Tag Archive: aesthetic



intermittent Fasting – think before you try!

 

The following quote from one of the my clients about his experience with intermittent fasting summarize my whole point about the Intermittent Fasting craze that is currently sweeping the muscle-building fraternity: “My belief, and my naturapath’s belief is that intermittent fasting downgraded my metabolism and thus now going back to normal eating, my body thinks I’m getting too many calories for it’s new low need.”

The bottom line is,  it cannot be denied that some competing athletes had great success to get shredded by using Intermittent Fasting as a tool in their arsenal.

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What 99% of the people seem to forget is that the people who apply intermittent Fasting are experts in their field who know exactly what they are doing. When someone who is a casual bodybuilder applies IF, the results are most of the time less than desirable. However, there are always the exceptions, I’ll admit that.

But few casual bodybuilders (meaning non-competitive athletes) go to the extreme levels of measuring, monitoring and analyzing everything. These competing guys do regular fat caliper, weighing scale, tape measurements and body water content checks to see (sometimes on a daily basis) the effect their past 24 hours diet approach had on their body. Those are the people who usually get success, because they are to the extreme in touch with every aspect of their body and manage everything in the finest detail.

But the casual lifter just want to look better and do what he does for enjoyment. The dedication is not NEARLY on the level that is required for one to apply something like Intermittent Fasting successfully.

I am not saying IF does not work, not at all, I am saying don’t expect to use a tool an expert use and apply it in a casual fashion and think it will work as effectively as it work for them.

For the non-competitive athlete using IF, it usually spells disaster = less muscles + more body fat, simply because when not applying correctly IF will very easily result the body to enter a “famine mode” whereby it thinks it is in a famine environment. And this means the body will do everything to ensure it can survive as long, thus lowering the metabolism drastically. It will also prefer to use energy from muscles (Glutamine, Glycogen) which usually result in smaller muscles while the body will protect it’s bodyfat storage at all costs to ensure it has what it takes to outlive the famine period it thinks it ‘s detected. With end result loosing muscles and very little bodyfat. This is the last thing you want to happen!

Let’s look at some of the negatives of intermittent Fasting

  1. interference with the SOCIAL aspect of eating
  2. Getting hungry, low energy and unproductive
  3. Fasting = binge
  4. Digestion Issues
  5. Unclear impact on heart
  6. Is is NOT for everyone
  7. Potential long-term health consequences (especially women)
  8. Potential weight gain
  9. Lowered metabolism

Off course there are some really interesting benefits to IF (like cognitive and body rejuvenation aspects) but with the risks especially when you do not have the dedication and time to perform the necessary body monitoring, my advice to you is to rather stick to a tried and tested lifestyle approach and nutrition to reach your success with a standard 14 day body monitoring approach to keep the diet calories aligned to your unique metabolism and leave the tricks of the trade like intermittent Fasting to those that are willing to put in the necessary time and effort to make it work, like the competing athletes as a short-term trick to get shredded..

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As you can recall in my previous video I made a specific point that the truth to reaching success is not held by a single method or person but that many road leads to success because of our diversity with regards to genetics, lifestyle and beliefs systems. But what I am preaching is specific to the guy over 40 who have a job, family and many obligations to fulfill. He is not a competing athlete and never will be. He wants the safest quickest and healthiest road to success. For such people, intermittent Fasting is a risky tool better left alone. And this is where my ADVANCED SYSTEM II comes in to provide you with that total, safe and healthy approach to reach success: https://gertlouw.com/my-transformation-secrets/

Wish you all happy training!

Gert Louw

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How do you choose a fitness mentor through all these opposing ideologies you see in the fitness world? There are probably as many unique approaches and recipes as there are transformations! It is actually crazy…that is the only word that fits.

You have decided it is time to make a change, a big change and you want to choose the right system and coach but that proves to be MUCH more difficult than you anticipated. When venturing on internet and searching for the right approach or system, you are faced with many conflicting solutions. Sometimes directly opposing each other. Now, who do you trust and how do you sift through all this info to find the right approach and person to trust to lead you onto your journey?

 

THREE things are major critical to help you making your choice.

 NUMBER ONE – Accept that there is no magic pill!

This is the number one important thing you have to accept. NONE of these advertising claims hold any truth, NONE! This is not an overstatement. ALL of the supplement advertising claims, even from the prominent companies, are filled with lies and half-truths. Most (nearly 90%) are complete and utter lies. I know what I am talking about. My before and after photo has now been abused illegally by more than 150 companies marketing their products and showing me as “proof” that their product works. And this is the going rate…if you see a before and after photo in any advertising add, it is ALWAYS either stolen or the person was paid a nice sum of money to lie and say he/she used their product to achieve the results. There is no truth to any such marketing photos…sadly. The bottom line is supplements makes no more than a few percentage points difference (I say 2.5%) in your effort of changing your body with a transformation. Easily 80% is made up by following a diet focused to produce results and the rest is made up by your exercise efforts in the gym. There is no magic pill…accept that. Sure, steroids and HGH can hasten the process but even then, it will take great effort and focus on both the diet and training front. Nothing comes overnight, and nothing comes easy and anyone claiming such is lying blatantly. A Significant transformation takes time and a LOT of effort…full stop. Steer completely clear from anyone telling your different because there are many that will…they are not after your happiness but only your money in their pocket.

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NUMBER TWO – Accept that many roads lead to Rome.

Many of these approaches are junk and totally misleading. But, there are many that is the truth and works and many of them preach complete opposing systems/approaches. Is this possible?

Let me explain.

The world of fitness is far from being a scientific fact sheet. Each of our bodies are so vastly different. Our genetic traits make us unique and apart. Each of us have unique metabolisms defined by multiple lifestyle aspects. The bottom line is many of these opposing systems and approaches have produced true results. These people are not lying (well some actually is but to try and make my point here I am referring to those that actually have a moral center!). They have reached success by following the path they are preaching. Let me take my wife for example. Right now, she is getting major success (lost 16kg in just over 3 months) with the 28 DAY DIET. A diet I would traditionally oppose vehemently. Simply because it is too little food and thus would lower the metabolic rate to unacceptable levels. But it is working for her and I can see that she can continue on it indefinitely albeit with some changes when she reached her goal weight to make it more lenient. Bottom line is, not everything works for everyone. Our personalities, genetics, lifestyle, habits, working environment, beliefs and many other factors play a more important role than we realize.

So, this is a very important point you need to realize. Many different roads in the body transformation arena can lead to the goalpost. Science is far from proving a singular all true road. We as individuals are far too unique for that.

 

NUMBER THREE – does your mentor have a moral center?

Ok, this might sound a little condescending, but the bottom line is, can you trust your mentor/coach to have your best interest in mind or is he/she just after the quick buck?

This is probably the most important of the 3 points. Because everything falls flat if this person working out your transformation system is a moral-less person caring just about turning around the quick buck. He/she needs to be a person of integrity that invokes trust. This you need to establish, or chances are you going to burn your fingers. You cannot trust in a person to lead you, but in real life you would never even consider this person making the grade for your friend list because of his/her lack of integrity/moral-less behavior.

You seriously need to look up to this person NOT just because of his/her body but especially because of all the other things.

 

So, let these three points guide you to make the right choice when you ready for that transformation journey!

 

Should you believe I am that mentor that can lead you on your transformation journey, you are more than welcome to consider signing up to my ADVANCED SYSTEM II, developed for the older individual and a truly comprehensive system covering all and every aspect. Customized for your goals and body on many levels: https://gertlouw.com/my-transformation-secrets/

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Hi guys and girls,

By now most of you know 2017 was a bummer year in my fitness quest. Nearly a month in total in hospital and striken by doctor from gym for just under twelve months…even brisk walking was not permitted.

But alas as off 1st Jan 2018 I am cleared by the doctor to enter the gym again! MAN I was SO glad.

So now, just over a month after I returned to gym, I am reflecting on how far my body has regressed and how far I have already progressed after the 1st month of training.

I’ve done this short documentary type video showing you my shape at 52, then the lowest point off my shape after 12 months of complete training absence and lastly my current shape 1 month after I returned to gym.

To watch the video, click here “12-months no training effect on a muscled body”

I am very positive after the progress of the 1st month, that reaching a level close to my best at age 52 should take not much more than 4 months at most.

The important thing now is to control my eagerness to raise the weight size to quickly. This can very easily result in tendon issues which is NOT what I am looking for now. So absolute wisdom needs to apply.

So who is joining me on this quest?

Wish you all happy training!

Gert


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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Sex, lust and temptations!


Click here to watch video: “SEX, LUST & TEMPTATIONS OF A MUSCLED GUY”

 

Quite a few guys asked me what was the biggest impact on my life after I achieved this muscled physique and healthy living success.

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Some things changed, like suddenly more people are friendly with you, people have more respect when talking to you and yes, sure…looks like wife loves me more!

But the biggest problem that came with the whole deal revolves around sex, lust and temptation. I had many, many(!) guys, girls, and couples (married and otherwise) that offered me in no uncertain terms…sex. Yes, you heard right, even married couples. And some of these people are incredibly attractive!

Now, I am no-one special. I am certain that any muscle guy or fitness girl, having a high internet visibility, have this problem to contend with. The people making the offers don’t care about what you stand for. That is irrelevant to them.

I’ve been offered gifts, large sums of money and even people that wanted to travel from another continent just to have sex…

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Now, believe me I am no “Amish” when it comes to sex. I LOVE sex even some kinky stuff! BUT I have a family…a loving, 100% loyal, wife and a son looking up to me as the leader of the family showing him how a man and a father must live. When I am 80 y/o, I still want to too be able to lovingly look into my wife’s eyes and give her a passionate kiss without having to feel guilty about cheating her and living a life devoid of integrity.

Sure the world reckons what others don’t know won’t hurt or harm them and thus they just do whatever pleases them. Me, on the other hand is not using the world as my moral compass but my moral compass is Jesus Christ. Every evening I have to face God and He gives me my moral guidance.

For me ignoring my rules guiding my integrity is a path of self-destruction. I lose all love for myself and literally start to hate myself. This path always leads to severe depressive states and can easily result in suicide. Believe me I know what I am talking about, I’ve been there. Long ago this was my life and it was a worthless life. After nearly dying at 40 my appreciation and love for life changed me.

WANT MY ADVANCED SYSTEM FULLY CUSTOMIZED?  The system 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/

It is not about what the other person do not know…it is about what I know! Not having self-respect is a sickness of our time…and the resultant symptom is free sex around every corner leading a life devoid of integrity.

Am I immune, to these temptations? Certainly not. EVEN Adam and Eve stumbled with forbidden fruit.

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If I ever have one prayer request for my fellow Christians, this will be it. Pray that I will be strengthened to keep leading a life of integrity.

Sometimes this can become so bad that I wondered if it was at all worth it. But then I will get this email from someone I have never met and do not know…about how my life and testimonies literally saved him from a path of destruction and how he turn his/her life around…all because of me. And you know what? This makes it a 1000 times worth over. There is no more incredible feeling when someone tells you, because of you, what you stand for and what you said, because of your life and integrity…I was saved!

Wish you all a blessed 2017

Gert Louw

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Hi guys and girls, Gert Louw from Cape Town.

Every year just after my birthday it is sort of a tradition for me to do a flexing and inspirational video.

This year it was my 52nd birthday.

So here is the video just after my birthday:

Click here to view video “Life INSPIRATION at age 52”

 

With this video I want to inspire a little.

Neither your age, nor your health should ever (!) stand in your way.

Now, most of you know by now that 12 years ago I nearly died and doctors did not give me any good news. But with faith I moved forward and apply healthy living on all levels and also did some house cleaning and moving closer to God ( I am a follower of Jesus Christ).

Obviously it was a long and hard road and the body took long to respond to this healthy living but the wheel did turn and it is keeping on turning as a result.

Now, I am not naïve in thinking everyone with serious health issues can and will turn around like I did, but what I do believe is that with faith in God and by living very healthy, one CAN make a huge difference. Obviously you need your doctor’s approval to embark on such a journey.

But, let me share with you the core of my healthy living

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My training program is as follows:

  • Mondays – Chest, Biceps and abs
  • Tuesdays – Shoulders, Traps and calves
  • Wednesdays – rest
  • Thursdays – Back, triceps and abs
  • Fridays – Legs, upper pecs and calves
  • Saturdays & Sundays – rest

 

My supplement regime

Health supplements:

  • ALA (Alpha Lipoic Acid)
  • CQ10 (Co Enzyme Q10)
  • Omega 3+6
  • Strong Multi Vitamin
  • Slow release Vit C

Muscle building supplements:

  • Whey protein powder
  • L-Glutamine
  • BCAA

 

How do I structure my training?

I do a 3-months Cutting phase with a very specific cutting phase diet and training with lighter weights at a higher rep range followed by 1 week rest and then a 3-month building phase with a very specific building phase diet and training with heavier weights to absolute muscle failure at lower reps (about 8 reps per set) followed by 1 week rest and the repeat.

This allow me to build muscle but also to recover the strained tendons and joints.

 

About my diets

I make use of one of the top fitness nutritionists in the field (BERNADETTE BEYER) to work out my diets for each phase according to my bodytype and goals. This is the crucial part of your success and without a very focussed diet there will be no success.

My blog contains a LOT of info for free that can help you through all these processes.

But for those interested, I also offer my exact training/supplem and diet system via the ADVANCED SYSTEM II (option E). The same nutritionist I use will also work out your diet solution and I myself attend to working out your training and supplement attack based. If you want to signup, just choose option E via the following link: https://gertlouw.com/contact-me

Now, everyone…happy training!

Cheers

Gert Louw

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Cheat and still win with your diet!

Click here to view video “CHEAT & STILL WIN WITH YOUR DIET

Now this is probably what everyone wants to hear – lol! BUT, the truth is, there are methods to cheat and still get to the top!

Life is not meant to be without a dessert once on a while…and I am talking Baked Chocolate Fondant with oozing real sweet chocolate out if it’s center with ice cream (real ! ice cream) liberally used. The same goes for the odd glass of wine/whiskey or beer or whatever blows your skirt up, even a chocolate!

A certain balance needs to be applied to stay sane with anything in life. I’ve just done a 3 weeks severe cutting diet, sticking 100% to it…and, it’s was hell! The more you are going to disallow yourself a treat once in a while, the bigger the chance that your diet will fail completely in the end. You would just say…”I had enough”. And you know what? I have big compassion for that…so let’s have a look here how (!) you can cheat regularly without crashing your diet and keep yourself sane and focused to stick 98% to your diet.

Sundays to Fridays – sorry that (!) is where you stick 100% to your diet.

Get yourself some sugarless, carb less, fat free sweets. Do some searching and buy those that have as little calories as possible…like below 10! Then during the Sunday to Friday period…pop a few (3-4) of those during the day when you feel the urge to treat yourself a bit. Apart from that – nothing else.

The key is always to eat all your regular meals and drink all your water (2L-4L)…THAT is what keeps you full and keep the urges to eat wrong away.

Obviously, if you are at your target body fat then some different rules apply. Then you are allowed 2 -3 cheats evenly spaced out during the week. But for this documents purpose, let’s assume we are dealing with all those that are still far from the target body fat levels.

Your cheat should be left for a weekend day…when you are less stressed, more relaxed and doing something you like. This cheat will go to great lengths to make you not feeling deprived of some great things and food in life. Even if you don’t feel like a cheat, maybe it is a good idea…simply to help you stay balanced and not feeling deprived later on in the week.

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Now, “HOW?” should you cheat?

There can only be one cheat and that cheat can only be once per day per week on just 1 day of the week!

First you eat the diet as normal for that day as specified.

Let’s look at the next cheat scenario’s:

1.       Ice Cream cheat / Soft drink / dessert cheat / potato crisps – once anytime during day. Then for 2 of your meals for the day cut out carbs completely. One small meals carbs and one larger meals carbs.

2.       Chocolate cheat 150g – anytime during day. The same as above:  For 2 of your meals for the day cut out carbs completely. One small meals carbs and one larger meals carbs.

3.       Alcohol cheat (500ml equivalent wine) – anytime during day. Usually late afternoon or evening you will use this cheat. So for the evening meal cut out carbs completely and ONLY clean fatless meat and salad…no sauces, no carbs, nothing else! And definitely no dessert. If you want dessert, then no wine! One or the other… [Note: be very careful with alcohol. It is the key reason why men, especially older men, struggle to loose fat around the tummy and have a bloated look to the tummy. Best is to cut alcohol COMPLETELY out and have other types of cheats.]

 

Remember that with any of the above cheats it will set you back 24 to 48 hours before your body reverted to the level before you cheated and only then will it be able to start losing fat again. So even though you have cheated it is STILL very much possible to loose fat for the week, but only within above rules.

 

I strongly believe that the only winning approach is a balanced approach. That keeps you focused and you feel like “life” is not deprived of you. Part of this balance is to cheat on a weekly basis with your diet by applying above wisdom!

 

Wish you all happy dieting and a great training week!
Gert Louw

http://www.gertlouw.com

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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

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This is where a LOT of dedicated people get derailed completely! They get sick or injured and well, that is where their road to transforming the body stops…dead in it’s tracks. Until that point they are so motivated and charged up and then that happens…and the de-motivation is just too much. They just never get it off the ground again afterwards.

Right now, I am down from gym with kidney infection and this will keep me out of gym for close to 7 days. But after the 7 days off, I’ll be back doing one week light work and then all back to normal.

Not ONE of us are spared sickness or injuries. Now, injuries we can manage better especially with applying more wisdom as we get older (warming-up, stretching and simply avoiding high risk exercises for injury). But sickness is difficult to prevent. Sure we can apply the basics (anti-oxidants, multi-vit, CQ10 and ALA) and wash our hands regularly with anti-bacterial soap/spray, but even with that, chances are we will still get flu in the winter and still get the odd infection.

It is not a matter of preventing sickness and injuries but a matter of accepting that they form part of the training/body transformation environment as a given. You WILL get sick and you WILL get injured. But that must never (!) derail your efforts. Accept that it will push you back one to two weeks. Do not allow yourself to get negative about it, it is PART of the whole process and those with a winning mindset accepts that!

Now, what is even more important is that after a week of sickness, be careful to go in full force back to gym. Your body is still weak and in a process of recovery. Your immune system not nearly back to normal. Pushing yourself to the limits the first week back can and most probably will result in a recurrence of the sickness even to a worse degree putting you out gym for 3 weeks or more. That first week back after being sick make sure you do not do more than 50% your normal capacity. Go through all the motions and exercises but keep the exertion levels low.

Then the 2nd week back in training you will find you feel yourself again. That is where you start pushing the limits again.

A KEY ingredient of the winning mindset is to force yourself to stick 100% to your diet while sick or injured. Doing this will go great lengths to keep the motivation levels high! This is NOT the time to binge or eat what you want. This is the CRITICAL time to feed the body correctly. Sometimes I experienced when going back after a week sick I actually am in better shape than before, simply because of the control I had with my diet and my body that actually had a well deserved break!

Now, my timing for my kidney infection is real bad because 21st May I got a photoshoot coming up. But that is where all your hard work you have put in over the previous months and years will show the dividends…

Wish you all good health and injury free training!

Gert Louw

http://www.gertlouw.com

Gert Louw INJURY


Gert Louw LIFE INSPIRATION11 small

 

Now everyone by now know I am not your regular TRANSFORMATION COACH.

I believe in a holistic approach, addressing your complete person and being..inside and out. Achieving such balance and resultant happiness WILL have a dramatic effect on your will and dedication to work out and achieve that dream body…believe me I have walked that road.

So in the next piece I am getting deep again…but it is so important that you really read and think about each point and to apply in your life where it fall short:

We all want to live a life of fulfillment, happiness and a life with some meaning. We all want to be able to say one day on our deathbed…”I have no regrets, I lived all my dreams…”

Sure having a great muscled body is one of those dreams…but that is just a single one in a sea of hopes and dreams we each have within us. A life of fulfillment is dreams lived, not a single dream but ALL our dreams…

How do we get too that point where we truly have no regrets about wasted dreams ?

Apply these rules of wisdom to your daily life and you will be surprised by just how great and awesome life really is:

  1. This is YOUR life – Realize that. No one must ever control you. Each decision you make, will affect the now and the future.
  2.  Do what you love OFTEN – search yourself and know what you love doing. I am not talking about sex here! I am talking about things that make you happy…be that skydiving, surfing, hiking trails, sightseeing, birdwatching, etc…
  3. If you don’t like something CHANGE IT – Do not live with regrets. You don’t like being fat…get rid of it. You don’t like being unfit…get fit. You want a muscled body…get one. You want love…give love!
  4. If you don’t have enough time STOP WATCHING TV – cut out the things that drain your time and add nothing to your life and happiness. First to go must be TV!
  5. Stop looking for the love of your life – When you start doing the things you love, you will meet people that share the same passion as you…THAT is where you will meet the love of your life!
  6. Stop over analyzing – Things happen and we cannot do anything about it. The world is a broken place. Stop trying to find reasons. If you have to make right what was wrong, do so…but don’t waste your time and energy in the past.
  7. All emotions are beautiful – cry is beautiful because it cleans the soul, pain is beautiful because it teaches us life, love is beautiful because it feeds the soul and give meaning to life.
  8. Appreciate every bite of food – Food is a blessing, a privilege and never to be taken for granted. The majority of people in the world are hungry right now while you are putting the food in your mouth.
  9. Open you arms, heart and mind to new things – the world is diverse and a beautiful place. Don’t close yourself off from this immense beauty defined by its diversity. EMBRACE IT!
  10. Travel often and don’t fear getting lost – The world has been given to us as a gift. Travel as much as you can. Never be afraid of getting lost…being lost helps us find ourselves again.
  11. Seize opportunities – Keep your eyes and ears open. Each of us is blessed with opportunities meant just for us. It is a gift…but we have to grab it!
  12. Life is about people we meet – make friends everywhere you can! We cannot live alone, we need people around us to make us feel alive and inject happiness in our life’s. Even that drunk person pushing his life belongings in a trolley…you will be amazed at the stories and lost passions he can share with you, and your passion might just give him new hope.
  13. Life is short – very (!) short indeed. NEVER EVER be on your deathbed and have regrets about things you have not done. Live life and do everything you dream about!
  14. Live your passion – whatever your passion is, LIVE IT with all your energy.
  15. But most important of all – SEEK GOD ALWAYS…

Now go out everybody and LIVE LIFE TO THE FULLEST!

Happy training.

Gert Louw

http://www.gertlouw.com

Gert Louw sea

 

 

Vacation flexing!


I had a 10 day rest with wife and kid. Few months then I am hitting 52.

So while rested and relaxed I just always seems to have the urge to flex the hard earned muscles a bit!

We (me, wife and kid) visited all the local quaint little towns and wine farms – Hermanus, Struisbaai, Agulhas, Napier, Standford, Bredasdorp, Arniston, etc…

On my last day I did a short flexing video while we were eating out at one of the restaurants on a wine farm – dicy move, because I took it in the public restroom of the restaurant (thus while I kept my sunglasses on!).

During the holiday after 1o days of no training, binging and eating just what I wanted. Picked up about 2kg body fat.

In fear of being busted while doing the video in the restroom (which would not have been nice, actually real bad!), I finished up as quickly as possible – so it is a short vid!

Click here to watch video “Restroom muscle flexing”

 

Here are a couple of photos while on holiday:

Now for the next 3 weeks I am preparing for photoshoot and get body fat levels down with at least 1.5% – 2%. No wine, no binging…sticking perfectly to diet!

Wish you all happy training!

Cheers

Gert Louw

The road to your dreams


Gert Louw LIFE LIFE

Later on in life, many of us have so much regrets…about what we did not do, about what we wished we did, about what we did wrong, about the hurt we caused people close to us, about many things…
But this is the road we have walked and chosen. It was not laid out for us…no one forced us to walk the path, we made the choices and took the steps.

But why are there so many exceptions? Why are there so many people out there that go against all the odds and reach exceptional heights, living life to the fullest. People that had everything counting against them, sickness, disability, or whatever other aspect that could have hold them back in life. Why do they reach a point, where, no matter their disability, they choose to stand up, start walking the right tracks in life and live their life with integrity and passion. Why can they do it?

The fact is, they are NO different than any of us. Through their struggle (disability, sickness) the sunglasses that covered their eyes have been removed, they can now clearly see how precious and vulnerable life really is. They appreciate life soooo much more. This clear vision make them stand up and choose to walk the right paths in life, to make right with God, to reach for their dreams with passion and to life live…the right way. And they rose to such heights that they completely overshadow the rest of us who have everything going for us.

LEARN FROM THESE PEOPLE…

You, me and everyone have the power to change the road you are walking into a new direction. A direction where you live life right and with integrity…and be ALL you can be.
But, it most certainly will take you out of your comfort zone, it will be inconvenient and it will mean you will have to change from the inside as well as the outside, it might even be painful.
But only YOU can make this happen, no-one else is going to force you. So keep sitting on the couch, sipping the beer and live a “wild uncontrolled life” or reach for the stars and live life to the fullest – be all you can be – have no regrets at the end of your life – live a life of integrity and live with PASSION.

May this inspire you too great things…

Gert Louw

TRANSFORMATION COACHING: https://gertlouw.com/contact-me/

gert life

 

 


Walking by faith – Everyone knows by now there are a deeper side to me and a life altering back story.

But I have never really told my story about my walk in faith.

I am opening my heart here and I know there are risks…because the world is not always a good place to lay your heart bare. But this is the time to do it…my walk in faith has brought me to this point where I feel compelled to share.

So those that want to know about a story of pain, hope, miracles and LIFE, read on.

As many of you know, 11 years ago (at age 40) I was lying on my “deathbed” in hospital. At one point no blood pressure and heartbeat and ready to die. A brutal attack and mutilation left me with a broken soul and the will to live has left me, my heart was filled with darkness and pain which I could not carry anymore.

Me 2 months after hospital:

rotaste1

 

Then the unexpected happened. While I was lying in my hospital bed, weak and not expecting anything but death, I heard a voice, God’s voice. The voice was clear…”Gert, I am offering you life…I have a plan for you. You must choose…”

I cannot put in words that moment…I experienced an incredible beauty, softness, kindness, pureness,  holiness, love and I saw LIFE…and in that moment my life changed. I was heartbroken, I was weak and I spend a lot of time in conversation with God over the next few days lying in my bed. I was soooo close to choosing death…but this unexpected experience showed me LIFE and I made my choice.

Sure, before this I knew about God and I knew the Bible. But this changed my world. Suddenly God was not just in a book anymore but He was more real to me than this world around me. And for just that brief moment I felt the touch of God…and I was utterly overwhelmed and unprepared.

Two weeks in hospital and I was strong enough to leave. Prognosis not good…some doctors gave me a couple of years. But it was not in their hands, I chose life and God was in control.

I was a changed man…but, the pain and darkness in my heart of what happened was not over. The weakness I have, is that I put a lid on things and push it deep down, trying to bury it…never really dealing with it.

My walk in faith deepened over the next years.

Now at 51 I am a living miracle of God. The body is still broken. Kidneys functioning at 50%, struggling with my liver, and that is just the tip of the iceberg with my serious health problems. But that is insignificant for God…look at me…with my severe health issues and being expected to be long dead by now, God has turned this around to the extend that I am looking the healthiest and fittest I ever did in my life. For Him, NOTHING is impossible.  He is in control, not the doctors, not me, not medical science.

Me, today…4 months away from 52:

gert

 

Now this all sound incredible and it is, but my world was about to be rocked again. God knew that the pain and darkness that I am trying to bury needs to be addressed. Every now and then an event triggers the lid from coming off slightly and the pain and darkness boils over. And recently the Holy Spirit kicked off that lid for good. All that pain and darkness surfaced and there was no way I could put back the lid on again. The Holy Spirit do not mess around…that lid was gone!

I struggled to breath, it felt like my heart was tearing in two…I pleaded with the Holy Spirit to please ask God to come and take my life…I could not bear the pain, it was overwhelming. My power to push it down was gone.

 

But let me give you a glimpse into how incredible God works.

The Holy Spirit literally forced me to walk into a church I do not know the next day, and walk up to the first friendly face I see and tell him I need someone to pray with me, now (!)  and intercede on my behalf before God. Now anyone that knows me, will realize this is the worst thing anybody can ask me to do. I am a total introvert, sitting always quietly in the corner doing my own thing and NEVER EVER just walk up to people I don’t know, let alone in an environment total foreign to me. This was going against everything I am.

But instead of doing this, I wanted to die, because this darkness and pain was so intense and overwhelming that again I was at this crossroad point in my life where I had to choose between life and death. I had a young son who I adore and a beautiful loving wife and if it was not for them chances was I was going to choose the easy road out. I was breaking down in tears continuously…and I am NOT an emotional person!

So I DID IT! I just did it in total obedience. I went to the church the Holy Spirit indicated to me, my wife and son by my side. I walked up to the first friendly face I saw and I told him what the Holy Spirit instructed me to do. He smiled and said I must go and sit, someone will come to me. A few moments later a guy, my age, walked up to me and touch my shoulder and smile. We went to a quiet corner outside and I told him my story, laying my heart bare, told him of my pain and the way the Holy Spirit is working with me now. We bend down and started praying, he laid me before God…during this moment the Holy Spirit told me that because of my obedience, He will now plea my case before God and lay my pain of the darkest corners of my heart before God. I could hear it, I could literally hear the murmurings, not words, but I could hear everything. I felt the touch of God as I did in my hospital bed and broke down in tears by grace I do not deserve. God once again began the 2nd miracle in my life, healing my pain in my heart.

The following week was extremely emotional for me as the Holy Spirit carried me through this process of cutting the pain in my heart out, piece by piece.

I thought my walk was close with God previously, but had no idea how intense it was about to become.

This God I bow down too, has become more real than anything else in this world. I am totally unprepared for how amazing and incredible His love, His holiness, His power and His kindness is.

 

So many people I talk to over the internet ask me “Why do God, if He is a good God, allow this pain and suffering in this world to continue?”

The world is a broken place. We have made our choices to abandon God and with it comes pain and suffering. God is the ultimate gentleman…He NEVER force His will on anyone. Bad things happen to even good people everyday…and you know what, it strengthens you to become a stronger person reaching greater heights. Look what happened to me…through it God strengthened me to reach heights I thought never possible in my life and I am touching many lives out there and helping people. I am a hard nut to crack and God knows it. He had plans for me…but left to my own devices that plan would never come into play. He allowed things to happened to me and come over my path. Bad things…like Job, but like God is, He turned everything around into blessings beyond believe. I still had to make the choices myself…but God gentlemanly lead me in the direction…

God wants so much the best for us, but when we abandon Him we are left alone in this broken world. The heart of God is such that He allowed that, which was most precious to Him, to be put through pain and mutilation and to die on a cross for us, just so that me and you would have direct access to God and the Holy Spirit.

My sins in this broken world prevents me from having a direct link with God, because before God nothing that has any sin or darkness can stand and live, nothing. God is pure and holy. Only through the sacrifice of Jesus, who was blameless, could He die in my place and through that allow me to talk to God and be saved. It had to be someone blameless, he had to had no sin because that is the only way He could die for ours.

God could have sent armies of angels to rescue Jesus, but this shows God’s heart…unmeasurable kindness and compassion. He did not have to do this for us…He is the Almighty God, rescuing us just by grace…which we do not deserve.

 

Now, many devoted believers don’t like it when they hear of someone like me who had such incredible experiences with God, the Holy Spirit and Jesus Christ (I had Christ holding His hand on my shoulder at one of my toughest moments in prayer and more…)

Why me, what makes me special?

Remember Maria?…remember that between all the disciples of Jesus, SHE was the one that quietly bent down with her tears falling on Jesus feet and rubbed very expensive oil/perfume over His feet, no words, just an act of utter compassion. His disciples were not impressed about the logic that such expensive perfume was wasted. But she had a relationship with God on another level, why?…because of the AMOUNT of grace she required to be saved. Be happy and joyful if you required little grace to follow God, then you are blessed indeed. People like me (and Maria) carried so much pain and darkness in our hearts that the grace we require, is massive. This amount of grace changes you on every level and your relationship with God, is extremely intense.

 

Last week on one of the biggest radio stations in Cape Town, they aired this young woman who had a vision where Jesus Christ appeared to her and told her: “Go and tell the world, I have finished preparing all your places in heaven. I am coming to fetch you. The time is up.”

The Holy Spirit confirmed this in my heart…

Now, I know God said, no one knows the date and time, but I am making sure me and my family is ready…I cannot wait to join my Lord and Saviour!

 

I pray this article means something to you…it comes from deep within my soul.

Be blessed.

Gert Louw

Gert Louw staring


Click here to view video “After training – LOW or HIGH GI carbs?”

 

How to spike your insulin naturally to ignite growth and shed fat…this will tell you how.

The whole idea of immediate after training nutrition is three-fold:

  1. To flood your system with muscle-building amino acids.
  2. To create environment for repair, healing and recovery.
  3. To get your insulin levels spiked to ignite growth and speed up fat-loss.

 

Let’s look at each point individually.

 

FLOODING THE SYSTEM WITH MUSCLE BUILDING AMINO ACIDS.

After training your body needs protein (amino acids) to feed the muscles and help with the growth/healing process. The key here is NO FAT. If you take in even the least amount of fat it will slow down the process of replenishing the body to such a degree that the feeding after training becomes near worthless. After training your body requires amino acids that are quickly absorbed. The best way to achieve this is to take a couple scoops of whey protein in water (not milk = fat!). The whey protein got all the required amino acids and will give the body with all the protein it requires to grow/heal. Make sure the brand you are using have no carbs added and that it is only pure whey protein.

 

CREATING AN ENVIRONMENT FOR REPAIR, HEALING and RECOVERY.

It has been proven in various scientific studies that supplementing with L-Glutamine during and immediately after training adds significantly in providing the environment for recovery. Simply put, you will recover faster when you supplement with L-Glutamine.

 

TO GET THE INSULIN LEVELS SPIKED.

Insulin is the MOST powerful anabolic hormone in the body. Nothing comes close to it, not even testosterone or HGH. When insulin levels are spiked in the right way, the result is increased muscle growth and increased fat loss. Now how do one get insulin levels spiked after training? Well, Whey protein will already add to this effect but a compounded effect will happen when you consume the RIGHT type of carbs. Low-GI carbs cannot spike the insulin for any type of significant effect. That is the job of High-GI carbs. But don’t think chocolate here! ZERO fat must be in the carb. Plus it is highly advisable to use a natural, healthy high-GI carb with added fibre like a banana or apple to do the job. Vitargo is also a good choice.

This type of spiking is only effective immediately after training. Do not try it outside this window of training.

 

Summary

So after immediately training you need to consume the following:

  • L-Glutamine – 5g
  • Whey protein powder – about 40g
  • High-GI carb – Banana/apple or Vitargo

 

It is believed that this is an absolute key aspect of obtaining a “wow” physique and can be seriously beneficial in helping gaining muscle and shredding fat.

 

Wish you happy training!

Cheers…

Gert Louw

Gert sitting


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

 

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