4th Dimension Liposuction

BODY CONTOURINGDESIGN A BEAUTIFUL BODY FOR LIFE

ContentIntroductionPrepare to Succeed 1. INITIAL ASSESSEMENT AND TEST Medical TestVital SignBMIVITAMIN D3Testosterone Estrogens/ ProgesteroneThyroid (TSH)Growth Hormone

2. TREATMENT LOGSurgical Body ContouringNon- Surgical Body Contouring

3. EXERCISE EXPLAINATIONSWarm up & Cool down ExercisesSurya NamaskarPranayamStrength Training Exercise

4. DIET EXPLAINANTIONS Diet ChartVeg/Non-Veg Calorie Chart Supplements

5. PERSONAL LOGFitness planMeal plan

INITIAL TESTbody Contouring by medspaFluctuations 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 LogSurgical Body Contouring Body Contouring By Vaser Liposuction:-Vaser liposuction, also known ashi-definition liposuction,hi-definition liposculpture, or simplyhi-def Lipo, is asurgical procedurethat involves suctioning excessfatout of target areas of the body to create aslim, muscular and athletic appearancein different areas of the body. In theabdominal regionof the body, forexample, plastic surgeons removeexcess fatandprovidesculpting to create the appearance of asix-packin men or a "turtle tummy" in women.

Vaser Vaser :- VibrationAmplification ofSoundEnergy atResonance Vaser is a third-generation ultrasound-assisted liposuction tool that delivers energy impulsesthrough 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 aroundmusclesgroups such as the abdominals, hipsand flanks, upper back,breasts, bra roll, arms, mal peck,glutenand legs. The Vaser instrument used during surgery liquefies the fat and allows the surgeon to targetspecificfat 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 orlaserenergy is transmitted through a small probe into the targeted area. This energy breaks cellular membranes surrounding fat cellsreleasing the lipid contents. A smallcannulaor 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 2.2mm to 3.7mm sizedcannulawithout causing greattraumato the surrounding tissue structures. The SmartLipo Triplex cannulais slightly smaller in diameter than Vaser cannula at only 1mm.

Recovery Patients typically return to their normal routines within 710 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 garmentsmust often be used after hi definition liposculpture to ensure that treated tissues are supported during thehealing process.

Non-Surgical Body ContouringBody 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 andwavelengthtechnology breaks up and thins out fat so it can beeasilyreduce from the body; the liposuction treatmentalso targets water and contracts collagen to keep your skin firm.

9 Cryo Slimming Machine FunctionsRecovery Patients typically return to their normal routines at same day of treatment.

Exercises LogWarm up ExercisesThe 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 NamaskarThis 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 ExerciseWeight ControlAs 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 StrengthPeople 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 InjuryBuilding 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 BenefitsIncreased 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 weekwith at least one day off in between workouts so your muscles have time to rest, recover, and grow. Theres Some Muscle Building Exercises:- 1. Squats

Squat exercisesare 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 versatileexercise. They can be done in almost any location, with or without the use of weights or equipment.

2. Push upsWhen 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 RowThe single arm row is aneffective exerciseforgreater isolation of the whole ofthe back, particularly the lats and traps. This exercise is a great addition toyour workoutand can combine well with thelat pull downand theseated rowfor extra targeting ofthe back. Because the single arm row is excellent for working out the rear shoulder(posterior deltoid) as well asthe back(lats and traps) this is a great balancer exercise, to even out all the work done onthe chestand front shoulders (anterior deltoid), which tend to be more focused on in general during an average workout. The single arm row is theperfect counterbalanceto thebench press, working the oppositemusclesto create abalancedphysique with a strong back and areduced 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.

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. CrunchesCrunches 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 thetruedefinition 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 todays increasingly sedentary world.

Better Core Stability.You can say that nearly allweight lifting exercisesimprove your core stability (i.e. the ability to control spinal and pelvic position, particularly during movement). PranayamKapal 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.Kapalbhatiimproves 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 ofKapalbhati Pranayam, is the best way to awaken theajna chakra(or third eye).

Anulom Vilom:- Also known asnadi shodhana Pranayam,the Art of Living, India, describes it as an energy channel cleansing and purification Pranayam.Anulom Vilomis 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 thedigestive systemhealthy, 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 RiceMost 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 LentilsBeans 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 SpinachesThere 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. CucumbersThere 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. GarlicGarlic 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 GrainsWhole 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 SeedsNuts 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. FishIf 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 VegetablesApart 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 spicesSpices 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? 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.

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 4 Marie biscuits 2 56 Breakfast Skimmed milk with sugar 1 glass 90 8 Brown bread upma 1 plate 205 6 OR Besan Chilla 2 290 12 Mid-Morning Fruit salad 1 small bowl 40 Lunch Veg Khichdi 1 medium bowl 202.5 9.5 Veg raita 1 small bowl 75 3.5 Mix veg salad 1 bowl 30 2 Evening Tea (without sugar) 1 cup 35 4 Wheat Rusk 2 120 6 Dinner Missi roti (without oil) 2 200 6 Mix veg 1 medium bowl 95 4 Curd 1 small bowl 30 1.5

Total 1213 kcal 54.5 g1200 Calorie Diet Plan for Non-VegetariansTiming Foods To Eat Calories

Early Morning Lukewarm Water with Lemon 1 glass 0 Tea without Sugar + 2 Biscuits 90

Breakfast 2 Hard boiled Eggs + 2 Slice Brown Bread 290 OR 2 Scrambled Eggs + 1 Slice Brown Bread + Skimmed Milk 1 cup (240 gm) 310

Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50

Lunch Brown Rice 1 cup(195 gm) + Chicken(100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl 360

Evening Butter Milk 1 cup 35

Dinner 1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup + Raita 1 small bowl 380 Total 1205/1225 Calories

Supplements

Place your photo hereMy 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 MeasurementsUse a cloth measuring tape to take the following measurements:Upper arms (widest point): Right ______________inches Left __________ ____inchesChest __________________________________________________________________________inchesWaist (women 1 inch above navel; men 1 inch below) __________________ _inchesHips (widest point) ___________________________________________________________inchesThighs (widest point): Right _________________ inches Left __________________ inchesCalves (widest point): Right __________________ inches Left __________________ inchesMy current weight _________________________________________________________ ___poundsMy goal weight _______________________________________________________________ _poundsMy current BMI ______________________________________________________________________

28My LifestyleHow 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 GoalsWhat 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 Todays date______________

FitnessWarm-up exercise: _____________________________________________________ ____minutesResistance exercisesPush-ups: ___________________________sets Squats: _________________________setsStep-ups: ____________________________ sets Crunches: ______________________setsCool-down exercise: ____________________________________________________ _____minutesTotal workout time: __________________________________________________________minutesOther physical activity: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Total time on physical activities: _______________________________________ ______minutesHow 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 2 3 4 5 6 7 8 9 10

Meals and SnacksBreakfast: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Midmorning snack: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Lunch: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Afternoon snack: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Dinner: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

How do you feel about what you ate today? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Week 1 EvaluationHow 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