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Health and fitness

Top 10 Diet Tips To Build Muscle

March 23, 2020 by beatrix watanabe Leave a Comment

When it comes to getting into shape and building muscle, diet plays an undeniably important role. 80% of body composition change is reliant upon diet and the remaining 20% is on what you do at the gym. With its constant reinforcement on your results at every mealtime, it is easy to see why utilising it to its optimum potential can not only help you reach your nutrition goals, but also your aesthetic and fitness ones too! Keep reading to find out our top tips.

1. Understand the link between diet and exercise- Knowing how the two work together makes it easier to pick the right foods when trying to build muscle. Think of the gym as your trigger. It trains the muscles, burns energy (calories) and starts the process for your body to become leaner, stronger and larger in muscle mass by creating microtears (which is the first step to creating new muscle, explained in our previous blog: How to Increase Muscle Mass, Definition and Tone). Diet, is your nourisher. The second step which takes the processes your body has started and turns them into your results. It feeds recovery and fills in muscle damage to build and create new mass, getting you to your results. This then comes back around when you need to eat to sustain fuel and energy in order to workout optimally, and start the process all over again which is why both diet and exercise need to be combined in a healthy balance as you can’t have one without the other.

2. Reduce refined sugar, refined carbohydrates, fried and fatty foods and alcohol – When it comes to getting into shape, the saying “you can’t out train a bad diet” can’t ring truer. While limiting your intake of these items and swapping them out for healthier options is always better for your long term health, when it comes to whipping into shape, avoiding these foods helps give your body the maximum opportunity to grow and strengthen as many of these foods can sabotage your results. As mentioned earlier, 80% of body composition changes are dependent upon diet so sticking to cleaner options will help immensely.

3. Eat more, not less- When being more active and trying to build muscle, you’ll need to reassess your calorie intake. Being in a calorie deficit (weight loss mode) makes it hard to increase muscle as the body turns to using muscle as fuel when calories are low, while also increasing your fat stores. Eating in a calorie excess can also be beneficial as it makes building muscle easier, aiding in anabolism (growth) and recovery due to providing the body with enough energy to build.

4. Pay attention to protein – Protein is one of the building blocks for muscle growth. Not only will it help you maintain and build muscle, but also aid in recovery and feeling full after mealtimes. Consuming more than the minimum requirement puts your body into a state of anabolism (growth)- so it can build larger muscle due to having enough energy and nutrients. The maximum amount of protein per day is 0.8 grams per kilogram of body weight, but consuming 0.4 grams per kilogram is enough to trigger growth (note that the body can only absorb is around maximum 25 to 35 grams per meal). Protein supplements like shakes and bars can also be a quick and easy way to get more protein into your diet.

5. Don’t forget healthy fats- While you will want to avoid trans and saturated fats, healthy ones like that found in salmon, olive oil and nuts are important for maintaining hormone function, boosting metabolism, improving hair/skin/nails and aiding in muscle growth. Fat free diets have also been shown to impede muscle growth if vigorously exercising, so make sure to include a good amount of healthy fats into your diet.

6. Eat whole foods- Sticking to whole foods (think food minimally processed and as close to their natural state as possible) ensures you are getting a wide range of vitamins and minerals important for recovery, balance and muscle growth. You’re also doing your body a world of good by avoiding unnecessary and unhealthy high levels of refined sugar and saturated/trans fats which tend to be hidden in a lot of processed items. When trying to meet protein goals, ensure you are having a variety of fruit and/or vegetables at every meal to keep them tasty and interesting while avoiding the trap of falling into repetitive and bland ones lacking in a variety of much needed nutrients.

7. Stay hydrated- When it comes to building muscle mass, studies have shown that when cells lose water during dehydration, protein production can not only slow down, but their breakdown process can also be sped up. Another important reason to stay hydrated contributes to your strength and control, as when you don’t drink enough water muscles can lack the electrolytes they need to maintain balance resulting in these weakened functions.

8. Make smart choices before your workout – Eating 30-60 minutes before a workout is vital to ensuring you have the energy to push through. The same goes with what kind of foods you eat as depending on the type of workout you are about to do will impact the best pre-workout snack or meal. For cardio and circuits (HIIT), carbohydrate rich foods such as a banana or oatmeal will ensure you have enough glycogen stores to exercise effectively and for longer.

9. Eat to recover – After your workout, eating a meal of protein and carbohydrates within 45 minutes stops the body from further breaking down muscle, stimulate muscle protein synthesis and aid in recovery. Options like chicken and brown rice, Greek yogurt or crackers with cottage cheese and turkey breast are all great picks.

10. Plan your meals- Prepping food in advance helps you avoid skipping meals and making choices out of hunger which may not benefit your overall goals. Planning for your day ahead with balanced high-protein snacks (think sliced apple, almonds and boiled eggs or a protein bar) is an excellent option to help keep your energy up and retain existing muscle as skipping meals, feeling hungry (due to not eating enough) and eating things lacking in nutrition can lead to calorie deficit and muscle breakdown.

When it comes to the power of these habits in conjunction with exercise, one example can be seen with our brand new Emsculpt treatment. Many of our patients find that by having a diet to enable and trigger muscle growth and combining this with their Emsculpt treatment, plus a newly begun or pre-existing exercise regime has yielded far more dramatic results.

Emsculpt Before After Female Abdomen

Emsculpt (like regular exercise) is the perfect addition to healthy eating when trying to improve the physique as it gives patients targeted and high-quality exercise, contracting 100% of the muscle using High Intensity Focused Electro-Magnetic Technology (HIFEM) versus, the 20% targeted by regular physical training. Treatment is non-surgical, noninvasive and requires no downtime or needles as patients simply lie down with the treatment paddles on their chosen area. One 30-minute treatment allows patients to do 20,000 high-quality sit ups or squats to build muscle, while raising fat metabolism for fat loss to produce strong, lean and incredibly defined results.

emsculpt before after female buttocks

Treatment is great for new mothers to help bring the stomach muscles back together and re-engage the core, athletes and active people who want to take their workouts and training further, those who find exercise difficult due to pain or injury and patients who want the physical benefits and look of a fitter figure. Treatment areas include stomach, arms, calves and buttocks (Emsculpt is the World’s First Non-Surgical Buttock Lifting Treatment).

Emsculpt has been voted 91% Worth It by RealSelf’s 2020 Patient Choice Awards, Best Innovations by NewBeauty 2019 Award Winners and Best Body Firming Treatment by Harper’s Bazaar 2019 Anti Ageing Awards.

Treatment is currently available at our clinics in London and Stoke Poges, Buckinghamshire. To book a free consultation and free 15-minute trial session, please contact us on 0333 920 2471. For more on Emsculpt including patient before and afters, click here.

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How to Increase Muscle Mass, Definition and Tone

March 5, 2020 by beatrix watanabe Leave a Comment

In our recent patient study here at The Private Clinic, we found that an athletic and healthy physique was the most desired by our patients. In the category for “Most Desired Celebrity Body”, Jennifer Lopez was voted number one, with another face of health and fitness; Australian model known as “The Body”, Elle Macpherson, coming in second and the petite and athletic actress Scarlett Johansson following.

In this blog, we have broken down the basics you need to know about muscle to help you increase mass, definition and tone to achieve the enviable athletic look.

How does building muscle mass and strength work:

To put it simply, growing and increasing muscle comes from creating microtears through exercise. During rest, the damage to muscle fibers is filled in and repaired, forming new muscle (hence why having rest after exercise and rest days are so important). When you build more muscle and increase your mass, you also raise your opportunity for strength as more muscle means you can exert more energy and force. In order to exert energy effectively, pre-existing and new muscle needs to be trained through exercise, otherwise, it is possible to have big muscles but not necessarily ones that are strong.

How long does it take to see visible results when building muscles: 

If you are new to exercise and a strengthening routine, noticeable results and muscle growth can take around 8 weeks to become visible, while more experienced gym-goers are able to see change typically within 3-4.

What are some of the benefits of increased muscle mass and strength:

  • Increased metabolism and weight management: muscle takes up less space than fat and boosts the metabolism. So the more muscle you have, the more calories you will naturally burn per day. This can make it easier to manage weight as your caloric intake can be higher, while you burn more calories at rest while also becoming physically leaner.
  • Improved self-esteem and mental health: many people feel more confident in their physical abilities and their bodies appearance when in better shape. The feeling of knowing one’s own strength or getting through a difficult workout can be extremely rewarding as it reinforces self-confidence in what one can achieve which can apply to other areas of life. Exercise also helps to manage stress and anxiety by strengthening the mind-body connection and releasing endorphins which are responsible for keeping us in a happy and positive mood.
  • Protection from injury: as the body ages it naturally loses muscle mass. Maintaining physical strength and mass is essential for maintaining strength, mobility, balance and avoiding the severity of falls later. Lack of muscle strength can also lead to avoidable aches and pains such as lower back pain from a weak core, or knee pain due to weak glutes.

How to build muscle mass and increase definition and tone:

  • Sleep and rest: sleep is essential for building muscles as it allows them to repair and grow while replenishing energy stores for your next workout. Without the ability to rebuild during sleep, muscles may continue to break down long after exercise. The same goes for rest- avoid strength training the same muscles on consecutive days if you want to build muscle as they need time to repair and grow.
  • Diet: Apart from your regular fruits and vegetables, when trying to gain muscle mass, making sure you have enough protein is an essential building block for maintaining your pre-existing muscle mass and building new. Eating for your specific workout needs is also important- carbohydrates before cardio for energy, and protein-rich meals before strength training to build muscle. You may also need to assess your caloric intake as an increase in physical activity can put you at a caloric deficit causing weight loss (or leaning out; once ideal mass has been achieved), while a caloric excess can be beneficial for both recovery and increasing mass.
  • Choosing the right kind of exercise: While it can be tempting to only do cardio, it is more beneficial for weight loss than building up muscles. Incorporating a mix of targeted weight and strength training is essential for achieving strong, lean muscles and building mass and tone.
  • Check your fat percentage: When it comes to increasing definition, you will want to assess your fat percentage, as even the strongest of cores may be lacking powerful definition if they are covered by a large excess of fat. By decreasing the percentage of fat covering muscles (within a healthy range for you), their tone is easier to see.
  • Safe, non-surgical muscle-building treatments: Spending hours in the gym may not be possible (not to mention tiring), and sometimes that little extra kick is needed to take current results and workouts further. This is where treatments such as EMsculpt which we offer here at The Private Clinic can be beneficial as the treatment contracts muscles using electromagnetic paddles to build muscle and burn fat with one 30-minute session equal to 20,000 sit-ups or squats.

By combining the ability to easily and safely achieve an high number of reps at a highly focused and stronger intensity (contracting 100% of the muscle vs the 20% activated by physical training), and increasing fat metabolism x5 in the treatment area, EMsculpt is able to build muscles with less covering fat for strong and lean definition.

Emsculpt build muscles strong and lean definition

Treatment is FDA approved, non-invasive and non-surgical with treatment areas including the stomach, upper arms, thighs, calves and buttocks (EMsculpt is the world’s first non-surgical butt lifting treatment). Results are 100% natural as it utilizes your own muscle capacity and is a perfect addition to a training routine.

emsculpt male before and after abdomen toning, definition

Emsculpt women buttocks definition before and after photo

Many patients who are already into fitness find the treatment most helpful for seeing dramatic and almost immediate results while improving their physical endurance and abilities during workouts and sports. EMsculpt is also while also available for those who want to strengthen areas but find it difficult to do certain exercises, and perfect for improving core strength and bringing abdominal muscles back together after pregnancy.

“My gym instructor told me that to build muscle I would have to work out for hours every day, but with Emsculpt I’m fitter, stronger and my Pilates class was a breeze.” – Vicki

EMsculpt has been voted 91% Worth It by RealSelf’s Patient Choice Awards 2020, Best Innovations by NewBeauty 2019 Award Winners and Best Body Firming Treatment by Harper’s Bazaar 2019 Anti Ageing Awards.

emsculpt reviews

EMsculpt treatment is currently available at our clinics in  Stoke Poges, Buckinghamshire and London Marylebone  which is just a short 5 minute walk from our London Harley Street clinic.

To book a free consultation please contact us on 0333 920 2471 . For more on EMsculpt including patient Before/Afters and FAQ’s click Here.

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Emsculpt is the secret behind JLO’s Abs

February 5, 2020 by Rebecca Giffen Leave a Comment

In our recent trend report we revealed that 21% of patients voted Jennifer Lopez as the celebrity body that they most aspired too. Having celebrated her 50th birthday this year, Jennifer Lopez’s front runner position is a clear demonstration of the desire for health and fitness, over mere youth when it comes to body shape.

However, it has been reported that Jennifer Lopez’s body is not just down to intense workouts, she has been having daily Emsculpt treatment sessions.

What is Emsculpt?

Emsculpt is a non-surgical body shaping and fat reduction treatment that builds and strengthens muscles in the areas treated which could include the stomach/abdomen, buttocks/butt lift, upper arms/biceps/triceps, thighs and calves.

The treatment contracts the muscles beyond what is possible through physical training which results in improved muscle tone and enhanced fat metabolism.

What are the benefits of Emsculpt?

  • 19% reduction of fat
  • 4cm /1.5-inch loss in waistline circumference
  • 16% increase in muscle mass
  • 11% reduction in abdominal muscle separation / diastasis recti
  • 5 x increase in fat metabolism (apoptotic index increased from 19% to 92% after treatment)
  • 80% patients with visible lifting effect of buttocks
  • 96% patient satisfaction

How does Emsculpt work?

Emsculpt uses High Intensity Focused Electro-Magnetic Technology (HIFEM) which induces powerful supramaximal muscle contractions in the body. These supramaximal contractions make the muscle tissue adapt by remodelling the inner structure which encourages muscle building and fat loss.

HIFEM technology is said to induce 20,000 supramaximal muscle contractions in 30 minutes. One 30-minute procedure is equivalent to 20,000 sit-ups and squats!

See more Emsculpt before and after treatment results here

According to Woman’s Day magazine (NZ); Jennifer Lopez is a keen fan of the muscle building treatment and confirms that she will be continuing treatment well into her 60s and 70s to ensure she still has the best abs in Hollywood.

Read our extensive Emsculpt FAQs here

To find out more about Emsculpt treatment, please call 0333 920 2471 or use our Emsculpt online contact form

Emsculpt treatment is available at our clinics in Stoke Poges, Buckinghamshire and London Marylebone

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How to tighten loose skin

August 3, 2015 by dina.elbarbary Leave a Comment

You’ve sweated it in the gym for hours and put Mr Cadbury into financial difficulty with the amount of chocolate bars you’ve refused. Yet, while the pounds might be starting to creep off, there’s one thing that simply won’t change – that frustrating bit of loose skin on your body.

No matter how much weight you lose or how well you try to look after yourself, sagging skin can seem virtually impossible to get rid of and can make even the most pampered physique look out of shape and frumpy. Regardless of whether it’s from weight loss, pregnancy or something that’s simply decided to pop up of its own accord, sagging skin is a common problem – but there are treatment options available.

Loose skin around abdomen

Why does skin get loose?

Ever noticed how those fine lines from your pillow in the morning used to disappear that little bit quicker when you were younger? That’s because as we age, our skin’s production of collagen and elastin begins to deplete – meaning its elasticity and ability to restore itself also lessens. As a result, one of the biggest causes of loose or sagging skin is – surprise, surprise– time.

What’s more, many of our decisions earlier in life can begin to haunt us later down the line. Too much time in the sun causes collagen and elastin reserves to break down, meaning your skin can no longer repair itself as easily. This results in wrinkles, poor texture and, you guessed it, sagging in the skin.

If you’re facing loose skin before the hands of time should be taking their toll, there are a number of things that can cause it to sag. One of the most common is the loss of a large amount of weight over a short period of time. This is because your skin doesn’t have enough time to ‘shrink’ into your new shape or adapt its elasticity. While fat in the area might have disappeared, the skin takes longer to follow suit – time and patience can, in some cases, be your best friends. Similarly pregnancy causes many women to face sagging skin for the first time after the stomach grows to far larger than its usual size. To aid your skin’s recovery, doctors normally recommend putting on around 25-35 pounds and losing it over the 6-12 months after birth.

Despite there being a range of skin-sabotaging factors, you are not necessarily stuck with skin that’s gone slack. Read on to learn ways to defend against a droopy dermis.

Non-surgical treatment options

For early stages of facial sagging, a ‘non-surgical face lift’ may be the best way forward – avoiding the trauma of surgery, but giving a refreshed and lifted appearance. There are a range of different options available including the 8-Point-Lift which uses dermal fillers, and a Thread Lift ( pictured below) which uses bio-degradable sutures to lift and elevate the face.

8 Point Lift

Aesthetic Doctors & Nurses

  • Dr Hanson MBBS MSc MBCAM. GMC Number: 6136433
  • Dr Rosa Santa Cruz MD, PhD. GMC Number: 7441197
  • Dr Richard Brighton-Knight MBChB. GMC Number: 4196903
  • Mel Recchia RGN
  • Dawn Lisa, RGN, RN(Child), SCPHN, PG Dip, BSc (Hons)
  • Ruth Atkins RGN
  • Lesley Dean RGN
  • Marie Narsoomamode  RGN, BSc. NMC Reference No: 92A1045E
  • Ann Hampson RGN

A particularly popular option to help reduce sagging is Fat Transfer to the Face. In the treatment, fat is extracted from elsewhere on the body through minimally-invasive forms of liposuction (areas like the stomach, thighs and flanks are common choices) before it is refined and injected back into areas lacking in volume. Because the fat is completely natural, there is minimal risk of infection and the result is natural and long-lasting (providing you maintain your weight).

For the body, where sagging skin is often more severe, treatment options are perhaps more limited. Prevention (if possible) is always the best means, with doctors recommending trying to maintain as stable weight as possible (recommended weight gain during pregnancy normally lies between 10kg – 12.5kg over the entire nine months for example). If prevention hasn’t worked, Thermage (which also produces fantastic results on the face) is one of our favourite methods of skin tightening. It uses radiofrequency energy to heat collagen fibres in the skin as well as underlying tissue to encourage the skin to regenerate and tighten itself.

Surgical treatments

Non-invasive treatments won’t be suitable for everyone and, if you’re experiencing more severe areas of loose skin, you’ll normally be far better suited for a surgical procedure. While they might be more invasive, there is no point wasting your time and money on other methods that won’t work if you’ve been advised differently. There are a multitude of treatment options available, with modern technology and techniques meaning they are far less invasive than ever before.

For facial laxity, a Surgical Facelift may be required. The treatment is best for those battling signs of ageing and very rarely advisable for those under about 40. It is a popular choice in that it targets all areas of the face, and the results are extremely long-lasting with no need for top-ups or refreshes.

If your problem area is primarily focused around the eyes, a Blepharoplasty or Eyebrow Lift may be particularly useful. Eyelid lifts on the upper brows are usually performed under local anaesthetic in as little as 30 minutes, making them arguably one of the ‘easiest’ and safest plastic surgery treatments. It’s important to remember that no treatment is without risk, however, making it crucial you work with a recognised and highly qualified surgeon.

Before and after a lower eyelid blepharoplasty.

Facial Plastic Surgeons

  • Mr Roberto Uccellini, MD. GMC Number 7416337 in London
  • Mr Davood Fallahdar, BSc, MB ChB(Hons), MD FRCS(Plast), MicroSurg (Hons), ORL H&NSurg. GMC Number: 4686602 in London
  • Mr Dario Rochira, BS, MD. GMC Number: 6130664 in London and Bristol
  • Mr Navid Jallali, BSc, MB ChB(Hons), MD FRCS, MicroSurg(Hons), ORL H&NSurg. GMC Number: 4686602 in London
  • Mr Adel Fattah, FRCS(Plast). GMC Number: 4764599 in Manchester
  • Mr Philip Lim, BSc(Hons), MB ChB, AFRCS(Ed), MRCS(Eng), FRCS(Plast). GMC Number: 4219068 in Leeds
  • Mr Kenneth Kok, MBChB, MRCS, MSc(Hons), FRCS(Plast). GMC Number: 4701147 in Birmingham
  • Mr Mrinal Supriya FRCS, (OTOL-HNS), GMC Number: 6066458 in Northampton and Birmingham

For the body, the treatment you require will completely depend on your problem area. There’s specialist procedures for many areas of the body, all with various focuses and one of the most common problem areas is the stomach, making an Abdominoplasty (more commonly known as a Tummy Tuck) a popular choice for many people.

Before and after abdominoplasty.

Tummy Tuck Surgeons

  • Mr Dario Rochira BS, MD, GMC Number: 6130664
  • Mr William Van Niekerk, MB ChB, MSc, MRCS, FCMI, FRCS (Plast.), RAF (qs) GMC Number: 4362791
  • Mr Navid Jallali BSc MB ChB (Hons) MD FRCS (Plast), GMC Number: 4404969
  • Mr Maisam Fazel MA(Cantab) MB BChir MSEd FRCS, GMC Number: 4767420
  • Mr Mobinulla Syed MBBS, MSc, PhD, FRCS (Plast) GMC Number: 6035480
  • Mr Philip Lim BSc (Hons), MB ChB, AFRCS (Ed), MRCS (Eng), FRCS (Plast) GMC Number: 4219068
  • Mr Adel Fattah, FRCS (Plast.) GMC Number: 4764599
  • Mr Prashant Govilkar, MBBS MS MCh FRCS FRCS (Plast) GMC Number: 4258041
  • Mr Kenneth Kok MBChB MRCS MSc(Hons) FRCS(plast)   GMC Number: 4701147
  • Mr Adrian Richards, MBBS, MSc, FRCS (Plast.) GMC Number: 3286812

Remember – there are specialist treatments for multiple areas of the body ranging from an Arm Lift to tackle ‘bingo wings’, to a Breast Uplift to target sagging in the chest. It’s all about finding the area you want to target and working with a legitimate clinic you can trust.

Loose Skin Treatment at The Private Clinic

Getting rid of loose skin is difficult. When skin has been stretched and lost its elasticity it won’t always be able to repair itself. Your first step to restoring skin problems is always a healthy diet and exercise plan in which your weight is maintained (as much as possible) and skin isn’t stretched. For the people that this will no longer work for, do not panic. There are a multitude of options out there and experts who are able to help.

To find out more about loose skin procedures, call 03339209135 or use our online contact form to request a call back.

Consultations are available at our clinics located across the UK in London Harley Street, Birmingham, Bristol, Buckinghamshire, Leeds, Manchester and Northampton.

Filed Under: Health and fitness Tagged With: Tummy tuck, abdominoplasty, thermage, Loose skin, Fat Transfer, med contour, threadlift

Perfect legs for summer: Top problem areas and how to address them

April 29, 2015 by dina.elbarbary Leave a Comment

Summer: that long-awaited, bitter-sweet feast of sunshine and warmth. But, while the nights might be getting shorter, not all of us choose hemlines to match…

Legs…pins…those long things on the end of my torso – whatever you want to call them, there are a surprising number of us who don’t like our own. Some statistics suggest that as many as six in ten of us hate our legs so much that we refuse to wear skirts or dresses in public, with an amazing one in six of us not even showing our legs to our partner. However, at The Private Clinic we think it’s high-time we reignite the Great British love affair with lower limbs. We explore some of the most common complaints we hear and how to treat them.

BEAR2 167187

Thread Veins and Varicose Veins

One in five us of will develop Varicose Veins, and even more will suffer from problem Thread Veins. While there’s an abundance of advice on how to prevent the blue lines appearing over your legs, most experts agree that the main contributing factor is something we can’t control – genetics.

Fortunately pioneering technology means that cure is far easier than prevention (for once) and there are a number of treatments available to target damaged veins and vascular conditions. For Spider and Thread Veins, a course of Cutera CoolGlide (a non-invasive laser treatment) or Sclerotherapy (which involves the injection of a solution directly into the vein) is usually recommended, both of which cause the troubled blood channel to collapse and disappear from the leg.

Varicose Vein treatment too is fairly speedy nowadays, with medical compliance board NICE’s recommended ‘Gold Standard’ being something called EVLA (Endovenous Laser Ablation). The treatment, which usually takes around 35 minutes under local anaesthetic, permanently destroys Varicose Veins using concentrated laser energy. And, because legs are mapped using ultrasound prior to treatment, it targets the cause of the problem as opposed to just the surface, with a 95.4% success rate after five years.

  

We also offer VenaSeal treatment for Varicose veins which is a great treatment for patients who have a needle phobia as VenaSeal only requires a single injection per vein. It is also ideal for patients who are looking for treatment with minimal downtime, in most cases, you do not need to wear a compression garment and can look to be back to work a lot sooner than other treatments. VenaSeal uses medical adhesive to close varicose veins, your surgeon will use an ultrasound to guide the small catheter through the affected veins.

Foam Sclerotherapy and Phlebectomy treatments are also available for patients who are not suitable for EVLA or VenaSeal procedures.

For more information on vein treatments, click here

Unshapely Legs or Excess fat

There’s one obvious answer for getting shape and tone in legs – exercise. Working with a personal trainer or fitness expert can help tackle particular problems, and even 30 minutes exercise a day can make a huge difference to unwanted flab.

However, not everyone’s leg woes are that simple and many of us don’t get the results we want regardless of the amount of effort we put in at the gym. It’s here that a lot of people start to consider treatment options, which can be varied and targeted according to your needs.

For those who are looking for precise and noticeable results, VASER Liposuction, MicroLipo and CoolSculpting are a common choices in our clinics.

Two of the most advanced minimally-invasive liposuction treatments available, they are frequently used to rid of stubborn fat and highlight underlying muscle tone. VASER works through ‘melting’ fat cells prior to removing them, meaning it is less invasive and more targeted; a specialist technique, VASER 360, circumferential treats the upper legs without the risk of irregularity that many treatments come with.

MicroLipo

MicroLipo, meanwhile, gets its name from the size of cannulas used in it. Ranging from 0.9mm to a max of 3mm, it can remove up to 3 litres of fat with minimum trauma to the skin and significantly less recovery time than standard liposuction procedures. It is a popular choice for the thighs, calves and knees – which are normally difficult to shape and treat – due to the tiny tubes and their precision.

CoolSculpting

CoolSculpting is a non-invasive and non surgical fat reduction treatment that uses controlled cooling to selectively target areas of unwanted fat. The fat in the treated areas is frozen and naturally broken down by the body. The results are gradual but the downtime is minimal and patients are able to return to work, exercise and all of their usual activities immediately after the procedure. CoolSculpting can be very effective on the inner and outer thighs.

Find out more about body contouring treatments.

Hair on Legs

Predicting when to grab the razor before a heat wave can feel like a lottery during the Great British summer, and we’ve all fallen victim to hiding away behind tights on one of the hottest days of the year. Perhaps this is why so many people are beginning to turn to laser hair removal as a more permanent solution.

The treatment, which at The Private Clinic can be used on all skin types works through aiming a concentrated beam of light at the chosen area to damage the hair’s follicle and prevent future growth. It can be used all over the body and face, with many patients choosing to target several areas at a time.

Watch the treatment being performed

Find out more on Laser Hair Removal

Cellulite

95% of women in the UK suffer from cellulite, but that doesn’t make it any less of an unwanted issue. Caused by everything from poor nutrition and weight loss to stress, the condition can affect anyone regardless of size or exercise habits.

Again, treatment for the common ailment is non-invasive and speedy, at The Private Clinic we offer patients Mesotherapy treatment for cellulite. Mesotherapy uses a specially prepared injection of vitamins, homeopathic ingredients, amino acids and medications to break fat cells away from the network of connective tissues in the skin.

Find out more on Cellulite treatment

We also offer a Cellulite treatment package which combines Mesotherapy with Body Ballancer treatment.

Summary

The greatest piece of advice we can offer is that you’re not alone. The average woman reportedly worries about her legs at least twice a day and the vast majority of problems are often in our head. If, however, you decide you want to look at treatment options, reputable clinics have a wealth of safe methods that can help.

Nowadays treatments are often minimally-invasive and have little downtime, meaning surgery isn’t compulsory and doctors will always advise you on the most flexible method for your individual needs. Providing you work with a well-respected, knowledgeable clinic or doctor, the only thing that will stop your skirts getting shorter is the ‘summer’ weather itself.

The Private Clinic

As one of the UK’s leading aesthetic groups, we perform among the highest number of body contouring, skin and vein treatments in the UK. We offer a selection of procedures, from non-invasive speedy sessions to more long-term plastic surgery, to make sure you receive unbiased advice and the most effective way forward. We only work with the most experienced doctors, surgeons, nurses and practitioners in the UK including;

Vascular Surgeons

  • Mr Constantinos Kyriakides, MD, FRCS(Gen). GMC 3275436
  • Mr Dynesh Rittoo, MBChB, FRCS(Eng), FRCS(Gen Surg). GMC 3556456
  • Mr Charles Ranaboldo, BM, FRCS, MS. GMC Number: 2939195
  • Professor Rajiv Kumar Vohra, MBBS. GMC Number: 3158700
  • Mr Tahir Hussain, MBBS,MS, FRCS. GMC Number: 3242669
  • Mr Rajiv Pathak, MBBS, MS, FRCS, FRCS(Gen). GMC Number: 4585309
  • Mr Ferdinand Serracino-Inglott, MD, FRCSI, FRCS(Gen), DIC MSc. GMC Number: 5206200
  • Dr Mo Faris, FRCR, MRCP, MBBS, BSc. GMC Number: 6030229

Vaser & MicroLipo Liposuction Doctors

  • Dr Dennis Wolf, BSc(Hons), MBBCh, MRCS, DO-HNS. GMC Number: 4773959
  • Mr Philip Lim, BSc(Hons), MB ChB, AFRCS(Ed), MRCS(Eng), FRCS(Plast). GMC Number: 4219068
  • Mr Roberto Uccellini, MD. GMC Number: 7416337
  • Dr Leonardo Fasano, MD, Msc, GMC Number: 7533666

To find out more about any of the treatments mentioned, call 0333 920 2471 or click here to use our online contact form.

Our clinics are located in London Harley Street, Birmingham, Bristol, Buckinghamshire, Leeds, Manchester and Northampton.

Filed Under: Health and fitness Tagged With: Liposuction, micro lipo, thread veins, Varicose veins, Laser Hair Removal, MicroLipo, Vaser Lipo, Spider veins, Vaser, cellulite, VASER 360, vaserlipo, microcannula, legs, microcannulas, perfect legs, treatments for legs

How to check for breast cancer

October 2, 2014 by dina.elbarbary Leave a Comment

One in eight women in the UK are now diagnosed with breast cancer, and 40% of them discover the initial signs themselves. In honour of Breast Cancer Awareness Month and to help more people know what to look out for, we’ve compiled our advice on checking for the illness. 

It’s daunting feeling like you’re taking your health in your own hands, but it doesn’t need to be. Professionals are always available to help you and there are simple things you can check regularly to increase your chance of finding anything suspect before it becomes serious. There is no set frequency that you should check, but aim for at least once a month and ensure you speak to a doctor or medical professional if you’re ever unsure.  To make checking easier we recommend remembering just three key letters, TLC – Touch, Look, Check. 

How to check for breast cancer lumps steps guide

Touch

  • Feel for lumps in the breast, upper chest and armpits.
  • Are there any lumpy areas or an unusual thickening of tissue?
  • Do you feel any unusual pain or sensitivity anywhere around the breast or armpit?

Look

  • Are there any visible changes in the size or shape of your breasts? Has one become larger or lower than the other?
  • Can you spot any lumps or irregularities in the look of your breasts?
  • Has a nipple changed shape or sunk into the skin? Does it look the same as normal? Has one become inverted when it normally points out?
  • Are there any unusual rashes or marks on either breast? Is the colour the same and even on both breasts?
  • Is there any dimpling in the skin of the breast? Does the texture look the same?
  • Do you have any discharge, particularly blood stained, leaking from either breast?

Check

If you notice any of the above symptoms or are concerned in any way, speak to a medical professional and get it checked.  At The Private Clinic we have partnered with BreastHealth UK to provide thorough, professional breast screening services including a full clinical examination and bespoke screening programme.

The facts

Someone in the UK is diagnosed with breast cancer every 10 minutes. More and more people, however, are beginning to beat the illness. Early detection and understanding your own body is crucial to this. Regular self-checks are vital in the fight against the illness and doctors recommend different professional checks for different ages. For those aged 50-74 screening mammograms are recommended every two years, but clinical examinations are always recommended at any age. And, while the focus tends to be on women to get checked, men please remember you are not immune; in 2011 there were 350 male cases of the illness in the UK alone.

If you are at all concerned about your breast health, click here to book your Breast Health appointment at one of our participating clinics.

Filed Under: Health and fitness Tagged With: breast cancer, breast cancer checks, breast cancer screening, breast cancer uk, breast lump, breast self exam, cancer, cancer checks, cancer screening, check your breasts, spotting breast cancer, uk

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The Private Clinic is a multi award winning medical group with clinics located across the UK. We have over 35 years’ experience in offering the best in advanced minimally invasive non surgical treatments and expert led surgical procedures in our clinics and hospitals. In 2021 our clinics and hospitals have GMC Registered Surgeons and are regulated by the Care Quality Commission(CQC).

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