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.

 

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.

 

 

 

 

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.

 

Best Whey Protein Powder-Top 10 List of Whey Protein Supplements 2017-Theurbanfitness.com

 

Whey protein is one of the best form of protein available in the market with low carbs and high protein content in it. Anyone can consume whey protein as it is completely safe.

Whey protein is also considered as a healthy meal replacement. In today’s life, we do not get enough time to make and eat nutritious food throughout the day. Instead of eating fried and junk food, we must supplement our body with good protein supplement. After all, you look what you eat.

Learn the 16 benefits of Whey  Protein.

Here is the list of top 10 Whey Protein supplements of 2017 :

  1. OPTIMUM NUTRITION-GOLD STANDARD-100% WHEY

Each serving gives you 24 grams of all-whey protein and 5.5 grams of naturally occurring Branched Chain Amino Acids (BCAA’s) which is appreciated by athletes. There are 20 tempting flavors to choose, ON’s Gold Standard 100% Whey gives you ample of ways to keep workout recovery fast and interesting.

 

2. NITRO-TECH BY MUSCLETECH

 

 

Other whey protein supplements may have only a few grams of highly bio-available and easily digested protein in the box. However, Nitro-tech is enhanced with the most refined form of creatine for faster gains in muscle and gives mind blowing strength.

 

3. BSN SYNTHA-6

BSN SYNTHA 6 is one of the best protein supplement available in the market. It mixes really well with milk and water and the taste is delicious.

Contents of BSN SYNTHA 6 per serving:

  • Contains 22 g protein 
  • 5 grams of fiber per serving
  • 10 grams of essential amino acids 
  • Produces rich & creamy milkshake taste
  • Enhance muscle protein synthesis and support recovery

 

4. MUSCLE PHARM COMBAT POWDER-100% WHEY

Another protein powder on our list is Muscle Pharm Combat 100% Whey.

COMBAT 100% WHEY is a low-carb and high-protein supplement and it tastes great protein. This protein powder has minimal fat and low sodium which delivers fast digesting protein sources to build and grow lean muscles.

 

5. DYMATIZE ELITE 100% WHEY PROTEIN

Dymatize Elite 100% Whey :

  • Scientifically proven & fast-digesting.
  • 5.5 g of Branched Chain Amino Acids (BCAAs) to build muscle and supports in recovery.
  • 2.7 g of L-Leucine to enhance activation of Protein Synthesis.
  • Can be use Pre-workout, Post-workout and anytime for a healthy meal replacement.

 

6. MUSCLETECH PHASE 8

About MUSCLETECH PHASE8 :

  • Complete sustained-release 8-hour protein.
  • Consists of 7 high-quality protein sources.
  • Increases muscle size, strength and promotes recovery.

 

7. CELLUCOR COR-PERFORMANCE WHEY

About the Product :
  • 25 g of 100% Whey Protein with 130 calories plus 1.5 g fat and 3  g carbs per serving.
  • 5.5 g of BCAAs and naturally occurring digestive enzymes per serving.

 

8. EVLUTION NUTRITION STACKED PROTEIN

About the Product :
  • 25 g complete protein complex in the box.
  • With low fat and no amino spiking.
  • Contains 5 g glutamine with 5 g BCAA’s.

 

9. PESCIENCE SELECT PROTEIN

About the Product :
  • Enhancing the blend with pre-digested leucine peptides, this protein. allow for blood levels of leucine to spike, which then further spikes muscle protein synthesis and helps in lean muscle building.
  • Whey protein then gives your body the essential amino acids.
  • On the other hand, casein protein finishes the job by maintaining lean muscle accrual for many hours. 

 

10. NLA FOR HER HER WHEY

About the Product :
  • It promotes lean muscle growth
  • Fuel up the muscles during high intensity training and workout.