Cosmetic surgery can make an exciting and lasting difference in the appearance of your face and body. Many see the results as ‘life changing’. You will feel more confident and positive about yourself. It marks the beginning of a new attitude about yourself and your health. When you look good, you want to keep that look. Not surprisingly, many are starting to incorporate exercise and better eating habits into their daily routine – habits that will help you look and feel younger for longer. The better your physical condition before surgery, the better the surgical result. Elective surgery will give you time to prepare to be as healthy as possible. An added bonus for those who are fit beforehand is that they won’t gain as much weight when inactive after surgery. Because you have more muscle due to an active lifestyle, your metabolism will continue to be higher. Your doctor will give you strict instructions on when to return to an exercise regimen. It is usually three to four weeks after a facelift and one month after any type of body surgery, such as breast augmentation or liposuction. Once you are exercising again or starting for the first time, it is best to build up slowly.
EXERCISE PROGRAM
You had the surgery you wanted, the results are great … but how can you stay slimmer and younger? The operative phrase can be “get into a rut.” To get results you need to train a minimum of three times a week. If you do it twice, you will maintain your current physical form but it will be difficult to see any aesthetic change. The cornerstone of your training should be strength training. You lose a pound of muscle every year after thirty, and your metabolism slows down. Optimal strength training is approximately 45 to 55 minutes three times a week. But if you’re short on time, focus on the large muscle groups, like the legs and chest. These are the core of strength training. Cardio should be at least three times a week or more. I recommend three to four weekly sessions of moderate cardio lasting about 50 minutes and an intense session lasting twenty minutes. Cardio should be aerobic, so the heartbeat is kept at a high rate, for example, activities such as cycling, running, and fast walking. Tennis and squash do not qualify. Here’s some good advice! Do your cardio after your weight lifting as your glycogen levels decrease and you will burn more fat. Flexibility is another important aspect of fitness, one that people often neglect if they rush. You don’t get old and then you get stiff, ‘get stiff, then old’.
I recommend stretching anywhere, anytime, while watching TV, in the shower, even at your desk. I take my strength training clients through dynamic stretching to warm up each workout, then finish the workout with a static stretch for long-lasting flexibility gains. But what about those people who really don’t like to exercise? The secret is to get a program that suits your needs. A personalized program can be really motivating and there are many options to choose from. Hiring a personal trainer can help you create a program that works for you. Classes are another way to put a little fun into your routine. Pilates, yoga, spinning, step aerobics, there is so much to choose from.
NUTRITION
If you want to reduce body fat and increase lean tissue, sixty percent of your success will be determined by diet. If you don’t get enough protein, fruits and vegetables, carbohydrates, and water, your muscle won’t regenerate on its own. I recommend 3 meals and 2 snacks. If your meals are too far apart, the body retains fuel because it doesn’t know when the next meal will arrive. Save fat to survive. When meals are too large, blood sugar levels rise, causing insulin to spike and re-store fat. Carbs are getting a lot of attention these days – are they good, bad, or in between? I recommend meals that contain lean protein, a vegetable, and a “good” carbohydrate. Try to eat low glycemic carbohydrates, like sweet potatoes or real oatmeal. These carbohydrates have a slow and steady release of sugar into the bloodstream. This keeps your insulin levels nice and low. I don’t like diets like Atkins, which are too high in fat, and I’m not a proponent of the zone diet, but you should watch your carb intake.
I prefer that clients keep a food diary for a couple of weeks. You become responsible and you start to think a lot more about what you eat. I stress the importance of consistency and regular eating habits. Try to eat twenty-one meals a week and don’t skip them. Breakfast is your most important meal. I usually make an egg white omelette with spinach and feta cheese. (Lunch is usually chicken or fish with salad and dinner is similar, usually with salad.) Of course, there is no secret formula for getting in shape. It’s a matter of planning ahead and working hard. But the results are worth it if you can make it work. Set realistic and achievable goals for exercise and diet or you’ll fall off the wagon. They should also be challenging to make changes. It usually takes 45 to 60 days to see that change and you will feel much better about yourself. Just remember, nutrition and exercise go hand in hand for the best results before and after surgery.