Glutamine! | Benefits of Glutamine | Build More Muscles !!

Today, we will discuss the benefits, purpose and importance of ‘Glutamine’ but before that, lets just understand the meaning of Glutamine.

Whats is Glutamine ?

Glutamine is a non-essential amino acid and non-essential amino acids are naturally produced by our body whereas essential amino acids are not produced by the body.

Food items which contains Glutamine are kidney beans, chicken, meat, fish & spinach.

But if you are an athlete or into bodybuilding and working out in the gym more that 5-6 days with serious goals then you need more amino acids in your body for faster recovery.

Why you should take Glutamine ? Benefits of Glutamine ?

Basically, in order to make recovery faster and build more muscles, amino acids are required in the body. When you do muscle training, you actually tear the muscle tissues and in order to make them grow and recover at a faster pace, consuming Glutamine is recommended.

Glutamine is the most underrated supplement and the same is neglected by most of the people. But if you are serious about your results then you must add Glutamine in your supplement stack.

When to take Glutamine ?

The best time to take Glutamine is post workout when your body needs to recover the teared muscle tissues. Also, you can consume Glutamine early in the morning when your body craves for nutrients.

Moreover, it is highly recommended to consume Glutamine before you go to bed in the night as your body goes into the repairing mode.


How much Glutamine to consume ?

The dosage which you consume for the best results is described below :

  1. Early Morning : 5 grams
  2. Post Workout : 5 grams
  3. Before Sleep : 5 grams

Always remember to drink at-least 3-4 liters of water everyday so that the supplements and their nutrients can be supplied to blood stream and finally to your muscles and you can get better results.





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.


Best Whey Protein Powder-Top 10 List of Whey Protein Supplements


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 :


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.





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.



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



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.



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.




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



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.



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.



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. 



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



Should We Take Multivitamins ? | 10 Benefits of Multivitamins | Health and Fitness

Multivitamins :

Hello Guys, Today we will discuss about Multivitamins. We receive many queries regarding this supplement. There are many questions from different people like ‘Shall they use Multivitamin or not ?’, ‘What are the benefits of using Multivitamin supplement ?’, Is there any side effect of using Multivitamin supplement ?’, ‘What is in a Multivitamin tablet ?’, ‘What are the ingredients in Multivitamin ?’, ‘Is Multivitamin for Bodybuilding ?’ and likewise.

First of all, I would like to tell that Multivitamin is a micro nutrient whereas Protein, Carbohydrates and Fat are macro nutrients.

We easily get macro nutrient from our daily diet and meals which are used as a fuel for muscle building and provides sufficient energy for the daily normal activities but what about micro nutrients? Have your ever thought about it ?

Benefits of Multivitamins :

Right from your skin, hair, nails, eyes and all the small organs and body parts needs multivitamin. Your body require Vitamin A, Vitamin C, Minerals, Antioxidants, Zinc, Iron, Magnesium, Calcium (for bones) and many other nutrients to keep you healthy but it is almost impossible to fetch all these vitamins and minerals from the daily diet.

The benefits of using Multivitamins are mentioned below :

  1. Multivitamins helps with recovery of illness.
  2. Studies shows that Multivitamin helps in weight loss.
  3. Supports prenatal health.
  4. It decreases the chances of birth abnormalities.
  5. Make you more focused.
  6. Also, it keeps your more energy on the top level.
  7. Multivitamins are considered as the best supplement to support health.
  8. It prevent deficiencies across the body.
  9. Enhances the exercise recovery.
  10. Last but not the least, it improves brain function

Whether you are doing exercise/bodybuilding or not, anyone can take the Multivitamin supplement. Right from kids to elderly people, everyone in the family must include multivitamin in their daily diet.

Multivitamin come in various forms like tablets, capsules & soft gels. There are no side effects of using multivitamin and it completes the missing nutrients, vitamins and minerals in your body. One of the best Multivitamin supplement is Opti-Men Daily Multivitamin Supplement by Optimum Nutrition