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. Tripod of Fitness
Training or Nutrition? Which is the way to reach your goal?
It’s never a choice it’s always both. Neither can take you forward alone.
But what is more important? 1-2 hours of powerful training versus 22-23 hours of nutritional
support along with rest and recovery. It’s a tough call. Both are strong sides, indispensable for
shaping body composition!
A TUG-OF-WATER BETWEEN TRAINERS AND NUTRITIONISTS IS SENSELESS. Their role is
complementary to each other.
Exercise especially weight training jump-starts the process of change and Nutrition with adequate
rest ensures its completion.
Exercise, Nutrition and Rest and Recovery are the three legs of the tripod without which it cannot
stand.
Tripod of Fitness #1
Weight training places a load on the muscle group you specifically working on. This challenge causes
the muscles to wear and tear causing breakdown (micro trauma) at a cellular level.
Post break down the body is given a need to strengthen itself to adapt to the level of stress caused
by exercise.
Suffice to say that without this micro trauma given to the body through intense weight training…the
human body would have no need to strengthen itself.
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 initially causing Hypertrophy (increase in the size of the muscle cell).
Tripod of Fitness #2
For the above process to take place… the second part of the 3-pronged tripod needs to be in place &
that is Nutrition.
Nutrition is a MUST for optimal adaptation of the body to the metabolic stress of weight training.
Exercise is only a stimulus for growth…ad will alone never yield more muscle if the raw material-
good quality Protein, needed for that construction & repair is not there in the right quantum.
Carbohydrates need to be supplied in quantities sufficient to meet energy requirements so that
protein is not wasted for energy and is spared for muscle repair and growth

2. Tripod of Fitness #3
The third part is Rest & Recovery last but definitely not the least.
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.
Optimal recovery demands
Minimum eight hours of sleep
Weight training not more than four times a week.
So follow this tripod of fitness and achieve your desired goal of fitness.