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. Give Life A Second Chance With Fitness At Forty And Feeling Twenty
Every season of life brings changes and adjustments to the body.” Life span of an average person has
increased dramatically. However, knowledge of nutritional and fitness needs as we age is not kept at
pace.
Remember, “You are what you eat”. So it is important to keep a sharp eye on food choices.
Youth forgives dietary abuse……
Side effects of bad eating habits manifests themselves later in life with metabolic disorders such as
hypertension, bad lipid profiles and most of all Diabetes.
Good news is that these ailments that stem from bad eating are all reversible with dietary and
fitness habits. That’s why this fits in so well with the theme of the article “ Give life a second chance
with fitness at forty and feeling twenty”
If you think being on strict diets is no way to live….You need to experience the quality of life of a
diabetic, the truth is that you can experience the pleasures of all foods including sweets only if you
understand the true meaning of moderation.
More importantly knowing the actual properties of foods will help you not to make mistakes when
your intent is to eat healthy. Do not assume you know what to eat and what to avoid. If you think idli
is healthy, you are dead wrong. Idli can spike insulin as badly as table sugar. Eating right is not as
simple as eating boiled oil free food in fact oil free cooking is not even healthy…see how many things
you thought were right are actually wrong.
You may have never given it much thought until now, but now is the time to give it much thought
and take preventive action. You don’t have to be one of the 50% of people in their forties, who will
develop serious health problems.
The Good News Is...
You can improve your health and fitness by making lifestyle changes, start to exercise, and begin
eating healthier foods.
But change can be scary and overwhelming for many people, and getting started on a fitness lifestyle
can be confusing. Don’t worry; with a little guidance you can easily begin making the changes
towards better health.
Once you begin, you will find that there is a happy medium and you will be able to strike a good
balance of exercise and nutrition that is right for you.
Strength training: Muscle is the most active metabolic tissue in the body, thus when you create lean
muscle tissue by resistance training you producing a fat burning machine. Also the primary function
of skeletal muscle is to produce force, which generates work, work in turn burns calories.
Progressive bone loss occurs due to mineral loss caused by aging in women starting at the age of 30
and in men at the age of 40 years. Resistance training can stabilize those losses and increase bone
density strengthening weakened bones.

2. Cardio: It helps burn fat during the exercise and elevates metabolism, burning fat at a faster rate for
about 45 minutes post –exercise.
Watch Your Carbohydrates: Consuming a great deal of refined carbohydrates like white flour, white
rice, white potatoes, chips etc. are all stripped of nutrients and fiber which allows them to convert to
sugar quickly in your body to fat. Switch to whole grain bread, brown rice, sweet potatoes,
unsweetened oatmeal, high fiber cereal, whole-wheat pasta etc.
Don’t skip on Protein: This macronutrient places a greater demand on the body especially during
the process of digestion and aids in burning more calories known as thermo genesis .Not only
protein helps you feel fuller, it also repairs the muscles after your workouts and contributes to the
beauty of your skin, nails and hair.
Eat Healthy Fats: Make sure you include healthy fats primarily from monounsaturated and omega3
fats such as olive oil, peanut oil, flaxseeds and fish oils into your diet.
Dietary fat from these sources will keep your insulin levels stable, which is very important especially
if your goal if your goal is to lose fat and gain muscle.
Fiber Up: Fibrous vegetables have very high thermogenic value due to the intensive process the
body goes through in an attempt to digest it. Fiber is essential for fat loss, as your digestive system
will run smoothly, your body will be able to naturally detox, your metabolism will shoot up.
Increase your calcium intake: One of the common physiological changes after forty is the loss of
bone mineral mass leading to problems like osteoporosis. To keep bones strong, eat a diet rich in
calcium along with supplementation.
A change to a healthy lifestyle is not something that happens overnight. You need to be persistent
and just keep working at improving your health and fitness. Don’t be dissuaded by setbacks or
failures. If you falter, learn from your mistakes, and keep on keeping on!
Gradually a new and healthier you will emerge, and your body will thank you for it.