. K. Puram, New Delhi - 110022 , India Phone No . : +(91)-9818369662 +(91)-9958221981 +(91)-9958221982 +(91)-9958221983 Website URL : http://www.themedspa.us/