Category: BB Training & Exercises



Click here to watch video “Extreme training DEDICATION? How to get it!”

 

In this article I want to take you through the process of how to acquire an extreme dedication to your training and body transformation goals.

As you know MANY set out on this journey, nearly on a yearly basis. But close to 99% fail.

The simple reason for this failure is dedication to training. The smallest stumbling block and the grand hope of transforming the body to superhero looks, fail dead in its tracks.

Now I know what I am talking about. Before the age 40 I had more-than-I-can-count failures in my body transformation goals. For this simple reason – lack of dedication. After 40 I got my act together and things really start changing. How and why did I got my act together? Well that will become evident later on.

For now, let’s discuss the process on how to get this EXTREME DEDICATION to training.

There are two parts.

PART I – Stop with the shallow and superficial aims and reasons to transform the body!

When you decide to transform your body, what are your reasons? Too look sexy, to look nice or better, to attract more girls? Well sorry, but I am gonna burst your bubble here. That will NEVER hold. Superficial reasons carry no weight and with the first obstacle in the road, your dreams is going to come tumbling down.

Now everything change when these reasons are not superficial anymore. The more weight a reason carry the better your chance of pushing through! This must not be about the outside of the body but about the whole you! Change from the inside out. Become a better man, a better father, a better husband and a better friend. Start caring, start having compassion for others, start helping others. A natural outflow of this process to become the best YOU will be to change the outside of the body for the better. You will want to be fit, healthy and muscled because you want to be the best you on all levels. Simply put – the more weight your reason for change carry, the better your chances of success.

PART II – Training time is NOT optional!

Let me put it to you like this. Why do you get up and go to your job everyday? Because it is not optional but a requirement. If you are sick you get a doctor’s certificate. But as soon as this certificate expires you have to get back to work. No matter whether you want to or not. This is just the way it works. Now this exact same rules that hold for your job holds for your training time. It is NOT optional. The only time you miss gym is when you are sick with a doctor’s certificate. If that certificate is expired and you get back to work well, then you get back to gym. There is no but’s or why not’s…the training rules is equal to your job rules.

 

WANT A HOLISTIC TRANSFORMATION SYSTEM FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), available now fully customised on all levels. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

 

I’ve been through this. AT age 40, training was not optional anymore for me. My life depended on it due to serious medical issues. There was no choices. I simply had to train 4-5 days a week. Then success came and it dawn on me why it was different this time. It was because I apply the same dedication level that one apply to your job to my training and diet regime. No “optional” anymore, no excuses. This is the mindset that must happen. Only when part I and part II become part of your aims and mindset, will there be success. Otherwise chances are very high for failure.

Let this sink in. It comes from someone who has failed many times and then one-day it all changed. Learn from this and make the dreams that dance in your head reality!

Happy training!

Gert Louw

GertLouw54Small


Here is my latest video I just finished. It discuss the best FREE body transformation system out there available. Those of you that dreamed of that new body…well, now is your chance! MAKE THIS HAPPEN!

This video will take you step by step through the 4 major detailed aspects that must be in place:

  1. Structure of attack
  2. Diet & Lifestyle (for printout versions of diet: https://gertlouw.com/2014/08/16/cutting-diet-challenges/ )
  3. Training system
  4. Bodybuilding & health supplements required

Click here to watch the video “THE BEST FREE BODY TRANSFORMATION SYSTEM AVAILABLE”

If you want my more advanced system, fully customised for your body, situation and goals, click here: gertlouw.com/my-transformation-secrets

Happy training! Cheers…
Gert Louw

Gert Louw dbicep

 


Click here to view video “A guide to muscles for a teenage boy”

 

Had quite a few requests to do an article for youngsters who want to build muscle.

Few things are so healthy looking than a young guy with a good aesthetic looking physique!

So as a young guy…what must you do to grow and what must you avoid? (under 16 do preferably just body resistance exercises not weights.)

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I am going to give you a quick and easy guide.

The easiest way is to look at what to avoid since this will tell you by implication what to do. Things to avoid  is things that will limit muscle growth and even results in smaller muscles! Many guys into their 30’s and even 40’s never learn these basic muscle building errors and they can never understand why they do not put on size. LEARN! By cutting this out of your gym/lifestyle will ensure you create an optimal environment for growth and fat loss from a young age.

15 THINGS TO AVOID by a youngster (over 16) who want to grow muscles:

  1. Overtraining – you cannot train more than 6 days a week. Remember each of these sessions is going to be intense and very hard on the body. The body need at least 1 preferably 2 days a week to recover and build.
  2. Too long training sessions. Muscles do NOT grow in gym. They actually getting torn down and hurt and literally become smaller. In gym is only where you STIMULATE the muscle for growth. Healing and repair must first occur before growth sets in. Never train a muscle still sore from previous workout. Growth occurs outside while your rest and recover. So do not spend more than 60 minutes in gym!
  3. Junk food! What you eat is what you will be. Outside the gym your muscles need the right food to grow…junk food is NOT it!
  4. Too little food. The muscles cannot (!) grow if the body thinks it is in a famine environment…then your body will use the muscles for energy and go catabolic (equals smaller muscles) and only as a last resort use the fat storage. You must eat enough food to grow and to lose fat!
  5. Too little sleep! The most important ingredient to help muscles grow is getting in enough sleep. You cannot expect muscles to grow with just 2-3 hours sleep a night. At least 6-8 hours of solid sleep.
  6. Bad Form – bad form or technique will not stimulate growth and will open the door for serious injury. NEVER throw a weight! Slow controlled movements.
  7. Showing off in gym. The sooner you get the ego under control the sooner you will start growing. NEVER show off. Lift the weight that you can manage in a controlled fashion. You WILL hurt yourself showing off and you will make your name an ass!
  8. Listen to everything everyone says in gym and taking it for the gospel! Be carefull what you believe and to whom you listen. Verify the facts before following someone’s suggestion or trying something new. VERIFY! VERIFY! VERIFY!
  9. Training with the wrong partner. Having a training partner not focused will seriously hamper your success. The training partner you choose must add to your success not take away!
  10. Exercise technique/breathing. Learn to breathe correctly. Positive and negative moves of an exercise must be equal speed. Try and squeeze the muscle when reaching the top of the move.
  11. Good bodies are NEVER created through exercise machines. They are created by free weights. Why? Well very simple: free weights uses and activates all the stabilization muscles which are crucial for a balanced looking aesthetic physique. Machines bypass all these stabilization muscles and result in an unbalanced muscle development…full stop!
  12. Do not trust on supplements to be the answer. VERY FEW supplements actually work. Consider only the following: Creatine, Whey protein, BCAA’s, L-glutamine and maybe a caffeine pill while training. The rest is just money down and empty pit!
  13. Anabolics is not a good idea, especially for a youngster. You got more than enough testosterone and HGH in your veins. USE IT! Using anabolics WILL result in smaller balls and it WILL result in impotence and no desire for sex…just for starters. You really, REALLY need to know what you are doing venturing this road and if you MUST do it, only after you had your kids!
  14. Alcohol! Want a rippling 6-pack? Well this is NOT going to happen with regular consumption of alcohol. Keep it to one day a week and NOT more than 500ml of wine or the equivalent. Alcohol in males create a fat layer around the internal organs and result in a bloated looking tummy which is very difficult to get away. No good body is ever build on regular alcohol consumption no matter what the Hollywood perception is!
  15. Training too light. If you do not stimulate the muscle for growth, no growth will occur. Stimulation only happen when the muscle is challenged. One sure way to do this is to train regularly to absolute muscle failure! The muscle must have at the very least a slight ache the next day…that is a sign that you have done a good job!

I have a blueprint system developed for young guys to create the environment for growth and make optimal use of the high testosterone and HGH levels…have a look here:  https://gertlouw.com/my-transformation-secrets/

Wish you all happy training!

Gert Louw

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Click here to watch video “Confusing bodybuilding terms for novices”

 

Quite a few of my followers have requested that I must clarify some of the basic training terms I refer too in my videos. I can fully understand their confusion. Some of them has never seen the inside of the gym. After watching some of my videos they are so inspired and then want to embark on this new adventure but alas everything is soooo confusing! It is similar when a nuclear physicist is trying to explain cold fusion in the most basic terms, but you still have no clue as to what he/she is talking about because you do not grasp the meaning of the most basic terms.

Gert Louw white small

So although many of you will find this boring, let me lay the ground work and give some clarification for those newbies to the basic training terms I refer to in my videos.

Ok, let start at the big term: “training program”. This refers to the training aspect and does not include nutrition or supplements. It refers to everything where muscles are involved while you exercise.

By the way, I support a 4 or 5 day workout schedule.

Workout is the specific routine you will be following on a specific day.

There are total body workouts, which refers to a workout where all muscles groups are trained/exercised during a single session.

Then there are more goal orientated split routine workouts where one only focusses on 2-3 muscle groups per training session/day – this is the kind of training I support.

You will hear I talk a lot about sets and reps.

Reps are the time it takes to lift a weight to the maximum position and dropping it back to the original starting position. This will be a single rep. If you lift and drop the weight 8 times, that will be 8 reps performed.

concerntration curl

Sets are slightly more complicated. This is a method of grouping the reps together for a specific goal. For example if one wants to build muscle you will typically group the reps in sets of 8 (and reach muscle failure on the last rep). When you want to lose body fat one typically group the reps together with more reps, about 15 in a set (and just stop short of complete muscle failure).

Muscle failure is the point where one cannot perform another rep with the weight, meaning the muscle is literally failing.

Between sets one typically rest long enough to allow the muscles to recover enough to be able to do the next set effectively. This is usually 2-3 min but when one really training very heavy this might be slightly longer.

A muscle group refers to a single muscle like biceps for example. For effectivity one strings 2-3 logical muscle groups together in a training session. (For example: Pecs, Biceps and abs)

Warm ups is the process by which one perform light exercises before the training session to get the blood flowing and make sure the target muscles are sufficiently warmed up before you start training intensely.

Stretching is the process after each set which you use to lightly stretch the muscle which was just trained.

You will hear I will also refer to training concepts and things like supersets.

Training concepts is any activity that you add to your training session to perform your normal reps and sets in a different fashion to stimulate the muscle for growth.

The way the body works is that anything that become repetitive over time stop stimulating the muscles for a response. The muscles learn to handle that type of training/attack without further increasing in shape or size.

So training need always be fresh and changing to allow for effective muscle stimulation.

A training concept I regularly refer to is supersets. That is where you string two different muscle group’s sets together without resting in between. You only do this for 2 sets at a time. It is good tool to help burn more body fat and stimulate muscles for growth.

Dumbbells refers to the weights showing on the screen now.

Dumbbells

This is how a EZ barbell look.

EZ bar

Then one also get barbells with straight bars.

barbell

This is a flat bench.

flat bench

This is an incline bench.

Incline Bench.png

This is a seated bench.

seated bench.jpg

This is an exercise ball.

exercise ball

When I talk about technique, I refer to the specific way and form in which one performs an exercise or lift a weight.

I also regularly refer to Cutting Phase and Building Phase. Cutting phase is the process by which one train and diet with the focus on preserving muscles mass while losing body fat. Building Phase is the process and diet which focus on building muscles with adding a little more body fat to allow the body to build muscles effectively.

Lastly, you will hear I refer to health supplements and bodybuilding supplements.

Health supplements is anything (like a multi vit) you take to ensure optimal health. Bodybuilding supplements is something one takes in a specific way and timeframe to assist the body with certain aspects of the bodybuilding process (could be fat loss, muscle building, tissue repair, etc…)

 

Hope this give some better understanding for those newbie’s that want to start the great adventure.

 

WANT SOMETHING MORE ADVANCED & FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

 

Wish you all happy training!
Gert Louw

http://www.gertlouw.com


In all my coaching systems and many articles on my site, I regularly refer to the process of transforming into a wow physique by “climbing a ladder step by step”.

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Here I want to explain as to WHAT exactly I mean by that.

Now, many people think they are starting to climb the ladder and start transforming, and they actually start doing rather great, but then stuff starts happening…things like: getting sick regularly, tendon/joint injury or other serious injury or they lose hope because they just cannot put on muscle no matter how hard they train and some just cannot lose fat no matter how hard they diet.

This is when the train stops and they get off the ladder.

Not because it was not possible but because they LACK knowledge.

KNOWLEDGE in terms off:

  1. You CANNOT lose fat if the calories are too low…then your body enters famine mode and you WILL lose all your hard earned muscle first before it uses the fat – no matter how HARD you train! There is a sweet spot with calories where the body use fat for energy and keep muscles safe. You need to find it. (In my SYSTEMS I and II this is covered).
  2. You CANNOT build muscle if: caloric intake too low, body fat too low or you do too much cardio!
  3. You WILL get sick regularly if you continue pounding your body week after week, month after month, in the wrong fashion and you do not use certain basic health supporting supplements.
  4. You WILL run into serious tendon and joint issues if you do not alternate every 3 months between BUILDING and CUTTING phases to allow healing and strengthening.

All of these are covered in detail in my COACHING SYSTEMS (https://gertlouw.com/contact-me), but the bottom line which brings all these together are a continuous alternating between a 3 month CUTTING PHASE and a 3 monthly BUILDING phase.

Each Phase has its own specific training methodology and specific type diet.

The two phases are vastly different and by continuously alternating between them, you allow your body every 3 months to go through a process off:

  1. Loosing max fat while protecting muscles in Cutting Phase.
  2. Building max muscle at slightly higher body fat levels in the Building Phase.
  3. Allowing your body to be fed correctly for your exact goal and training methodology for each phase.
  4. Allowing tendons and joints to strengthen and recover regularly in Cutting Phase.
  5. Allowing the body a balanced and healthy approach preventing sickness and injury by not overtraining and stressing the body and immune system.

These 2 phases hold the KEY to climbing the ladder. One step on the ladder = 1 BP (Building phase) + 1 CP (Cutting Phase). After each step you will be able to see a significant difference in shape and size. THIS is how you climb up the ladder.

Look at the following graph showing the BODY FAT variation during the phases

This is what your body fat will do when sticking to my SYSTEM I or II training that incorporates these principles (BP = Building Phase, CP = Cutting Phase):

Climing the ladder BODYFAT

Every BP1 + CP1 covers a 6 month period. At the end of each of the cutting phases your body fat is lower and lower till typically after a 3 year period you reach crazy levels like 5% body fat.

 

Let’s look what your muscle size will do when alternating between the phases:

Climing the ladder MUSCLE MASS

At the end of each of the cutting phases your body weight is higher than after the previous cutting phase. That COUPLED with the fact that the body fat is lower after each Cutting Phase compared to the previous cutting phase makes a HUGE difference on how the body looks and the amount of lean mass you are carrying.

THIS (!) is how you climb the ladder…not after one cutting phase or one building phase but after various of these phases. Stopping with the process simply mean you stop climbing the ladder.

Simply put – After each Building Phase your muscle weight is higher at lower body fat levels, and during the Cutting Phase you show your results, keeping that muscles safe and dropping the body fat on each Cutting Phase lower and lower than in the previous Cutting Phases until after a few years you look back and say…”WOW!”

Wish you all happy training!

Cheers – Gert Louw

gert louw B&A

 

 

 

 

 


Although even some young bodybuilders struggle with weak wrists it is most frequently the domain of the over 40 lifter.

The wrist simply do not have the power and ability to support the weight being lifted anymore. This could become a huge problem for a person in quest for size, because the key ingredient for growth is through intense, heavy weight lifting regularly to the point of failure.

I am one such person that struggles with weak wrists. I simply cannot hold the size weight required to stimulate enough growth. But I am definitely not going to call it game over…I made plans. And it is MUCH easier than most people think.

The following video is rather crucial to watch to fully understand exactly what and how I am doing it.

Click here to view video “Training for size with weak wrists”

 

Let me try to explain:

  1. You must get a wrist supporting rubber grabbing “glove”, like the one showed in the video.
  2. To make sure that the part that folds over the wrist is secure and do not come loose while engaged in heavy lifting, duck tape must be used as per instruction in the video. (Tape it on both wrists securing the part that folds over.)
  3. With every (!) weight you lift (dumbbells & barbels, pullups, seated rows for back and especially shrugs) the rubber part of the glove must be wrapped around the weight where your hand would go and then your hand must go over the rubber part in the reverse position (see video for exact method).
  4. This would alleviate the pressure on the wrist easily by up to 80%.
  5. When performing bench presses use the overhand position with the thumb in the same direction as all the other fingers. Let the weight of the bar rests on the lower part of just the palm of your hand so that no pressure is applied on the wrist. Do not clasp the thumb the other way around the bar. This put undue pressure on the wrist.

The above sounds simple, but I guarantee you that it will enhance your ability GREATLY to lift serious weights again without hurting the wrists and put you straight back into growth territory.

This is the way I’ve been lifting for the last 5 years and now at close to 52 I am in the best shape of my life.

Hope this help guys…be wise and GROW!

 

Those interested in the online transformation coaching I provide – check here: https://gertlouw.com/contact-me/

 

Gert Louw

http://www.gertlouw.com

gert2b


Men aiming at maximum muscle size usually steer clear from any form of cardio. The bottom line is that all cardio, even moderate cardio, WILL decrease muscle size and make it more difficult to add muscle. It is the normal reaction the body has to cardio. It can be most clearly seen in marathon runners who have these thin sinewy physiques with almost no muscle size.

Body fat should be managed by a very focussed diet and NEVER via cardio. Cardio primarily “eats” into muscle and actually help surprisingly little to bring the fat levels down. It is much easier for the body to use the muscles for energy during cardio than to tap into fat storage and thus why cardio nearly always has the opposite effect.

Now, for one who refuse to give up his resistance training and has no other choice but to drop muscle weight due to health reasons (such as kidney problems), cardio presents a great and healthy opportunity to simply add it to the training regimen. The response the body will have when cardio is added, even by sticking to the same diet and resistance training, is to decrease muscle size.

 

WANT A HOLISTIC TRANSFORMATION SYSTEM FULLY CUSTOMIZED?  The program I am following for the past 6 years (age 46 to 52), available now fully customised on all levels. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

 

The general thought process out there is, that if you want to lose fat you must do cardio. It is unfortunately far from the truth. If you want to lose MUSCLE (!) you do cardio.

This video goes a long way as to give some proof about the matter although, admittedly, this is not an actual scientific experiment.

  • All factors like diet, resistance training frequency and intensity remained the same throughout the study with the only real added change being cardio that was added 5 days per week.
  • Supplements and all other forms of health support stayed exactly the same during the process.
  • The project spanned over a 6 month period.
  • Before the 6 months only resistance training (4 days a week) with no cardio.
  • During the 6 months significant cardio was added 5 days a week (speed swimming – 20 to 30 laps).

Click here to watch video “Visual study to determine body changes when cardio added to resistance training.”

 

The following very noticeable results after the 6 months:

  1. Bodyweight down by 7kg’s (mostly muscle with a smaller fat component as well).
  2. Body shape has become more pronounced and defined.
  3. Visible body fat decrease on upper body and lower body for a more shredded look.

Continuing with the cardio indefinitely will further decrease muscle size but at the same time enhances shape and shredded look thus providing a healthy fit looking body.

But alas, those in search of size should never follow this route!

Another interesting article on this subject: http://massgainsource.com/get-best-cardio-workout/

Wish you all happy training.

Gert Louw

http://www.gertlouw.com

Gert sea4bb


What to do first? Cut or building phase?

This is probably the most frequent question I get ask.” I want to start with my body transformation now, but which phase must I do first?”

Cutting and Building phases play a very important role in allowing the body to cope with the strain of training. Every 3 months during the Cutting Phase the weights are lighter with higher reps per set, allowing the tendons and joints a rest and time to recover and strengthen for the next attack with the Building Phase. It also has many other positive effects on health and the body in general.

Click here to view video “Cutting or Building Phase first?”

 

Just to clarify the terms:

Cutting Phase

  • The phase by which you drop body fat while attempting to hang on to the muscle size.
  • Lighter training (more reps per set), generally not to the point of failure.
  • Fewer calories consumed.
  • Usually 3 months in length.
  • Can go as low as 4-5% body fat where competing athletes push the limits to 2-3% body fat levels for very short durations.

Building Phase

  • The phase by which you slightly increase body fat to enable you to build bigger muscles.
  • Train to muscle failure at low reps on EACH set to ignite growth.
  • Slightly higher calories consumed (approximately 10% more than cutting phase – ALWAYS stick to 40/30/30 split – protein/carbs/fat).
  • Usually 3 months in length.
  • Should not go lower than 8% body fat otherwise you will struggle to add decent muscle size.

 

The answer is not a simple one and some factors needs to be considered. I think it will be best explained by going through a couple of scenarios.

 

Training status: beginner to moderate / Body fat levels: Above 10%  / Goal:  Shredded, muscled body.

ANSWER:  Considering your goal of a shredded physique and the fact that you are not an advanced athlete and body fat levels are above 10% it is a clear sign that you should start with the Cutting Phase. In fact I would say that if your body fat levels are over 15% or 20% you should strongly consider an extended Cutting Phase until such time that it drops below a 10% level before you start alternating between the Phases.

 

Training Status: beginner to moderate / Body fat levels: 8% – 10% / Goal: Shredded, muscled body

ANSWER:  For this scenario the freedom of choice is yours. Depending on how much you want that shredded look, I would suggest you decide. If it is all important, then start off with a 3 month Cutting Phase and then alternate with a 3 month Building Phase and repeat. If it is not all out important then nothing stops you from starting with the Building Phase in this scenario. The fact that you are a beginner to moderate athlete however would suggest the Cutting Phase could be a better option to start with since you might still not have all the techniques of the exercises fully under control and heavy intense training might put you in risk of injury.

 

Training Status: advanced / Body fat levels: between 8% – 10% / Goal: Shredded, muscled body

ANSWER:  The exact same as above scenario with the difference that this is an advanced athlete. Due to this fact he/she will have strengthened tendons and joints and exercise technique should already been well under control. These facts lend to the suggest that such an athlete might rather want to start with the Building Phase (although he/she have complete freedom to decide).

 

Training Status: advanced / Body fat levels: below 8% / Goal: Shredded, muscled body

ANSWER:  In this scenario the athlete is already in shredded territory (below 8% body fat). Unless it is a  hardcore athlete that want to go down to like 5% body fat levels, the better choice here would be to do a Building Phase.

 

Training Status: advanced / Body fat levels: above 10% / Goal: muscled body

ANSWER:  In this scenario the aim is just to get a muscled body (call it a Rugby player look). Body fat levels are not such a great concern to this person plus he is a rather advanced athlete that knows his technique. There is no reason why such a person should start with the Cutting Phase. He can start off with the Building Phase and from there onwards alternate every 3 months between Cutting and Building Phases.

 

I hope this clears up the confusion. (BODY Transformation SYSTEMS worked out just for you: https://gertlouw.com/contact-me/)

Keep training hard and GROW!

Gert Louw

http://www.gertlouw.com

Gert POOL


Click here to watch video “How to use cardio to obtain a killer physique!

 

You’ve seen this many times, the thin, sinewy marathon runner and the muscled bodybuilder.

On the one end of the scale you have the marathon runner who does zero resistance training and 100% cardio training. On the other end of the scale you have the muscled bodybuilder who does 100% resistance training and zero cardio training.

Cardio, all forms of cardio, is one of the best ways to manipulate your muscle size and provide incredible aesthetic shape to the body.

If you wish to have maximum muscles well, do not do any cardio, only resistance training and if you wish a thin, sinewy physique then do just cardio and no resistance training.

But the key to a great physique is by manipulating these factors wisely.

One thing you need to understand and that is that a physique without decent muscle size will be shapeless, with clothes on and off. A physique (men and women) that produce a “wow” effect MUST have a decent amount of muscles on its frame. THAT is what will give the aesthetic shape. If you just start doing intense cardio but never build up your muscle size of your body via resistance training, you will never have a great looking body!

Now, obviously, if your dream is a classic muscled bodybuilder physique, then simply ignore cardio and concentrate ONLY on resistance training. But most of us want a fit looking, aesthetically shaped physique that looks “wow” with and without clothes.

The road to such a “wow” physique start by applying the following basic principles:

  1. Start by doing 40-50min resistance training for 4-5 days per week.(see the following link for programs and diet: https://gertlouw.com/contact-me/) It must be resistance training to failure to ignite growth and a focused diet to support the growth and training regime. Do not do cardio until such point that you have reached the desired muscle size level. Note: Do free weights instead of machines – machines bypass most support muscles and target specific muscles, thus why most people who stick to machines never really achieved a truly aesthetic shape but muscles always seems to be not balanced. Free weights = aesthetic body shape!
  2. When you have reached the desired muscle size, then start introducing 20 min cardio on top of your resistance training regime, 5-6 times per week for one month. Monitor the effect closely.
  3. By month two if your physique still appear to muscled instead of fit looking aesthetic shape, cut your resistance training sessions by roughly a third in total sets done and increase the cardio to 40 min durations for 5-6 days per week. With this amount of cardio the body WILL respond and by making size slightly smaller and give a more fit looking appearance resulting overall in a more aesthetic pleasing looking physique.
  4. Cardio can eventually be increased to an 60 min duration but preferably not more. Never drop the resistance training completely or the muscles will start disappearing. Keep resistance training (to failure) at a min of 30 for 4-5 times per week.

Note on cardio. Not all cardio are the same. If you want the best possible looking aesthetic physique then your cardio needs to be something like swimming. Jogging, Cycling and other forms of “leg” cardio will produce results but not in the class that swimming does. Swimming coupled with resistance training is well-known to create the best looking physiques.

SO fire away and make your dream body a reality!

Happy training

 

Gert Louw

How to use cardio

 


Click here to view video “Program for washboard abs in 90 days

 

How many times have you heard similar slogans and the only requirement was this or that supplement that will do the trick, or a simple exercise that is supposed to produce magic results.

In this article I will tell you how to get that coveted 6-pack in 90 days BUT one thing you need to understand, there is NO magic pill that will ever produce a 6-pack (not even anabolics can do it alone!) and there is no single exercise that on its’ own can give you a 6-pack.

You will see that I said, “90 days”. There is a very good reason why. 90 Days is a period in which the body can actually make a visible difference in muscle-building and fat loss with the necessary skill applied.

To get that coveted 6-pack you need to do two major things:

  1. Build the ab-muscles to increase in size (enlarge the peaks and valleys).
  2. Decrease the fat layer covering the abs while feeding the muscles for growth.

cutting

So let’s get down to business…

How do you build the muscle of the 6-pack in a 90 day period?

  • The abs (and calves) are of a different muscle fibre type that get stimulated for growth with more frequent training than the other muscles groups and also at a higher rep range per set.
  • For just about all the other muscles you will perform (for muscle growth) about 8 reps per set. For abs we are talking closer to 25 reps per set.
  • Other muscles will generally be trained once a week intensely. Abs can and for the purpose of this discussion must be trained up to 3 times a week intensely, typically Monday, Wednesday and Friday.
  • Forget about fancy moves, stick to proven fundamental exercises that build muscles. One word here – CRUNCHES! There is NO other ab exercise that stimulates the 6-pack growth like the crunch. Various forms of crunches exist, ie: exercise ball crunches, legs in air crunches, crunch bench, etc…

 

About CRUNCHES 

The purpose of a crunch is to contract the muscles of the abs really intensely. When performing any type of crunch, you need to lift the shoulders and upper body just slightly and crunch with the abs. You need to focus the abs so hard at the crunch that you feel pain. If the abs do not start paining after a couple of reps you are NOT doing the crunch correctly. Very few exercises deliver the intense pain the crunch delivers and 99% of people do it wrong because they don’t like the pain. A saying from one of my favorite movies is: “Life is pain princess. Anyone tells you differently, well they are lying.” So suck it up and do it. If you really want that 6-pack you will learn to LOVE that pain!

Here follows your plan of attack for growing the ab muscles:

 

upper-body-crunchesimagesimages (1)exercise ball ab crunches

 

The above is all different versions of the crunch. The crunch focuses on the ab area but not the obliques.

To get the obliques to stand out it is usually just a matter of putting in a slight twist with the crunch, alternating between the two sides.

A dedicated oblique exercise is the following – RUSSIAN TWIST:

ath_todd_duffee_medicine_oblique

This can be done with a medicine ball or holding a weight. However when this move is performed your technique must be perfect or you can hurt your back. Keep the abs contracted and stop the move with your abs and core and not the back or other muscles.

The last ab exercise of note that works the ab to the core and WILL make the abs ache for at least two days is LEG THROWS, yep, good old-fashioned leg throws. Your training partner must throw the legs straight down with force and to either side without you knowing where he is going to throw it.You are not allowed to touch the ground. (If you don’t have training partner, try and find someone to help you with this, I consider it an important aspect of developing impressive abs.)

leg throws

These are the three types of ab exercises to stimulate growth.

Your training must be as follows – Monday, Wednesday and Friday you must do an ab session consisting of:

  • 4 sets of 25 reps of CRUNCHES (any form of crunch)
  • 4 sets of 50 reps LEG THROWS.
  • 3 sets of 25 reps RUSSIAN TWIST with weight.
  • 3 sets of 25 reps of CRUNCHES (different variation)

 

You doing this consistently for a 90-day period and you WILL stimulate the abs for growth. But now come the even bigger part of the trick!

No matter how good you train and stimulate the abs for growth, if you do not feed the body now correctly NO GROWTH WILL OCCUR!

The Diet is critical for 2 reasons

  • To feed the muscles to grow (after they were stimulated for growth by the exercises).
  • To cut down the fat layer on the tummy. If the fat layer on the tummy is more than 12%, no matter how good those abs are, they will be covered by an invisible cloak!

 

Now, how do you cover the above two points? Well, I can refer you to a serious diet structure specialized for this kind of deliverable, but instead I am going to make it easy for you.

Stick to these basic simple diet rules and you WILL see results:

  1. You must eat 7 small meals per day – evenly spread out from point of waking to point of going to bed.
  2. Each meal must contain clean protein, low GI (Glycemic Index) carb and some veggies – generally fist size portions.
  3. You must drink a BCAA and L-Glutamine shake during training to prevent muscles going catabolic.
  4. You must drink a WHEY shake and L-glutamine with banana after training – immediately (replace one meal)
  5. You must get at least 3 tablespoons of salt free, sugar-free peanut butter in per day – this is critical to keep your hormone levels healthy!
  6. You must drink 4L (1.05 gallon) of water per day.
  7. Alcohol only once a week and not more than 500ml of wine (2/3 of a bottle). No carbs at meal when drinking alcohol.

 

As easy as that! 90 days later and that 6-pack will be rather impressive!

Regarding genetics – I’ve never met a person that was unable to increase muscle size by following growth principles (including right diet, etc…). The abs are like any muscle, when sufficiently stimulated they will grow if fed correctly!

Last point…

Although the above plan will deliver 6-pack results, that body is going to look all the more impressive with not just a 6-pack but broad strong shoulders, deep chest, muscled biceps, strong legs and a v-back. Make this an opportunity not just to get that 6-pack in 90 days but an impressive body from head to toe!

 

Interested in my online coaching? Here are the systems available: ONLINE COACHING

 

Wish you all happy training! Cheers

Gert Louw

www.gertlouw.com

gert3


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

gertx3


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: https://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

gertx3 gertX2


Hey guys and girls, 2015 in full swing.

Hope all back at gym and training going good. Make sure that diet is fully in check!

If u want a cutting diet, click here: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

If you want a building diet, click here: https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

If you ant to know how to start a transformation from scratch, click here: https://gertlouw.com/2014/06/02/how-do-i-start-a-body-transformation-from-scratch/

 

To help you get focussed, here is a free e-book on some great bodybuilding advice.

Just click the link below:

19 Tips To Build Muscle

 

Wish u much success.

Gert

gert smiling white


Many new guys starting out on the journey of muscle-building struggle to grasp the reasons and concept behind a building and cutting phase in training.

Let’s first get the naming conventions sorted out. Doing bodybuilding natural (without anabolic steroids) means you will be doing a building and cutting phase.

For the anabolic crowd it is a more of a “bulking and cutting” phase than a “building and cutting” phase.

The difference in the naming is due to the anabolic crowd having greater control over manipulating body fat percentages than the natural crowd. Being natural means that you will not fluctuate as heavily with body fat between building and cutting phases.

Anabolic crowd can fluctuate up to 12% body fat between phases but natural guys usually limit fluctuation to a max of 4 or 5%.

 

So why a cutting and building phase?

I can speak from personal experience. Since I introduced a cutting and building phase into my training my shape and power has gone from strength to strength.

The alternating of these phase allow your muscles and especially tendons to recover and growth stronger for the next attack. After every cutting phase you will see you can lift more intense and heavier weights than during the earlier building phase.

Let’s get to phase specific reasons.

Benefits of a building phase (max 8 reps per sets and total of 14 sets per routine):

  1. Body fat at higher percentage allowing for better lean mass growth.
  2. Training intense with low reps and very heavy weights building muscle.
  3. Eat excess calories to feed the body for growth during this process.
  4. The heavy and intense training stimulates extra release of testosterone and Growth Hormone further helping with adding on muscles.

But alas this cannot continue indefinitely. You usually run a building phase for 3 – 4 months.

The tendons and joints will be stiff and sore at the end of this phase (if u trained intense enough like u should). Continuing for a too long time in this phase WILL result in severe injury which will keep you out of gym for a long period.

Young guys can still extend the Building Phase period for a few months extra but the older guys must stick to the 3 to 4 month max period.

It is good practice to rest for 7 to 14 days between phases – NO TRAINING! To allow the body to rest and further recover. It will also be a boost to your immune system.

Always after the building phase you will do a cutting phase and then alternate again.

 

Benefits of the cutting phase (max 8 reps per set and total of 14 sets per routine):

  1. Tendons recover and strengthen for an even more intense cycle in the building phase.
  2. “Train” body to lose body fat easily.
  3. Eat into “grey fat” areas and slowly eradicated them (love handles, etc…)
  4. Result in aesthetic pleasing body with 6-pack.

 

A crucial rule for the cutting phase is to train at not more than 80% your max.

Also cut out any cardio or severely limit it.

Cardio on top of the weights will overtax your energy resources with the cutting diet and this will result in smaller muscles (NOT FATLOSS!).

It is critical that you find the “sweet spot” during your cutting diet where you will lose fat and not muscle. Visit my cutting diet video for detailed explanation about this process.

 

Scenario 1 : “I am 20% body fat what phase do I do?”

In this scenario I will suggest that you kick off with the cutting phase and cutting diet. I suggest you drop at least 10% body fat before embarking on a building phase again. Then make sure that you do NOT pick up more body fat than a maximum of 5% during the building phase. With your following cutting phase you must then bring the body fat down from 15% to at least 7% before embarking on the building phase again. From there onwards you can stick to a 3-4 month alternating routine between building and cutting phases.

Scenario 2: “I am 10% body fat what phase do I do?”

In this scenario you are close to slot in with a normal building/cutting approach. Do a cutting phase and bring down the body fat to 5% before embarking on a building phase. From there onwards stick to the standard 3-4 months building/cutting phases.

 

A cutting phase can theoretically be stretched over a slightly longer period than a building phase because of the lesser strain it places on tendons and joints. But even so I would still not suggest longer than 6 months before switching over to a building phase and then alternate.

 

I am now 60 days in my building program and already added nearly 8kg bodyweight. Weighing 89 now. Targeting 92 to 95kg by time I finish the building phase.

Here is a recent pic with the added weight:

gert1

Wish you all happy training!

Cheers…

Gert Louw

 


How do I start a body transformation from scratch?

Click here to watch the video “How to start a body transformation from scratch – for the novice”

 

I get ask by many guys how they should start out on this road of transforming their body.

They know what their end-goal is looking like, but the process just sounds and look very overwhelming, especially if you’ve never been into bodybuilding before.

So with this article let me help you to get it off the ground.

I am assuming you are starting from ground zero…very unfit coach potato with little to no weight training experience.

NOTE – FOR THOSE THAT WANT THE SAME SYSTEM I AM USING, HAVE A LOOK AT OPTION E (ADVANCED SYSTEM II) HERE: GERT LOUW’S TRAINING SYSTEM AND DIET CUSTOMIZED FOR YOU

Gert Louw at age 52:

 

Sure if you got the money, you can get yourself a personal trainer who will then guide you through the process – however, choose well, not all personal trainers are equal. In the very least, if his body does not look like your end goal body, stay away! You do not want someone with theoretical knowledge, u want someone who has the knowledge AND reached success!

But alas, most of us are not so fortunate to be able to afford a personal trainer.

The good news is that in the early steps (first couple of months) a personal trainer is really not a critical part. (and then after these first few months all you really need is a dedicated training partner with the same goals and dedication as you!)

The critical part is the fact that you have made the decision to change your life and to what degree you are ready to sacrifice your comfort levels to reach this success.

I don’t know you, but for this one time, tell yourself you’ve made this decision and gonna stick to it no matter what. Then be a MAN and show some dedication and perseverance!

OK, this is now week one, tomorrow is Monday and you want  to START!

Consider this…

CORRECT DIETING DETERMINES 80% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT AND INTENSE TRAINING (AND NOT OVERTRAINING) DETERMINES 17.5% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT SUPPLEMENTATION DETERMINES 2.5% OF YOUR TRANSFORMATION SUCCESS.

 

So, for now, forget about supplements and only focus on the correct diet and training. Supplements you should only consider once you have the training and diet well under your control.

 

WANT SOMETHING MORE ADVANCED & FULLY CUSTOMIZED?  The program I am following for the past 6 years, available now fully customised on all levels, just for you. before-and-after-dec2016Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

 

How to approach the training:

MONTH 1

Train 4 days a week for first month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On these days train with weights (resistance exercises) for not longer than 30 minutes.

During each training session do the following:

  • One exercise for biceps
  • One exercise for triceps
  • One exercise for pecs/chest
  • One exercise for shoulders
  • One exercise for back
  • One exercise for upper legs
  • One exercise for calves
  • One exercise for stomach.

Each exercise must consist of two sets of 12 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to comfortably do the 12 reps.

Each 7 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

 

MONTH 2

Train 4 days a week for the 2nd month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On each of these days train with weights for not longer than 40 minutes.

On each of the following day you must do:

MONDAYS

  • Three exercises for biceps
  • Three exercises for triceps

TUESDAYS

  • Three exercises for shoulders
  • Three exercises for trapezuims

THUSDAYS

  • Three exercises for pecs/chest
  • Three exercises for back

FRIDAY

  • Three exercises for upper legs
  • Two exercises for calves
  • Two exercises for stomach.

Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to just-just complete the 10 reps.

Each 14 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

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Stay with the same program from month three, but in month three increase the weight size to allow you to achieve muscle failure on the 8th rep in each set. From here onwards do only 8 reps per set and you MUST not be able to do 1 more rep after the 8th rep due to muscle failure!

This is the KEY PRINCIPLE for muscle growth.

At this point you are not considered a novice anymore and can start from month 4 with the following focused transformation training regime: https://gertlouw.wordpress.com/my-transformation-program/

 

Regarding the execution of exercises and which exercises to choose:

Always do the compound exercises fist in a training session…this simply means it is an exercise that involved the most possible amount of muscles: bench press, shoulder press, squats, deadlift, barbell bicep curls. These are the core group exercises that sparks growth.

Look around in the gym, ask trainers and talk to those who got the muscles to show you on how to correctly execute an exercise – 99% of the guys would be very friendly showing you the ropes.

dONATION BANNER

The DIET

This is a much simpler aspect and a basic plan can be laid down rather easily. Just remember….you will NOT grow if you do not eat for growth. You need to eat small balanced meals every 3-4 hours from waking up to the point of going to bed. The period just before and after training is also very important.

 

Diet

One thing I realized – I will not grow if I do not get my diet sorted correctly. Diet makes up easily 80% of muscle Building Phase success. I did not believe that in the past and paid hard penalties for wasted effort!

My diet is not a diet to lose weight without training. My diet will work great to lose unwanted weight but only with a dedicated and serious training routine.

This is just a sample. It can help you get started and may just be all you need to achieve success. However, each of us are different and body types and sizes vary…so if you have concerns, do more homework or best yet, see a sports doctor or dietician to design a muscle-building diet for you. However, I had GREAT success by following this basic diet structure.

 

Here an example of my typical dieting routine:

(note: 40g of whey protein shake can easily be exchanged with 6 eggs whites or 150g tuna in brine or 150g chicken fillet, etc…)

 

MEAL 1: UPON WAKING

whey protein

1 scoop (20g)

casein protein w/ water 1 scoop (20g)

 

MEAL 2:

oats w/ fat-free milk 1 bowl

honey 2 tbsp

 

MEAL 3:

egg whites 4

whey protein w/ 400ml water 1 scoop (20g)

apple 1 medium

 

MEAL 4 – 45min before training

whey protein w/ 400ml water 2 scoops (40g)

 

MEAL 5: POST WORKOUT

whey protein w/ 400ml water 2 scoops (40g)

banana 1 medium

 

MEAL 6:

casein protein w/ 400ml water 2 scoops (40g)

1 apple

 

MEAL 7:

steak chicken, or fish 150g

veggies or salad w/ 1 tbsp extra virgin olive oil 1 large serving

 

MEAL 8: BEFORE BED

500g of fat free cottage cheese

2 tablespoons salt free/sugar-free peanut butter

 

Here is a more advanced diet approach for a shredded look: 

Click here to view video: “Advanced cutting diet for a shredded look” 

 

More Diet Info:

Meal 1:
For extra calcium and protein, I sometimes mixed my shake with fat-free milk. However, water is cheaper. I never drank concentrated shakes. I used at least 400ml of water/fat-free milk.

Meal 2:
Oats and muscle-building go perfect together as a morning meal. Oats release their energy slowly throughout the day, so I won’t feel drained or experience hunger pangs. Substitutions: none really, nothing comes close to oats. Sometimes I used cinnamon over my oats. Be careful of the calorie count and do not exceed the calorie count of the oats.

Meal 3:
The 50g at this meal was a solid food protein. I was weary of bananas. They are excellent directly after working out, but due to their quick releasing energy, I want to avoid them at any other time. Substitutions: 50g protein = 4 medium size egg whites / small piece of chicken fillet/fish or beef fillet.

By small is meant about half a fist size. Although the yellow of an egg is healthy, the amount of calories it has due to its fat content makes it unsuitable for muscle-building purposes. At most I took one yellow and mixed it in with the 4 whites. But as stated, it’s best without.

Meal 4:
This I took immediately before working out. Substitutions: None

Post Workout:
Note this is the ONLY time I ate a banana. My body requires immediate energy after workout and a banana is excellent in providing it. Substitutions: The whey and glutamine cannot be substituted. However, the banana can be replaced by 200ml fruit juice, any flavor. Apple works great. But, a banana stays the number one choice.

Meal 6:
Substitutions: None

Meal 7:
Small evening meal with no starches, only veggies/salad and protein (fillet, chicken or fish – 150g). No butter and limited salt with veggies/salad. I used a liberal (2 spoons) amounts of extra virgin olive oil with salad/veggies.

Meal 8:
Substitutions: Although the casein protein powder is preferred, I sometimes ate 250g fat-free cottage cheese.

General Diet Points:

  • I did not eat starches after 6 p.m. That means no rice, pasta, bread, rusks, potato, etc.
  • The protein portion in the evening was a solid food and is typically the size of my fist in volume.
  • All the protein portions were fat-free. I chose chicken fillet, beef fillet or fish.
  • I was careful to use sauces over protein. It adds a lot of unwanted calories. I rather use herbs and spices liberally and things like squeezed lemon juice, basic gravy sauce. I also tried to cook the chicken in orange juice for a tangy change.
  • I allowed myself a large salad portion. But we are only talking basic salad here, no fancy stuff. Only green leafs, tomato, cucumber, gherkin, seeds, very little nuts and some parmesan shavings allowed. I used 2 spoons of extra virgin olive oil over salad. For a something different, I also used balsamic vinegar to taste. It goes especially nice with the olive oil.
  • Cooked and raw veggies were allowed.
  • Butter and salt were a taboo for me. However, over veggies I used a tablespoon of butter for taste purposes.

Critical Diet Points I Adhered Too:

  • I tried staying away from diet carbonated drinks and too much coffee (only 2 cups daily with fat-free milk and no sugar). Both these items act as a mild diuretic and means I will have to drink even more water to replace the water lost as a result. Plus the sweeteners used in diet carbonated drinks are questionable!
  • I NEVER skipped a meal. This is the #1 enemy for Building Phase muscles.
  • I never ate more than the suggested amounts, otherwise I would gain fat.
  • I never ate less than the suggested amounts or I would struggle to build muscle.
  • I ate my meals even if I felt full!
  • My meals were spaced between 3-4 hours apart.
  • I used NO alcohol during the week and weekends only one glass of wine or one beer per day. Alcohol is a big enemy of dieting and building muscles. Cutting it out completely is the best option.
  • I do NOT smoke. I cannot be successful at building muscles and continue smoking, the two oppose each other.
  • Sweets and chocolate: Sorry, I had none of these.
  • Cheat meal? Once per week (only one meal). I never stuffed myself (important), but had a sit-down meal and ate whatever my taste buds felt like including my favorite dessert.

Why did I use two different proteins powders?

  • Whey isolate is a quick releasing protein powder and perfect to use when my body requires an immediate uptake of protein.
  • Casein protein is used when I need a slow uptake of protein, such as while I am sleeping.
  • I tried to use trusted local (South African) supplements when I can, simply because they are cheaper than the imported ones.

Why so many shakes?

  • Well, simply to make my life easier. I did not have the time to stand for hours at night preparing the next day meals. But know this, solid protein sources are always preferred to protein shakes if you can manage the time. But I was careful not to replace my existing solid meals with shakes. The human body was not designed to live on liquids alone.

 

Conclusion

Remember – Each one who has reached body transformation success holds some truth. Use these recipes but keep on educating yourself and starting to mould it to make it your own unique winning recipe that suites you best.
Never change more than one aspect at a time before verifying that it works and only then introduce another change.

It is a battle of the mind and wills…but we each has but ONE life to live…and we need to make it the BEST life we can!
Don’t wake up like me at 41 and start making a difference…if u are young, use that opportunity and never live with any regrets about wasted opportunities! But that being said, even if you are 60, you can still transform to kick many a lazy 25 y/o’s ass! Time is precious…never let it slip you by.

 

gertxb

 

I wish u MUCH success!

Gert Louw

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