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.
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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.
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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.
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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.
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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.
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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.
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The sport
How to check a personal trainer's credentials in India
Seven questions to ask before you pay, what the common Indian certifications mean, and our own coach put through the same checklist.
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Training
Do people who lift weights live longer?
Sixteen studies, a 17-country grip strength study that included India, and the catch: are gym-goers just healthier people anyway?
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Training
How much training builds muscle
Sets per week, days per week, training to failure and protein, from a 2026 analysis of 67 studies. Soy works as well as whey.
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Eating
Why exercise alone rarely melts fat
The body offsets much of what exercise burns. What a 2026 study found, why weights behave differently, and what actually works.
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Training
Heart attacks in the gym: what the research shows
Why young Indians are collapsing in gyms, how rare exercise-triggered cardiac death is, and the warning signs that come first.
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Eating
Semaglutide in India, and what it does to your muscle
Generic semaglutide launched in March. How much of the weight lost is muscle, what happens when you stop, and what training does about it.
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Eating
What lab tests found inside Indian protein powders
Two independent studies, a Delhi raid, and how to buy a protein powder safely, from a gym that sells none.
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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.
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Eating
Protein for Indian vegetarians
How much you need, what a Gujarati day usually provides, and how to close the gap without supplements.
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Eating
Fat loss during wedding season
Holding your progress through a run of weddings and festivals without either derailing or missing out.
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Training
Your first 90 days in the gym
What really happens week by week for a beginner, including the weeks where nothing visible changes.
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Training
How to lose belly fat
Why you cannot target one area, and why visceral fat matters more for South Asians.
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Training
Cardio or weight training for fat loss
What each contributes, and why weights decide how you end up looking.
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Training
Why you regain weight after dieting
The three mechanisms behind regain, and what people who keep it off do differently.
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Choosing a coach
A coached gym or a budget gym
The two models compared honestly, including the situations where the cheaper one is the better answer and we are the wrong choice.
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Choosing a coach
A trainer, or just a membership
Rs 5,000 against Rs 25,000 for three months, and an honest account of who genuinely needs the second one.
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Choosing a coach
A gym or a home workout
Where training at home genuinely wins, and what a gym adds once bodyweight stops being enough.
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How we train
Yoga or the gym
What each one actually gives you, what the back pain research says, and why both happen in the same hour here.
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Choosing a coach
How to choose a gym in Surat
Twelve checks before you pay anyone, including the ones where we come off worse.