Archive for the ‘working out’ Category

Safe Exercising After Plastic Surgery

July 3rd, 2015 No comments

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.



Categories: women's fitness, working out Tags:

Physiological Profiling and Testing

August 18th, 2014 No comments

So what do you do when you think you have hit the limit of your training potential? Struggling to get over or hitting a wall at certain distances? Looking to improve particular aspects of your aerobic training? Physiologic profiling is what. Sounds a bit hi-tech doesn’t it? That’s because it really is. But through the mainstream adaption of machinery, combined with an increased desire for endurance and performance as well as athletes' desire for  a better understanding of their body’s reaction to exercise, physiological profiling has grown in popularity and usage.

What is a physiology profile?

Physiological profiling is essential to the enthusiastic athlete wanting to optimise training and monitor progress. No matter what your sport, physiologists can use cutting-edge equipment to identify important physiological variables in order to identify performance capabilities and individualised training zones.

profilingIn a BASES accredited laboratory a physiologist can identify your exercise economy and lactate threshold by assessing your physiological response to a range of submaximal exercise intensities (running, cycling or rowing). Gathering this information allows them to mark and set specific training zones in order to stimulate the adaptations most necessary to excel in a sport. Using Polar TEAM system® heart rate analysis, real-time and recorded readings allow them to prescribe individualised heart rate ranges for each prescribed training zone.

Following submaximal examination, an online expired air analysis system is used during a maximal exercise step test to allow the measurement of maximal aerobic capacity (VO2MAX).

Depending on the requirements of the athlete, they can then tailor a package to suit individuals' needs and measures. Options include:

  • Baseline blood tests and profiling (hematocrit & haemoglobin, iron & ferritin levels, etc.)
  • Specific measures of body composition using various methods (Bod Pod, skinfold measurements, bio-electrical impedance analysis)
  • Maximal power, strength tests and anaerobic capacity

What do you get from a physiology profile?

Using this type of tailored athlete reports, you and your coach can build a longitudinal physiological data profile in order to monitor progress and identify seasonal trends in physiological condition.

For some sports, particularly marathon running, verbal and report feedback will often include predicting pacing strategies and/or ‘safe paces’ in order to help maximise performance on race day.

The training data allows you to rest assured that every training session is pitched at the correct intensity and all training is optimised.

In other words the generation of a physiological profile will allow you to squeeze out every last drop of performance.

Are physiological profiles for me?

Only you and your body know if you would like to take your performance to the next level. If you are having trouble physiologically or you would like to know how your body reacts to physical pressure then they are certainly something you should think about. The cost of these tests are also coming down too, so they aren’t just the domain of professional athletes.


This article on physiological profiling was put together by Michael Nicol. Michael is the director of the St Mary’s Clinic Twickenham. The St Mary’s Clinic has a state-of-the-art BASES accredited physiological testing centre.

Categories: Cardio, working out Tags:

High Intensity Interval Training – An Effective Workout Scheme!

April 26th, 2014 No comments

Goran Bogunovich's fitness career started some fifteen years ago and it was love at first workout. Since then he has been learning and testing knowledge on himself. His substantial experience in fitness, strength training, nutrition and supplementation is passed on in posts here at

A couple of months ago, I decided to get myself into shape after a period of traditional winter gluttony. After a lengthy consultation with my fellow blogger Cam McAlister, I decided to try out so called "high intensity interval training" (HIIT). Let me say this straight away: a) it really did work and b) there's no such thing as a perfect workout routine - high intensity interval training (HIIT) has its ups and downs. Nonetheless, it did work better than I expected it to.



What is High Intensity Interval Training?

HIIT basically describes any kind of workout that alternates between intense workout explosions and fixed periods of less intense activity. Even a complete rest would do during the intervals, but from my experience I wouldn't recommend fully resting between intense intervals, simply because it's easier to maintain the continuity of motion than having to jump-start yourself every few minutes. Here's an example: An ideal starter workout would be running as fast as you can in a minute, then decreasing your running speed or walk it down for the next two minutes. Reiterate that whole 3-minute interval another four times with a collective time of 15 minutes - and I'm telling you it's a fat bombing workout. On the surface, it might sound too simple and yes, it is effective, but science simply does not tell the whole truth. (That's why I'm encouraging you to continue reading for my personal takes, going by experience.)

The Bright Side

If you  believe time equals money, then high intensity interval training workouts have major advantages over the lengthy and seemingly-interminable sessions of workout routines at the gym. HIIT really helps you maximize the time you save on a daily basis simply by keeping every workout rather short.

HIIT workouts also powerfully boost your metabolism. The wonderful thing about building muscle mass with normal weight training routines is that muscles continue to burn down those fats even during your resting phase. HIIT raises your metabolism to a much higher plateau, along with the revving of your heart rate. Calories burn faster in a much longer time frame, once you conclude your workout for the day.

The Not So Bright Side

HIIT is intense. As a matter of fact, most people are not able to cope with the strain and strenuousness. For that reason, a lot of people actually quit while the others barely make it, determined to walk the tight rope. You shouldn't really worry much about that, though.  Just think of the fact that it's really a no-leisure kind of workout, that it can really be taxing, two of the biggest reasons why it really works so well.

More On the Bright Side

Aside from its efficiency in stabilizing and boosting your metabolism, as well as how it keeps the heart healthy, HIIT will surely reward you with quick results, just as it did for me. Due to the nature of this kind of workout, I was able to notice strong positive results quickly, paired with better stamina, calorie burn, and a raised level of energy. HIIT is a win on so many levels. The momentary tiredness has no comparison to the revitalized feeling it gives you in the long term.

Five (+ One) Ways to Stay Motivated

April 23rd, 2014 No comments

Everyone has their own tricks to stay motivated to keep active, get fit, keep going to the gym, keep running, whatever it is you do to work out. Setting goals and keeping your goals in front of you is a big key, of course. But there are times when you just need something else, some other mental trick to get up off the couch, get in your car and get down to the gym.

I have my own special trick I’ll tack onto the end of this. Let’s take a look at some other great tips from around the web, though.

Stay Hungry 1976 DVD

Strangely incongruous movie poster

Mix Fun with Fitness

“Make it Fun,” says the Mayo Clinic. Great advice: “If you're not enjoying your workouts, try something different. Join a volleyball or softball league.” Something I think about switching over to: “Find sports or activities that you enjoy, then vary the routine to keep you on your toes.”

Try different things until you find something you really love doing that keeps you active.

Find a Fitness Community

“Reach out to others for support, “ says (Well, that’s what is all about, actually.) They note that in America, some tend to have trouble asking for help, but encouragement from others can be a critical aspect of staying motivated for some people. Create or find your own support group. We’re trying to create one online here that can be part of your network or all you need, to share with others.

Be a cheapskate, make sure you’re getting your money’s worth

The Washingtonian did a post about the difficulties of staying motivated in a cold climate. One of their best points was that once you’ve invested in a gym membership or workout equipment you’d be a fool to throw that money away and not get your money’s worth. I know that the local chain of gyms might get a bad rap for making people commit to one year but I like that as a great motivator.  Think like a cheapskate! Get your money’s worth out of the money you’ve sunk into staying fit. Stay away from the gym and you lose doubly – your waistline grows and wasting money.

Keep a Fitness Card or Log

This is a commitment.  This is another way you can use our site. Keeping an online log is a great way to stay motivated but even if you just keep one for yourself you’ve got that extra motivation to not miss a workout and to push yourself higher.

Put Yourself Out There

Anything you can do to draw attention to the fact that you work out puts it always in the back of your mind and it can become part of your identity.  If you sit at the front in your cycle class, there’s no slacking off for you.  Force yourself to be your best.

If you lose weight and tell people that you’re working out they’ll ask you about it next time they see you. “Still working out?” What are you going to say to that?

Blog about it, tweet about it, make sure you let others know that that’s who you are. You might even motivate others.

There are other ways to stay motivated. Let me know what you think in the comments.

My Secret: Lie to Yourself

There is at least one workout a week that I do not want to get in the car for. “I have work to do…. There’s a game on...” we all know excuses that boil down to “I just don’t feel like it.” My secret? I tell myself a lie: “This time I’ll take it easy.” Okay, I reply. Once I get in the car and head to the gym there’s no turning back of course. Sometimes I even follow through so next time when I tell myself this lie, I will believe myself. Of course, often I end up giving myself a good workout and sometimes I get into it and push myself more than I ever have.

Try it next time you really should go to the gym but you just don’t feel motivated. “I’ll go but I’ll take it easy.” It works every time for me.

Fat to Ripped: Effective Fat Loss Tips!

April 22nd, 2014 No comments

It seems like everywhere you look these days, almost every website promises to reveal to you the next big secret to getting ripped fast. While some are legitimate, many are just trying to scam you out of your money. When you are trying to lose fat and develop seemingly elusive muscle, it is easy to get caught up in the flashy ads and marketing promises. From the professionally written sales copies to flashy videos and celebrity testimonials, it is difficult to figure out what really works and what does not.

What then can you do? Here are five simple tips to transform your fat into muscle on your own.

Reduce Your Intake of Low Quality Calories

It is true that your diet is responsible for about 90% of your fat burning results. In order to turn your fat into muscle, you need to take in less calories than you burn, and the best way to do this is to cut your intake of low quality calories such as refined sugar, flour and especially bad fats. By operating on a calorie deficit, your body will begin to use the stored fat reserves as a source of energy and you will begin to see your body fat melt away.


Do Cardio

Doing cardio at a slow to medium pace is probably one of the best ways to burn fat. To burn more calories, engage in some cardio exercises for a half to one hour daily. Cardio will help you burn lots of calories which will force your body to use the fat stored in the body for energy. Whatever sport or activity that you do at a high intensity can be great cardio: running, basketball, tennis, bicycling or even house work like lawn mowing.

Get Enough High Quality Protein

Building muscle requires a diet high in quality protein. Protein is essential for building lean muscle and burning body fat. Of all the macronutrients, i.e. carbs, fats and proteins, lean protein has the highest thermogenic effect on the body. Protein from most vegetable sources do not contain all the necessary amino acids, and building muscle requires all the essential amino acids. Meat, fish, dairy, eggs and other animal products are some of the foods containing protein that you should ensure that you get enough of in your diet.

Weight training

This is the most effective, natural, safe and efficient way to lose fat and gain muscle. Bodybuilding is only possible if you push your muscle further than what they are accustomed to. Lift weight that you find challenging enough that you cannot complete more than 10- 15 reps of at a time. Only by overloading your muscles will they respond by getting bigger and stronger. Use free weights, machines and body weights for pull ups, push-ups and sit ups.

Tighten your abdominals with targeted exercise

Try as much as you can to tighten your abdominal muscles by engaging in exercises like sit ups, abdominal crunches, bicycle crunches, side bends and trunk twists. These exercises strengthen the muscle underneath the fat. Do these exercises 3-4 times a week and you will definitely experience good results.


Supplement your efforts with TestoFuel

It is not easy to build lean muscles and burn fat at the same time. TestoFuel, a testosterone booster, can help you to achieve this. Together with hard training, healthy eating and enough rest you can achieve that ripped, muscular and rock hard muscle-look you’ve always wanted. TestoFuel is a unique blend of high quality ingredients including pure oyster extract, Fenugreek and Vitamin D which helps to boost your testosterone levels so that you can build more muscle.