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I recently starting to change some of my latest photos into saying and portraying what is important to me and to help inspire me and motivate others.

Hope you like…please let me know!

Wish you all a GREAT day and train hard.

Gert Louw

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Starting of cutting phase


Hi everyone,

The past 10 months was an incredible period of adding size and muscle to my body and have exceeded my previous best size with a good margin.

I am at the end of my building phase and my stats are: 1.75m, 91kg and about 9-10% body fat.

This is how I look at the end of my building phase:

 

Click here to view video “Start of strongman cutting phase”

 

I am starting my cutting phase on 20 July 2015 and it will continue for 3 months. The target is a level of 5% body fat.

A photo shoot and video shoot will be done at the end.

As you all know, my cutting phase is where I never train to failure but use lighter weights (anything from 20% to 40% lighter) and do higher reps per set (12 – 20 reps).

Very little rest in between sets and many superset exercises. The idea is a combination of resistance training with a degree of cardio involved (due to lighter weights and higher reps).

The fact that training is never to muscle failure also means the tendons and joints now have a chance to recover and strengthen from the punishing period of the building phase where EACH set was to absolute muscle failure.

The focus during the cutting phase is to keep the muscle size at the same level and then manipulating the body fat to a very low percentage factor. This can be very difficult because most guys (and girls) put their bodies in starvation mode (due to too little calories) and as a result lose more muscle than fat. I am following a very specific process whereby I monitor the effect my diet had on my muscle and fat reserves every 14 days and then adjust the calories accordingly, to force the diet to burn fat and not muscle for energy. I thus make sure that I stay just outside of a starvation mode which eats into the muscle size.

Wish you all many blessings and much success with your training!

Gert Louw (51 y/o)

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Click here to view video “How to get a muscular body after 40″

 

I started at age 40 with a plan to change my body, this is how I looked…with many serious health issues.

gert bfore

 

Fast forward and I am now nearly 51, this is a photo of me taken a week ago.

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EVERY YEAR I have managed to increase size, shape and aesthetics even past the age of 50.

 

Here is a short flexing vid I took with my phone in the gym locker room straight after my workout today – 27th June 2015 (1 month before I hit 51). 

Click here to play video “Locker room boerseun flexing

 

 

This is my 12-point plan for obtaining a muscular body after the age of 40:

Point 1

Sitting on the coach with a beer in one hand, fat tummy, watching tv and generally look bad, what you don’t realize is that what you are doing is slowly dying and killing yourself. You need to look life in the eye again, you need to choose life, get up and LIVE again. You need to change yourself from the inside. Appreciate the small things in life, start caring for people in need, make right with God, start liking the person you see inside and out and respect yourself. Such life altering choices make one want to get up and LIVE and go to gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…

GertLouw5small

 

Point 2

Diet determines 80% of your bodybuilding success. You REALLY need to get to grip with this. If you are not ready to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes. Your results will be very mediocre at best. This is what separate the hero’s from the average…the diet!

Here is a link to a proper building diet:  http://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

and proper cutting diet: http://gertlouw.com/2014/08/16/cutting-diet-challenges/

Point 3

You must align the diet for YOUR body. No two bodies re-act the same to the exact same diet. Every 14 days you need to monitor how your body reacted the past 14 day to the diet to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly in a specific fashion. It is not as difficult as it sounds, here is a link to the exact process you need to follow: http://gertlouw.com/2015/06/01/forcing-fat-loss-and-keeping-muscles-safe/

Click here to watch video “How to FORCE fat-loss”

 

Point 4

Training determines 15% of your bodybuilding success.  Next to diet this is 2nd most important. You must train at least 4 times a week and not more than 5. At age above 40 the body need more time to recover and grow, I find 4 the best balance (Mon, Tues, Thurs, Frid).  Less than 4 is not advisable. It is too infrequent training and put you in danger of injury and is not conducive to muscle growth. Keep sessions never longer than 90 mins preferably 50 min.

GertLouw16Small

 

Point5

Training MUST be split as follows due the body being older than 40:

  • 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
  • 1 week rest
  • 3 month cutting phase (12 – 20 reps per set , 30% lighter weights, never to failure)
  • 1 week rest
  • repeat

If you are COMPLETELY new to training and lifting here is a video specifically for the novice to help him getting accustomed to lifting:

Click here to view video “How to do a transformation from scratch – for the novice”

 

The above training regimen allows for a serious 3 month growth spurge but place serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.

You cannot start training to failure from day one – you need at least a 3-month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program. Your body need 3 months to adapt from no training to serious training. If u were 20 jump in but we are much more fragile past the age of 40 and need to be wise in our approach.

You MUST also adjust your diet for the appropriate phase:

Building phase diet:  http://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/ and proper Cutting phase diet: http://gertlouw.com/2014/08/16/cutting-diet-challenges/

Should you find that you have mastered the beginner stage of lifting and techniques, here is my building phase training program to illicit maximum muscle growth:

Click here to view video “Training Program for MAX muscle growth”

 

Point 6

During the building (growth) phase you MUST train to absolute muscle failure on each set. This is a key principle for growth. Failure means total and utter failure – mentally and physically you must not be able to lift that weight one more set. If you train with sufficient failure intensity you WILL grow! Those that do not push the limits will stay mediocre – full stop.

GertLOuw15Small

 

Point 7

Supplements makes out about 3% of your success factor in bodybuilding. If your diet is focused and training is spot on, you got most of your bases covered. However, where supplements can play a significant role is during training to protect muscles from being used as energy source and divert energy requirements to fat stored. This can be done by taking a BCAA drink with L-Glutamine (caffeine can be added when focus is required during training). After training L-Glutamine again with Whey protein and an apple or banana. The next meal (within 90min after training) also plays a significant role for muscle growth.

A potent multi vitamin is a must – taken once a day after meal to support the body in this strenuous training environment.

Point 8

Gym time priority needs to be very high on your list. The only things above it must be family time, church and work. Nothing else must come in the way of gym time. Early morning, late evening, whatever it takes. It can also be of great help to get a training partner with the same focus as you. It keeps you responsible to rock up at gym and can help tremendously when you are not fully motivated.

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Point 9

Start a facebook page  or fitness blog and post regular updates about your new achievements. Astound the world and at the same time it is an awesome tool to keep you motivated and focused. Share your success with the world  – this will be a great tool to measure and monitor your progress…but ALWAYS stay humble no matter how awesome you start to look.

Point 10

Alcohol and smoking MUST stop. You cannot built a healthy body by smoking and drinking. 500ml wine per week is the maximum and if u drink wine cut out your carbs completely during that meal (only protein and salad). The only way to obtain a serious 6-pack is by correct diet and cutting out alcohol and smoking.

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Point 11

You must get your natural testosterone levels tested every 2 years when above the age of 40. If you need replacement therapy do NOT say no. Testosterone is a critical hormone for the man to prevent depression, low energy levels and supports healthy muscle size, fat loss and good health (heart).

 

Point 12

DO NOT HAVE AVERAGE STANDARDS.

Choose a role model…the BEST role model out there that has the shape and size you want to achieve (or even surpass). Burn this image into your mind.

Before and during every training session call up this image and visualize the muscle you are training and the shape and size you want. With each contraction visualize how you want that muscle to look. Visualization  is a powerful tool to focus the brain and keep you motivated. Many, many bodybuilders believe that it is much more than that, and that the constant visualization and mind muscle connection have a direct impact on growth and shape of the muscle. Either way, it is a great tool to keep you focussed on your goals.

I NEVER accepted average and since age 40 I am visualizing with each training session my goal for shape and size of the muscle exercised. It focusses me, motivates me and every year my shape is better and more aesthetic.

Don’t be average – reach for the stars!

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Follow these guidelines and you WILL reach success. But only YOU can make it happen and you have to take that first step and start climbing the ladder.

 

MAKE IT HAPPEN

Happy training

Gert Louw

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Click here to WATCH video: “Carb Cycling explained

 

What is Carb Cycling? It is a method employed of alternating carbohydrate intake to break through plateaus and ease fat-loss.

With Carb Cycling you will alternate between high, medium and low carb days to manipulate hormones and increase the bodies fat burning ability while trying to hold on to your hard-earned muscle mass.

With carb cycling the body never goes into “famine” mode (an occurrence so often happening when too little carbs is consumed over extended periods. Such a famine mode usually results in severe muscle loss).

An interesting fact is that carb cycling is controlling the ghrelin hormone levels, the hormone responsible for feeling hunger. Because of this many people find carb cycling relatively easy because they do not feel hunger.

 

HIGH CARB DAYS – spike the insulin levels and fill the glycogen stores, firing up the metabolism and prevent a catabolic environment.

A dieter’s insulin levels needs to be spiked to reap the anabolic benefits of the insulin hormone. (insulin allows one to burn fat while protecting the muscle).

The low carb days can be very taxing on the body when training hard. But even with traditional carb restricted diets it has nearly the same effect. The big plus for the Carb Cycling is that the dieter can hold out one day of “starvation” with the knowledge of tomorrow he will feed carbs again.

 

Carb cycling is NOT considered a long-term solution but a short-term strategy to just help you break through plateaus or to get your body stage ready.

Many different methods of carb cycling exists.

The more common approach is a high, medium and low carb day – 3 days in a cycle. During all three days fat and protein consumption stays roughly the same with a slight increase in protein and fat on the medium and low carb days.

An example is 300g – 400g carbs on the high days and on a low day about 50g of carbs.

Also which must be noted here is that especially in first 2 weeks there should be twice as many high and medium carb days than low carb days. Typically something like this: high, medium, high, medium, low, high, medium, high, medium, low, etc…

After about 2 weeks you can go the normal high, medium and low days as a regular 3 –day cycle.

Some people shift their training intensity to be max on the high carb days but many others ignore this and train hard no matter if it is a high, medium or low carb day. Both approaches produce good results.

 

How to structure your approach?

HIGH CARB DAYS (divided into 6-8 meals)

  • 6 – 6.5g carbs for every kg bodyweight
  • 2 – 2.2g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Insulin must be spiked on the high carb days and thus high GI sugars best (sweets, fruit, etc…)
  • As the diet progresses in time you can experiment by dropping the GI content of the carbs to the lower end of the scale.
  • Perform the heaviest workouts on these days (back/chest/legs)

MEDUIM CARB DAYS (divided into 6-8 meals)

  • 2g carbs for every kg bodyweight
  • 5 – 2.75g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Typical muscle groups suited for these days: shoulders, abs, biceps, etc…

LOW CARB DAYS (divided into 6-8 meals)

  • 1g carbs for every kg bodyweight
  • 3 – 3.5g protein per kg bodyweight
  • 0.5 – 0.7g fat per kg bodyweight
  • Perform the lightest workouts on these days (preferably cardio)

Just some key notes

  1. Try and keep on all the days the majority of carbs before/during/after training.
  2. Water intake must be directly proportional to your amount of carbs. If you eat twice as many carbs you must drink twice as much water.
  3. Keep a journal and monitor the effects closely on your body in terms of high GI carbs and low GI carbs, how your body react to the amount of carbs, etc… This is by now way a fixed one for all solution and you need to carefully monitor and adapt the carb cycling to best suit your body.
  4. Carb Cycling is best done under close supervision of a skilled coach. It is not impossible to reach success on your own, but the slightest miss step might do significant harm. So educate yourself VERY WELL before venturing this route.

Wish you all happy training!
Cheers

Gert Louw

 

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Click here to view video “The 5 BIGGEST bodybuilding mistakes

My road to bodybuilding started after the age of 40. It took me nearly 6 years being older and wiser to learn from my mistakes. Now at over 50 I am in the best shape of my life. But very often I wish I had the knowledge I had now when I was in my 20’s.

For those who are prepared to listen to the people who have walked the path and put a lid on their ego’s, this info can be extremely valuable and can mean a serious reduction in time to reach a great body.

So here follows my list of the 5 biggest mistakes people (and me) made when you start out with bodybuilding:

Insufficient training intensity

The pro’s in any sport reach such a high limit because they do not just push their body to failure but they use their mind to force their body literally past it’s abilities.

If you think you are training to failure it is time to review. Use your focus and mind to force you further into the unknown to the very brink of your bodies and minds abilities. This is where serious growth occurs.

 Working through pain

If you think it is the “manly” thing to work through pain – WRONG! Especially in bodybuilding when pain is experienced it spells danger and you MUST listen to it and attend to solving or alleviating the problem. Tendon and joints issues do NOT disappear – it gets worse and can derail your efforts for months! The quicker you give attention to it the quicker it is solved and the quicker you grow.

 Bad technique or form

Many guys starting out think form is not that important and that you must just be able to lift or push the weight and all is good. This asks for injury but even worse than that you will find that you will struggle to isolate muscles and as such never achieve an aesthetic look. When you do an exercise focus to ONLY use the muscle exercised – keep your elbows / shoulders, etc, stable and prevent them from swinging to help lift weights. You MUST get a mind muscle connection and visualize just that muscle working with every rep.

 Not weighing food / counting calories

Your diet not in place you WILL fail. If you ever want to reach incredible shredded muscle heights you MUST weigh your food and count calories.

 Average standards

Do you for one moment think that any of the professional bodybuilders had mediocre standards driving them. You MUST reach for the stars and apply the highest standards possible. Arnold, Lou Ferrigno and Ryan Terry amongst others do not have magic genes. They did not accept average standards and simply MAKE IT HAPPEN.

I am over 50 now and my shape is better than most 20 y/o top bodybuilders. Simply because I refuse to employ average standards.

THE SKY IS THE LIMIT!

 

Wish you Happy Training

Gert Louw

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Click here to view video “Forcing fat-loss and keeping muscles

Forcing Fat Loss and keeping muscles safe – This is probably the most difficult part of any cutting/fat-loss diet.
With your aim to lose as much fat as possible, the error most people make is to pitch the calories too low for their body and as such create a “famine” environment which have certain very unwanted reactions in the body.
This “famine” environment result in a drastic amount of muscle-mass being lost amongst other things. In most scenarios this is much more than the actual fat you are losing. Many people say they do not care about this fact, but what they do not realize is that the muscle mass they carry plays a significant role in their bodies energy burning/metabolic rate. Muscle mass is one of the biggest factors in determining your base metabolic rate. Plus a body with little muscles will NEVER look as good as a body with good muscle mass – muscle give shape to a body. If you lose your muscle you might be slim but will always look floppy and shapeless.

The best approach is ALWAYS (!) to pitch the daily calories consumed such, that you lose maximum fat and minimum muscle.

Now how does one do that?
The problem everyone is facing is the fact that not any two of our bodies are the same.

Our bodies reaction to the same amount of calories differ from person to person.

The following factors are just some of the reasons why:

  • Your past few years diet routines.
  • Your past few years exercise routines or lack thereof.
  • How frequently you eat meals and the sizes thereoff.
  • Your amount of muscle mass on your body.

Your age.
And many more…

So if you think you can grab a diet from a book or of the internet and plug-in to reach success – WRONG!
Here is a process that you can apply to adjust any diet to function optimally for your body.
In other words a process to align the calories consumed to allow your body to primarily burn fat and not muscle.

The process:
Start with a sample cutting diet (here is a rock solid place to start: http://gertlouw.com/2014/08/16/cutting-diet-challenges/)
Every 14 days you need to re-align the calorie amounts depending on how your body reacted in this earlier 14 day period.

The realignment process:
Weight yourself in on a scale
Fat calliper pinch measurements on abs, chest, shoulders, upper and lower arms, upper and lower legs, upper and lower back and back of neck.
skinfold-calipers1

All these measurements together paint a picture:
Should the scale be down but fat calliper readings stayed the same, it shows muscle loss and diet must be adjusted across the board with and 10% increase in calories. This must be done every two weeks until such time that the scale drops but fat callipers measurements dropped as well…this is called your sweet spot where your body is NOT in a famine environment but you feed it just enough to protect the muscles and start losing the fat reserves.
Should the fat calliper measurements show an increase and the scale increased as well, then you are consuming too much calories and must cut calories across the board with a 10% factor and redo above monitoring after 14 days. This must be done until such time that you hit the sweetspot.

AND NEVER EVER ALTER YOUR DIET WITH MORE THAN A 10% FACTOR IN CALORIES – this is asking for trouble. The body needs time to adjust.

skinfold-calipers1

Wish you all happy training!

Gert Louw

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After many requests I finally made a video on my building phase training program. This is the program I follow to add maximum muscle mass.

No fancy stuff, hardcore and sticking to the basics with lots of compound moves.

  • I train only 4 days a week due to the heavy intensity lifting.
  • My Training days are Monday, Tuesday, Thursday and Friday.
  • My rest days are Wednesdays, Saturdays and Sundays.
  • Before every training session I will do a 10 min warm-up with light weights.
  • EVERY SET MUST FINISH IN MUSCLE FAILURE ON THE LAST REP OF THE SET – key to growth!

Cardio? Well what you must accept is that cardio is a MUSCLE KILLER!
Your muscle size will be directly equivalent to the amount of cardio you do. More cardio = smaller muscles no matter how good you train or diet.

So in the building phase I severely limit cardio (in fact I am not doing any!).

My body-fat levels are solely determined by my building phase diet: http://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

My weight is 90.3kg right now and at 1.75m tall that is a lot of muscle and my heaviest ever, so I am moving into new territory…nice!

 

Here follows the video I did – hope u enjoy and maybe learn something…

Click on the following link to view video: “Training program for MAX muscle growth”

 

Wish you guys much growth!

Gert

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Click here to watch video “Supplement syndicate exposed”

A massive bodybuilding supplement syndicate scam exposed.

This syndicate operates with more than 30 products which are all prominently marketed internationally exclusively via the web.

All the marketing is done by the same front end company who uses the same recipe over and over – stolen before and after photos are used as “proof” and they are accompanied by fake testimonials to “support” the stolen photos. All these products are close to worthless since ingredients are unverified and proof of its effectives can only be obtained through theft and lies.

But these companies have but one aim and that is NOT to sell their product. The product is just a means by which they get their hooks into your credit card. Clients are lured by fantastical claims like 14 day or 1 month complete body transformations and “Free Trials”. But the moment a client is signed-up, these scammers have complete access to the client’s credit card.

The “FREE TRIAL” is all of a sudden a recurring monthly deduction from the client’s credit card – indefinitely! Anyone trying to enquire is just told that there was fine print that the client should have read. There is no way the client can cancel or get out of this “contract”. The only way to stop the “agreement” is for the client to cancel his/her credit card and to re-apply at the bank for a new one.

Thousands upon thousands of people have been caught in this syndicate credit card theft scam.

Here is a growing list of products that now forms part of this syndicate:    

  1. ALPHA FUEL X
  2. ANABOL X1
  3. AMINO PRIME
  4. APEX T
  5. APEX IP
  6. BIO MUSCLE XR
  7. CRAZYBULK WINSITROL
  8. ELITE TEST 360
  9. HGH XL
  10. LIFEFORCE ENERGY
  11. LIFEFORCE T-2000
  12. NITRO FOCUS N03
  13. NITRIC MAX MUSCLE
  14. NIWALI TESTO BOOST
  15. NUTRAGENTEX
  16. NUTRA TESTERONE
  17. POWER NO2 MAX
  18. PROMAX PUMP
  19. SUPER TEST-O-BOOST
  20. T-ADVANCE
  21. TESTO XL
  22. TESTERONE XL
  23. T-REX MUSCLE
  24. TESTO XTRM
  25. TRIG X2
  26. ULTRAMAX BOOSTER
  27. XFORCE NO2
  28. XTREME NO
  29. XENGTH X1
  30. 1285 MUSCLE

Another product which operates on stolen photos and fake testimonials (but does not form part of above syndicate) is: Nutrex’s Lipo-6 Black Ultra Concentrate

 

The following photo (of me) is probably the most scammed photo ever used. It is stolen and used by the listed companies/products.

In my fake “testimonial” I’ve had now about 30 different names!

b4_after_2

 

 

 

 

 

 

 

 

 

 

 

Stay informed and KEEP your money!

Any lawyer interested to take on these companies I have all the proof available. Contact me and let’s put a stop to these scammers.

Gert Louw

 

50th birthday studio COVER


Click here to play video “How to eradicate joint pain”

 

Joint pain is probably the most common injury a bodybuilder struggle with. And the bad part is, as you pass the 40 y/o mark the challenges increases drastically to walk the narrow pain-free road with your joints.

In this article I will explain how to train to avoid /minimizing joint pain and then also give some options as a last resort for effective treatment considerations.

 

When we speak about joint pain then we generally refer to any of the following:

ARTHRITIS, BURSITIS (aka Tennis/Golfers Elbow), TENDONITIS

The good news is that all three can be nearly fully avoided, even for us older folks. (I am not taking into account genetic predisposition to arthritis or similar conditions)

 

A very effective avoidance principle

Few of us employ the basic training principles required for avoidance. It is so simple but our aim and eagerness to grow is the main culprit here.

The human body CANNOT take increasing punishment month after month for an extended period.

IT WILL BREAK! And the first to go is your tendons, joints and immune system.

Younger guys can get away with it to a certain degree but as you age your body has less testosterone and growth hormone available and the healing and repair slows down = breaking easier.

The avoidance principle is as follows: A Three month Building Phase must be applied and followed by a three-month Cutting Phase in a very specific way and repeated.

Click here to play video “Cutting & Building phases explained”

 

During the Building phase you will punish your body severely and consume higher calories. This is where growth occurs. You will increase the weight sizes (sets of 8 reps) with a maximum of 10% every 14 days. NOT MORE THAN 10%! Even if you feel you have to power, DON’T! Your tendons and joints need time to strengthen in a structured gradual approach. Bypassing this step-up gradual approach and you WILL run into joint and tendons problems. This I guarantee you.

The Building phase will be continued for a 3 month period.

Click here to play video “Building Phase diet”

 

At the end of the 3 months you will enter the Cutting Phase. This Cutting phase’s purpose is to allow for tendon and joint healing and to cut the body fat down for a shredded look with fewer calories consumed daily compared to the Building phase.  You will cut the weight sizes lifted on ALL exercises by 30% and increase the reps per set to be 15-20 for all exercises (from the 8 reps per set on the Building phase). You do NOT train to failure in the Cutting phase. Your body needs time to repair and strengthen the tendons and joints after the hammering of the Building phase. This is a CRITICAL approach for joint health and the moment you bypass this alternating Building/Cutting phase approach you WILL run into problems.

The Cutting phase is NOT a phase for growing muscles but simply to maintain them while allowing the body time (3-months) to heal and strengthen tendons and joints.

Click here to play video “Cutting phase DIET”

 

Three months is considered the safest and best approach for the length of the phases. If you lengthen the time of the Building phase, the risk for joint/tendon injury will skyrocket.

I again emphasize: Do NOT underestimate the importance this approach is playing for joint health. It is also a method employed by most successful bodybuilders.

 

Just a short note on TENDONITIS

Tendonitis is inflammation/damage of tendons and can sometimes be dealt with an over the counter medication like aspirin or ibuprofen (ask your health care worker).

Tendonitis can be fairly easily avoided/managed by applying the following basic principles:

  • Warm up thoroughly, gradually building the intensity level of your workout. Cool down after the session.
  • Train for a new sport before you start it. Start building strength and flexibility in the muscles you will use a few weeks or months in advance.
  • Learn the proper method/technique and use the proper equipment for any exercise or activity.
  • Work out regularly, not just once a week (4 to 5 days a week)
  • SLOWLY increase weight sizes (not more than 10% every 14 days)

 

Short note on Bursitis (Tennis/Golfers Elbow)

One of the primary reasons for tennis/golfers elbow is bad form/technique. The critical aspect that must be avoided is bending the wrist up or down when handling any weight. The wrist and hand must be 100% in a straight line with the forearm. The bending of the wrist inwards and outwards places severe stress on the elbow and it’s workings and is usually a primary cause for Bursitis.

 

Tips on how to deal with joint paint after exercise

  • Ice: The most straightforward solution is to apply ice to the affected joint. Immediately after an intense workout, put ice on your muscles and joints to prevent inflammation and speed up the healing process. However, ice will not solve everybody’s joint troubles.
  • Eat more raw vegetables: The vitamins and minerals in raw vegetables contain a number of helpful things that ease your joint pain. Designed specifically to fight the effects of muscle oxidation, natural vegetables are often your best option.
  • Avoiding painful exercises: Some workouts are more painful than others. Depending on your body’s shape, size, and flexibility, certain workouts could negatively affect your joints. If you haven’t been noticing significant gains from a specific workout, but have experienced joint pain, then you might want to cut that workout from your routine.

 

Supplements which treat joint pain
If bodybuilding is one of the most important things in your life, then you may want to consider taking a supplement to help ease your joint pain.

  • Omega 3 & 6 is a rather important supplement when dealing with joint pain. 3 tablets morning and 3 tablets evening usually sufficient. Also make sure you get enough good fat in – Peanut Butter, Avocado, extra virgin olive oil, etc…
  • Super Cissus has been show to help control joint pain. It is no wonder supplement but might help some to relief pain.
  • There is a natural substance found in high concentrations in our joint structures known as Glucosamine. Numerous double-blind studies have shown that Glucosamine produces better results in the treatment of joint pain than traditional drug therapy. The main function of glucosamine is to stimulate the manufacture of substances necessary for joint repair. Glucosamine is a well-tolerated, natural treatment. There have been no reported adverse reactions. In rare instances, some gastric discomfort was reported but was easily relieved by taking the supplement with food.
  • Other supplements worth trying: MSM and Chondroitin.
  • Deca Durabulin (an anabolic steroid) is available as a prescription from doctors for treating severe joint pain. It has great success (as many bodybuilders in the past can testify too) and is also a great lean muscle builder. So if you think you fall in this category – speak to your doctor and get the added benefit of muscle growth minus the pain.

 

Word of Warning

Any supplement (creatine for example) or anabolic steroid that enhances your power levels drastically with immediate effect will put you at severe high risk for joint problems. You might have the power now but your joints and tendons are not strengthened to deal with the power. Many, many anabolic steroid users run into this injury territory.

 

Wish you happy training and GROW. Cheers…

Gert Louw

GERT B&W

 


Click here to play video “8 Ways for the bodybuilder to increase the veiny look”

 

Vascularity is a critical factor in bodybuilding especially for those who compete.

The judges eyes will always wander to the person onstage with the higher degree of visible vascularity.

So whether you like it or not, it is a factor to strive for when you enter the bodybuilding arena.

 

About the role genetics play:

It is perfectly possible for a person who rarely see veins, to then have worm-like veins bulging a regular basis, if they are diligent with their diet/supplementation and training. By genetics playing a role, this refers to how naturally thick/thin your skin is and that can be hugely manipulated.

 

There are 8 ways to increase the vascular look:

  1. Low body fat increases the vascular look dramatically. The lower the body fat the more pronounced the veins will be, it is as simple as that. Anything below 7% and you enter crazy territory. The 3 and 4%’s have roadmaps of veins crossing their body.
  2. Vascularity will increase as you age. You will see that the older bodybuilders have far superior vascularity, simply because the skin becomes thinner as we age.
  3. Creatine acts as a vasodilator and increase blood flow to the muscles. Consuming it in foods rather than supplementing is always best. But keep in mind that creating will only be available in a cooked steak while it is hot. The moment it is cold almost no creatine is available. The water retention that creatine is causing is inside the muscle cells and not under the skin. This actually makes the muscles look fuller and increase the vascularity.
  4. Adding electrolytes to the water you drink can help increase the vascularity.
  5. Water Retention is a big culprit in hiding your veins. The solution to this can be obtained 2 ways. Drastically increases your water intake (min 4L per day). This will “flush-out” the water retention and your body will start acting like a fountain releasing all water it takes in without holding water back under the skin. Alternatively you can use diuretics. However this can harm your kidneys and is not considered the best approach.
  6. Increase your body temperature. When the temperature of the body is raised the veins will be more pronounced as blood is pushed to the surface of the skin. This can be done by adding (heat raising) foods like capsicum to your diet. Cayenne Pepper also a great choice. Some bodybuilders even use a hair dryer to heat the skin before going onto stage – it can bring out the veins bigtime.
  7. Tip Two: Boost Your Nitric Oxide Levels. Spinach has a high amount of nitrates in it in fact spinach is able to increase nitric oxide levels by a whopping two hundred percent. Overall if you want to be more vascular you must boost your oxide levels in with two options only. These two options are taking steroids or eating food rich in nitrates that will give you the amazing blood flow that will give your veins that popping out appearance.
  8. Lee Labrada is a big supporter of increasing vascularity via cardio. His view:

“First of all, cardio increases blood flow and blood velocity throughout the body. As you heart hits a rapid rate and blood pressure increases, it helps to increase capillarization, or the dilation and proliferation of capillaries. Cardio promotes the dilation of arteries, veins and capillaries throughout the body, while improving the health of the heart and lungs.

The second manner in which cardio improves vascularity is by reducing water retention. Unwanted fluid can be held in interstitial and subcutaneous spaces throughout the body and can mar the look of the physique. Nothing is worse than “holding water,” i.e., having a thin film of subcutaneous water pooled right underneath your skin. Cardio moves your blood and body fluids around including unwanted water so your kidneys can excrete it, and your sweat glands can sweat it out. That gives you the appearance of thinner, tighter skin.

Finally, the third way in which cardio improves vascularity is by burning fat including subcutaneous fat that can hide muscularity and vascularity.

Remember however that cardio will not help you unless you have the right training and diet plan.”

 

This is my tips for getting the vascular look.

Keep growing! Cheers

www.gertlouw.com

GERTFITNESS5b


Click here to watch the video “Super supplement for pain relief revealed”

 

I will be making a few videos about a group of “super” supplements that stands out head and shoulders above the rest and which can make a massive difference in many people’s lives.

A little background: 10 years ago I was told by some doctors I have but a few years to live. I refused to accept that and started on my own journey of fitness and supplementation in an effort to built up and repair my broken body. As many know, this is now 10 years later and I look the best I’ve ever did in my life. In this article I want to share some of my knowledge.

When I was told my fate 10 years ago I did not had time to waste on mediocre supplement or stuff that make just marginal differences. If I add it to my critical list it need to make a huge difference, full stop.

One of these super supplements that made my critical list is Co-Enzyme Q10.

Apart from it’s legion of amazing benefits, scientific research studies are finally proving that it has a rather high degree of effectivity for fighting certain pains, particular migraines and Fibromyalgia. Some doctors even started to prescribe CQ10 to their migraine patients and report amazing results. Fibromyalgia sufferers, seems to be able to live a quality life again with the help of CQ10. They do not report a complete reduction of pain but enough to give them hope for a quality life.

Hiv + people and cancer sufferers has particularly low levels of CQ10 and for them it is an absolutely MUST TAKE supplement for such people.

 

What is it?

Coenzyme Q10 is a mitochondrial energizer that has shown remarkable effects against common heart ailments and neurological disorders. In just the past year, scientists have uncovered specific mechanisms indicating that CoQ10 may have a role in fighting certain cancers. Most surprising, however, are new studies that show how CoQ10 guards against a wide array of common age-related disorders. CoQ10 is naturally present in small amounts in a wide variety of foods, but levels are particularly high in organ meats such as heartliver, and kidney, as well as beef, soy oil, sardines, mackerel, and peanuts.

 

Some of the amazing benefits

(Extract from http://www.lef.org)

Preventing the Onset of Migraine

Migraine headaches are a debilitating, all-too-common affliction. Because mitochondrial dysfunction may play a role in migraines by limiting oxygen metabolism, researchers recently explored the use of CoQ10 in preventing these headaches. Published in the February 2005 issue of Neurology, the research describes a placebo-controlled trial of 42 patients in Switzerland.2

Patients who had suffered migraines for a year or more, with two to eight attacks per month, were randomly assigned to receive either 100 mg of CoQ10 or placebo, three times daily. At the end of the three-month trial, the CoQ10-treated group had lower attack frequency and fewer headache days and days with nausea than did the placebo group. The mean number of monthly migraine attacks dropped from 4.4 to 3.2 in the CoQ10 group, compared to a negligible decrease from 4.4 to 4.3 in the placebo group.2

In this study, supplemental CoQ10 reduced migraine frequency by 27%

 

Guarding the Brain After Cardiac Arrest

People who survive cardiac arrest often suffer irreversible brain damage as a result of the disruption of oxygen to the brain. European researchers recently investigated whether combining CoQ10 with mild hypothermia—a technique proven to reduce neuronal damage and increase survival—might enhance the effects of that treatment.1

Forty-nine patients who had suffered cardiac arrest and then received cardiopulmonary resuscitation were randomly selected to receive hypothermia (reduction of body temperature) treatment plus CoQ10 or hypothermia plus placebo. The hypothermia treatment involved the patients being placed on a body-surface-cooling mattress.

The patients were then administered either liquid CoQ10 (250 mg followed by 150 mg three times daily for five days) or a placebo through a nasogastric tube. The remarkable findings showed that three-month survival in the CoQ10 group was 68%, compared to only 29% in the placebo group. Coenzyme Q10 thus helped reduce the death rate from cardiac arrest by an astounding 57%. The researchers also found that 36% of patients in the CoQ10 group had a good neurological outcome at three months, versus only 20% in the placebo group.1

 

Slowing Early Macular Degeneration

Age-related macular degeneration is the most common cause of vision loss in people over 60.3 With the deterioration of the macula (a tiny cluster of highly specialized cells in the retina) central vision progressively begins to blur. As the disease worsens, central vision loss may increase until it becomes impossible to perform tasks that require detailed vision, such as driving and reading.

In recent years, researchers have focused on how oxidative damage affects age-related macular degeneration. The eye, one of the body’s most metabolically active organs, not only generates an enormous amount of free radicals through normal function, but also incurs additional oxidative damage from ultraviolet radiation and air pollution. In recent trials, the use of antioxidants has been shown to counter age-related macular degeneration. For example, in an 11-center, double-blind clinical trial conducted by the National Eye Institute (a division of the National Institutes of Health), a combination of antioxidants plus zinc slowed macular degeneration progression in people with intermediate or advanced disease by about 25%.4

Hungarian scientists are now exploring a metabolic rather than an antioxidant approach to managing macular degeneration. Citing findings that mitochondrial dysfunction might also play a role in the development of the disease, the researchers designed a clinical trial to evaluate intervention in early age-related macular degeneration with a combination of compounds—including CoQ10—that have demonstrated the ability to improve mitochondrial metabolism. The researchers reported results of their double-blind, placebo-controlled trial last year in the journal Opthalmologica.5 More than 100 patients with early age-related macular degeneration were randomly assigned to receive either two capsules per day containing 200 mg of acetyl-L-carnitine, 780 mg of omega-3 fatty acids, and 20 mg of CoQ10, or capsules containing an equal quantity of soy oil.

At the end of the 12-month treatment period, the researchers found statistically significant improvement in the treatment group as measured by all four parameters of visual function studied. In addition, only one of the 48 patients (2%) in the treatment group showed clinically significant worsening in visual field mean defect (blind spots in the visual field), the primary study endpoint, compared to 9 of 53 patients (17%) in the placebo group. The decrease in drusen—tiny yellow retinal deposits associated with macular degeneration—of the treated eyes was also statistically significant compared to placebo when either the most-affected eyes or the less-affected eyes were considered. In the less-affected eyes, the drusen-covered area decreased by 23% in the treated group, but increased by 13% in the placebo group. These findings suggest that intervention with an appropriate combination of nutrients that affect mitochondrial lipid metabolism may stabilize and even improve visual functions in early age-related macular degeneration.5

 

New Applications in Fighting Cancer

Research on CoQ10 and cancer has focused on two lines of inquiry: CoQ10’s ability to improve immune response and its ability to decrease the cardiotoxicity caused by a common class of anti-cancer chemotherapeutic agents.

 Patients with cancer often exhibit low levels of CoQ10

Based on these findings, Danish researchers investigated CoQ10’s effects alone and in combination with other nutrients as an adjunctive therapy for breast cancer.

In one case report, the researchers describe three breast cancer patients with metastasized cancer. The women underwent conventional cancer treatment and supplemented with a daily dose of 390 mg of CoQ10. All three women demonstrated tumor regression and decreased incidence of metastasis.9

In another study, the same research team investigated 32 high-risk breast cancer patients whose malignancy had spread to the lymph nodes.10 In addition to conventional therapeutic interventions, this group of patients received a daily combination of nutrients (vitamin C: 2850 mg; vitamin E: 2500 IU; beta-carotene: 32.5 IU; selenium: 387 mcg; and secondary vitamins and minerals), essential fatty acids (1.2 grams of gamma linolenic acid and 3.5 grams of omega-3 fatty acids), and 90 mg of CoQ10. At the end of the 18-month trial, six patients showed apparent partial remission, none of the patients showed signs of additional metastases, and their quality of life improved. None of the patients died during the study period, though four deaths were expected based on the patients’ disease stage. In one of the six patients with partial remission, the dose of CoQ10 in the nutritional protocol was increased to 390 mg. After two months, that patient’s tumor had disappeared completely, as confirmed by a mammogram.10

While chemotherapy drugs can be highly effective, their use can also be limited by toxic side effects. This has been noted in the case of anthracyclines, a class of drugs widely used in cancer chemotherapy. These drugs have demonstrated efficacy in the treatment of leukemia, lymphomas, and solid malignancies, and are often used to treat breast cancer, with higher doses yielding greater clinical responses. These higher doses of anthracyclines, however, can produce toxic effects on heart tissue, possibly leading to cardiomyopathy and heart failure that are not responsive to conventional pharmacological interventions.11 In fact, anthracyclines selectively damage mitochondria in the heart, but not in other organs.11 Since coenzyme Q10 supports both heart tissue and mitochondria, researchers conducted human trials to determine whether CoQ10 might prevent cardiotoxicity during the administration of anthracyclines.12

Two recent review articles addressed CoQ10’s potential as an adjunctive therapy during chemotherapy with anthracyclines. Writing in the Journal of Clinical Oncology, researchers summarized five reviewed studies in which CoQ10 was given along with anthracyclines.12 They report that in three of the studies that measured heart rhythm, patients who received CoQ10 showed favorable changes suggesting that CoQ10 might have a stabilizing effect on the heart. They also note that supplementation did not interfere with anthracycline treatment, and that no adverse effects were reported in any of the trials. The authors concluded that although coenzyme Q10 demonstrates potential for reducing cardiotoxicity, larger and more rigorous investigations are needed.

In 1961, scientists saw that people with cancer had little CoQ10 in their blood. They found low CoQ10 blood levels in people with myeloma, lymphoma, and cancers of the breastlungprostate,pancreascolonkidney, and head and neck. Some research has suggested that CoQ10 helps the immune system and may be useful as a secondary treatment for cancer.

  • CoQ10 may keep the antitumor drug doxorubicinfrom hurting the heart.
  • Three studies examined the use of CoQ10 along with conventional treatment for cancer. The three studies contained a total of 41 women with breast cancer. In each study, the women improved.

Slowing Neurodegenerative Disease Progression

Many investigators have conducted preclinical studies examining how oxidative stress and impaired mitochondrial function may contribute to neuronal cell death, a characteristic of Parkinson’s, Alzheimer’s, and other neurodegenerative diseases.13-17 For example, a recent journal article in Toxicology and Applied Pharmacology reported on the effects of the herbicide paraquat on neuronal cell death in the laboratory.17 The researchers found that this toxic chemical damaged mitochondria and increased free radical production, eventually resulting in the death of neuronal cells. Pretreatment of the cell cultures with CoQ10, however, inhibited both mitochondrial dysfunction and free radical generation.17 The researchers postulated that coenzyme Q10 may prove useful in preventing and treating neurodegenerative conditions related to environmental toxins.

While published research on the use of CoQ10 in slowing the progression of Alzheimer’s disease has been limited to preclinical studies, investigations of CoQ10 and Parkinson’s disease have moved into clinical trials, including randomized controlled studies. This work has been led by Clifford Shults, MD, professor of neurosciences at the University of California at San Diego School of Medicine. In Parkinson’s disease, brain cells that produce the neurotransmitter dopamine progressively die. Research in animals has shown that CoQ10 can protect the substantia nigra, the area of the brain where these cells reside. Studies by Dr. Shults and others have shown that mitochondrial dysfunction and diminished mitochondrial CoQ10 levels frequently occur in Parkinson’s sufferers.18

With funding from the National Institute of Neurological Disorders (a division of the National Institutes of Health), Dr. Shults and his colleagues undertook the first double-blind, placebo-controlled, multicenter clinical trial of CoQ10 in patients with early untreated Parkinson’s disease. In this phase II, dose-finding study, 80 patients were randomly assigned to receive one of three different CoQ10 doses (300 mg/day, 600 mg/day, or 1200 mg/day) with vitamin E, or a placebo containing vitamin E alone. The patients were followed for 16 months or until the participants required levodopa, a standard drug treatment for managing disease symptoms.19

The results, reported in the Archives of Neurology, showed that patients who received the largest dose of CoQ10 (1200 mg/day) had 44% less decline in mental function, movement, and ability to carry out activities of daily living than those who received the placebo.19 Patients who received CoQ10 doses of 300 mg/day and 600 mg/day also showed some slowing in decline compared to the placebo group, but not as much as those who took the highest dose. The authors concluded that CoQ10 was safe and well tolerated at doses up to 1200 mg/day.

Most recently, Dr. Shults and his team conducted an open label trial in which 17 patients were given an escalating dose of CoQ10 (1200 mg/day, 1800 mg/day, 2400 mg/day, and 3000 mg/day) combined with a stable dose of 1200 IU/day of vitamin E over a two-month period.20 They found that CoQ10 was well tolerated at high doses, but plasma levels of CoQ10 did not continue to rise when the dose was increased from 2400 to 3000 mg/day. There was no significant change in motor abilities in these Parkinson’s disease patients, some of whom were concurrently taking medications for the disease. Based on these findings, the researchers recommended conducting a phase III study to investigate the longer-term effect of high doses on previously untreated patients.

“Our [phase III] study will compare a placebo with 1200 mg/day and 2400 mg/day of CoQ10 and will enroll 200 subjects with early untreated disease in each treatment arm,” Dr. Shults told Life Extension in an exclusive interview. “The study . . . will probably take four years, with the results published a year later,” he added. In addition to that study, the National Institute of Neurological Disorders and Stroke is currently investigating the effects of a 2400-mg/day dose of CoQ10 in patients with early, untreated Parkinson’s disease.18

A clinical trial has also been undertaken in patients with Huntington’s disease, a neurodegenerative genetic disorder. This trial, conducted by the Huntington Study Group, randomly assigned 347 patients with Huntington’s disease to receive CoQ10 at 600 mg/day, remacemide hydrochloride at 600 mg/day, a combination of both, or placebo. Over the 30-month trial, the CoQ10 treated patients showed a 13% decrease in overall functional decline and beneficial trends in some secondary measures. However, the difference between the CoQ10 group and the other groups did not reach statistical significance.21

 

Other Potential Applications

In recent months, scientists have uncovered a widening array of applications for coenzyme Q10. According to new studies, CoQ10 may:

Protect against hearing loss. Mitochondrial DNA mutation is one cause of sensorineural hearing loss, a condition that causes changes in the inner ear or nerve pathways and is not correctable through medical interventions.23 In individuals with genetically based sensorineural hearing loss, coenzyme Q10 supplementation prevented further loss of hearing, while the control that did not supplement demonstrated continued deterioration of hearing function.

Improve learning. Supplementation with vitamin E and coenzyme Q10 helped a group of older mice to learn tasks more quickly than mice supplemented with only one of the two antioxidants.24 These findings suggest that coenzyme Q10 and vitamin E act in concert and may together help prevent age-related deficits in cognitive function.

Extend life span. In animals fed a diet enriched with polyunsaturated fatty acids, supplementing with coenzyme Q10 increased life span and protected against DNA alterations. Scientists recently determined that CoQ10 supplementation may confer these benefits by attenuating the decline in naturally occurring antioxidants that commonly accompanies aging.25

Prevent cachexia. The combination of coenzyme Q10 with vitamins B2 (riboflavin) and B3 (niacin) offers promise in preventing the weight loss and muscle wasting associated with cancer. In cancer, mitochondrial energy production is diminished, which may ultimately lead to the fatigue, weight loss, and muscle loss known as cachexia. In rats with experimentally induced breast cancer, supplementation with the energy-modulating nutrients B2, B3, and CoQ10 helped restore mitochondrial energy production, suggesting that this nutrient combination may help prevent cachexia.26

Assist muscle regeneration. Supplementing with coenzyme Q10 and vitamin E supported muscle regeneration in animals with experimentally induced muscle decay. The investigators noted that CoQ10 exerted a greater influence on muscle regeneration than did vitamin E.27

Protect against surgical stress. Supplementing with 300 mg of CoQ10 daily for two weeks prior to heart surgery boosted measures of heart muscle health, investigators recently noted. When heart muscle samples of the supplemented individuals were analyzed following elective surgery, this tissue exhibited improved energy production, decreased oxidative stress, and enhanced recovery from oxygen depletion compared to tissue samples from unsupplemented patients.28

Promote male fertility. Coenzyme Q10 supplementation for six months improved asthenozoospermia (reduced sperm motility) in infertile men.29 In an earlier study, administering a CoQ10 analog to men led to significant increases in both sperm count and motility.30 These findings suggest that CoQ10 may help improve defective sperm function, a common and difficult-to-treat cause of male infertility.

Protect against senile plaques. A laboratory study demonstrated CoQ10’s ability to destabilize amyloid beta peptides, a hallmark abnormality of Alzheimer’s disease.31 This suggests a further potential neuroprotective mechanism of coenzyme Q10.

Impede diabetic complications. An animal study has shown that CoQ10 displays potential for preventing complications associated with diabetes.32

Lower triglycerides. The results of an Italian preliminary clinical trial suggest that the combination of CoQ10 and fibrate drugs may benefit individuals with exceedingly high levels of triglycerides who fail to respond to fibrates alone.33

Summary

The latest findings suggest that, along with its heart-protective effects, CoQ10 may slow or improve some degenerative diseases, support cancer remission, counteract the toxic effects of chemotherapy, and decrease the incidence of migraine headaches. Additionally, recent findings indicate that coenzyme Q10 may have applications in promoting fertility, protecting auditory function, supporting longevity, boosting learning capability, sustaining muscle health and much more.

CoQ10 investigations are expanding into new areas, and researchers are now calling for larger, well-designed studies to support intriguing findings from small and observational trials. With CoQ10’s pervasiveness in the body and the many essential functions it performs, scientists will no doubt continue to elucidate this vital nutrient’s many potential applications.

DYNAMIC DUO: COQ10 AND VITAMIN E
In addition to its direct scavenging of free radicals, CoQ10 also helps regenerate vitamin E, another important antioxidant. Vitamin E provides antioxidant protection in fat-soluble environments such as cell membranes.18 When coenzyme Q10 levels in cell membranes are diminished, regeneration of vitamin E is slowed as well.22

Is CoQ10 safe?

Taking 100 mg a day or more of CoQ10 has caused mild insomnia in some people. And research has detected elevated levels of liver enzymes in people taking doses of 300 mg per day for long periods of time. Liver toxicity has not been reported.

Other reported side effects include rashesnausea, upper abdominal paindizziness, sensitivity to light, irritability, headacheheartburn, andfatigue.

Medicines for high cholesterol (statins) and medicines that lower blood sugar cause a decrease of CoQ10 levels and reduce the effects of CoQ10 supplements. CoQ10 can reduce the body’s response to theblood thinner (anticoagulant) medicine warfarin (Coumadin) and can decrease insulin requirements in people with diabetes.

The U.S. Food and Drug Administration (FDA) does not regulatedietary supplements in the same way it regulates medicines. A dietary supplement can be sold with limited or no research on how well it works or on its safety.

 

This information is not intended to replace the advice of a doctor. http://www.gertlouw.com disclaims any liability for the decisions you make based on this information.

 

References
1. Damian MS, Ellenberg D, Gildemeister R, et al. Coenzyme Q10 combined with mild hypothermia after cardiac arrest: a preliminary study. Circulation. 2004 Nov 9;110(19):3011-6.2. Sandor PS, Di CL, Coppola G, et al. Efficacy of coenzyme Q10 in migraine prophylaxis: a randomized controlled trial. Neurology. 2005 Feb 22;64(4):713-5.3. Available at: http://www.nei.nih.gov/health/maculardegen.armd_facts.asp#1. Accessed November 16, 2005.4. Anon. A randomized, placebo-controlled, clinical trial of high-dose supplementation with vitamins C and E, beta carotene, and zinc for age-related macular degeneration and vision loss: AREDS report no. 8. Arch Ophthalmol. 2001 Oct;119(10):1417-36.

5. Feher J, Kovacs B, Kovacs I, et al. Improvement of visual functions and fundus alterations in early age-related macular degeneration treated with a combination of acetyl-L-carnitine, n-3 fatty acids, and coenzyme Q10. Ophthalmologica. 2005 May;219(3):154-66.

6. Folkers K, Osterborg A, Nylander M, Morita M, Mellstedt H. Activities of vitamin Q10 in animal models and a serious deficiency in patients with cancer. Biochem Biophys Res Commun. 1997 May 19;234(2):296-9.

7. Portakal O, Ozkaya O, Erden IM, et al. Coenzyme Q10 concentrations and antioxidant status in tissues of breast cancer patients. Clin Biochem. 2000 Jun;33(4):279-84.

8. Folkers K, Morita M, McRee J, Jr. The activities of coenzyme Q10 and vitamin B6 for immune responses. Biochem Biophys Res Commun. 1993 May 28;193(1):88-92.

9. Lockwood K, Moesgaard S, Yamamoto T, Folkers K. Progress on therapy of breast cancer with vitamin Q10 and the regression of metastases. Biochem Biophys Res Commun. 1995 Jul 6;212(1):172-7.

10. Lockwood K, Moesgaard S, Hanioka T, Folkers K. Apparent partial remission of breast cancer in ‘high risk’ patients supplemented with nutritional antioxidants, essential fatty acids and coenzyme Q10. Mol Aspects Med. 1994;15 Suppls231-s240.

11. Conklin KA. Coenzyme q10 for prevention of anthracycline-induced cardiotoxicity. Integr Cancer Ther. 2005 Jun;4(2):110-30.

12. Roffe L, Schmidt K, Ernst E. Efficacy of coenzyme Q10 for improved tolerability of cancer treatments: a systematic review. J Clin Oncol. 2004 Nov 1;22(21):4418-24.

13. Somayajulu M, McCarthy S, Hung M, et al. Role of mitochondria in neuronal cell death induced by oxidative stress; neuroprotection by Coenzyme Q10. Neurobiol Dis. 2005 Apr;18(3):618-27.

14. Sohmiya M, Tanaka M, Tak NW, et al. Redox status of plasma coenzyme Q10 indicates elevated systemic oxidative stress in Parkinson’s disease. J Neurol Sci. 2004 Aug 30;223(2):161-6.

15. Menke T, Gille G, Reber F, et al. Coenzyme Q10 reduces the toxicity of rotenone in neuronal cultures by preserving the mitochondrial membrane potential. Biofactors. 2003;18(1-4):65-72.

16. Shavali S, Carlson EC, Swinscoe JC, Ebadi M. 1-Benzyl-1,2,3,4-tetrahydroisoquinoline, a Parkinsonism-inducing endogenous toxin, increases alpha-synuclein expression and causes nuclear damage in human dopaminergic cells. J Neurosci Res. 2004 May 15;76(4):563-71.

17. McCarthy S, Somayajulu M, Sikorska M, Borowy-Borowski H, Pandey S. Paraquat induces oxidative stress and neuronal cell death; neuroprotection by water-soluble Coenzyme Q10. Toxicol Appl Pharmacol. 2004 Nov 15;201(1):21-31.

18. Shults CW. Therapeutic role of coenzyme Q(10) in Parkinson’s disease. Pharmacol Ther. 2005 Jul;107(1):120-30.

19. Shults CW, Oakes D, Kieburtz K, et al. Effects of coenzyme Q10 in early Parkinson disease: evidence of slowing of the functional decline. Arch Neurol. 2002 Oct;59(10):1541-50.

20. Shults CW, Flint BM, Song D, Fontaine D. Pilot trial of high dosages of coenzyme Q10 in patients with Parkinson’s disease. Exp Neurol. 2004 Aug;188(2):491-4.

21. Anon. A randomized, placebo-controlled trial of coenzyme Q10 and remacemide in Huntington’s disease. Neurology. 2001 Aug 14;57(3):397-404.

22. Crane FL. Biochemical functions of coenzyme Q10. J Am Coll Nutr. 2001 Dec;20(6):591-8.

23. Angeli SI, Liu XZ, Yan D, Balkany T, Telischi F. Coenzyme Q-10 treatment of patients with a 7445A—->G mitochondrial DNA mutation stops the progression of hearing loss. Acta Otolaryngol. 2005 May;125(5):510-2.

24. McDonald SR, Sohal RS, Forster MJ. Concurrent administration of coenzyme Q10 and alpha-tocopherol improves learning in aged mice. Free Radic Biol Med. 2005 Mar 15;38(6):729-36.

25. Bello RI, Gomez-Diaz C, Buron MI, et al. Enhanced anti-oxidant protection of liver membranes in long-lived rats fed on a coenzyme Q10-supplemented diet. Exp Gerontol. 2005 Aug;40(8-9):694-706.

26. Perumal SS, Shanthi P, Sachdanandam P. Energy-modulating vitamins—a new combinatorial therapy prevents cancer cachexia in rat mammary carcinoma. Br J Nutr. 2005 Jun;93(6):901-9.

27. Otrocka-Domagala I, Rotkiewicz T, Karpinska J, et al. The effect of coenzyme Q10 and vitamin E on the regeneration of skeletal muscles in pigs. Pol J Vet Sci. 2004;7(4):295-303.

28. Rosenfeldt F, Marasco S, Lyon W, et al. Coenzyme Q10 therapy before cardiac surgery improves mitochondrial function and in vitro contractility of myocardial tissue. J Thorac Cardiovasc Surg. 2005 Jan;129(1):25-32.

29. Balercia G, Mosca F, Mantero F, et al. Coenzyme Q(10) supplementation in infertile men with idiopathic asthenozoospermia: an open, uncontrolled pilot study. Fertil Steril. 2004 Jan;81(1):93-8.

30. Anon. Coenzyme Q10. Altern Med Rev. 1998 Feb;3(1):58-61.

31. Ono K, Hasegawa K, Naiki H, Yamada M. Preformed beta-amyloid fibrils are destabilized by coenzyme Q10 in vitro. Biochem Biophys Res Commun. 2005 Apr 29;330(1):111-6.

32. Al-Thakafy HS, Khoja SM, Al-Marzouki ZM, Zailaie MZ, Al-Marzouki KM. Alterations of erythrocyte free radical defense system, heart tissue lipid peroxidation, and lipid concentration in streptozotocin-induced diabetic rats under coenzyme Q10 supplementation. Saudi Med J. 2004 Dec;25(12):1824-30.

33. Cicero AF, Derosa G, Miconi A, et al. Possible role of ubiquinone in the treatment of massive hypertriglyceridemia resistant to PUFA and fibrates. Biomed Pharmacother. 2005 Jul;59(6):312-7.

 

Happy training everyone!

Gert Louw

IMG_2838_Web_1920


Click here to PLAY video “BOOST energy and immune system in one go!”

 

Before I even talk about training aspects, let me first take you down the road my wife was the past few years. She had severe restless legs syndrome and were continuously fatigued. Those that have severe restless legs syndrome will know that it can drive one crazy!

After many prescribed medications was tried, I got here to do some extensive blood-work tests.

A surprise was that she had very low magnesium levels in her blood.

Immediately the light went on! Magnesium plays a crucial factor in various muscle related functions as well as energy and ATP related functions in the body. It even have an impact on the nervous system and skeletal bone maintenance.

She was put on high dosage slow released magnesium supplements and within just a few days her restless legs syndrome disappeared. For her it was like a miracle. Her energy levels also drastically increased.

Slow Mag is now part of her daily supplementation.

This is a mineral that is so underrated. By far the greatest majority (in excess of 70%) of people is deficient of magnesium.

For the bodybuilder, a magnesium deficiency presents a big problem:

  • He WILL struggle to build muscle, feel fatigued and energy less continuously.
  • Being deficient will even result in an immune system being under pressure, thus further impact on available gym time. Thus also why critically important that any hiv+ person must make sure he/she supplement with slow mag.
  • Athletes and bodybuilder need more nutrients than less active people. So it will be a given that you will require supplementation of magnesium.
  •  Magnesium further helps the bodybuilder to reduce the accumulation of lactic acid and reducing the perception of fatigue during heavy training.
  • Magnesium even helps lowering the blood pressure resulting in healthier kidneys and heart.

To sum it up, the bodybuilder will struggle severely to build muscles when magnesium deficient. He will be regularly sick due to compromised immune system, more prone to become diabetic and have a much higher risk for heart disease. His energy levels will be severely compromised and he will feel on edge the whole time…and much more!

Extract from http://www.livestrong.com:

“If your diet consistently falls short on magnesium, the resulting chronically low levels can increase your risk of cardiovascular disease, high blood pressure, osteoporosis and Type 2 diabetes, according to the Office of Dietary Supplements. A significant association exists between the amount of magnesium you consume and your overall risk for cardiovascular disease, reported a review in PLoS One in March 2013. Getting enough magnesium in your diet also helps lower inflammation, which may fight health conditions accompanied by inflammation, such as diabetes and heart disease, according to a review in the February 2014 issue of the European Journal of Clinical Nutrition.”

Magnesium plays a key role in hundreds of cellular processes, from metabolizing food into energy and absorbing calcium to maintaining a strong immune system and keeping your heart, muscles, and nerves functioning properly.

Magnesium relaxes muscles and is anti-inflammatory. This mineral also has a laxative effective, so it can help relieve constipation. Magnesium has also been found to have a protective effect against stress. Take 200 to 300 milligrams per day of the mineral magnesium (unless you have kidney problems or you’re prone to diarrhea).

Extract from http://www.organicfacts.net:

Prevents Asthma – Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through administration of intravenous magnesium.

Keeps bones healthy – Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. Magnesium helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. Magnesium, along with calcium and Vitamin D, should be taken throughout the developmental years and adulthood, since it eliminates the chances of developing osteoporosis when you get older.

Essential during pregnancy – Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of magnesium supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expectant mothers who may have hypertension.

Treats back pain and cramps – Magnesium helps treating people with severe backaches by relaxing back muscles, kidney stress and muscular tension. As mentioned earlier, magnesium also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Symptoms of cramps in the legs, as well as general fatigue are traditional symptoms of magnesium deficiency. Therefore, proper intake of magnesium supplements acts as a cure for chronic leg cramp problems.

Prevents constipation – Magnesium provides quick relief from constipation, and a high dose of water-soluble magnesium supplements is known to bring sound relief for even the most severe constipated state. This laxative property of magnesium relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels. Magnesium also has another property of attracting water, which in turn softens the stool and helps it to pass easily.

Prevents diabetes and regulates sugar level – The health benefits of magnesium extend to diabetic patients also, as this mineral helps to regulate the insulin reaction to blood sugar levels. Magnesium supplements are vital for all diabetic patients as many of them suffer from magnesium deficiency. Magnesium aids in regulating blood sugar status, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Cures psychiatric disorders – Magnesium is known to cure some of the worst forms of psychiatric dysfunctions such as panic attacks, stress, anxiety and undue agitation.

Cures migraines – Migraine attacks badly affect many Americans, especially, females.  Magnesium supplements and liquids considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

Produces collagen –Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Absorb minerals –Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium and phosphorus. Mineral absorption usually occurs within the small intestine and this benefit of magnesium ensures the detoxification of many harmful toxins in our body.

Activates enzymes – Magnesium also helps to boost the energy production in the body and it promotes theactivation of enzymes to create cellular energy.

Controls bladder functions – Many people who have blabber problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections, or sometimes interstitial cystitis; however, regular intake of magnesium can bring great relief to these ailments.

Happy training!

GertFITNESS

50th birthday studio COVER

My new youtube channel


Hi everyone,

Click here to view the video “New Muscles Flexing, bodybuilding and diet info Channel”

 

I considered myself “internet savvy” but got totally screwed by youtube affiliate MUSIC NATIONS (also known as ZOOMIN TV) make up lies and deceit stories in a attempt to steal a LOT of money from me. They “manage” the money side of your channel and after a few months just clamp down with lies on the payout and start keeping it for themselves. They are completely devoid of all integrity and just spew out one lie after the other. I should have known better or did my homework better…alas now I am a bit wiser! Never too old to learn.

As a result I am moving all my videos and relocating to a brand new youtube channel (channel name: GertFITNESS):

GertFITNESS

Click here to view my new channel’s trailer video “Muscle motivation diet & bodybuilding secrets channel”

 

Can I ask you a BIG favour? Please click on above link and subscribe to my new channel. I have to start at ground zero again. (Had about 3 million views and 10k subscribers which grew with 1k every month.)

Sure I can try and make a legal case, but this is not the person I am. I focus my energy on something positive. They will have their day…all do.

At least after I have finished moving all my videos to the new youtube channel, they will sit with an empty shell generating zero income. No more stealing from me. The fact is, if u ever sign with MUSIC NATIONS or ZOOMIN TV you must say bye-bye to your channel. Two, three months down the road and your income will suddenly dry up with lies and deceit…just like mine did and there is NO WAY to get away from them or out of the contractual hold, which is a laughing matter in it’s own right.

But this now provides me the opportunity to be a bit more focussed and even more professional with my new channel. Sometimes change is good and the spice that keeps life interesting.

 

Wishing you all a blessed day!

Gert Louw

IMG_2655_Web_852

 


The Banting diet propagated by Professor Time Noakes is all the rage right now in South Africa to the degree that many restaurants even serve special Banting dishes.

But the banting benefits maybe short-lived. At the core this high fat/high protein diet is setting you up for massive failure.

This can easily be verified by the magnitude of people who stopped with the Banting diet and who is now massively overweight due to this very serious problem.

Let’s look into what this problem is…

Click here to view the video “The Banting Diet dangers”

 

The insulin problem

By cutting out or minimizing carbs from your diet, you make your body’s insulin response more and more ineffective and “desensitize” it to such a degree that when you start eating carbs in the future again your body will be completely unable to deal with the carbs. This will result in you adding fat weight in a very fast fashion with the smallest amount of carbs eaten. The result is that a few months after you stopping with the banting diet, you will be massive in size, MUCH bigger than you were before you started with this diet.

The human body needs carbs to work effectively – full stop. The moment you cut it out from your diet is the moment you set yourself up for complete failure in the future.

You cannot indefinitely cut out carbs from your diet, it is NOT a practical approach, not from any angle…

Long term cutting out of carbs can actually lead to insulin resistance and metabolic damage!

Due to the ineffective insulin response on the banting diet a bodybuilder would find it near impossible to get a cut or ripped look. To get the body fat down to single digits carbs is essential. The carbs keep the insulin response healthy and this means you have a very high degree of control over fatloss. The banting diet is a serious no-no for any one interested in the fitness lifestyle.

 

What benefits does the Banting Diet have?

Extract from sabreakingnews.co.za:

South African celebrity professor, Tim Noakes’ controversial low-carbohydrate, high-fat diet is not healthier or better for losing weight than following a balanced weight-loss diet, according to a University of Stellenbosch study published in the Plos One journal on Wednesday.

About 3 200 participants took part in 19 international scientific trials reviewed by the university. These participants were placed on either Noakes’ banting diet or a balanced weight-loss diet for a period of between three months and two years.

“This study shows that when the amount of energy consumed by people following the low carbohydrate and balanced diets was similar, there was no difference in weight loss,” said the study’s lead researcher, Celeste Naude.

This means Noakes’ diet, which drastically reduces the intake of carbohydrates in favour of fats, resulted in weight loss by limiting the amount of calories (kilojoules) the body took in. In effect, a person lost weight because they reduced their caloric intake rather than restricting the amount of carbohydrates.

“Decades of research have shown the balanced diet to be safe and healthy in the long term, and along with a healthy lifestyle, is associated with a lower risk of heart disease, stroke, diabetes and certain cancers,” the Heart and Stroke Foundation South Africa CEO, Vash Munghal-Singh, told Health-e News.

“We do not have similar proof that a low-carbohydrate diet is safe and healthy in the long term, and some studies already point towards an increased risk of heart disease and death with low carbohydrate diets.”

“Based on the current evidence we cannot recommend a low-carbohydrate diet to the public,” she added.

Noakes has defended his diet, and argued a high fat and protein diet has been known for reducing hunger, in turn leading to consuming less food and thus less calorie intake. He told Health-e News his diet was the easiest to follow.

“Unless the diet takes away hunger it will not produce the change in lifestyle necessary to sustain weight-loss. Low carb [diets] take away hunger in a way that no other diet does, that’s why it is the easiest diet to follow and the most effective.

The above University Stellenbosch study (June 2014) clearly indicated that for weight-loss, there is NO advantage in following the Banting Diet versus a traditional calorie controlled diet. The fact that Tim Noakes suggest that the higher fat content stops hunger pain is not completely unfounded. But even in this regard a healthy lifestyle diet should ALWAYS include frequent meals and not traditional 3 meals or less a day. Our bodies was never designed to act optimally with 3 meals or less. Five to 7 small balanced meals per day is what provides the nutrients in the correct fashion and this control the hunger pains of a calorie restricted diet near perfectly.

Tim Noakes is an expert in his field but the controversy surrounding his Banting Diet has pretty much alienated him from the rest of the medical community.

The Banting diet could be a short-term solution for certain people who is insulin resistant. But it can never be a permanent solution and the potential harm by far outweighs the benefit factor.

 

A Permanent Solution

Carbs, Good Fats and Protein are crucial for a healthy insulin response, hormonal system and effective muscle growth – ALL of them. There is no getting away from this fact. A classic, balanced diet style must be applied which can be executed for an indefinite period. It must become a balanced lifestyle that you adopt. This is THE ONLY approach that will bear permanent fruit.

For the bodybuilder to reach very low body fat levels, a very specific monitoring approach must be applied whereby every two weeks the body fat % is checked via fat calipers and weight is measured on a scale. Should this show a decrease in weight but no drop in body fat levels (this indicates the body is in starvation mode which means muscle mass will be utilised first and last the fat storage), the calories must be increased across the board by a 10% factor. Continue with this approach until you hit a “sweet spot” (this is the point where the body realize it is NOT in a starvation diet mode anymore) were you will suddenly stop loosing muscle mass but your body will start utilising your fat reserves for weight loss. This is the perfect approach for most aesthetic benefits.

The following video explains this process (male version):

 

 

Here is such a balanced carb/good fat/protein diet which can be adopted indefinitely (female version):

Monday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Oats, 30 g

144

7

g

20

g

4

g

0

mg

Omega 3 & 6 capsuals, 4 capsuals

36

0

g

0

g

4

g

0

mg

Milk, lowfat 2%, 1 cups

125

9

g

12

g

5

g

150

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Meal Totals:

305

 

16

g

32

g

13

g

150

mg

Meal 2
Nartjie, 2 whole

78

2

g

20

g

0

g

0

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Meal Totals:

212

 

28

g

20

g

3

g

23

mg

Meal 3
Chicken, breast, , 80 g

145

25

g

0

g

4

g

63

mg

Mayonnaise, light, 1 tbsp.

50

0

g

1

g

5

g

110

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Bread, Low GI, 1 slices

85

4

g

12

g

2

g

144

mg

Meal Totals:

312

 

32

g

16

g

11

g

355

mg

Meal 4
Sucrose free Barry bar, 1 meusli

250

4

g

28

g

12

g

0

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

281

 

6

g

31

g

13

g

38

mg

Meal 5
Beef Fillet, 150 g

289

47

g

0

g

11

g

99

mg

Mixed salad, 1 cup

20

0

g

5

g

0

g

20

mg

Dressing, oil and vinegar, 1 tbsp.

70

0

g

1

g

8

g

210

mg

Meal Totals:

379

 

47

g

6

g

19

g

329

mg

Meal 6
Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Meal Totals:

170

 

5

g

17

g

13

g

405

mg

Daily Totals:

1659

 

135

g

122

g

71

g

1299

mg

Tuesday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Oats, 30 g

144

7

g

20

g

4

g

0

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, skim, 0.25 cups

21

2

g

3

g

0

g

32

mg

Omega 3 & 6 capsuals, 4 capsuals

36

0

g

0

g

4

g

0

mg

Meal Totals:

201

 

9

g

23

g

8

g

32

mg

Meal 2
Banana, 1 med

100

1

g

27

g

1

g

1

mg

Mixed nuts, 30 g

160

7

g

6

g

13

g

3

mg

Meal Totals:

260

 

8

g

33

g

14

g

4

mg

Meal 3
Bread, Low GI, 1 slices

85

4

g

12

g

2

g

144

mg

Tuna, canned in water, 80 g

105

23

g

0

g

1

g

327

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Meal Totals:

321

 

30

g

17

g

13

g

729

mg

Meal 4
Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, lowfat 2%, 0.25 cups

31

2

g

3

g

1

g

38

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Jungle oats bar, lite, 1 bar

160

6

g

20

g

6

g

0

mg

Meal Totals:

325

 

34

g

23

g

10

g

61

mg

Meal 5
Hake, 150 g

255

31

g

5

g

4

g

271

mg

Mayonnaise, light, 2 tbsp.

100

0

g

2

g

10

g

220

mg

Mixed veggies, 2 cup

40

0

g

10

g

0

g

40

mg

Meal Totals:

395

 

31

g

17

g

14

g

531

mg

Meal 6
Cheese, cheddar, 30 g

110

7

g

1

g

9

g

180

mg

Tomato, 0.5 med

13

1

g

3

g

0

g

6

mg

Corn thinz, 1 cake

40

1

g

8

g

1

g

10

mg

Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

183

 

9

g

17

g

10

g

496

mg

Daily Totals:

1685

 

121

g

131

g

69

g

1852

mg

Saturday

 

 

Calories

Protein

Carbos

Fat

Sodium

Meal 1
Ham cooked, 60 gr

133

17

g

0

g

7

g

0

mg

Filter Coffee, 1 cup

0

0

g

0

g

0

g

0

mg

Milk, skim, 0.25 cups

21

2

g

3

g

0

g

32

mg

Bread, Rye, 1 slices

70

2

g

13

g

1

g

150

mg

Egg, Large, whole, 2 whole

160

12

g

2

g

10

g

126

mg

Meal Totals:

384

 

33

g

18

g

18

g

308

mg

Meal 2
Yogurt, light w/ fruit, 1 cups

110

10

g

16

g

0

g

150

mg

Mixed nuts, 30 g

160

7

g

6

g

13

g

3

mg

Meal Totals:

270

 

17

g

22

g

13

g

153

mg

Meal 3
Corn thinz, 2 cake

80

2

g

16

g

2

g

20

mg

Avocado, 0.25 med

77

1

g

3

g

8

g

5

mg

Beef biltong, 50 g

134

26

g

0

g

3

g

23

mg

Meal Totals:

291

 

29

g

19

g

12

g

48

mg

Meal 4
Corn thinz, 1 cake

40

1

g

8

g

1

g

10

mg

Sugar free Peanut butter, 1.5 tbsp.

150

5

g

12

g

13

g

105

mg

Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

210

 

6

g

25

g

14

g

415

mg

Meal 5
Beef Fillet, 150 g

289

47

g

0

g

11

g

99

mg

Mixed salad, 2 cup

40

0

g

10

g

0

g

40

mg

Wine, table, 250 ml

208

0

g

0

g

117

g

0

mg

Meal Totals:

538

 

47

g

10

g

127

g

139

mg

Meal 6
Diet soda, 1 tin

20

0

g

5

g

0

g

300

mg

Meal Totals:

20

 

0

g

5

g

0

g

300

mg

Daily Totals:

1713

 

132

g

99

g

184

g

1363

mg

Weekly Totals:

5057

 

388

g

352

g

324

g

4513

mg

 

Also check out the following video covering some very sound diet lifestyle principles:

 

IMG_2354_Web_1920

Death of Greg Plitt


The sad passing of fitness guru Gregg Plitt shocked the fitness community worldwide. He was an icon and mentor for thousands and according to those that know also a very nice guy.

Greg Plitt (2) Greg Plitt (19) Greg Plitt2 (13)

Greg Plitt2 (15)

Greg Plitt (28) Greg Plitt2 (7) Greg Plitt2 (26) Greg Plitt2 009

In a flash his life came to a halt while filming footage with some friends on train tracks for a protein shake. He was hit by a train and it was instantly fatal.

It again made me realize just how fragile our existence really is.

He had everything, money, fame and one of the best muscled physiques in the world but in an instant that meant nothing and his life was gone.

So let me get deep for a second – things like this should make one sit down and become deep about life…

I, myself was on the verge of death 10 years ago and since then I decided to be ready for when that moment comes and it sometimes comes quickly and unexpected as with Greg.

I have searched for the right mentor for my life since then. I need to live a life that has some meaning.

My search led me to the greatest mentor off all time, Jesus Christ. The way He lived, what He stood for, how he treated people and what He did is untouchable by any other person that has since walked this earth.

Even if you do not believe what He said, He is still a formidable mentor to follow.

And if it is true what He said it makes Him even so much more beautiful and amazing and awestruck!

Live a life that matters!

I pray for all the pain in the hearts of Greg’s family and friends.

You will be missed Greg and for evermore be an icon!

 

Report by THE INDEPENDANT:

Greg Plitt, a former model, actor and renowned fitness instructor, has died after being struck by a train in Burbank.

Los Angeles County Sheriff’s Transit Services Bureau said that he was struck by a Metrolink train at 4.10pm on Front Street, north of the Metrolink station.

Plitt, 37, recently starred in the Bravo show ‘Work Out’. It was reported by KABC that the former Calvin Klein model was with some friends who may have been filming at the time.

“He had on all black. The train went by. I saw him stumble over the tracks. He had a camcorder in his hand,” a Metrolink passenger told the local TV station.

Plitt appeared in a number of films. He acted alongside Robert DeNiro and Matt Damon in The Good Shepherd, and Terminator 4 with Christian Bale. He was also a body double in superhero film Watchmen.

The incident is currently under investigation.

 

Here is more about Greg

Greg’s Training and Diet Tips

My training and nutrition strategy is a simple, basic fundamental theory of business 101 supply vs. demand. In order for a body to change form and grow, there has to be a reason, a demand for such a change to occur. The body will not get stronger simply because we tell it to; we must create a demand for it to get stronger. In the gym our muscles must go through the same ass-kicking scenario in order for them to “fight back” and grow stronger to defend themselves. When we work out and lift, we are adding stress to a targeted muscle region. Our muscles do not enjoy going to failure and hitting exhaustion over and over again, so they naturally will try to defend themselves by improving and growing stronger to match the level of stress being applied.

pre- and post-workout nutrition.
The faster you can create the demand for change and then immediately supply the demand with the proper type and amount of nutrition and rest, the faster your growth will be achieved. I always set up my workout to improve with a pre-workout meal. It’s a liquid meal consisting of pre-workout powder, L-glutamine, creatine, HMB, omega-3s, multivitamin, whey protein and a teaspoon of raw honey.

workout
For my morning workout I train one bodypart and hit anywhere around 28 to 36 sets per bodypart, going heavy, with rep ranges between five and 10 and more than a minute’s rest between sets, four sets per exercise, six to eight exercises. I train abs at the end of every workout, usually in a giant set for 10 or 15 minutes non-stop with 30 to 50 reps. Here’s my split:

Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Biceps (four exercises), triceps (two or three exercises)
Day 5: Legs
Day 6: Cycle starts again

My post-workout meal consists of whey protein (.30 grams per pound of body weight), dextrose (simple sugar you find at the grocery store, .40 grams per pound of body weight), creatine, L-glutamine and HMB.

food?
I eat one main meal a day of real food, usually between 2 and 6 p.m. It’s a large meal that consists of high protein and low carb. I call the meal a caveman diet — as if it wasn’t food 100 years ago, I don’t consider it food now. I try to stay away from all processed foods and stick with a variety of meat, chicken, tuna and seafood as the bulk of my protein and then all vegetables cooked in a variety of ways — broccoli, spinach, cucumbers, peas, asparagus and salads. The meal probably has 3,500 calories — in one sitting. My philosophy is one large meal in the middle of the day, which ensures that I have all the food digested and burned off before bed.

Photoshoot prep?
No, prior to a photo shoot I’ll either add a second workout for the same bodypart that I trained in the morning or I’ll do cardio. The pre- and post-workout meals are the same as the morning. My evening workout is exactly like the morning workout — the same exercises — but extremely light weights, with reps at 25 to 30 per set and rests between sets of under one minute. Or, as I said, I’ll do cardio.

 

Greg Plitt’s WEB links

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