Magic supplement for Vascularity !!

Vascularity is the most discussed topic in bodybuilding as everyone wants to look vascular and we keep on finding different ways to get the visible veins.

Vascularity plays and important role in order to look more defined, ripped and shredded and I have seen people who can go to any extent to become vascular.

Without further ado, lets talk about the magic supplement which will make you vascular immediately. Yes, you heard me right! The name of the supplement which is gonna make you feel like a beast in your workout with veins popping out from your muscles is Niacin.

Nobody will ever share these secrets with you but The Urban Fitness is committed to give you every possible suggestion which will help you to get desired results in short span

Niacin contains vitamin B3 which really helps in increasing your metabolism. Basically, you have to overdose your body with Niacin otherwise you will not see any results.

How much dosage of Niacin should I take ?

Niacin should be consumed 1 hr before the workout and it is considered as one of the best pre-workout supplement.

1 tablet of 500 mg is sufficient to see the insane pumps and vascularity right while you are doing workout.

For how long can I take Niacin ?

Niacin is not a 12 month supplement and it should be consumed if you want to have photo shoot or if you are going on a beach and of course if you are an athlete with serious competitions scheduled for the day.

Also, you should not consume Niacin after 3 weeks as it is not recommended and you may stop getting the results as your will be saturated.

Side effects of Niacin ?

There are as such no side effects of Niacin but one will get the itchy and reddish skin (this is also known as niacin flush). Consuming too much of Niacin is called as niacin flush.


Lose weight by drinking water | 10 Benefits of drinking water !!

Water is the most essential element to life on this planet. Our body consists of 70% water.

Do you know that 74% of the people are dehydrated and dehydration results in decreasing the metabolism by 3-4%.

In order to lead a healthy lifestyle, you must drink 3-4 litres of water everyday.

Benefits of drinking water

1. Lose Weight : You can flush out the toxins of the fat breakdown from your body by drinking water. Also, water has no calories so just grab a water bottle intead of sweetened/cold drinks and get healthier.

2. Get young with healthy skin : Skin is the biggest organ in our body and all the organs have water in them.

Drink more water as water helps to replenish the skin tissues, moisturise your skin and increases the skin elasticity. So, always make sure that you are hydrated.

3. Increased productivity : Your brain contains 90% water so it actually makes sense to make yourself hydrated when you are in office. Instead of drinking coffee all day, drinking water will actually help you to increase concentration.

4. Better gym workouts and exercise : Water maintains the temperature of your body and it prevents your body of going in survival mode when temperature of body increases while working out in gym. So, you can actually have more energy to complete your workout efficiently.

5. Improves digestion : Drinking water actually helps with gastric disorders and it makes the digestion strong.

6. Fights cramps : If you are dehydrated then you may have cramps in your legs or shoulders. Make sure that you keep yourself hydrated throughout the day and if you are an athlete.

7. Fights diseases and general illness : Water removes all the bad toxins from your body and helps to keep you fit and active.

8. More muscles : Nutrients reach the muscles easliy through blood stream of the body is hydrated and repairing of the muscle tissues increases indirectly and thus improves the muscle quantity.

9. Mood lifter : Considering all the above factors, drinking water actually improves the lifestyle and helps you be in a happy state of mind.

10. Decreases the workload of kidney : The function of kidney is to purify the blood and water actually helps to manage the workload of the same.



How to get maximum result from supplements | Simple Trick !!

Many people ask me this question – Why I’m not getting results from the supplement ? or in other words – How long does it take for supplements to show results ?

If you have just joined the gym and thinking to purchase  bobybuilding supplements like whey protein, creatine and likewise then wait for couple of weeks.

Your body needs sometime to adapt in a new environment and you should wait till your body is ready to accept something extra in your body other then daily meals.

Never think about supplements in the beginning and just focus on the workout and make your foundation strong. Moreover, push your body and give your 100% during the workout session.

However, if you are doing gym from few months now and you have made up your mind to use supplements then you must know the procedure of consuming the same and how to get results from the nutrients available in your supplement box.

Most of the people fail to get results from their whey protein or other bodybuilding supplements because they don’t have the knowledge to use the suppplements nor they have a set schedule and dosage timings.

First of all, make a schedule of consuming supplements and give your body sufficient time to digest it. You are actually loading your body with excess of nutrients and if you are not disciplined then you will never the results out of it.

For instance, whey protein should be consumed atleast 2 times (early in the morning and post workout) to get the maximum benefits from the same. However, if you can consume whey protein before your bed then you are actually utilizing the supplement for best results.

Simple trick to get maximum results from supplements :

Everyone will suggest you to choose the supplement brand and best supplement stack to purchase but nobody will tell you the strategy to get results from the same.

In order to utilize the supplement, you need to drink atleast 3-4 litres of water everyday.

YES, you need to drink more water which actually takes the nutrients in your blood stream which is finally supplied to your muscles.

If you cannot manage to drink 3-4 litres of water a day then don’t waste your money by purchasing supplements.








Shock Your Muscles To Grow !! | Tips To Grow Your Muscles

We are receiving too many queries from the people that they unable to add  muscle plus finding it tough to add inches on biceps and grow other body parts even after following regular exercise schedule & eating clean diet.

Basically, they have reached the plateau where the muscles are not responding effectively. This happens because the body gets used to a particular exercise schedule and do not respond the same way as it used to do in the beginning.

The body is aware that you will do lift a particular weight with calculated repetitions and defined number of sets.

You can also call this as ‘Comfort Zone’.

In order to get rid of the plateau and to gain more muscle, one should try with different variations of exercise and change the workout schedule every 6 weeks.

There are different combinations which you can try to develop the muscles and the same are listed below :

  1. Increase repetitions : If you do 10-12 repetitions then increase them to 14-16 or 16-18.
  2. Lift heavy weights : If your lifting weights from sometime now then its time to increase the weights. Try to add at-least 5-10 pounds in every set.
  3. Change the type of exercise : Add different types of exercise instead of performing the basic one. Try free weights instead of working with machines.
  4. Drop Sets : Make the last set of every exercise to be the drop set. Make sure to take help of a friend or trainer to remove the weights gradually.
  5. Take complete rest : Sleep minimum 7-8 hours a day for faster recovery. It will actually help you to gain more muscle.
  6. Take leave form gym : Just relax and do not go to gym for a week. I know this is the most difficult part once you are in a habit of performing regular exercises but in order to exit the plateau, you have to do this. Once you start the gym again, I bet that you will feel the same pump and soreness which you felt when you joined gym for the first time.


10 Gym Mistakes To Avoid | Build Your Physique Faster | The Urban Fitness


Everyone make mistakes in the gym during the initial phase but we want to make sure that you should not be doing the same. In order to achieve your goal, the following mistakes must be avoided.


Mistake 1 : Skipping Warm Up Session

This is a very common mistake which people do in the gym. They generally skip the warm up and start lifting weights as soon as they enter in the gym.

Warm up is really important as it prepares your body to start lifting and eliminates the risk of injury. Moreover, it increase the blood flow in your muscles.

Always remember to go for a 5-10 minutes of warm up session before you start lifting weights.

Learn all the benefits of Warm Up.


Mistake 2 : Lack of Knowledge

Another issue with beginners is lack of knowledge which is perfect fine because its just the start and one cannot expect them to know everything.

Also, one should have a learning attitude and never think that you it all. There are many skills which you need to master in fitness. So,never be afraid to ask simple and silly questions.


Mistake 3 : Over Training

It is a very big misconception that if your train more then you will achieve results in short period of time.

Even if you train 45-60 minutes in the beginning, you are all set and leave for your home. There is no point of training in the gym for 2-3 hours a day initially as it will not going to help you.

‘Slow and steady wins the race’


Mistake 4 : Inconsistency

You need to be consistent with your training and nutrition. Just by joining the gym will not give you results unless you workout everyday and follow a balanced diet.

Workout in the gym at-least 4-5 days in a week even if your schedule is busy. You need to take out time for your goals and to be fit in life.


Mistake 5 : Improper Form

Don’t copy people in the gym.

Maybe few of them are training from 6 months and few with the huge muscles are working out from years.

Always learn from your trainer or coach as you may need to perform different exercises as per your goal.


Mistake 6 : Peer Pressure

Never get disappointed in your life because you may have many other qualities and a different personality which your friends or seniors may not have.

It takes time to build muscles and grow body and nothing can be achieved overnight. You just need to be consistent with your exercise routine and nutrition with the goal in your mind.


Mistake 7 : Rely On Supplements

If your diet is not right then supplements will never help you. Supplements just give you an extra edge and help you with the nutrients which you are lacking in your body.

If you are purchasing any supplement then you must be aware of the functionality of that products because you may or may not require that particular ingredient to achieve your results. So, instead of wasting your money, try to gain as much knowledge as possible before running to a supplement store.


Mistake 8 : No Goals

If you do not have a goal then how will you achieve that. Make short or long term goals and do the required hard work with proper nutrition and exercise plan.

You must have a road map with you otherwise you can be lost in the journey.


Mistake 9 : Impossible of Vegetarians

One of the biggest myth among the vegetarian people is that they lack protein content in their diet and they can never build a aesthetic physique.

In order to bust this myth, we have consolidated a list of top 20 food items for vegetarians which are rich in protein.

You just need to collect all these items and store them in your kitchen.


Mistake 10 : Steroid Use

Every teenager and young people are talking about steroids. Even if they have just joined the gym, they just talk about steroids most of the time but they unaware of the side effects which people undergo after injecting steroids in their bodies.

Just focus on your exercise, nutrition and give your 100% in the gym. Steroids may give you results for short duration but don’t even know the side effects which you have to suffer throughout your life.