Website: www.talwalkars.net Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 100 ultra-modern branches across 50 cities of India with over 1,00,000 members. A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

1. Talwalkars Better Value Fitness Ltd
801 - 813, Mahalaxmi Chambers, 22 Bhulabhai Desai Road, Mumbai - 400026.
Tel: 022 - 66126300 Fax: 022 - 66126363
Website: www.talwalkars.net SMS FIT to 575758 for details
Like us on www.facebook.com/TalwalkarsIndia Follow us on www.twitter.com/myTalwalkars
Stay Fit!
Temperatures outside are soaring. One look at last year’s strappy tops and linen
shorts means now is the time many of us start to think about shaping up. Long hours
of daylight, warm temperatures and the opportunity to finally get back outside can
help you go soak up in some much-needed Vitamin D.
As we enjoy the season of trips, and the great outdoors, let’s look at some ways to
tone up and get our bodies looking and feeling better.
Talwalkars health juice corner @ Sadashiv nagar, Bangalore
I am sure none of the summer health care tip can begin without this one – STAY
HYDRATED. It is very easy to get dehydrated during the summer heat without you
even realizing especially sitting in an air-conditioned environment.
Water is a key and often the most ignored component of nutrition in keeping the
body cool. With high humidity levels, sweat will not evaporate quickly. This prevents
the body from releasing heat in an efficient manner. Hence it is necessary to hydrate
and drink water, even when you are not thirsty. Increase water intake regardless of
your activity levels.
Avoid caffeinated or carbonated and alcoholic beverages, and those high in sugar. In
addition to maintaining an adequate hydration status you also need to cut back on
caffeine in the form of colas and cold coffees, as it can dehydrate the body, which will
negate the positive effects of all of that water that you’re drinking Colas contain

2. Talwalkars Better Value Fitness Ltd
801 - 813, Mahalaxmi Chambers, 22 Bhulabhai Desai Road, Mumbai - 400026.
Tel: 022 - 66126300 Fax: 022 - 66126363
Website: www.talwalkars.net SMS FIT to 575758 for details
Like us on www.facebook.com/TalwalkarsIndia Follow us on www.twitter.com/myTalwalkars
preservatives, colors and sugars. They are acidic in nature and act as diuretics. They
cause loss of fluids through urine.
If summers tend to drain out your energy, your diet is the main culprit. Summer
nutrition should consist of plenty of slow energy releasing carbohydrates like whole
meal cereals, pastas oats etc., citrus fruits and veggies. Berries, melons, and fresh
vegetable juices are some of the ideal refreshing summer foods that you can add to
your diet in the summer.
Spruce up your palate with fresh salads. However, you do have to make sure that
you’re using smart nutrition when you eat a lot of salad i.e pay attention on the kind
of dressings you choose. A fresh dressing made from lemons and olive oil is going to
be a lot healthier for you than a creamy packaged dressing.
Get in your protein. Many people tend to reduce their protein intake during the
warmer months of the year. Your body just doesn’t crave all of those meats in hot
weather. However, you can get your sources form low fat milk and milk products. It’s
an important part of your diet as protein foods provide the building blocks of muscle
tissue. Protein also helps increase your metabolism every time you eat it by 20% and
help you lose fat.
Eat fruit smoothies instead of ice cream. It’s tempting to eat some foods during the
summer that really don’t offer the best nutrition for you. Ice cream is a terrific
example of a summer food like this. Substituting fruit smoothies (made from low fat
milk, yogurt and fresh fruit) for your ice cream is a great example without worrying
about gaining fat.
Shaping up for summers means eating smart and yet training hard. If you need to
shed body fat, you need to start moving. Your muscular strength affects nearly
everything you do on a daily basis. That’s why strength training is an essential part of
a well-rounded fitness program, especially during the summer. Strength training
tightens and tones, helps strengthen your bones, prevents muscle loss and injury.
A regular cardio routine will help you increase your heart rate, and that in turn will
burn calories. But that’s only half the equation when it comes to managing your
weight. Not only is strength training essential in helping you to look trimmer and
shapelier, but also the added muscle helps you burn more calories – even after your
workout is done.
Exercising through the early morning or in the night when the sun is not as well
harsh and the temperatures are reduced. This is in particular handy if your exercises
are mostly outdoors. If feasible exercise indoors, especially if its scorching hot
outside
Following these summer health and fitness tips can help you stay balanced and not
be affected by the rising mercury.