Tag Archive: cycling


DUDE talk


Click here to watch video “DUDE talk”
To all my friends, followers and subscribers…DUDE TALK is a video series where I chat about guy stuff and anything and everything, interacting with my website, Facebook and YouTube friends and followers. So if there is anything (fitness or otherwise) that you want me to chat about, just leave a comment and I will cover it in an upcoming video. If you want your name and photo included in the video (as reference to who posted the topic) just add your pic in the comment or email to me (gertlouwljc@hotmail.com) and you will featured in the video.

Have a great day all!

Remember to train hard!

Gert Louw

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

 

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

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

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

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

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

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

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

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

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

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

SO fire away and make your dream body a reality!

Happy training

 

Gert Louw

How to use cardio

 


 

Click here to 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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