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.








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.





How To Loose Belly Fat ? | Tips for Reducing Belly fat !! | The Urban Fitness

One of the major concern with most of the people is that they struggle too much to reduce the belly fat. They often get irritated by not getting response and results after putting all efforts to achieve this goal.

By doing just crunches or cardio will not help at all. In order to loose the belly fat, you need to train the whole body and not just a single body part. One thing which you need to understand is that spot reduction of fat from a particular body part is not going to happen unless you go for liposuction or other surgeries which may have many side effects and we never recommend to go for the same.

Loosing belly fat is not tough if proper nutrition and exercise schedule is followed regularly.

Tips for reducing belly fat :

  1. Proper Exercise Routine of All Body Parts :

Start doing exercise and target each body part and train your biceps, triceps, shoulders, back and most importantly legs. When you exercise and lift weights, your core also works at the same time which further helps in reducing the body weight.

Do abs exercise post your workout 3-4 times a week and include 2 cardio sessions during the week.

2. Eat Protein Rich Food :

Add more protein in your diet as protein actually helps to reduce the body fat percentage and at the same time adds more muscle content. If you are comfortable eating no-vegetarian food then add chicken and fish in your meals.

However, if you are a vegetarian then please read the top 20 sources of protein for vegetarians which we shared earlier and start accumulating the listed food items in your kitchen so that you can add the same in your diet.


3. Say no to Sugar, Sweets & avoid Sweetened Drinks :

You look what you eat.

Just think for a moment before you add anything in your body. I’m sorry but you have to stop the careless attitude if you want to achieve results and get rid of that belly fat.

Instead of drinking the sugar-sweetened drinks, go for fresh juices. After all. Also, if you are not ready to leave sugar then you can just replace sugar with honey or sugar free tablets for taste.


4. Drink Green Tea :

If you are not already drinking green tea then start drinking from today and make it a regular practice. It will not just help you to loose the belly fat but it may build your immunity to the next level.

Learn all you need to know about Green Tea.





Cheapest Fat Burner In The World – Coffee !! | 9 Benefits of Drinking Coffee

World’s Best and Cheapest Fat Burner :

Whether you are an athlete or not, everyone wants to get rid of the excess fat present in the body and there are many supplements available in the market for fat burning.

But the World’s cheapest ingredient to burn fat is already available in your kitchen and i.e ‘Coffee’.

‘Coffee is the natural fat burner that works’. You now have a reason to start loving coffee 🙂

Yes, just by drinking black coffee everyday, you can burn the body fat 😉 and there are no side effects of using this.

Caffeine is considered as the best fat burner this world and is widely used by athletes and bodybuilders. There are many other benefits of drinking coffee and we will cover that in a moment from now.

Which is the best time to drink coffee to burn fat ?

  1. Early Morning : Drink one cup of black coffee (add sugar free tablet if required).
  2. Pre-Workout : Before going to GYM, drink one cup of black coffee. Also, try adding carbohydrates(small meal) for best results.
  3. Post Workout : Some people recover really fast after the exercise but for the others, it takes more time. So, adding coffee with the post workout meal will enhance the recovery.

Benefits of drinking black coffee :

  1. Coffee works as a fat burner : It improves the metabolism up-to 11% and dramatically increase fat burning potential.
  2. Coffee is the best Pre-workout supplement : Coffee helps you exercise more better. It gives spike to the adrenaline which further helps increasing exercise performance by 10-12%.
  3. Coffee is good for your heart : It reduces the risk of heart failure.
  4. It improves brain function : Coffee make you smarter. It improves your mood and energy levels.
  5. Coffee is rich in Antioxidants : Antioxidants helps in fighting with free radicals in the body and there are approximately 1000 different antioxidants in coffee bean.
  6. It lowers the chances of developing cancer.
  7. Coffee is rich in nutrients : It contains nutrients like magnesium, potassium and likewise.
  8. Coffee helps in fighting depression : Studies have shown that drinking coffee regularly can save from anxiety and depression issues.
  9. It build your immunity : You can stay away from many diseases by drinking coffee on regular basis.