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

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.