Cosmetic surgeons can alter the contours of the body through various techniques, such as liposuction, tummy tucks, lifts and implants in order to achieve specific results. It is a booming business and the results are usually pleasing to patients. Is it possible to achieve some, if not all, of the same effects through diet and exercise without having to ‘go under the knife’?

The answer is both yes and no. We can definitely tone muscle groups for a firmer, well defined look. It is hard work and involves a change in both diet and physical activity. In order to alter body chemistry through the metabolic process, we need to adopt dietary plans that keep muscle tissues strong and flexible. Eating lean proteins as well as a diet high in antioxidant rich foods is important and keeping saturated fat levels to less than 7-8% of total consumption is a critical component of lifestyle body sculpting techniques. Exercise goes hand in hand with these dietary recommendations and is generally the hardest part of the sculpting process; not because the exercises are too hard, but because they take time, effort and discipline to order to complete. So, if you want the easier, more costly way out, go see a cosmetic surgeon. If you are willing to work hard and take the high road, come with us…

Cardio Work is a key component to getting rid of fat. Engage in activities that increase your heart rate. These include swimming, walking, bicycling, stair-climbing, elliptical training, running and dancing to name a few. Because these kinds of exercises engage the major muscle groups in your body, they burn calories efficiently. If you are looking for quicker results, try interval training wherein you alternate periods of low and high intensity exercise. For example, you could walk for three minutes and then jog for two or swim one lap in the pool as quickly as you can, followed by one lap of leisurely freestyle strokes. The ACSM (American College of Sports Medicine) recommends engaging in moderate intensity exercise five days per week for 30 minutes each session. It may seem like a lot of time, but within a 24 hour period of time, 30 minutes adds up to about 2% of the total day.

Strength Training will help to define sleek muscles. By using lighter weights and more repetitions we can create stronger muscles which in turn support skin. Because the skin is the largest organ in the body (about 15% of the body mass for the average adult) and skeletal muscles form the largest collection of body structures (about 40% of body mass), it makes sense that they are significantly affected by each other and strength training improves both by increasing the blood flow to the various parts of the body through exercise. An additional benefit of strength training is that more muscle mass (and less fat) helps to burn calories at rest. Try to incorporate strength training into your program at least two days per week.

By lowering body fat through diet, cardiovascular exercise, interval and strength training, we can achieve a leaner musculature and tight, ‘toned’ figures. It won’t happen overnight, but is well worth the effort.

Our next series of bulletins will cover various cardio and strength training exercises as well as dietary recommendations that can help you achieve a sculpted look without surgery.

Check with your physician or other heath-care provider before starting any diet or exercise program.

The Better Life Experts | July 9, 2010

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