Diet and Fitness

1. The exercises are essential

It is now recognized and proven weight loss in a harmonious and sustainable diet and exercise should go hand in hand. A diet without gymnastics serves only eliminate water and muscle. Fats, they are burned by increasing heart rate, ie by performing cardiovascular exercises like walking, jogging, tennis, swimming (or use equipment that found in gyms).

A young mother must also not neglect the work of muscles necessary after melting and weakening of muscles during pregnancy: floor gymnastics, work on machinery room, etc..)

2. When to start?

After delivery, the ligaments of the body will make five to six months to regain their tone. It is therefore dangerous to take too fast a sports program! He must also know that young mothers usually do to start a true weight loss only after six or seven months after childbirth.

To help you find below a small calendar that allows you to resume physical activity safely:

- Once the bleeding ended: Walking, swimming gently

- After six weeks: Pelvic floor rehabilitation (once past the postnatal visit)

- Once the perineum toned: Abdominals

- After four months: cardiovascular exercises indoors or outdoors (tennis, competitive swimming, cycling) but running (not before one year but not after three deliveries)

Good results can not be obtained in considering playing sports at least twice a week for an hour per session (providing one quarter of an hour extra for warming up before the session and stretching to finish ). That may be asking a lot to a young mother overwhelmed … and secondly it requires a great discipline. It will therefore be useful to agree outside help. The best would be to take gym classes or enroll in a club. The ideal would be to make two, with a friend who also wants to find his form, to share the cost of babysitting and encourage each other.

The first perineal

It is imperative to strengthen the pelvic floor first before starting any abdominal exercise. Alternatively, your stomach may push down the intestines and cause a potential problem of prolapse (when the uterus, bladder or intestines fall down toward the vagina).

To find a flat stomach you must:

* Do not take too much weight during pregnancy (the doctors agree on average 12 kg, depending on the morphology of each woman).
* Recover normal weight after delivery
* Maintain good posture
* Performing abdominal exercises daily. (Especially transverse muscle contractions).

Some tips:

* First floor exercises that seek less the perineum (in the case of a caesarean section do not practice these exercises on the ground during the first eight months).

* Work primarily the muscles of the “belt” in the early days, then the internal muscles of the thighs (the “groin”) tightening, for example, a tennis ball between your knees and deep abdominal muscles and lift diaphragm.

* Avoid working the “grand rights” (the two vertical strips of muscle that lie on either side of the abdomen and which diverge from one or two fingers during pregnancy) before they are completely “glued” – therefore proscribe pedal beats, and any exercise that requires lifting both legs at the same time from the lying on the ground.

The diastasis recti:

In some cases (large baby, twins, closely spaced pregnancies), the muscles known as “grand rights” have been so solicited and are so weak that they do not close more after childbirth, no longer protecting the viscera. This is called a “diastasis”. If you feel your abdominal muscles are still particularly low several months after childbirth, you can do the following test:

* Lying on the floor, knees bent, raise your head and shoulders about 15 cm. With one hand, press the middle of the abdomen and contracted. If you feel a gap of more than two fingers between the two muscle strips, a medical consultation is necessary. The doctor may prescribe physical therapy or specialized, in extreme cases, surgery.

What is cellulite?

This is the name given to small clusters of fat trapped under the skin in a network of watertight compartments filled with water, salt and hormones.
It occurs mostly in women, the pelvis, thighs, knees and ankles.

Cellulite is different from fat:

* The orange peel or “rice grain” (the small fatty deposits are lobbying against the skin)
* The pain it can cause
Impossible * to make it disappear only through a system

How to banish cellulite?

It is essential to remove the excess fat and simultaneously to evacuate the waste. One without the other would be totally ineffective. To overcome cellulite, several techniques have been proven:

* The massage manual: the method of “palpate-roll” is practiced by physiotherapists specially trained in this technique. They have an action of relieving congestion and are followed by a circulatory massage. 10 sessions are needed.

* The mechanical massage (endermologie “,” Cellu-M6) act on the same principle but are only effective if they are followed by circulatory massage to eliminate waste.

* The Electro-stimulation (“electro-lipolysis”) uses electricity to stimulate muscle fibers or liquefy the fat layers. The waste will be eliminated in the urine following a series of cardiovascular exercise performed immediately after the meeting electricity. This method is effective but must be renewed each year.

* Mesotherapy (performed only by doctors) it is injected under the skin, using tiny needles, a mixture of enzymes that dissolve fat and fight water retention, as well as products that stimulate circulation. It takes approximately ten sessions.

* The liposuction (surgery): it is to suck the fat using fine cannulas the surgeon walks under the skin. (It appears that the laser can provide promising results). Liposuction permanently removes cellulite, but if the circulatory and hormonal disorders persist, it will reappear elsewhere in the body.

* Personal Health: It is advisable to adopt a diet rich in water (1 ½ liter per day) and low in salt and to consider a nervous or hormonal regulation if necessary, and regularly practice gymnastics abdomen.

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