Tag Archive: “Cape Town”


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

www.gertlouw.com

Gert Louw green small

 

What to do first? Cut or building phase?

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

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

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

 

Just to clarify the terms:

Cutting Phase

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

Building Phase

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

 

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

 

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

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

 

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

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

 

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

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

 

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

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

 

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

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

 

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

Keep training hard and GROW!

Gert Louw

www.gertlouw.com

Gert POOL

 

Click here to watch video “How to change a transformation into a Super Hero transformation

 

In a lot of my videos you will notice I am talking about not just changing the outside of the body but also the inside.

The outside (muscles, looks), that make but a small part out of what you really are. By far the biggest part is that what you are inside. How your heart is, because no transformation is worthwhile if you do not also transform the heart.

So this article is where we get a little deep. Here I am going to talk about something you can add to your life that will not just make you feel incredibly good about yourself but can have life changing impact to those crossing your path….and can literally make the difference between life and death for some…

Now understand me, I am not putting myself on a pedestal here…believe me (!) I am still working very hard to change from the inside for the better. It is a process that probably be never complete. For one man it was and is and that is Jesus Christ and that is my role model I aspire too.

Ok, let’s get deep for a moment…

If you’ve been spared suffering, real suffering, the kind of suffering where you sit in a corner and cry hopelessly, you are blessed. A suffering where you want to die, but you do not have the guts to do it yourself. A suffering where all hope is lost and the pain and despair goes deeper than your bones. A suffering where it feels as if your heart is tearing in two and you struggle to breath…

MANY, MANY people are at that point, whatever the reason. The reason is not important, the world is a broken place and there are a multitude of reasons. The fact is those people have reached the bottom of a pit where all hope is lost. Their will to live, their humanity stripped from them. I was there myself, and know what it feels like.

The broken people are people you see around you. People you work with, sometimes people very close to you. They hide their pain to protect themselves because through their experience, showing pain and hurt would bring further pain by rejection because people do not want to be bothered by those in despair. Entertainment, laughing and be happy is all we are interested in…

But you know what, those people do not want your Bible verse, they do not even want your money and most of the time they do not want your solutions…because they believe there are none. All that people want and really NEED is a loving gesture of caring. A soft hand touching their shoulder lovingly, a hug with no words that just say “I am here for you”, just sitting quietly by them…just be there. They need hope because they have lost all hope. Caring gives them that hope and caring restores their humanity.

That gesture can be as little as a friendly and loving smile.

But when it comes to do something physical help, then you can CHANGE lives – when you are ready to get out of your comfort zone and physically help your fellow human being who have lost all, including hope, that is when amazing things happen.

Sadly the world is what it is because of us, no one else. But we have it in us to make it so much better. We are created in the image of God, but we fail soooo many times to live this because we don’t want to change our hearts.

If you want to really change from the inside who you are…this is one of the most powerful places to start. To become part of these people’s lives and see what great impact you can have gives an immense positive feeling, which you will never ever reach by even the most amazing body transformation. This is powerful stuff!

Make it your daily mission to show just one different person, every day, you care.

This is true transformation – body and soul! The most beautiful people who have ever crossed my path was the ones who had immense inner beauty with their amazing kind and compassionate heart. That overshadowed any aspect of their outer beauty for me and later on that inner beauty was all I could see. Now imagine you transforming your body and become this incredible “wow” physique, and at the same time the inner beauty becomes so immense that it start to overshadow even this incredible body transformation…now THAT is true beauty…super hero beauty!

 

Those with cancer: http://gertlouw.com/2013/10/28/fighting-cancer-to-survive/

Those with Fibromylgia: http://gertlouw.com/?s=Fibromyalgia

Those with hiv: http://gertlouw.com/2013/02/19/bodybuilding-for-hiv-guys/

 

kindnessD

You, me, together we all CAN make a difference in life’s, simply by caring…

 

Wish you all a great day.

Gert Louw

Arniston red shirt flex Gert Louw

 

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