Vince Gironda's "Blueprint for the Bodybuilder"

The Iron Guru Series

Vince Gironda's "Blueprint for the Bodybuilder"

I am glad to share with you this copy of Vince Gironda's book, the blueprint of the bodybuilder. I read this book a very long time ago online but lost track of where to find it again. Credits for sharing this book go to the guys who run facebook page dedicated to Vince Gironda named The Vince Gironda Tribute (click to visit for great Gironda content). A lot of Gironda's belief are scientifically validated to not only bring out muscle definition but also as a means to prevent and treat metabolic diseases like Type 2 diabetes. Enjoy the book and I hope you take good lessons from it. Vince Gironda's training and nutrition methods are the finest that the sport of bodybuilding has and will ever see. 

Thank you,

Vic

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Friday Q&A: Multiple Sclerosis

Q:I am curious about how yoga might be used to benefit someone with a diagnosis of Multiple Sclerosis (MS).  I have heard about it, but am not sure how to proceed.

A: Thanks for checking in about this. I am surprised we have not addressed this to date, so I am happy we will go over it today! After I did my teacher training in 2001, one of the first workshops I ever attended was down in the South Bay, where a well known teacher from Catalina Island, CA named Eric Small was teaching a weekend workshop for the National MS Society on “Yoga for People with Multiple Sclerosis.” In my previous incarnation as a full-time family MD, I had cared for a few patients who had the diagnosis of MS. But honestly, it was their neurologist that really addressed their MS and its symptoms more than I did. If only I had known then what I learned from Eric back in 2001, I would have had some very powerful tools to address this serious condition. And, boy, was I learning from the right person. Eric was diagnosed with MS as a young adult and had a pretty severe first episode, which made it hard for him to even walk without the aid of crutches.  Fortunately, he attended one of BKS Iyengar’s first classes in San Francisco in the late 60s and was taken under the master’s wings and taught how to work with his condition using yoga practices. Eric has rarely had any additional symptoms, a rare story with MS, indeed.

For those of you out there unfamiliar with MS, it is the most common neurological condition that leads to work disability in younger adults. Two-thirds of people with MS are diagnosed between the ages of 20-40, and although it is not a cause of premature death, it does often lead to significant disability. The theory behind MS is that the body develops an auto-immune response to the protective sheath that surrounds the nerves in the brain called myelin sheath, attacking it as if it were a virus or bacteria. Not only does this lead to scarring of the myelin, but it can affect the underlying nerve as well. The result is that communication running down the damaged nerves slows or stops, leading to all kinds of unwelcome symptoms, like muscle weakness, spasticity, lack of coordination, loss of balance, gait difficulties, tremors, swallowing trouble, speech disorders; numbness, tingling, burning, or pain; blurred vision, double vision, blind spots or blindness; bowel and bladder problems like urgency, frequency, retention, incontinence and constipation; as well as vertigo, depression, or emotional labiality; and short term memory loss and impaired concentration are the most common cognitive signs. This is a staggering array of symptoms, and because no two MS suffers will have the same constellation of symptoms, it can take a while to even get to an accurate diagnosis of MS.

There are a few different patterns for the affects people experience, and I am going to suggest that if you want to know more about that, check out the National MS Society website. But let's say that in many cases the symptoms will intensify for a while, referred to as a relapse, and at times they will diminish for a while, called remission. One of the main complaints from those with MS during a relapse is fatigue and heat intolerance. They often note fatigue arising in the late afternoon, and symptoms worsening if the environment is hot or if they overheat with activity. This is a perfect point of entry for yoga, especially quieter poses, restorative practices and breath work.

Viparita Karani (Legs Up the Wall Pose)

Although we have mentioned yoga’s benefits before, the MS society notes the following as particularly relevant in dealing with the huge list of possible symptoms that MS folks may experience: breathing becomes deeper and more regular; circulation increases, for better distribution of O2 throughout the body; flexibility increase; muscles and joints are toned; internal organs are massaged; and a general feeling of well-being arises. And since fatigue and heat intolerance are the most limiting factors to the MS student, the breathing and restorative practices are extremely beneficial for managing these symptoms and you might start out learning these for your benefit or teaching these first for your student with MS (see Mini Restorative Practice).

Because these students also often have some degree of spasticity as well as movement and gait disturbance, the systematic stretching and breath attention of yoga releases tension in the areas affected, while improving circulation and enhancing awareness of the student’s body. Body awarenessaids in recognizing and regulating an individual’s unique MS symptoms. In addition, regular practice will also improve coordination, helping directly with balance issues and helping with transferring.

Many MS students may be using a cane, crutches or a wheelchair some of the time, so you will need to become familiar with using all of the props you can. Chair practices (Chair Yoga) are helpful, but even having poses these students can do in bed will be very helpful if they can not transfer to a chair or the floor easily. So, depending on the individual’s function on any given day, you will either be doing a fairly typical yoga class, a chair yoga class or a very modified class in the wheelchair or in a bed. The key will be to keep things quiet and cooling in general. During times of remission, if there are minimal symptoms, you could try sharing a regular intensity class, as long as heating poses or sequences don’t lead to a flare of symptoms. I’m hopeful these general guidelines will give you a place to begin your exploration of yoga for MS.

—Baxter

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On Teaching Seniors: The Benefits Flow Both Ways!

by Bridget

Wet Handlebars by Melina Meza

While not yet a senior myself, I do teach seniors at the North Berkeley Senior Center. I came to yoga with serious, debilitating back pain—caused by high-speed, over-the-handlebars bike accidents in my teens, and untreated whiplash from several car accidents later on. The gentle Iyengar-style yoga taught at The Yoga Room in Berkeley set me on a path of healing. So, to me, yoga has been a therapeutic, kind and compassionate endeavor—one that has strengthened my back and quieted my mind to an extraordinary degree. Because of this, teaching seniors and working with any physical limitations they may have has been a pretty natural process.

My students at the senior center range in age from late-50s to late-80s. Within the group there's also quite a range of abilities, but there is such a sweet cohesiveness, and a sense of community and support for each other. I try to keep class moving along for the more active students, but everyone is patient when I spend some extra time making sure a new student can keep up. A core group arrives early to set up chairs and bring props into the room from the storage closet, and at the end of class everyone works together to get the room cleaned up, chatting about their interesting, full lives as they go. Last week, one of my students told me that she always feels better after she comes to my class. I paused for a moment to take that in and I realized that I always feel better after teaching it too.

These active seniors are always up for trying something new. I remember the first time I taught a modified inversion – handstand with feet on the chair – an 83-year-old student (after I’d offered an assist and some suggestions for strengthening her pose) stepped down from the chair, looked up at me, and said, “That was FUN!” Of course, handstand isn’t for everyone, and we work carefully up to a final pose. I always offer alternatives, explain potential health hazards, and I often turn poses into “partner poses” just so they can have someone watching and can help each other to remember the details. The partner work also cuts down on the number of people actually attempting a pose at one time, giving me a better chance to keep an eye on the entire room.

While active, eager and ambitious, they also tire more easily than my other student populations. One of my first experiences teaching seniors, I was substituting a class regularly taught by Herta Weinstein. This large class came with an assistant who knew the students well. After I’d led them through nearly half of the ambitious practice I had planned for the hour and a half class, the assistant leaned over and whispered, “I think they need to rest.” I was surprised to realize that the sighing I was hearing was about them wanting a break, not them wanting me to hurry up!

There's never any rush to get it right. That's the beauty of yoga - there is always something new to work on, so you'll never run out of topics to explore, muscles to strengthen and alignment to finesse. My students have reported feeling stronger, better-balanced and more energetic with the addition of the yoga practice. From my perspective, they are all gaining form and body awareness that is gorgeous to behold.

One of my favorite things about teaching this population is their dedication, both to yoga and to the community they’ve developed in the room. Another is that they’re tremendously creative and interesting. I’ve attended piano concerts, photo exhibits, and a Weavers Guild exhibit, all featuring the work of my students. I’ve also attended live performances, eco-movies and co-op dinners with my students, and any time it’s cold you’ll see me wearing a hat crocheted by one of them. My life is so enriched by their presence, and I continue to count working with them among the highlights of my week.

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Yoga and the Mind-Body Connection

by Ram

Succulent Plant with Blossom by Melina Meza

Both the Bhagavad Gita and the Yoga Sutras of Patanjali provide several references to how a sound mental health helps to achieve a stable physical body. According to these texts, the goal of any human activity is to achieve a state of perfect understanding, clarity, and renewed strength that can be achieved only from a strong mind-body connection.The mind-body connection uses our thought process to minimize the negative effects and positively influence our body’s physical responses. Thus, positive qualities (including happiness, appreciation, selfless service, and so on...) help to relax the mind, which in turn strengthens the physical body.

The mind-body connection is described as follows in both the above mentioned texts:

“vita raga vishayam va chittam – Verse 1.37 Yoga Sutras (see here)

indriyanam hi caratam, yan mano 'nuvidhiyate
tad asya harati prajnam, vayur navam ivambhasi

Chapter-2 Verse 67, Bhagavad Gita  (see here)
Continuous thinking about the objects of senses creates attachment which leads to desire, and when the desire is not fulfilled, one gets confused. That in turn leads to delusion and loss of memory. The loss of memory causes destruction of reasoning due to which an individual loses his physical balance and is ruined. As a boat on the water is swept away by a strong wind, even one of the senses on which the mind focuses can carry away a man's intelligence. Contemplating on having a mind that is free from desires, the mind gets stabilized and tranquil.

Studies have shown that when you just think of a past traumatic experience, your mental and physical responses to that experience are similar to the responses you would have exhibited when the event actually happened. For example, if you recall a painful/agonizing experience, you will notice that your heart is beating faster, you may start to sweat, and your hands may become numb, cold or clammy. Thus, mind-body connection means that you can use your thoughts to positively influence your body’s physical responses. It is imperative that we minimize the negative thoughts and maximize the healthy, healing aspects of our mind-body connection.

So powerful is the mind-body connection that a new model of understanding human behavior and health has been put forward by leading psychologists and psychiatrists. The “biopsychosocial model,” requires that a healthcare team address the biological, psychological and social influences upon a patient's functioning for treatment of any diseases. In essence, the biopsychosocial model states that the stability of the physical body depends on the status of the mind, and the mental strength in turn depends on the physical stability. Poor mental health can weaken the physical body and puts an individual at risk from several physical ailments. According to the Anxiety Disorders Association of America, an estimated 40 million adult Americans suffer from some form of mental disorder. Treating these disorders costs the US more than $42 billion a year. When you are feeling stressed, anxious or upset, you tend not to take good care of your health. Thus, health is best understood in terms of a combination of biological, psychological, and social factors rather than purely in biological terms. This concept is now widely used in the medical field to address health and disease, especially chronic diseases.

How do we stabilize the mind and improve our mental health? Some of the simplest ways are:

• Try to reflect on your emotions and understand the causes that triggered these emotions
• Sort out the causes
• Express your feelings in harmonious ways and make changes to your lifestyle to improve your mental health
• Live a balanced and harmonious life
• Focus on the positive things in life
• Let go of events/things in your life that overwhelm or stress you
• Create a place of joy at home or your workplace
• Calm your mind and body
• Exercise your brain just like you exercise your physical body

There is now scientific evidence to support some of the above mentioned claims, especially the latter ones. According to a recent study, twenty minutes of yoga is better for boosting brain activity than vigorous exercise for the same amount of time. Researchers report that a single, short session of hatha yoga improves memory, speed and focus, more so than regular workouts. The study involving 30 female undergraduate students focused on seated, standing and supine yoga postures followed by a brief meditation and regulated breathing (pranayama). The students also completed an aerobic exercise session where they walked or jogged on a treadmill for 20 minutes. At the end of the yoga and exercise sessions, the students were all asked to take a short survey that tested their cognitive skills. The researchers were surprised to see that students showed more improvement in their reaction times and accuracy on cognitive tasks after yoga practice than after the aerobic exercise session. Nearly all of the participants were better able to focus their mental resources, process information quickly and more accurately and also learn, hold and update pieces of information more effectively after a yoga practice than after performing the aerobic routine. The researchers believe several factors could explain the results including but not limited to (1) enhanced self-awareness and mental clarity that comes with meditational exercises and (2) reduction in anxiety and stress after yoga, meditation and breathing exercises which may improve scores on cognitive tests.

An earlier study also found that regular yoga sessions can help fight off depression as it boosts levels of a chemical in the brain which is essential for a sound and relaxed mind. Researchers found that the levels of the amino acid GABA are much higher in those who practice yoga than those who do the equivalent of a similarly strenuous exercise such as walking. This suggests that yoga could serve as a safe therapeutic treatment for disorders such as depression and anxiety disorders that feature low GABA levels. (See sciencedirect.com and ncbi.nlm.nih.gov for more information.)

A week ago I wrote about the benefits of yoga in curbing inflammation and inflammatory diseases in my post Chronic Inflammation and Yoga. Together with today’s article, it appears that yoga can be adapted as a safe and effective therapy for inflammatory diseases and mind-body problems as well. Now I have a couple of choices to ease the rheumatic pain in my joints and reduce the fear in my mind. Either I choose the NSAID or I go for my mat.  The yoga mat in the corner of the room is beckoning me, so you may have recognized my next move: GOT YOGA!!!

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Cortisol and Good Health

by Baxter

Fallen Tree by Brad Gibson

We have mentioned one of the body’s important hormones, cortisol, on these pages a few times in the recent past, but always with the slant of it somehow being a problem child, a bad actor, a rotten apple, as it were. But cortisol, when it is working in harmony with a well-balanced body and mind, is part of a elegant system that tries to help us respond in the best way possible to short term stressful situations that are bound to arise in our daily lives. So on a daily basis, during the early morning hours - around 4-5 am, the body releases a bit of cortisol to get your inner furnace ready for the first foot hitting the floor in the morning. It releases a bit of sugar into the blood stream, sends a bit more blood to the brain and heart, and really gets us ready for action, however mellow or intense our morning will be. Then, if the day is relatively uneventful, the level of cortisol gradually diminishes to its lowest levels around 10pm.

When released in response to unexpected stressful events, it has many more helpful roles to play. It has a strong anti-inflammatory effect, which is helpful with acute injury, so it can act like a fire truck when the body’s immune response to infection is too strong by decreasing the life span and production of one of our white blood cells known as lymphocytes. Basically, it tries to keep a balanced approach to infections.

Cortisol has an effect on the cardio-vascular (CV) system by controlling the smooth muscles in the walls of our arteries. In normal circumstances, this allows cortisol to help boost our blood pressure in the short run when we need extra work from the CV system. It has effects on the central nervous system (CNS), too, influencing behavior, mood, excitability, and the electrical activity of neurons. When we put all that together, cortisol is designed to respond to stress by providing fuel in the form of glucose, mobilizing fat and proteins for back-up fuel supply, modifying the immune response, heartbeat, blood pressure, brain alertness and the response of the nervous system to get us through the rough spots.

The cool thing about cortisol is that is has evolved to enhance the body’s response to stress while also protecting from excessive response to stress. The key thing about the place that produces cortisol, the adrenal glands, is that they need time to recover after stressful events have passed. And herein lies the rub!  If we give the body some time to recover between stressful events, the adrenal glands can do their job well, cortisol levels are adequate to the demands of the body, and you stay healthy and ready for the next stressful event.

But if you are either under constant stress, or your mind is prone to brooding about the past or anxious musings about the future or even negative assessments about the present moment, your adrenals interpret this as an actual stressful event occurring right now, and cortisol gets released into your system. So cortisol levels remain high in the blood stream for greater periods of time, which can result in swelling of the gland itself, and an increased chance of the following negative effects: loss of immunity secondary to shrinkage of lymph glands, increased risk of stomach ulcers, increased risk of hypertension, heart disease and other vascular disorders, excess sugar in the blood stream and more chance of developing diabetes. Not a good outlook! 

And as I mentioned last week, chronic stress depletes your supply of cortisol and can steal the building blocks of your sex hormones (see Yoga and Male Menopause), thus negatively impacting your sexual function and your reproductive capacity. What’s a yogi to do? 

Supta Baddha Konasana (Reclined Cobbler's Pose)

The good news is that your regular yoga practice, if it includes those much needed restorative poses (see Restorative Yoga), yoga nidra (see Yoga Nidra and Deep Relaxation), long guided meditations and generous Savasana (see Savasana Variations), should be the perfect balancing act for keeping the adrenals healthy and the cortisol cycle in synch with your changing needs. One fact that might influence your asana and even your exercise regimen is that aerobic or effort-full exercise (and some forms of yoga definitely fit the bill) can cause a release of cortisol to deal with the short term “stress” of the increased physical effort. If you work out or do asana in the morning, when there is still a bit of cortisol around from the 4 am release, the effects of the brief elevation are minimal. However, a late day work out could be theoretically more problematic, with a negative effect on sleep patterns as one possible side effect. So I would recommend active workouts and asana for the morning, and restorative practices in the evening if you want or need to do something later in the day.

So remember, cortisol is a good guy just trying to do its job. It’s the stress and our reactions to it that are really the culprits. Fortunately, we have the technology to neutralize this threat to our healthy aging! 

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Yoga and Menopause: Frozen Shoulders

by Nina

When I was doing research for my post on menopause and headaches (see Yoga for Menopause: Headaches), I was very surprised to learn that the most common complaint that Japanese women have during menopause is not headaches (which is what I previously thought) or hot flashes (the most common complaint in the US) but frozen shoulder. As many of you probably know by now, I experienced two bouts of frozen shoulder during perimenopause/menopause. Although I knew this condition was common among women my age, no one I consulted about the condition really tied it directly to menopause, although there was some speculation that it might be related to hormonal changes. That's because they all said  no one really understands what causes this temporary (though very painful) problem. So it was very interesting for me to learn that in Japan it is considered a problem related to menopause. And because we've been focusing recently on menopause and I'm very, well, experienced, with this particular problem, I decided this would be a good time to write about it. (By the way, men also get frozen shoulders, and all the advice in this post will pertain to them as well.)

So to start, what exactly is frozen shoulder? According to the Mayo Clinic web site:

"Frozen shoulder, also know as adhesive capsulitis, is a condition characterized by stiffness and pain in your shoulder joint. Signs and symptoms typically begin gradually, worsen over time and then resolve, usually within one or two years.

Treatment for frozen shoulder involves stretching exercises and, sometimes, the injection of corticosteroids and numbing medications into the joint capsule. In a small percentage of cases, surgery may be needed to loosen the joint capsule so it can move more freely.

Frozen shoulder typically develops slowly, and in three stages. Each of these stages can last a number of months:

Painful Stage: During this stage, pain occurs with any movement of your shoulder, and your shoulder's range of motion starts to become limited.

Frozen Stage: Pain may begin to diminish during this stage. However, your shoulder becomes stiffer, and your range of motion decreases notably.

Thawing Stage: During the thawing stage, the range of motion in your shoulder begins to improve."

I'd like to expand on this a bit. First of all, your range of motion, especially if you're a fairly flexible yoga practitioner like me, is drastically reduced. Basically, at the frozen stage you can barely move your arm, in any direction. Even lying on your back, with your arms resting directly on the floor can be painful because your arm needs to be in a completely neutral Tadasana position to be pain free. And the pain is really pretty bad! Sleeping is difficult unless you prop your arm up on a pillow so it doesn't hurt, and of course if you move your arm around in your sleep, pain may wake you up. Some ordinary household tasks are difficult or impossible because you can't raise your arm or carry heavy objects, like shopping bags. Eventually lack of use makes your arm weak, so when you're over the frozen shoulder, strengthening is important.

It's essential to have an expert diagnose you for frozen shoulder because other shoulder problems, such as a torn muscle, are treated very differently. But the tests for frozen shoulder are very simple and not invasive, because with a torn muscle, someone else can move your arm for you, but with a frozen shoulder, your arm just won't move at all. So your doctor or physical therapist, will simply move your arm for you in various directions.

Once you have a diagnosis, how can yoga help? Well, first yoga provides a lot of good shoulder stretching exercises, which are recommended by the Mayo Clinic. The sequence that Baxter and I developed for tight shoulders (see Featured Sequence: Opening Tight Shoulders) was partly influenced by the routine I developed for myself to stretch my frozen shoulder. Try poses 2 through 7 from this sequence. Of course, when your shoulder is frozen, your arm will not be able to be straight up the wall as in the photos, but even if you have to bend your elbow and creep the frozen arm just partly up the wall, that will still be a good stretch. This is one case where moving into the pain is actually beneficial rather than harmful. And I actually found that stretching left me feeling better afterward, so that helped motivate me to practice through the pain. And, hey, look at me now! (See Living Proof for my testimonial about the effectiveness of shoulder stretches.)

To continue with your regular yoga practice, you'll need to modify your arm position in standing poses. For example, in Tree pose have your arms in namaste, in Warrior 2 pose have your hands on your hips, and Triangle and Extended Side angle poses, when your frozen arm is on top, just keep it tucked against your side or with your hand on your hip. In seated forward bends, you'll need to support your frozen arm, perhaps on a block, as you won't be able to reach for your feet. In restorative poses, be sure to place a folded blanket under your arms to support them so the frozen arm doesn't fall into a painful position. For poses you just can't do, like inversions or backbends, come up with an alternative. I did Standing Forward Bend and Widespread Standing Forward Bend with my head on a block instead of Headstand and Legs Up the Wall pose instead of Shoulderstand. You won't be able to do most backbends, so try practicing a passive, supported backbend of some kind to maintain mobility in your spine during this period. If you're in class, ask your teacher to help you find appropriate alternatives.

For the stress and pain associated with this condition, practice conscious relaxation in your favorite form (see The Relaxation Response and Yoga). When asana just seemed too hard for me because almost anything made my arm hurt, I experimented with a long version of yoga nidra.

Finally, after your shoulder is back to normal, your arm is going to be very weak from lack of use. Now is the time to do some arm strengthening poses! See Upper Body Strengthening the Easy Way and our featured upper body strengthening poses for ideas.

Of course, it is no fun going through this, but a frozen shoulder is a temporary condition. And with the help of yoga you can regain both flexibility and strength. Hey, I'm even back to doing arm balances!

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Latest Creatine Research: Postworkout intake may be better. By Veeraj V. Goyaram.

Supplement Science Update

Latest Research on Creatine timing:

Taking Creatine Post-workout may be more Beneficial than Pre-workout

Should my Creatine tub be in my gym bag rather
than on my book stack?

This is how science works. What has been discovered today may be disproven tomorrow. We must adapt to evolving knowledge and be flexible enough to consider the available evidence. Remember in my previous article titled Creatine: does it matter when you take it? I proposed that it does not matter when you take your creatine and that taking it in the morning on an empty stomach seems better? Although my advice has not been disproved, there is more recent evidence that shows that taking creatine after training may be better.  

Click here to read the scientific article

The Study

Tested on whom?
The study was conducted by famous sports nutrition researcher Jose Antonio and Victoria Ciccone from Nova Southeastern University in the USA (Antonio and Ciccone, 2013). The experiment was done on 19 male recreational bodybuilders with training experience of more than 1 year. These guys were asked to stop taking any form of workout supplement or dietary aid at least 4 weeks before the study began.

Creating Intake and training protocol 
The subjects were allocated to two Creatine Intake groups that took 5g Creatine Monohydrate either immediately before (PRE) or immediately after training (POST). The subjects started a four week resistance training program which was geared towards muscle hypertrophy. Subjects trained 5 times a week for about 60 minutes each session. On non training days the subjects still took Creatine at a time of their convenience. 

The finding

• Muscle gain and fat loss: The POST group gained more lean body mass (2.0 vs. 0.9kg) and lost more fat mass (-1.2 vs. -0.1kg) than the PRE group. However, the difference was negligible and not statistically significant although it could have possibly been larger had the study been carried out for longer (>4weeks).
• Strength gain on the bench press: The POST group experienced a higher increase in bench press 1RM strength (7.7 vs. 6.6kg) compared to the PRE group. Again the data was not statistically significant but could possibly be beneficial.  

Your take-home message 

Although it is a bit too early to tell whether POST is the only way to go, this study is interesting because it addresses an issue of creatine intake that has not been measured before. It is indeed good to see such kinds of research being done that are able to answer some of the questions that bodybuilders may have in mind. More research is needed using a) more subjects b) a longer period of creatine administration and c) more experienced subjects.

Personally, based on personal experience, anecdotal and scientific evidence I find that the two best times to take Creatine are a) in the morning on an empty stomach and b) post workout after a meal containing carbohydrates. In both cases my Creatine is fully dissolved in lukewarm water.

You love to discuss bodybuilding? Join us for daily discussions on our Facebook group!

References

Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10(1):36.

Yo Vic, what's up with these ads buddy?

Well, I am making myself available to a limited number of people who wish to benefit from one-on-one coaching both online or in person in Cape Town, South Africa. I am already working closely with two competitive bodybuilders since 2010, one who won the Mr. South Africa overalls in 2010 (Elton Horn) and another one who is aiming for the Mr. Westen Cape next week (Duane Gilbert). If you wish to have a customized training and diet program for any physique goal, if you need help building a supplement stack that delivers results (while saving a lot of money) or just want your questions answered by a professional then drop me an email for my competitive rates. Serious persons only. I don't ask for any money for my articles and the money I make will be invested into this always-will-be free website site and my knowledge which eventually always comes back to you. Man, there are some nice textbooks that I desire to buy and read on training and nutrition science! 

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer: The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Correspondence: vicgoyaram@gmail.com

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