Training tips for your transformation journey

Hi guys and girls,

Yeah, I know…been quiet for a few weeks!

Good reason thought, I am busy with a project trying to raise funds to help save 55 people/families with their monthly income, but check out my next video/article to find out more about what I am doing.

On the fitness side of things, I started posting daily my critical training tips to all my clients (those that signed up for the ADVANCED SYSTEM II). So, if you want the daily training tip emailed to you…sign up!

But I am also posting it on my Facebook and Instagram, so just follow me there and you will get it.

But just to give you an idea, let’s look at training tips 5 – 10.

TRAINING TIP #5 – Vitamin D is crucial for overall health, especially lung health. Minimum of 20min sun per day on skin to activate Vitamin D. If your work is such that you cannot get sun exposure during the day, then use a Vit D3 supplement which is already in the converted form ready for absorption.

TRAINING TIP #6 – You cannot continuously punish the body with heavy weights and training to muscle failure. For the older guy this means injuries (tendons, joints, muscle tears). The older body need regular intervals of heavy (Building Phase) and light training (Cutting Phase) to allow for growth and repair/strengthening of joints and tendons.

TRAINING TIP #7 – To place the body in optimal growth territory eat a fruit like a banana or apple after training and drink 20g – 40g protein WHEY with water. This must be done within the first 10 minutes after training. The whey is to provide quick release protein to your system and the fruit is to provide a small insulin spike to help with repair and growth after training.

TRAINING TIP #8 – Muscle soreness for the same muscle group extending beyond 3 days is counterproductive. Then you need to lighten the load and intensity. When too much muscle fiber damage (muscle soreness) has occurred the repair-cycle is too long leaving virtually no time for the growth cycle of the muscle before you hit it again. This could result in no growth or even moving backwards in size and eventually injury. Target should be 2 days muscle soreness after a muscle group was trained in the Building Phase.

TRAINING TIP #9 – Allow one day per week to only focus on the lacking muscle groups. On that day, ONLY train the lacking groups. Example: If the left bicep is smaller than the right one, then ONLY train the left and not the right. Bringing all muscle groups to the same level will have a dramatic impact on your overall aesthetic look.


TRAINING TIP #10 – Your training “attack plan” must be changed regularly (monthly) in order to keep your muscle growth from stagnating. Sticking to the same attack plan will result in muscle growth eventually coming to a halt. Your muscles must be in “guessing mode” and do not know what is coming next. That results in optimal growth response. An easy way to do this is by cycling through the 16 different training techniques.

So guys, there you have it.

My info is free, so If any of my info helped you, I ask for small donations towards my site helping me keeping everything free.

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Then off course, if you want to sign up for my coaching system for the older guy or want to find out more, just click the following: The ADVANCED SYSTEM II

Wish you all a great day and HAPPY TRAINING!

Gert Louw

Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure https://mediax.photography ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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