How we train
The S R Gym method
The six rules Brijesh has coached since 1999: yoga before weights, form before load, and why he will not coach steroids.
Guides
A small number of things worth writing down properly, from a gym floor in Surat rather than from a content calendar. We would rather publish three useful pages than thirty that repeat each other.
How we train
Surya Namaskar before weight training
The twelve positions in order, how many rounds before lifting, and an honest reading of what the research on back pain shows.
Surat specifics
Garba, fitness and your heart
Preparing for nine nights of Navratri, who should see a doctor first, and the warning signs that mean stop.
The sport
Steroids and bodybuilding in India
What the research actually shows about anabolic steroids, from a registered judge who teaches steroid awareness to trainers and refuses to coach their use.
The sport
Competing in bodybuilding in South Gujarat
How the regional shows work and what judges actually score, from the president of the association who sits on the panel.
The sport
How to become a personal trainer in Surat
The realistic route in, from someone who teaches the certificate course and has hired the graduates.
Eating
Losing fat on a Gujarati diet
Where the calories actually sit in a normal Surat day, six swaps that keep the food recognisable, and a sample day.
Eating
Protein for Indian vegetarians
How much you need, what a Gujarati day usually provides, and how to close the gap without supplements.
Eating
Fat loss during wedding season
Holding your progress through a run of weddings and festivals without either derailing or missing out.
Training
Your first 90 days in the gym
What really happens week by week for a beginner, including the weeks where nothing visible changes.
Training
How to lose belly fat
Why you cannot target one area, and why visceral fat matters more for South Asians.
Training
Cardio or weight training for fat loss
What each contributes, and why weights decide how you end up looking.
Training
Why you regain weight after dieting
The three mechanisms behind regain, and what people who keep it off do differently.
Choosing a coach
How to choose a gym in Surat
Twelve checks before you pay anyone, including the ones where we come off worse.