Safe Exercising After Plastic Surgery

July 3rd, 2015

Although cosmetic surgery creates a certain level of stress for the body, carefully designed exercising should become an integral part of successful physical and mental recovery. If you recently had some kind of plastic procedure, after-surgery exercising may actually help you feel physically and mentally better, as long as it is performed in a safely manner.

These are some basic recommendations you should apply when starting your first post-operative trainings:

Exercising program after abdominoplasty

exercising-warmupAbdominoplasty is actually a surgical correction of tummy tuck area, where excessive fat and skin are being removed. As one of the most commonly performed cosmetic surgeries, abdominoplasty is usually undertaken by persons who, after drastic weight loss, face remaining fat deposits and skin. First after-abdominoplasty exercises, according to doctors writing for prominent plastic surgery web sites, shouldn’t start before at least 6 weeks after the procedure, while, during this period you can have short walks. Approximately a month and a half after tummy tuck procedure, you’re encouraged to gradually include more physical activity, such as faster walking, jogging or even using a treadmill for easy running sessions. However, you should follow your body signals; if you don’t feel comfortable performing some of the exercises, walking should be good enough to keep your circulation at a healthy level. As long as your incisions are fresh, you should never deal with weight lifting, and once wounds are gone and sweeling is down, you can involve short weight lifting series.

Safe exercises after a face lift procedure

A face-lift is also a very popular cosmetic surgery, tightening the face skin by removing its excessive parts, as well as elimination of fat accumulated within face and neck area. If your surgery went well, physical activity is in most cases is possible 15 days after. Due to post- surgery pain and swelling, the first 48 hours after the face-lift should be spent in bed, but after that it’s useful to occasionally get up and have a short walk through the house. One week after the surgery is a perfect time to perform simple housework without heavy lifting, and later you should gently raise your hands up and down, lift your legs in the air or perform easy abdomen movements, making sure your head is in a stable position all the time. Although certain muscle exercises, such as those which include squeezing and releasing gluteus or stomach area can be done within the second week of recovery, aerobic exercises are not recommended until at least 3 weeks after the face-lift.

Working out after surgical correction of breasts

Even though breast corrections belong to standard plastic surgeries, the recovery process requires careful return to regular working out routine. Whether you’re planning to improve your chest appearance by visiting an excellent breast augmentation clinic, or you need lifting or reduction of your breast area, your exercising habits should be changed in order to follow the safest recovery scenario. This is particularly related to the first month after the surgery, so any physical activity which includes lifting heavy weights, push-ups, pull-ups or any effort which affects chest, arms and back area shouldn’t be performed during this period. You can redirect exercises to your legs and hips area, so feel free to do easy squats, lunges or simple leg raises. A month after the breast augmentation, you can try a stationary bike as long as you’re not pressurising your hands; walking is a better idea for improving cardiovascular function. Any type of exercises which activates arms and chest is recommended 4 or more weeks after surgery.

Be sure to consult your doctor. Base your post-operative workouts on a safe schedule and recommended movements.



women's fitness, working out

Ensuring a Speedy Recovery After a Good Exercise

June 21st, 2015

Making sure that you do not feel sore after a workout is essential to continue pushing your limits, and also to have strength to repeat it the next time. However, even though there many ways to go about a speedy recovery, not all are effective and many might be even harmful if you do not do as it was intended to. You need to understand that in order to grow muscles, and to tone your body, you need some time to rest as well, and in order to really help your body repair itself, you will need to maximize recovery.

The focus is on productive recovery

A speedy recovery is not going to be good if your body cannot keep up with damage repair, and you will be basically only patching up minor tears which might not help your body recover in the short period of time given. Which is why you should workout past your limit, but only to a certain degree, because you will leave enough room for your body to recover after, and to build up nicely, without having to suffer or without having to damage yourself.


Change your diet accordingly

It is very important that you figure out a proper diet, and that you include as much protein as possible because it will help with not only building muscles but with shaping your body too. However, try not to overdo the protein count, because it could be potentially dangerous to your body and to your overall health as well. Moreover, make sure that you check your protein sources, because not all ingested protein is absorbed in the same manner, and some might take longer than other, which must be taken into account even when recovering after a hard workout.

Workout nutrition

Before and after a workout it will be essential to focus on what you eat, as it can help with your session, and with the recovery period later on. It is important that you pay attention to the nutritive factor and how it will influence your body. Putting together the right pre and post workout nutrition will require careful planning, and some precise calculating, but once you get the right formula, it will really help with the speedy recovery. Moreover, you will be able to drastically reduce soreness and improve overall regeneration of your body.

Keep yourself hydrated

It is a general rule that you should always keep your body hydrated, and that you should avoid sugary drinks, because they will only give you empty calories and a sudden burst of energy that will not help with recovery. However, by choosing a recovery drink you will speed up the process and also enjoy a tasty treat after a good session of workout. Try to drink them only after a workout so that you do not get addicted and that you do not overdose yourself, which could strain your body even more, making recovery slower.

Rest is not the only option

Many believe that after a good workout it is best to just lie down and let your body do the rest, but it is not always the case. It is believed that active recovery might just be better for your body as it can help mend your body faster and reduce soreness on a level that will help you feel even greater after a good workout. Moreover, this method will help you recover better not only physically but psychologically as well.


Recovery with style

In the end, it is vital that you find the best possible way to relax and to recover after a great workout, and it will be necessary that you focus on all the elements so that you can really help your body out. Keep in mind that rest is just as important as working out, and in order to feel great and energized you will need to make sure that you eat right, drink enough and rest plenty so that your body feels great afterwards. Remember though to give your body enough time for recovery, do not just rush into it and into a new workout session too quickly.

dieting and fitness, Tips and Tricks

How Bradley Cooper Got in Shape for American Sniper

May 2nd, 2015

Getting lean and ripped, or fat and doughy every now and then is nothing unusual for Hollywood stars. Remember how Chris Pratt went from being a chunky comedian to the chiseled hero in the Guardians of the Galaxy, and how Tom Hanks went from being doughy to lean and ripped in Castaway? When Hollywood heartthrob Bradley Cooper signed up to play a go-getter American Navy Seal in the movie American Sniper, based on the autobiography of celebrated war hero Chris Kyle, he knew just what it would take physically to be the character he was playing. Frankly, he did justice to the role in every way possible. The film American Sniper was a huge success, simply because the protagonist, Chris Kyle, stands for the best American values, which though occasionally misguided, are still loved and cherished. Another reason for the film's huge success was the larger-than-life depiction of a Navy Seal by Cooper, who has never previously been cast in such a role.

Preparation for the Movie

For Cooper, preparation for this movie was nothing short of climbing Everest. If you have ever picked up a dumbbell in the hopes of gaining 10 pounds of muscle, you will appreciate the stamina, strength and resolve it takes to gain about 40 pounds of it. That is exactly what Cooper did. He trained, and he trained, working himself to the max, in an attempt to gain this considerable amount of bulk in a short span of time. The amount of dedication that went into his preparations can only be conjectured by the fact that he become a lot bigger in just 10 weeks. This amounted to an epic transformation, backed up by very rigorous discipline guided by celebrity trainer Jason Walsh.

When Cooper first met Walsh, he had back and shoulder injuries, which prevented him from immediately lifting any weights. The exercise regimen that Walsh designed for Cooper was nothing short of a Navy Seals workout. Cooper trained twice every day, but before they could begin, Walsh gave his client some corrective movements to help with the shoulder and back problems. The first workout of the day began at 5 in the morning, where Cooper would start with structural exercises, including squats and deadlifts. The second session would be in the afternoon, where Cooper trained in traditional muscle building exercises. This combination was absolutely vital for Cooper to convincingly play the role of Chris Kyle.

Fitness and Nutrition

No fitness routine can be complete without the proper nutrition to back it up. Since Cooper had an enormous amount of bulk to gain in only 10 weeks, he had to up his caloric intake accordingly. His everyday intake increased to 6,000 calories, which shook his body to the core. In an interview, he confessed that his body went into shock when he began eating that much. Since his workouts were draining him, he needed the extra calories to recover and gain the bulk quickly. From granola bars to smoothies made with full fat milk and cream, to coconut milk, Cooper's diet was just radically different from what he used to eat. He did manage to deal with these changes gracefully, though, and the results were simply astounding.

How close was Bradley Cooper's training to that of an actual Navy Seal?

It can be said, with some confidence, that Cooper's training was more rigorous than what Navy Seals actually go through, simply for one reason – while Navy Seals work out to stay in shape every day, Cooper had a very specific goal that he had to achieve in a matter of 10 weeks. Normally, a Navy Seals workout would not be this prolific. However, they do workout and train hard to stay in constant shape. The workouts that Cooper went through would not have been this rigorous, had he been nearly close to the shape that he was supposed to get into. Still, what he did worked pretty well. He looked stunning in the role of Chris Kyle, and he managed to pull all of this off with great panache. The results of his hard work were telling, and the overwhelming success of the movie, no doubt, made it all worth it.

About the Author
Chris Brown is a bodybuilder and personal trainer who loves blogging about fitness. Check out his article “Navy Seal or Bodybuilder – You Decide” for more information on how Navy Seals train.

dieting and fitness, resistance training, workout routines

Effects of Drug and Alcohol Use on Weight Gain

March 8th, 2015

I got this email from Ashley Reed of, and I thought I'd pass it along:

I wanted to thank you for supporting the fight against obesity and unhealthy diet. This is a mission I have been deeply involved in as well... I wanted to offer some information about a severely underserved topic related to weight and diet.

After research across the resources available on the web, we at noticed the troubling absence of a centralized resource on the dangerous relationship between weight, alcohol and other drugs. Because of this, we engaged with researcher Dr. Karen Vieira, PhD MSM to create a comprehensive resource on the implications, contraindications and the latest research regarding substance abuse and weight.

The result is a  6,000 word research piece, the product of our shared desire to help prevent and treat harms associated with weight, diet and substance abuse. It includes easily-understood graphic elements, 27 supporting citations of landmark research and authority sources (seen at the bottom) and answers for the most common questions regarding weight, alcohol and every major drug of abuse.

This can be seen by mousing over the “Skip to Section” button:

We hope that the quality this page is of value to your readers. Thank you so much for your time.

Ashley Reed,
Outreach Coordinator


dieting and fitness

How to Avoid Holiday Weight Gain

December 28th, 2014

It’s that time of the year again – time to be jolly, spend some quality time with your family, friends and loved ones, perhaps travel somewhere nice and indulge yourself with various treats for all the senses. Still, Christmastime is also a season infamous for unwarranted weight gain: with the winter chill and the elements raging outside, holiday feasts rich in heavy foods and the overall tendency to be lazier, sleepier and less mobile than usual, your waistline and figure at the end of Christmas break may end up slightly more on the generous side than you originally expected. Don’t worry, there are some simple ways to avoid weight gain during winter holidays, and if you stick to these straightforward recommendations, your body will keep its slender form all through to spring and summer.

Stay hydrated: Lots of H2O is a must in winter, too

Drinking enough water is important, and we all know that well. Still, our thirst doesn’t appear to be as pressing in the wintertime as it does in the summer season, but that’s no excuse to cut down on your gulps over the Christmas holidays. If you manage to get down at least 8-10 glasses of water or mild tea, you will get all the liquid your body needs to keep functioning seamlessly; your metabolism will remain as active as usual despite the consumption of somewhat heavier foods. Sufficient H2O intake will keep the exchange of matter in your cells from slowing down and it will also reduce your sense of hunger (which tends to get misleading in wintertime with all that starchy food lying around), thus preventing unwanted weight gain and deterring a range of other negative effects on your skin, nails, hair and internal organs.

christmas-fitnessGet a move on: Don’t let the cold stop you

Though couch-potatoing all through the winter holidays may sound appealing to overworked folks, it is definitely not recommended if you want to keep fit and slim, come early spring. The fact that it’s bitter cold outside isn’t a good enough excuse to laze and mope around for days on end: the genuine definition of decent holiday rest also involves moderate recreation and movement. There are various indoor sports you can engage in over winter to keep your body active and agile even if you’re not a fan of snow sports. Sign up for the gym, go bowling, organize a basketball or football match in the local high school gymnasium or take some yoga and Pilates classes – there’re lots of options for indoor fun and games, so don’t even think about offering questionable excuses to justify your holiday fat.

A bit of apothecary magic: Weight regulating supplements

Even with proper care and sufficient activity, you may gain a bit of weight around the figure’s edges due to overly starchy diet during winter holidays. Still, there’s a safe and easy way to remedy slight-to-moderate weight gain: with some tried and tested protein powders, your body will be able to use up all the nutrients optimally and turn extra nourishment into muscles instead of that mean fat and beastly cellulite. Even if you’re not an avid athlete, protein shakes and smoothies are good for the body if used in moderation, so perhaps it’s the right time to whip out some powders to combat all that starch, carbs and fat laying around the Christmas table.

Enjoy your holiday and treat yourself to some soulful delight this winter, but don’t give in to the line of least resistance: spring and summer will be here before you know it, and shredding that Christmas fat before the beachside season will be a much more difficult task than preventing it now. Drink lots of water, stay active, try some weight regulating supplements and be moderate with your diet – that’s pretty much all it takes to avoid turning into a slab of fat in just two or three weeks (needless to say, your body will be eternally grateful to you for it).

dieting and fitness, Tips and Tricks