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. 10 Ways for A Bikini Perfect Body
Most women want to be that model in the fitness magazine with a hot bikini body. Achieving your new
summer body isn’t about starvation.
Talwalkars Top 20 Finalists for Miss Hyderabad 2011
A few diet tweaks and a regular workout regimen should do the trick.
1. 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
- something that is not going to act as your friend when it's just you and your bikini walking down the
beach.
Switch to whole grain bread, brown rice, sweet potatoes, unsweetened oatmeal, high fiber cereal,
whole-wheat pasta etc.
2. Increase Your Protein Intake:
Protein rich foods during digestion tend to use the highest number of calories, which means more fat
burn generally around 20-30%, Ensure your meals have good quality protein from fish, chicken, eggs,
low fat dairy product etc.

2. 3. Eat throughout the day:
In order to keep your metabolism running and hunger at bay have a minimum of 5-6 meals regularly
spaced out at an interval of every 3 hours.
4. Drink More Water:
It helps cleanse your body of harmful toxins, flush sodium avoiding water retention. Staying well
hydrated will also only keep your skin looking clearer.
5. Reduce Your Stress:
When we have high stress levels our bodies tend to produce more cortisol, a hormone that can trigger
the storage of abdominal fat in some people. This hormone is your enemy if you want to lose belly fat
and increase muscle. When we have too much of this hormone in our blood stream it causes or body
to store fat around belly.
6. Add In some Squats:
If you aren't currently doing squats in your exercise program, now is the time to star. This grand daddy
of all lower body workouts will help lift your butt while also toning your thighs. Add to the fact that it's
so intense in nature and will therefore be a terrific fat burner.
7. Add in some Spinning/ cycling:
If you are a big fan of walking for your cardio workouts, try ramping this up by spinning. This increases
the intensity greatly and will really target your gluteus muscles.
8. Make Sure You Are Getting Enough Essential
Fats:
Getting a good intake of essential fatty acids is
extremely important if you are looking to lose
body fat. Use olive oil or groundnut oil for
cooking. Spruce in some omega 3 supplements
like flaxseed oil or fish oil capsules in your daily
fat intake.
Grooming Seesion at Talwalkars for Miss Hyderabad 2011

3. 9. Fiber Up:
Increase your fiber intake up to 25- 30 grams per day. High fiber foods keep you full; require more
time and effort to get digested by the body, in turn putting the body in a state of high calorie burning
zone.
10. Relax!
Lastly, don't forget to have a good time this summer. Remember that the more comfortable you feel,
the better image of yourself you will project and thus the more attractive you will look. So indulge
yourself in a good spa therapy…
Remember there are no quick fixes to a great body. “If the perfect body came in a bottle everyone
would have one.” To get bikini ready, start by choosing a healthy lifestyle that includes good food
choices, exercise and adequate rest.