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 115 ultra-modern branches across 60 cities of India with over 1,30,000 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. Fat Loss Vs Weight Loss. Whats more important?
Fat loss versus weight loss is a highly misunderstood concept.
Weight loss is the easiest thing to achieve…starve yourself on soups, salads & hit the treadmill for an
hour a day & you could end up losing 10kgs in 2 months.
The reason for stupendous weight loss is not loss of fat but loss of muscle.
The secret behind burning fat is simply an increase in muscle.
Body fat is like cotton that occupies a lot of space and had no defined shape.
Muscle is like an iron block occupies less space and is more compact.
To understand where this ugly unsightly soft jelly like substance that we can pinch comes from…we
first have to understand the concept of Basal Metabolic Rate (BMR).
The BMR is the rate at which the body burns calories through the day, no matter what the activity
(including sleeping) just to keep the organism alive.
The very process of staying alive is a lot of work for the body, requiring a lot of calories. We have to
understand that all of us are different in the way we consume fuel (Calories). Some of us are fuel
efficient, this means that we need very few calories to keep ourselves alive (Low, sluggish BMR).
Some of us are fuel inefficient requiring a lot of calories to sustain life (Fast, racing BMR)…
It’s not how many calories you eat that make you fat but how many calories the body requires to
sustain life that determines whether you will end up Fat or Lean.
The deciding factor between fat & lean is the Basal Metabolic Rate. So how is it that you increase
your BMR? The more muscle you carry, the more calories you will burn through the day (the higher
your BMR).
The more calories you burn through the day, the less Body fat you will have to store.
The approach towards muscle gain and fat loss involves a 3-pronged attack:
 WeightTraining
 Nutrition
 Rest and Recovery
Also, when we deploy a load on our muscles through resistance training it causes muscle wear &
tear further causing breakdown (micro trauma) at the cellular level.
Post breakdown the body is given a need to strengthen itself to adapt to the level of stress caused by
exercise.
After the onslaught of training the body immediately initiates the process of repair work. This repair
work not only repairs the muscle to its original self but goes through super compensation & makes it
bigger & stronger than it was.

2. Weight training has tremendous after burn properties that force the body to burn calories at an
accelerated rate even after the cessation of the workout throughout the day.
Cardiovascular activities concentrate only on the amount of calories burnt during exercise & have no
impact on calorie burning through the day.
The second approach that needs to be in place is nutrition. Exercise is only a stimulus and will alone
never yield more muscle if the raw material (Protein), needed for that construction & repair is not
there in the right quantum.
The third part is Rest & Recovery (R). If you end up working out again sooner than required, you will
end up tearing down muscle tissue again before it has a chance to super compensate & grow.
Secret to fat loss is revving up the BMR & the secret to revving up the BMR is to gain muscle
Losing weight is very easy. Lets just say that we put a person on soups & salads diet for 2 months &
make that person walk on the treadmill for 2 hours straight everyday.
The person will strip off 10kgs easily, basically achieving what he or she wants… WEIGHT LOSS
There are some lost souls who even thank sickness for helping them shed extra pounds. Basically
what has happened in this 10kg weight loss is that they lose 3kgs of fat & 7kgs of muscle.
10 kg Weight loss = 3 kgs of fat loss and 7 kgs of muscle loss
Can you imagine the fact that this person with an obvious sluggish BMR has successfully lowered it
further by losing 7kgs of muscle!!!
By losing weight the person has done the unthinkable… & that is the fact that at 10kgs of weight
lighter he/she carries a higher fat percentage…this makes the overall body tone even worse.
Weight loss is the scourge of fitness industry…
Repeat it a 100 times in your head…
“You want fat loss & not weight loss”