Motivational Quotes from the Predator Mr. Kai Greene

Motivational Quotes from the Predator

Mr. Kai Greene

A definition of Success

Success is not based on genetics. It’s not based on how nice his car is. It’s not based on how pretty my face is. How small my nose needs to look, whether or not I’m the right complexion. I have an eight inch scar down the side of my face but I have a camera in front of me more often than not. Which just means that if you work hard and that your work is recognized, then the sky is the limit. So to all the people out there who think they are ugly and everything I’m holding it down for you. But more importantly you can still be a success. For all the people who think “Well, I’m too short”, I’m still holding it down for you, you can still be a success. Find the things that you are excited about and that you can give your all in and work really hard towards attaining it. 

Quote from the Kai Greene Video. Kai Greene: A day in the life. By Mike Pulcinella

Some pictures of Kai Greene at the 2004 NPC Team Universe where he won his pro card. Photos courtesy of Ironman Magazine

Now he rivals the best (2012 Mr. Olympia)

Qualifications in fitness for Mauritians. By Vic Goyaram

Qualifications in Exercise and Nutrition for Mauritians

Researched and composed by Vic Goyaram

Fitness qualifications

I decided to write this article after having received several queries from friends in Mauritius about fitness qualifications that they can obtain. To my knowledge there isn't any institution offering courses yet in Mauritius. I am sure there will be in the future given the growing interest in fitness education and the number of qualified and experienced people. We need more qualified professionals in Mauritius because we need to reach out to the maximum people, not only those in bodybuilding. 

I am putting together whatever I know about courses and qualifications in this article. It has been many years that I haven't been in Mauritius and if there has been any change, please feel free to add your own input.  Although I am writing this article from a Mauritian perspective, many readers from other countries may also benefit. Rest assured that there is something for everyone, irrespective of educational background. 

How can qualifications help you?

First of all, let it be clear that having qualifications does not qualify you automatically to be an expert. We have all known people who can be classified as follows:

• People who flaunt their qualifications but whose level of knowledge is rather low. There are lots of personal trainers who don't even look like they are into any form of exercise, let alone lift. 

• People who do not have any qualification but whose genuine interest for learning and long experience in the field really shows in how much they know in the field.  

• People who have no interest in the fitness world but who view fitness-related jobs as a way to make quick money and one good day decide to pursue a personal training course. A couple of weeks down the line you will see them teach the wrong things in gyms.

I have personally learned a lot from people whose qualifications I didn't care to look up. From their knowledge it is evident that they know a lot from experience, continuing study and open-mindedness to consider new ideas. Knowledge is constantly accumulating, more new things are becoming known and a lot of old ideas and beliefs are being disproved.  Therefore, we must be flexible enough.  

Qualifications can help you in the following ways:

• If you want to become a personal trainer, advisor, PE teacher or have a gym and want to give better coaching to others.

• If you are an athlete and want to increase your knowledge on sports training and nutrition that can give you an edge.

Routes to qualifications

1. The academic-formal education route

There are two ways to go about with this one. The first way is as follows:

Specialised degrees

Doing an undergraduate degree in the field of Biology, Biochemistry, Nutrition, Physiology and allied disciplines. After this degree you can either go into other professions (industry, teaching etc) but this qualifies you to a number of certifications that you can pursue which require that you have a degree in the above disciplines. I will tell you more about these later.

Courses at the University of Mauritius

The University of Mauritius offers good quality undergraduate courses in disciplines that prepare you for sports/ exercise related fields. Undergraduate education at the University of Mauritius is very good. Don't let anyone tell you that their degree is not good. The one who discourages you from studying a field you are passionate about deserves a slap.

There may be shortcomings at the postgraduate level in certain fields but undergraduate education at UoM is very good. A lot of UoM graduates remain unemployed in Mauritius but once they decide to let go of mommy and daddy's house and stand on their own feet abroad they will see the edge their UoM degree gives them. Even if foreign universities may require you to do equivalence exams you will be better than most students abroad. The following are the qualifications from the University of Mauritius that I have short-listed.

1. The Diploma in Sports Science & Recreational Activities. click for details

2. The BSc (Hons) Physiotherapy: Physiotherapists are key people in sports. Respect to physiotherapists. They are also trained to help children and elderly as their training is not sports-specific. I have a friend who is the physiotherapist for the South African Canoeing national team. She is very good and has a gratifying career. More details on the UoM BSc (Hons) Physiotherapy course click here. 

3. The BSc (Hons) Biology: This is the degree that I did with UoM 12 years ago. It is an excellent degree with the curriculum encompassing all aspects of living systems and the environment. With respect to our field you will be adequately trained in biochemistry, cellular biology, physiology as well as plants of pharmaceutical importance. With this degree in your pocket you will be equipped to go into any field dealing with living things.  For my final year I did my research project on human nutrition (mineral bio-availability). I was also able to do mini-research projects on plant antioxidant biochemistry. Personally speaking, this qualification helped me obtain employment in the field of Agriculture, horticulture, plant pathology and medical diagnostics before I undertook exercise biology as my future career course. Every single thing that I have learned from my degree has helped me subsequently. Click here for more details. 

4. Specialised Physiology/ Biochemistry/ Nutrition/ Food Science degrees: If you decide to be a specialist from undergraduate level itself then you need to fly abroad to study. There are many options in the UK, the Americas, Australia and other European countries but not everybody has the money to go to such countries. An excellent foreign study option remains India. There are many good universities in India that you can afford with more or less the same amount of money you'd spend for a degree in Mauritius. There are also South African universities that rank among the world's finest but the downside is that they are quite expensive, although not as expensive as Europe/ US/ Canada/ Australia. An undergraduate degree may cost about Rs. 1.5 million. I recommend the following universities in South Africa:

University of Cape Town

University of Kwa-Zulu Natal

University of Stellenbosch

Some can take it further and go on higher degrees. The job prospects are numerous provided one is versatile. University Lecturer/ researcher in exercise science, formulations R&D scientists for supplement companies, scientific writer for magazines, scientific coaches. It takes so much time and massive efforts that sometimes it pains and you have to be really passionate about it or else don’t do it. It is really tough. You may need to spend 10 years at a university to reach this level and spend a boatload of money and undergo sacrifice. This is especially true if you choose to be independent or do not come from a family who has money. Ask me about it. 

For people having degrees in other fields

If you are pursuing a degree in other fields (commerce, accounting, engineering etc) and are interested in getting a training/nutrition certification then it is possible as there are many reliable ones that you can acquire that do not require a specialised degree. You will learn more about these below.

2. Online Accreditations

You have to be very careful with online course providers. There are many scam artists on the Internet offering one-day fitness certifications. In my opinion, one of the best online course provider is the International Sports Science Organisation (ISSA).  It is based in the USA among it's panellists are Dr. Sal Arria, Dr. Fred Hatfield, Dr. Thomas D. Fahey, Dr. John Berardi, Dr. William J. Kraemer as well as highly knowledgeable bodybuilding legends like Bill Pearl and John DeFendis. I have helped friends obtain their ISSA qualifications, especially their nutrition certification. 

The ISSA offer training and nutrition certifications and it is not difficult to pass exams provided you put the effort in. With an SC certificate these courses can be done from Mauritius itself. For more information:

Click here to visit the ISSA website

2. Professional Certifications

a. The International Society of Sports Nutrition (ISSN)  

Click here to visit the ISSN website

The ISSN was founded by Dr. Jose Antonio, Dr. Richard Kreider, Dr. Susan Kleiner, Dr. Doug Kalman and Anthony Almada. It is a non-profit and academically-based society for the promotion of sports nutrition and applied nutrition. The ISSN is recognized by leading organisations and universities worldwide and also has a scientific journal where research and reviews are published by researchers worldwide. ISSN is the real deal. 

The ISSN offers two main sports nutrition certifications, namely the:

• The Sports Nutrition Specialist (SNS): If you have an HSC and are above 18 you can do the SNS.  You require a knowledge of basic exercise training, general nutrition and sports supplements. If you are in Mauritius you will need to get a Biology/ Health professor at a university invigilate you while you write the exams at a pre-determined time.  The SNS is definitely worth the investment. For more details about the SNS click here. (Yo! I didn't mean "lick" but click)

• The Certified Sports Nutritionist (CISSN): If you have a master’s degree or a 4-yr undergraduate degree in the related disciplines you can do this. If you have a degree in an unrelated field there are some conditions that should be met.  You must get a professor to invigilate you for the exams or you can take the exams in America at the ISSN conference (expenive). For more details on the CISSN credential and how to obtain it please click here to find out more. 

b. National Strength and Conditioning Association (NSCA)

Click here to visit the NSCA website

When it comes to training certifications honestly I don't know better than the US-based NSCA which has been founded in 1978. The NSCA bridges the gap between science and its application and its certifications are the most sought-after in the industry. NSCA certifications are also recognised worldwide. The famous Journal of Strength and Conditioning research (JSCR) is published by the NSCA.

Below are the major certification courses offered by the NSCA:

The NSCA-CPT (Certified Personal Trainer)
To become an NSCA-CPT you will need HSC plus some experience in training. You will have to take an intensive exam at an examination centre. The closest for Mauritius is South Africa. The NSCA qualifies CPT specialists as follows:

"Health/fitness professionals who, using an individualized approach, assess, motivate, educate and train clients regarding their health and fitness needs. They design safe and effective exercise programs, provide the guidance to help clients achieve their personal health/fitness goals and respond appropriately in emergency situations. Recognizing their own area of expertise, personal trainers refer clients to other health care professionals when appropriate". More details here.

The NSCA-CSCS (Certified Strength and Conditioning Specialist)

This uses a more scientific approach to training and coaching. It requires a post-secondary qualification. Exams are held abroad. South Africa is the option for Mauritians. A lot of professionals have it. The NSCA qualifies CSCS specialists as follows:

"Professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention. Recognizing that their area of expertise is separate and distinct, CSCSs consult with and refer athletes to other professionals when appropriate". More about the CSCS certification". More details here. 

The NSCA-CSPS (Certified Special Populations Specialist)

People with special needs like those with disabilities or medical conditions can also benefit from exercise. Special populations specialists are well equipped to attend to these people. The NSCA qualifies CSPS specialists as follows:

"fitness professionals who, using an individualized approach, assess, motivate, educate, and train special population clients of all ages regarding their health and fitness needs, preventively, and in collaboration with healthcare professionals. Special populations include those with chronic and temporary health conditions. CSPSs design safe and effective exercise programs, provide the guidance to help clients achieve their personal health/fitness goals, and recognize and respond to emergency situations. Recognizing their own areas of expertise, CSPSs receive referrals from and refer clients to other healthcare providers as appropriate". More details here.

Feel free to write to me if you need any guidance about the fields of study to choose. Also chat with others who are experienced in this field. My email address is vicgoyaram@gmail.com.  It takes a lot of sacrifice to get these qualifications but at the end of the day it is worth it. There is no easy way out. You have to sacrifice to gain. 

How training keeps you happy! By Kamal Ramgoolam

 How training keeps you happy!

By Master Trainer Kamal from Legends Gym

Team Bodybuilding Mauritius contributing Writer

For some of us, getting an exercise ‘high’ is par for the course when we work up a sweat, while for others it’s a mythical occurrence that remains frustratingly out of reach. So, can exercise really make you feel significantly better mentally, or is it just a fitness myth? Lets have a look at the link between exercise and the production of endorphins.

Endorphins, the body’s own opiate-like chemicals, have long been held responsible for the so-called exercise ‘high’, and experts once thought that we needed to tough it out at a certain intensity, for a given length of time, in order to ‘flick the switch’ and get an endorphin boost. For example, a report in the journal Physician and Sports Medicine concluded that to get an exercise ‘high’, you have to work at 76% of your maximum heart rate, and may need to keep going for two hours or more. But with some exercise fanatics blissing out by doing much less work, and others putting in even greater amounts of effort to no avail, researchers began to realise that the formula wasn’t so simple.

The endorphins

Endorphins play much of a part in exercise that makes us feel good. This is because there are two endorphin systems in the body – one in the blood circulatory system, and the other in the brain. And although it’s been proven that endorphin levels in the blood increase in response to exercise, those endorphins can’t cross the ‘blood-brain barrier’, so wouldn’t necessarily have much of an effect on mood.

So what is putting that smile on your face when you work out? Researchers now believe that there are a multitude of factors at work – both physiological and psychological.

Going for exercise goals

Simplest of all is the idea that the sense of accomplishment or ‘mastery’ we get from undertaking a challenging workout leaves us aglow, thats why as from now,i will personally set challenges just like our 'abs challenge'. It boosts feelings of self-esteem by demonstrating that we can achieve our goals. But of course,challenge is a personal thing – and it’s important that the level of intensity is pitched just right. If exercise is too easy then we won’t feel we’ve achieved much – whereas if the exercise is too hard we may become stressed and uncomfortable.

In one study, from Kyushu University in Japan, runners who completed ten to 15 minute runs at a self-selected pace – rather than sprinting all-out – successfully enhanced their mood. And backing up the idea that you don’t need to put yourself through a near-death experience to get a ‘high’, Indiana University found that even low-intensity aerobic activity (40% of maximum capacity) could assist anxiety reduction and promote a more positive mood. 

Another potential explanation for the workout buzz is the warmth it created in the body, which – like a hot bath – helps muscles to relax and tension to dissipate. But we can’t rule out chemicals entirely. Nor are endorphins the only substances that respond to exercise. For example, exercise can preventserotonin being taken back up by brain tissue, just like some anti-depressant drugs. It also has an affect on levels of adrenaline and dopamine.

Getting ‘high’ through exercise?

If you’ve yet to experience that magical feeling during or after exercise, make sure that your sessions aren’t too easy or too hard, that you gain a sense of accomplishment from completing them, and that you enjoy the activity.

Bear in mind that getting an exercise ‘high’ may be a question of definition – one person’s ‘pleasantness’ may be another’s ‘total ecstasy’! To prove the point, in a study that asked marathon runners to describe their experience of the runner’s ‘high’, the most frequently picked phrase was ‘general happiness’. There’s no harm in aiming for nirvana!

Whether or not you’ve experienced the famed ‘buzz’ during exercise that makes you feel as if you could go on forever, you will probably agree that exercise can generally boost your mood and energy levels. So get exercising!

Regards: Kamal.

About the Author:

Kamal is a master personal trainer with a uk license to train trainers , sports specific coach, writer, speaker & lectures in the fitness circuit

Basic principle of strength conditioning. By Omar Patel, Strength and conditioning coach

Basic Principles of Strength and Conditioning

Researched and composed by Omar Patel

What a good strength and conditioning program can do for you?

• Increased Strength
• Improved Speed (linear and lateral)
• Improved Power
• Improved Flexibility
• Improved Anaerobic Capacity
• Improved Body Composition
• Improved Confidence

How? 

Basic principle of strength conditioning

Principle One: Develop Joint Flexibility

Most strength training exercises use the entire range of motion of major joints, especially the knees, ankles, and hips. Good joint flexibility prevents strain and pain around the knees, elbows, and other joints. Ankle flexibility (plantar flexion, or bringing the toes toward the calf) should be a major concern for all athletes, especially beginners. Good flexibility prevents stress injuries. Athletes must start developing ankle flexibility during prepubescence and pubescence so that in the latter stages of athletic development it need only be maintained.                                    

Best exercise :overhead squat.

                                                                  

Principle Two: Develop Tendon Strength 

Muscle strength improves faster than tendon and ligament strength. Misuse and faulty utilization of the principle of specificity, or lack of a long-term vision, causes many training specialists and coaches to overlook overall strengthening of ligaments. Tendons and ligaments grow strong through anatomical adaptation. Without proper anatomical adaptation, vigorous strength training can injure the tendons and ligaments. Training tendons and ligaments causes them to enlarge in diameter, increasing their ability to withstand tension and tearing.      

    

Best method: slow eccentrics

Principle  Three: Develop Core Strength

The arms and legs are only as strong as the trunk. A poorly developed trunk is a weak support for hard-working limbs. Strength training programs should first strengthen the core muscles before focusing on the arms and legs. The core muscles act as shock absorbers for jumps, rebounds, or plyometric exercises; stabilize the body; and represent a link, or transmitter, between the legs and arms. Weak core muscles fail in these essential roles, limiting the athlete's ability to perform. Most of these muscles seem to be dominated by ST fibers because of their supporting role to the arms and legs. They contract constantly, but not necessarily dynamically, to create a solid base of support for the actions of other muscle groups of the body.

Many people complain of low back problems yet do little to correct them. The best protection against low back problems is well-developed back and abdominal muscles. Coaches and athletes must pay more attention to this area of the body.

Abdominal Muscles.

The abdominal and back muscles surround the core area of the body with a tight and powerful support structure of muscle bundles running in different directions. Since many athletes have weak abdominal muscles in relation to their backs, general and specific abdominal muscle training is recommended. The rectus abdominis runs vertically and pulls the trunk forward when the legs are fixed, as in sit-ups, maintaining good posture. If the abdominal muscles are poorly developed, the hips tilt forward and lordosis or a swayback develops at the lumbar area of the spine because the low back muscles are much stronger.

The internal and external obliques help the rectus abdominis bend the trunk forward and perform all twisting, lateral bending, and trunk-rotating motions. They help an athlete recover from a fall in many sports and perform many actions in boxing, wrestling, and the martial arts. The anterior and lateral abdominal muscles perform delicate, precise trunk movements. These large muscles run vertically, diagonally, and horizontally.

Isolating the abdominal muscles requires an exercise that bends the spine but not the hips. Exercises that flex the hips are performed by the iliopsoas (a powerful hip flexor) and to a lesser extent by the abdominals. Sit-ups are the most popular abdominal exercise. The best sit-up position is lying on the back with the calves resting on a chair or bench. This position isolates the abdominals since the hips are already bent.

Back Muscles

The back muscles, including the deep back muscles of the vertebral column, are responsible for many movements such as back extension and extending and rotating the trunk. The trunk acts as the transmitter and supporter of most arm and leg actions. The vertebral column also plays an essential role as a shock absorber for landing and takeoff actions.

Excessive, uneven stress on the spine or sudden movement while in an unfavorable position may lead to back problems. For athletes, back complaints may be due to wear and tear caused by improper positioning or forward tilting of the body. Disc pressure varies according to body position relative to external stress. Stress on the spine increases during lifting in standing or seated positions or when the upper body swings, such as in upright rowing or elbow flexion. Sitting produces greater disc pressure than standing; the least stress occurs when the body is prone (such as in bench presses or pulls). In many exercises that use the back muscles, abdominal muscles contract isometrically, stabilizing the body.

The Iliopsoas. 

The iliopsoas is an essential muscle for hip flexion and running. Though not large, it is the most powerful hip flexor, responsible for swinging the legs forward during running and jumping. Sports performed on the ground require a well-developed iliopsoas. Exercises such as leg and knee lifts against resistance are key to training this important muscle.

Best exercise :unilateral dumbbell overhead squat

Law Number Four: Develop the Stabilizers

Prime movers work more efficiently with strong stabilizer or fixator muscles. Stabilizers contract, primarily isometrically, to immobilize a limb so that another part of the body can act. For example, the shoulders are immobilized during elbow flexion, and the abdominals serve as fixators when the arms throw a ball. In rowing, when the trunk muscles act as stabilizers, the trunk transmits leg power to the arms, which then drive the blade through the water. A weak stabilizer inhibits the contracting capacity of the prime movers.

Improperly developed stabilizers may hamper the activity of major muscles. When under chronic stress, the stabilizers spasm, restraining the prime movers and lessening athletic effectiveness. At the shoulders, supra- and infraspinatus muscles rotate the arm. The simplest, most effective exercise to strengthen these two muscles is to rotate the arm with a partner tightly holding the fist. The resistance provided by the partner stimulates the two muscles stabilizing the shoulder. At the hips, the piriformis muscle performs outward rotation. To strengthen this muscle, the athlete should stand with knees locked. While a partner provides resistance by holding one foot in place with both hands, the athlete performs inward-outward leg rotations. At the knees, the popliteus muscle rotates the calf. A simple exercise is for the athlete to sit on a table or desk with the knees flexed. A partner provides resistance by holding the foot as the athlete performs inward-outward rotations of the calf.

Stabilizers also contract isometrically, immobilizing one part of the limb and allowing the other to move. Stabilizers can also monitor the state of the long bones' interactions in joints and sense potential injury resulting from improper technique, inappropriate strength, or spasms produced by poor stress management. If one of these three conditions occurs, the stabilizers restrain the activity of the prime movers, avoiding strain and injuries.

Principle  Five: Train Movements, Not Individual Muscles

Athletes should resist training muscles in isolation as in bodybuilding. The purpose of strength training in sports is to simulate sport skills. Athletic skills are multijoint movements occurring in a certain order, called a kinetic chain (movement chain). For instance, a takeoff to catch a ball has the following kinetic chain: hip extensions, then knee extensions, and finally ankle extensions, in which the feet apply force against the ground to lift the body.

According to the principle of specificity, body position and limb angles should resemble those for the specific skills. When athletes train a movement, the muscles are integrated and strengthened to perform the action with more power. Therefore, athletes should not resort to weight training alone, but should broaden their training routines, incorporating medicine balls, rubber cords, shots, and plyometric equipment. Exercises performed with these instruments allow athletes to initiate skills more easily.

Best exercises : snatch ,clean and jerk ,jerk etc

References

1:supertraining by mel siff , Vladimir M. Zatsiorsky

2: Science and practice of strength training By Vladimir M. Zatsiorsky, William J. Kraemer

3: Fitness Professional's Guide to Musculoskeletal Anatomy and Human Movement by Larry Golding, Ph.D., Scott Golding, M.S

4: Resistance Training for Health and Rehabilitation by James Graves, Barry Franklin

Stretch marks and the bodybuilder. By Vic Goyaram

Stretch marks and the bodybuilder

Researched and Composed by Veeraj Goyaram

"As a kid, I had this itch that I couldn't scratch. I was fat and uncomfortable in my own skin. So I dropped 70 pounds by hitting the pavement and busting my ass. I wore out the "fatboy" nickname and wore my old skin like a loose coat. I turned to the iron, learned to push and press... Forward and up. With time, my skin grew taut - it began to pull and tear. It itched... And I scratched. Scratched my way up to where I stand today. These scars. These stretch marks. I'll have them for life. I'll wear them with pride. They are a reminder of who I was, where I came from, and where I'm going", 
IFBB Pro Evan "Ox" Centopani

Stretch marks are the battle scars. Wear them with pride

My personal story with stretch marks

Stretch marks can be a frustrating topic in bodybuilding and indeed one which can mess a lot with your mind.  I had stretch marks even before I started bodybuilding and I used to be bothered about them in my early adolescence. My stretch marks mainly run across my chest and my back and later they came on my arms too, especially on the lower biceps and forearms.

I later found that I wasn't alone as almost every bodybuilder has stretch marks. Some may have one of two on their delts-chest tie ins or biceps while others may have it all over. I got massive relief when I met pro bodybuilders (The same guys who look perfect in magazines and videos) and see that they have even more stretch marks that I do. On some it may be quite visible while on others it can blend in with the skin tone and can be seen only on close inspection or from certain angles. I have personally done a lot of research on stretch marks and spoken to numerous skin specialists and dermatologists on the topic. I will share this information with you. In this article, the causes of stretch marks will be discussed along with a discussion of the proposed treatments. Unfortunately, there is nothing that can completely reverse stretch marks and our best bet is to understand and try to prevent and minimise them.

The causes of stretch marks

Stretch marks are due to the tearing of the dermis layer of the skin (see picture below).  The dermis layer is a highly resilient layer and it gives the skin its shape. It is in a constant state of regeneration as it has cells called "fibroblasts" that produce materials called collagen and elastin which gives elasticity to the skin. When the skin stretches, the dermis layer immediately adjusts to give skin its shape. However, under certain circumstances which will be discussed below the dermis layer may not be able to keep pace with the stretching of the skin and therefore cracks, leaving behind stretch marks. In French they are called "vergetures" and in medical terms they are known as stria distensea or simply striae. Stretch marks also occur during pregnancy, in which case they are called "stria gravidarum".

The skin is made up of several layers. Stretch
marks are caused by the tearing of the dermis layer

Stretch marks are caused by rapid stretching of the skin due to rapid growth or rapid weight fluctuations especially during puberty and when gaining mass in bodybuilding. Again, some people are more susceptible to develop stretch marks than others as goes the saying "Basically, if your mom had them, you're probably going to have them".

Any other causes?

As explained above, mechanical stretching is a cause of stretch marks. Moreover, I have sometimes seen people who have neither experienced weight fluctuations nor been bodybuilding previously and this prompted me to question whether there are other causes of stretch marks. As listed in the table below there are other causes besides mechanical stretching. For example, an increased level of the glucocorticoid hormone Cortisol in the body can give rise to stretch marks. This is because Cortisol is a catabolic hormone and can break down fibroblasts, the very cells that maintain skin elasticity. People undergoing Cortisol therapy or suffering from Cushing's syndrome (overproduction of cortisol) also commonly develop stretch marks. There are also reports that excessive Marijuana consumption may also causes stretch marks.

Ref: Elsaie et al. Dermatol Surg 2009;35:563–573

Furthermore, stretch marks don't look the same on every person depending on skin colour. Stretch marks appear reddish when they first start to develop and eventually assume a silvery colouration as they mature.

Stretch marks usually start with a reddish coloration which indicates that these are newly formed.  Eventually they change into a silvery colour which looks different on various skin colours.

The regions mainly affected.

Stretch marks are most common in regions where fat is stored like the abdomen, chest, hips, buttocks, the upper arm, the underarm and the legs. In bodybuilders, stretch marks occur where growth is likely to occur very fast.  A very common region is the chest-delt tie in area which, in my opinion, is because the delts and chest grow bigger simultaneously thus stretching the skin to a greater extent. Another region is the arms and the back. Stretch marks occur very rarely on the calves. If a bodybuilder has stretch marks it will most likely be on the delts or the chest-delt tie ins.

Stretch marks commonly develop in the chest-delt
tie in region in bodybuilders

Why don't the big bodybuilders have stretch marks?

I am sure many of us may be thinking how unfair life is. We gain or lose a few kilos and the skin starts cracking while the bodybuilders we see in the videos and magazines have skins so perfect without a single stretch mark although they gain and lose massive amounts of bodyweight.

"The big bodybuilders must really be blessed because they got no strech marks", I used to think

I was wrong in thinking that the top bodybuilders don't have stretch marks because in reality MOST OF THEM DO. Their stretch marks are not likely to catch your eyes because of the tanning lotions and oil they use to pose to compete and pose for pictures. Furthermore, they benefit from specific lighting and possibly some air-brushing for photo shoots. If you see a big bodybuilder in person then it is very likely that you will see his stretch marks

Again, the chest-delt tie in region is mostly affected

Dexter has stretch marks on his chest-delt tie ins
as can be seen in this picture.

Heavy Duty training system did make the late Mike Mentzer
BIG but it also gave him stretch marks on his chest, delts,
arms and forearms. They aren't too visible because of the good
lighting for this photo shoot.

My forearms and biceps are riddled with stretch marks
but they don't appear when I flex them.

Stretch marks may also appear on the abdominal region
But tanning products go a great job to cover them
(Photo Courtesy: Kuwaitbodybuilding.com)

Furthermore, when muscles are flexed (of course depending on the muscle and the pose), the marks are less likely to appear. This may contribute to your belief that bodybuilders don't have stretch marks. I have done a little experiment above.

Prevention (and treatment?) of stretch marks

Here is the interesting part. Stretch marks cannot be reversed unfortunately. Any products claiming to reverse stretch marks are simply taking you for a ride. However, there are products that can reduce the appearance of stretch marks by promoting an even skin pigmentation in affected areas thus reducing the appearance of stretch marks. These will be discussed below. It must be noted that several modalities of treatment have been proposed but none of these have been proven scientifically but that does not mean that we must discredit these treatment options.  I have read a number of these studies and there are concerns on the experimental designs (e.g a proper control) of a number of these experiments that do not allow conclusions to be made.

Overall, stretch mark products and treatments can be classified as follows:

A. Topical therapies

This line of therapy is said to promote skin pigmentation, skin cell regeneration and skin hydration as a means to help with stretch marks. Some common examples will be reviewed in this section which will focus on the main constituents (or active ingredients) commonly found in stretch mark creams. Keep in mind that most stretch mark creams will usually contain a combination of these ingredients.

1. Tretinoin (Retinoic acid): this is a vitamin A derivative which works by improving skin cell turnover. It has been studied scientifically (using a 0.1% retinoic acid skin creams) and yielded variable but overall positive results. It must be noted that treatment must be regular and carried out for a long period of time in order to be effective. Retinoic acid is especially helpful in the early stages of stretch mark development.

Tretinoin skin creams

2. Skin hydration products

These products have been developed based on the understanding that proper hydration is essential for maintaining the integrity and barrier function of skin. However there is little conclusive scientific data for these creams. There are a few studies that have shows some effectiveness, although these must be confirmed by larger studies.

The product Trofolastin made by Novartis has been tested in one study and shown to confer some benefits in pregnant women. The plant extract of Centella asiatica found in the product was proposed to stimulate fibroblastic (skin cell) activity and exert an antagonistic effect against glucocorticoids which are catabolic hormones that also cause stretch marks.

Trofolastin is based on Centella asiatica and hydrolysed collagen

Hyaluronic acid is another compound found in many skin products including beauty and stretch mark products. If you take a look at the ingredient list of your girlfriend's skincare products chances are that you may see Hyaluronic acid listed. It is in fact an organic substance found in human skin and is very often a constituent of stretch mark creams. The Hyaluronic content stimulates fibroblast activity and collagen production to restore any inhibition and collagen loss induced by hormonal fluctuations or mechanical stretch.

Hyaluronic acid is common in skincare products

Monomethyltrisilanol Mannuronate is a skin hydratant which is present in some stretch mark creams like Simulcium G3, a favourite stretch mark cream of mine. I have personally used this cream during a mass gaining phase years ago when stretch marks were appearing like crazy. I personally made the experience and noted a rapid decrease in "new red lines" formation although I went on to gain an additional 10-12kgs.

A number of stretch mark creams are based on cocoa and shea butter.  Way before scientific studies analysed their effectiveness these have been used in several countries and there are anecdotal report that they work although scientific studies say otherwise. The use of cocoa and shea butter is very common among bodybuilders to prevent stretch marks and improve their appearance. Other products like sweet almond oil, wheat germ oil, olive oil, avocado oil, and castor oil are also used as a means to keep the skin hydrated although these have not been evaluated.

Products based on cocoa butter

Summary of topical products and their suggested mode of action

B. Microdermabrasion

Microdermabrasion is a procedure that uses a mechanical process to remove dead skin cells from the epidermal layer fo the skin. This procedure is painless and can be carried out by a trained skincare specialist. The principle is illustrated in the diagram below. A typical microdermabrasion system uses a stream of inert crystals of Aluminium oxide, magnesium oxide, sodium chloride or sodium bicarbonate to abrade the skin using a pump and a vacuum system. Abrasium of the dead layer of the epidermis allows skin regeneration to take place. This technique is commonly employed in cosmetics to help decrease the appearance of lines, wrinkles, acne and acne scars and also to improve the skin penetration of skin care products and medications.

Microdermabrasion principle

Microdermabrasion has been evaluated as a means of treating stretch marks and looks very promising. I am unsure if this procedure is carried out in Mauritius and it may be of help to check with qualified skincare technicians or your dematologist. In scientific studies microdermabrasion has been shown to initiate dermal repair and increase procollagen levels which means good news in terms of connective tissue regeneration. Further studies are required to confirm these findings but there is hope. If it does not complete reverse stretch marks at least it can improve their appearance.

Microdermabrasion is painless, non-invasive and requires no
anaesthetic. It can be carried out by a trained skincare technician.

Other treatment options and conclusing remarks

Laser treatment are also being used to improve stretch marks by stimulating connective tissue regeneration but their effectiveness is still subject to scientific evaluation. They hold a lot of promise, however. Again, I am unsure whether laser treatment is available in Mauritius. I have included the table below for those willing to know more about laser treatment.

To conclude, I would advise to avoid gaining or losing weight too fast and rather adopt a gradual approach in order to minimise mechanical stress on the skin epidermal layer. Hormones, skin hydration or genetic factors aside I believe that rapid weight fluctuations are a major cause of stretch marks. When bulking up I would suggest to use a skin hydration cream as mentioned above containing a combination of ingredients already discussed. Apply the creams in regions where stretch marks are most likely to develop.

Secondly, if taking steroidal anti-inflammatory products like corticosteroids keep an eye on the development of stretch marks. Should they develop do not hesistate to highlight this to your doctor in order to envisage the possibility of adjusting (if possible) the dosage of hormones.

Thirdly, it may be wise to speak to a doctor, pharmacist or dermatologist before using topical creams or lotions especially those containing chemical ingredients like Retinoic acid and antagonists of corticosteroids. This is especially true if you are on certain medications (topical or systemic) whereby drug interactions may occur.

Finally, it is not the end of the world if we have stretch marks. Those who have them must learn to live with them. Those who can prevent them must do their best to prevent them. At the end of the day, a lot of people have far more serious skin complications like skin cancers that may eventually even claim their lives. Therefore, a few marks on the skin as a result of bodybuilding or weight loss is not the end of the world. 

PRESS ON.

References:

1. Mohammed L Elsaie, Leslie S Baumann and Lofty T Elsaie. Striae Distensae (Stretch Marks) and Different Modalities of Therapy: An Update. Dermatol Surg 2009;35:563–573

2. Buchanan K, Fletcher HM, Reid M. Prevention of striae gravidarum with cocoa butter cream. Int J Gynaecol Obstet. 2010 Jan;108(1):65-8

3. Osman H, Usta IM, Rubeiz N, Abu-Rustum R, Charara I, Nassar AH. Cocoa butter lotion for prevention of striae gravidarum: a double-blind, randomised and placebo-controlled trial. BJOG. 2008 Aug;115(9):1138-42.

4. Mahesh Masand. Physiological striae in adolescence: not physical abuse. Emerg Med J 2012;29:9 doi:10.1136/emermed-2011-200666

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

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