Tag Archive: Bodybuilding



Hi guys and girls.

I am sitting with all this video footage of me flexing muscles and showing body development from the day I start at age 40 to my current age 53. With this video I decided to preserve it in single video format like a documentary style showing each years progress and in some case even going a bit backwards.

Yes, even me sometimes had to take a step backwards. Life is difficult and it might be one of many factors you have to deal with (health, sickness, injury, death in family, financial crisis, family matters. Believe me I know about obstacles and struggles…facing a BIG obstacle now – see video.) BUT…the key is and always will be to continue with persistence on the road of transforming the body. Obstacles there will be, ALWAYS, but it is the winners that work around them and sometimes have to pick up the pieces and persist and push through. Off course it is not easy. Not even close! Life never is… But I for one will fight this good fight and play the game with whatever hand of cards I been dealt with to the absolute BEST of my abilities…so what about you?

Click here to play video “13 years video log of transforming the body”

 

Anyway, year by year there was a steady progress. It took 6 years to get to my biggest size (40-46). It was not my most aesthetic look however. Some muscles was over developed and bulky compared to the rest. Sure it looked imposing and many would have been happy with it, but my aim was to have a balanced aesthetic muscled look. So from 46-53 my focus was on slightly smaller size but more aesthetic which is MUCH more difficult.

It did not always felt great to drop the size of certain muscle groups…I LOVE (!) big arms. But alas I had a goal in mind and that was driving me. And when I look in the mirror the smaller arms seemed even better looking than those monster size arms because of the better shape they had. Now in my book, THAT is what it is all about. Size might be the goal for some but size on it’s own will never create a stunning sculpture/body. I am not a artistic person, lol…so this is just about as far as my artistic aspiration will ever go.

This goal I obtained between ages 50 to just after 52. The system I am following (ADVANCED SYSTEM II) helped me on this journey to shape and mold the body.

One thing you must be aware off…great bodies takes time. There is no such thing as a 8 week or 6 week program. All these shortcuts and adverts…all is lies. You cannot build a great body in a matter of months, not even with steroids! (Most of the time good bodies are messed up when steroids are introduced…so be very careful.) Great bodies are build in matter of years, sometimes many years.

So this is my journey….now it is time for yours…

Wish you all a great day and happy training.

Gert Louw

Gert Louw GETTING DRESSED

 


Click here to watch video “FREE Cutting & Building diets”

As discussed in previous videos the Cutting and Building phases/diets are done in a 3 month cycle. Three months Cutting diet followed by 3 months Building diet. This is called a cycle. Then after each cycle repeat the cycle again, and again and so on.

The purpose of the Cutting diet is to drop body fat while keeping muscles safe. Typical targets in a 3 month Cutting diet period is to drop the body fat with roughly 6% – 8%.

The purpose of the Building diet is to increase both the body fat and muscle size. Reason for the body fat increase is simply to stimulate better muscle growth. Muscle growth happens most effectively in a caloric surplus environment. The aim with the Building diet is to add roughly 4% – 5% body fat to help muscle growth.

Both diets stick to a small frequent meal system. For the simple reason that a frequent meal system keeps the digestive track activated continuously and thus results in a significant higher metabolic rate for the body which equals better fat loss. It is MUCH better for fat loss to take 5-7 small meals instead of 1-2 huge meals. It results in better fat loss plus you never feel bloated or uncomfortable from big servings plus you crave food much less.

The same following rules apply to both diets:

  1. NEVER exceed your daily calories.
  2. You MUST perform EVERY 14 DAYS a body monitoring with fat calipers, weighing scale and tape measurements to determine how your body responded to the previous 14 days daily calories.
  3. Never increase or decrease your diets calories with more than 10% in a 14 day period.

The body monitoring process is the CRITICAL part of the diet. If you do not do this thoroughly your diet will NEVER be correctly aligned for your body. You must remember that no 2 people’s metabolic rates are exactly the same. There are a magnitude of factors determine each of us metabolic rates. So if you do not align the diet for YOUR metabolic rate…the diet WILL FAIL!

Now the next step is to interpret the results from the 14 day body monitoring intelligently.

For the CUTTING DIET you do it as follows:

RESULT: lost muscle, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%

RESULT: lost muscle & fat, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%

RESULT: lost fat but muscle stayed the same, ANALYSIS: good, ACTION REQUIRED: this is where you want to be during your cutting diet. No change, but redo monitoring every 14 days to ensure you stay in this sweet spot.

RESULT: gain fat & muscle, ANALYSIS: very bad, ACTION REQUIRED: decrease daily calories across the board with 10%.

 

For the BUILDING DIET you do it as follows:

RESULT: lost muscle, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%

RESULT: lost muscle & fat, ANALYSIS: very bad, ACTION REQUIRED: increase daily calories across the board with 10%

RESULT: lost fat but muscle stayed the same, ANALYSIS: bad, ACTION REQUIRED: increase daily calories across the board with 10%

RESULT: gain fat & muscle, ANALYSIS: good, ACTION REQUIRED: this is where you want to be in the building diet. But be careful that you do not add too much fat so do the body monitoring  every 14 days to ensure you do not pick up too much fat.

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/

 

Right now on to the actual diets. Both have a complete breakdown with detailed caloric values and protein/carb/fat content. This enable you to exchange food easily to spice up the diet. But be warned! Do NOT exceed the calories when exchanging food and ensure you stick to the protein/carb/fat ratios.

You will see there are 3 days provided for each diet. The Monday and Tuesday you must shuffle between all the weekdays except for Saturday. The Saturday menu plan must ONLY be followed for Saturday. It is meant to be a more relaxed menu plan that will enable you to socialize a bit. You can also squeeze two meals in one or even 3 into one ONLY on Saturday. Again…do NOT exceed calories.

THE CUTTING DIET

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THE BUILDING DIET

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Now you got all the diet tools to go and get shredded and add muscle.

MAKE IT HAPPEN!

Gert Louw

gert b&A 12May2016


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

Firing up your metabolism


Most of us know that the key to controlling fat-loss lies in our bodies metabolic rate.

Now as already proven by science there are quite a few things we can do to manipulate the metabolic rate of our bodies. And by applying all these WILL have a massive impact on our fat-loss journeys to obtain ripped physiques’.

 

Click here to watch video “FIRING UP YOUR METABOLISM”

 

But one thing stands apart from all these. There is one thing we can do that head and shoulders stands above the rest to elevate your metabolic tempo of the body.

Before I name this golden trick, let me take you back a bit.

When we eat a meal our digestive system is activated for 2-3 hours to process the food. This has been scientifically proven to be a very high energy requirement process. So for 2-3 hours after eating a meal (small or big) the body will have a significant raised metabolic rate.

For those that eat 1 large meal a day, it means their metabolic rate is raised for a max 3 hours per day

Those eating 2 biggish meals a day has raised metabolic rates of maximum 6 hours per day.

However those that divide the same amount of food into 5-7 small meals a day will have a raised metabolic rate for about 15 hours and longer per day spanning well into sleeping time. They will eat the same amount of food but just in much smaller meal portions and they will have a significant raised metabolic rate for the major part of a 24 hour cycle. This will have a dramatic impact on fat-loss efforts.

Sure this will result in insulin spiking much more frequently…but insulin spiking is not at all that bad. Insulin is the most potent muscle-building hormone in the body by far and this eating habit will result in a huge advantage to increase muscle size when combined with resistance training.

 

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/

 

But what about the fat gaining aspects of regular insulin spiking? Well, the benefits of a raised metabolic rate by consuming small frequent meals by far offset the negative aspects of spiking insulin multiple times during the day and on top of this the muscle-building benefits of the insulin spiking further add significant benefits to body shape, muscle size and achieving fat-loss.

The bottom line is – when in search for a great looking body, a small frequent meal system can have a drastic positive impact.

But this is not all you can do to fire up the metabolism…look at the following tricks that can further be applied in an effort to raise the bodies metabolic tempo:

TEN Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is the term for all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Eating protein has also been shown to help you feel more full and prevent you from overeating.

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.

BOTTOM LINE:Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off.

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also speed up your metabolism temporarily.

Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t.

BOTTOM LINE:Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

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3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat.

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.

BOTTOM LINE:Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

 4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.

This means you will burn more calories each day, even at rest.

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss.

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training.

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism.

BOTTOM LINE:Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More

Sitting too much is bad for your health.

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories. If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.

BOTTOM LINE:Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

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6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5%.

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people.

BOTTOM LINE:Drinking green tea or oolong tea can increase your metabolism. These teas may also help you lose weight and keep it off.

7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism.

However, many people can’t tolerate these spices at the doses required to have a significant effect.

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 lb (0.5 kg) of weight loss for an average-weight male.

Alone, the effects of adding spices to your food may be quite small. However, it may be slightly useful when combined with other metabolism-boosting strategies.

BOTTOM LINE:Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity.

This may partly be caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.

It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone.

This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.

BOTTOM LINE:Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.

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9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning.

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.

BOTTOM LINE:Drinking coffee can significantly increase your metabolism and help you lose weight.

10. Replace Cooking Fats with Coconut Oil

Unlike other saturated fats, coconut oil contains a lot of medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like.

In one study, researchers found that medium-chain fats increased metabolism by 12%, compared to long-chain fats, which raised it by just 4%.

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss.

BOTTOM LINE:Replacing other cooking fats with coconut oil may help boost your metabolism slightly.

Take Home Message

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while giving you more energy.

Other ways to manipulate metabolism

“I have a fast metabolism; I can eat and eat and stay skinny.” Most of us have heard someone say this, and a majority of us have responded with annoyance and envy. But what is metabolism, and can we make ours run a bit faster? Taylor Newhouse, a registered dietitian with the Texas A&M School of Public Health, helps break down what you should know about your metabolism.

 

What is metabolism?

Your metabolism isn’t just what keeps your bragging friend lean, it’s the constant process that your body is using to keep everything functioning. Your metabolism is always running, even when you’re sleeping.

“Your metabolism is kind of the engine that keeps your body going,” Newhouse said. “It’s the drive that allows your body to utilize the food and nutrients you put into it.”

Some people do have faster metabolism than others, and that is the work of genetics and someone’s lifestyle. Although there’s nothing you can do about your genetics, there are ways to impact the lifestyle side and give your metabolism a boost to keep it running in high gear.

How can you improve your metabolism?

Because the metabolism’s base rate is set by genetics, there’s no quick way to rev it up; it cannot be changed without making some long-term lifestyle changes.

“We can manipulate our metabolism to a degree,” Newhouse said. “It’s like a campfire: just like we need to give a fire tinder and pieces of wood in order to keep it from slowing down and burning out, we need to fuel our metabolism as well.”

If you’re looking to boost your metabolism, then there are a few changes you can make throughout the day. Working out, hydrating and eating right can help with your overall health, but there are also specific habits you can foster in order to give it a boost.

“Eating your leafy vegetables and working out can definitely help your metabolism,” Newhouse said. “Muscle burns more energy than fat, so lifting weights or anything else that builds muscle — along with eating correctly — can play a large role in how our body processes nutrients.”

Apart from getting in more muscle-building workouts and eating better, another important habit to kick your metabolism into gear is not ignoring the most important meal of the day: breakfast.

“People tend to overlook how important breakfast is,” Newhouse said. “We go all night without food, and our body can approach a fasting state, an episode where our body will withhold calories, if we wait too long to eat after waking up.”

What can slow your metabolism?

If it’s possible to speed up your metabolism, then it’s equally possible — and far easier — to slow it down. There are many habits that are easy to fall into that can make your metabolism run at a slower pace. One of these happens in the late hours of night, and involves what you’re not doing: getting enough shut-eye.

Sleep deprivation is one of the biggest epidemics in American society, with more than one-third of adults getting less than the recommended seven to eight hours of sleep each night. Sleep is not only crucial for your metabolism, but skimping on sleep can also lead to long-term conditions such as heart disease and diabetes.

“Sleep is one of the biggest factors that people seem to forget about,” Newhouse said. “Even if someone eats well and exercises, if they don’t get adequate sleep, then their metabolism won’t run as efficiently.”

Although snacks often have a bad reputation for being unhealthy, they are very important to keep you fueled and nourish your body throughout the day. Snacks should have some protein, fiber and carbohydrates and should not have too much salt or sodium.

“Eating snacks won’t slow down your metabolism if you’re eating the right foods,” Newhouse said. “Healthy snacks — such as nuts, fruit or vegetables — have the nutrients to slow the rate of digestion, keep you feeling fuller longer and keep your body working to process the nutrients.”

Stress can also indirectly lead to problems with your metabolism. People with high amounts of cortisol, a stress hormone, tend to be overweight, and being overweight can slow your metabolism. Lowering your cortisol levels can start a chain-reaction that can help your metabolism run more efficiently.

What does your metabolism do over time?

Believe it or not, metabolism — just like the rest of our body — goes through the aging process. As your metabolism slows, your continuous diet and exercise choices become more important.

While the cause for this is unclear, women entering menopause will experience a slower metabolism and can find it more difficult to stay at a healthy weight, which makes diet and exercise vital to healthy aging.

“Nothing changes overnight,” Newhouse said. “It’s a matter of making the small choices that can add up to try and negate the effects that are naturally slowing down your metabolism.”

If you’re worried about how your metabolism is affecting your lifestyle, contact your health care provider or sit down with a registered dietician to set up a plan for a healthier daily life.

So everyone, fire-up that metabolism and train hard!
Cheers…
Gert Louw

Gert METABOLISM

reference


Diet tricks for fat loss

I get many guys asking me about “intermittent fasting” and “carb cycling” and similar “tricks” in the search to drop body fat.

Let’s look at this objectively.

I am not going to shoot any of these methods down, I think there are enough counter-proof that at least for some it is working.

However the people contacting me is never advanced athletes but Joe average who plays around with bodybuilding and want to get a quick road to loosing fat.

This is where the problem comes in.

The advanced athletes employing these diet tricks are already at very low body fat and are preparing for a show or event. In their toolbox which they use constantly, are their fat-callipers, tape measure and weighing scale and caloric counter. They approach this very scientifically and got the whole process down to a tee. They hardly ever make a mistake. But even then some do make a mistake and the consequences are close to disastrous. The truth is that with these tricks they are walking a thin line and it is very easy to make a mistake. You really need to know what you are doing and monitor the body extremely closely. You need to be very scientific about it to the extreme!

But Joe average is not a guy who will put in the time and effort these guys do with these tricks. He will not daily pull out the fat calipers, the tape measurement and scale and double-check calories etc. He just wants a simple to follow solution that will allow him to shed fat. And this is NEVER a simple solution. This is a hardcore solution. And nearly 99% of Joe average who have tried these hardcore solutions have badly burned their fingers. By burned fingers I mean training derailed, getting sick (due to immune system dropping as a result of too much required from the body) or losing all the hard-earned muscle in the process.

If you want my complete training/diet/supps system customised specifically for your body and goals, have a look here: https://gertlouw.com/my-transformation-secrets/

The risks simply outweight the benefits for Joe average …by far.

It is not worth it.

For Joe average and most advanced athletes it makes sense to follow a proven sensible approach.

Such a sensible approach is to monitor the body every 14 days with fat calipers and a weighing scale. Then to interpret the results with wisdom and make the necessary caloric adjustments to reach your goal.

In the cutting phase you want to lose fat and keep muscles safe (not necessarily build muscle but definitely not losing muscle!).

In the building phase the goal is adding a little body fat (2%-4%) and built muscle. Whenever you have to adjust calories, never do it with more than 10% in 14 day period up or down. The body need time to adjust and by adjusting calories with more than 10% will throw the body’s normal responses off for up to 1 month which makes the 14 day monitoring very difficult to interpret correctly.

The type of diet to follow is simple.

For cutting: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

For building: https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

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Now I hope this let’s you think twice about venturing these risky paths. If you want to use me as an example…I have never done these diet tricks, simply because they are too risky! I am not about to sacrifice my hard-worked by slipping up once.

Wish you all happy training!

Gert Louw

GUYS & GIRLS DREAM BODYc


Those of you that know me a bit better, will know that the hand of cards I have been dealt with in the last 12 years is, well, not (!) a good hand.

Gert Louw PAIN1

Twice now I had very close calls with death and been fighting the good battle non-stop the past 12 years. Lots of pain, kidney problems, liver problems and many other serious health issues with very dark clouds hanging over me.

But you know what, through it all, I’ve put my poker face on and played that hand of cards to the best of my ability! I have grown immensely as a person. Suffering and pain and dark clouds hanging over your future is the BEST opportunity to become the YOU, you never was. Does not matter what your prognosis…you will not exhale that last breath until God decide it is time. Make this an opportunity to look into that mirror and say “I like what I see, I like the heart of the person looking back at me!”. Apart from personal growth it also allowed me to grow in my walk of faith with God. Let this be your moment with God Almighty…believe me nothing brings more peace and hope.

No-one is going to live forever, tomorrow might be your last day, you might be run over, no one knows. So stand tall and stand proud, whatever dark cloud is hanging over you is irrelevant…play that hand of cards with your best poker face and win!

I wish you all a beautiful and blessed day…

GERT LOUW LIB20

If you want my training/diet/supps system customised for you, have a look here: https://gertlouw.com/my-transformation-secrets/


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.)

photo6b.jpg

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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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

Gert Louw face2

 

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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Hi everyone, just want to give you a heads up about one of the latest major scam supplement products out there. It is marketed under ESPN (which is NOT the real ESPN) and in the advertisement, fake stories are made up to support ridiculous claims of it’s worth.

 

These two scam products are: HYPERTONE FORCE and HYPERTONE EXCEL.

Neither the gold medalist, Wayde van Niekerk or me (Gert Louw), both mentioned as “proof” in the article, has ever touched this product. Both our photos stolen and fake stories written.

Please stay clear, this is a well known trick to get hooks into your credit card for monthly deductions and you’re going to get a worthless product.

Never (!) believe marketing articles with fantastical claims over the internet. 99% of them are scams to get access to your credit cards.

Here is a link to another in-depth article on Supplement Critique about these 2 scam products: http://www.supplementcritique.com/hyper-tone-force-and-hyper-tone-excel-review-7-big-reasons-this-is-a-scam/

Here the actual scam advert:

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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.

Gert Louw LEGS CB

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”.

Facebook profil

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

 

 

 

 

 


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

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