Tag Archive: cut



99.99% of women will tell you “I don’t want to build muscles, just lose fat and tone”.

Now guys, keep on reading, this is going to come back to you!

When I even mention the words “weight training” to women they freak! They immediately conjure up the images that the media has brainwashed us to think of how women look that do weight training.

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If a woman does serious weight training naturally (without anabolic steroids) then the female hormone, estrogen, can and will never give her the appearance of a male in terms of muscle shape and size. This will ONLY happen when she starts using testosterone (anabolic steroids) that provides her with an abundance of the male hormone and thus starts changing the shape and appearance of her body and muscles.

Those women who understand this have risen to incredible heights with fantastic feminine body shapes.

A woman must do the same exercises that a man performs to get her body to look great. That exercises is NOT cardio. It is intense weight training, covering systematically all muscle groups stimulating muscle growth.

Those interested in the program I’ve been following: available now fully customised (for women also) 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/

When growth occurs in both men and women, THAT is when the body starts taking on incredible shape. Muscles are what gives the body shape NOT low body fat! You can have incredible low body fat and you will look terrible, especially naked. Muscles are the key in BOTH men and women to give that killer shape.

The female hormone (estrogen) will only allow a muscle growth within the confines of this hormone, which means more subtle, feminine shaped muscles.

The male hormone is a potent muscle-building hormone and will allow muscle to grow within the confines of this hormone which means bigger size and more manly shaped muscles.

Now regarding the guys, NONE of the top bodybuilder of today are natural. They can only achieve such great size by using anabolics and other substances.

The male hormone will limit growth for men to an athletic and aesthetic body with serious weight training. ONLY by using anabolic steroids and the likes can you grow pass this natural limit.

body-typesC

A = SHAPELESS BODY DUE TO VERY LOW MUSCLE MASS.

B = THE MAXIMUM MUSCLE DEVELOPMENT THAT CAN BE REACHED FOR FEMALES AND MALES NATURALLY (WITHOUT ANABOLIC STEROIDS).

C = THE LEVELS REACHED WHEN MALES AND FEMALES USE ANABOLIC STEROIDS AND OTHER SUBSTANCES.

This clearly indicates the incredible effect, natural muscle development has on both the male and female body.

This is NOT called toning! This is called serious and intense resistance weight training. There is no other way for both men and women. To stimulate and build the muscles to achieve an awesome and incredible shaped physique.

So guys back to you! If any guy tells me he does not want to build muscles because he doesn’t want to look muscled, with respect, you have no idea what you are talking about. Muscles give shape to the body and muscle development in a natural environment only results in an incredible aesthetic physique.

If you tell me you want a shapeless body, then well, I understand but will still question your sanity!

So guys and girls…the point I am trying to get across is “DO NOT BE AFRAID TO DO SERIOUS RESISTANCE WEIGHT TRAINING – THAT IS THE ROAD TO AN AWESOME LOOKING PHYSIQUE AND THOSE THAT REALIZE THIS ARE IDOLIZED WHILE THE REST ARE JUST TREADING ALONG NEVER REACHING ANY SUCCESS.”

Click here to view video “Supplements that WORK”

Wish you all happy training

Cheers

Gert Louw


 

Click here to WATCH video: “Carb Cycling explained

 

What is Carb Cycling? It is a method employed of alternating carbohydrate intake to break through plateaus and ease fat-loss.

With Carb Cycling you will alternate between high, medium and low carb days to manipulate hormones and increase the bodies fat burning ability while trying to hold on to your hard-earned muscle mass.

With carb cycling the body never goes into “famine” mode (an occurrence so often happening when too little carbs is consumed over extended periods. Such a famine mode usually results in severe muscle loss).

An interesting fact is that carb cycling is controlling the ghrelin hormone levels, the hormone responsible for feeling hunger. Because of this many people find carb cycling relatively easy because they do not feel hunger.

 

HIGH CARB DAYS – spike the insulin levels and fill the glycogen stores, firing up the metabolism and prevent a catabolic environment.

A dieter’s insulin levels needs to be spiked to reap the anabolic benefits of the insulin hormone. (insulin allows one to burn fat while protecting the muscle).

The low carb days can be very taxing on the body when training hard. But even with traditional carb restricted diets it has nearly the same effect. The big plus for the Carb Cycling is that the dieter can hold out one day of “starvation” with the knowledge of tomorrow he will feed carbs again.

 

Carb cycling is NOT considered a long-term solution but a short-term strategy to just help you break through plateaus or to get your body stage ready.

Many different methods of carb cycling exists.

The more common approach is a high, medium and low carb day – 3 days in a cycle. During all three days fat and protein consumption stays roughly the same with a slight increase in protein and fat on the medium and low carb days.

An example is 300g – 400g carbs on the high days and on a low day about 50g of carbs.

Also which must be noted here is that especially in first 2 weeks there should be twice as many high and medium carb days than low carb days. Typically something like this: high, medium, high, medium, low, high, medium, high, medium, low, etc…

After about 2 weeks you can go the normal high, medium and low days as a regular 3 –day cycle.

Some people shift their training intensity to be max on the high carb days but many others ignore this and train hard no matter if it is a high, medium or low carb day. Both approaches produce good results.

 

How to structure your approach?

HIGH CARB DAYS (divided into 6-8 meals)

  • 6 – 6.5g carbs for every kg bodyweight
  • 2 – 2.2g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Insulin must be spiked on the high carb days and thus high GI sugars best (sweets, fruit, etc…)
  • As the diet progresses in time you can experiment by dropping the GI content of the carbs to the lower end of the scale.
  • Perform the heaviest workouts on these days (back/chest/legs)

MEDUIM CARB DAYS (divided into 6-8 meals)

  • 2g carbs for every kg bodyweight
  • 5 – 2.75g protein per kg bodyweight
  • 0.3 – 0.4g fat per kg bodyweight
  • Typical muscle groups suited for these days: shoulders, abs, biceps, etc…

LOW CARB DAYS (divided into 6-8 meals)

  • 1g carbs for every kg bodyweight
  • 3 – 3.5g protein per kg bodyweight
  • 0.5 – 0.7g fat per kg bodyweight
  • Perform the lightest workouts on these days (preferably cardio)

Just some key notes

  1. Try and keep on all the days the majority of carbs before/during/after training.
  2. Water intake must be directly proportional to your amount of carbs. If you eat twice as many carbs you must drink twice as much water.
  3. Keep a journal and monitor the effects closely on your body in terms of high GI carbs and low GI carbs, how your body react to the amount of carbs, etc… This is by now way a fixed one for all solution and you need to carefully monitor and adapt the carb cycling to best suit your body.
  4. Carb Cycling is best done under close supervision of a skilled coach. It is not impossible to reach success on your own, but the slightest miss step might do significant harm. So educate yourself VERY WELL before venturing this route.

Wish you all happy training!
Cheers

Gert Louw

 

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Click here to view video “Forcing fat-loss and keeping muscles

Forcing Fat Loss and keeping muscles safe – This is probably the most difficult part of any cutting/fat-loss diet.
With your aim to lose as much fat as possible, the error most people make is to pitch the calories too low for their body and as such create a “famine” environment which have certain very unwanted reactions in the body.
This “famine” environment result in a drastic amount of muscle-mass being lost amongst other things. In most scenarios this is much more than the actual fat you are losing. Many people say they do not care about this fact, but what they do not realize is that the muscle mass they carry plays a significant role in their bodies energy burning/metabolic rate. Muscle mass is one of the biggest factors in determining your base metabolic rate. Plus a body with little muscles will NEVER look as good as a body with good muscle mass – muscle give shape to a body. If you lose your muscle you might be slim but will always look floppy and shapeless.

Those interested in the program I’ve been following: 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/

The best approach is ALWAYS (!) to pitch the daily calories consumed such, that you lose maximum fat and minimum muscle.

Now how does one do that?
The problem everyone is facing is the fact that not any two of our bodies are the same.

Our bodies reaction to the same amount of calories differ from person to person.

The following factors are just some of the reasons why:

  • Your past few years diet routines.
  • Your past few years exercise routines or lack thereof.
  • How frequently you eat meals and the sizes thereoff.
  • Your amount of muscle mass on your body.

Your age.
And many more…

So if you think you can grab a diet from a book or of the internet and plug-in to reach success – WRONG!
Here is a process that you can apply to adjust any diet to function optimally for your body.
In other words a process to align the calories consumed to allow your body to primarily burn fat and not muscle.

The process:
Start with a sample cutting diet (here is a rock solid place to start: https://gertlouw.com/2014/08/16/cutting-diet-challenges/)
Every 14 days you need to re-align the calorie amounts depending on how your body reacted in this earlier 14 day period.

The realignment process:
Weight yourself in on a scale
Fat calliper pinch measurements on abs, chest, shoulders, upper and lower arms, upper and lower legs, upper and lower back and back of neck.
skinfold-calipers1

All these measurements together paint a picture:
Should the scale be down but fat calliper readings stayed the same, it shows muscle loss and diet must be adjusted across the board with and 10% increase in calories. This must be done every two weeks until such time that the scale drops but fat callipers measurements dropped as well…this is called your sweet spot where your body is NOT in a famine environment but you feed it just enough to protect the muscles and start losing the fat reserves.
Should the fat calliper measurements show an increase and the scale increased as well, then you are consuming too much calories and must cut calories across the board with a 10% factor and redo above monitoring after 14 days. This must be done until such time that you hit the sweetspot.

AND NEVER EVER ALTER YOUR DIET WITH MORE THAN A 10% FACTOR IN CALORIES – this is asking for trouble. The body needs time to adjust.

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Wish you all happy training!

Gert Louw

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