Tag Archive: fitness



Click here to watch the video – MUSCLED GUY’s ADVENTURE IN THAILAND & DUBAI.

So, what do I do to LIMIT the “damage” to the fit looking body during a holiday break for cross-continent adventures?

First, the breaks I preach here should never be done more than twice a year…perfect time would be when you take a break between the phases (building/cutting).

And never longer than 14 days at a time (absolute max, preferably only 7 days if you want to limit “damage”).

This is definitely not applicable to competing athletes. For them such breaks would be way to long and inflicting waaaay to much damage.

So, I am talking here to guys that do a fitness lifestyle simply for the benefit of looking great and being healthy…aka “me”.

So, for guys like us, a break is exactly what it says…a break. This means no weightlifting or intense training. Remember…that body is not young anymore and you have been punishing the tendons and joints during the previous months. For us older folks this is time to recover, strengthen and get a new lust for life.

But this does NOT mean lying with your feet in the water the whole day. This means you must keep up activity – lots of walking, diving, snorkeling, volleyball, tennis, golf and the likes. Keep activity levels high during break periods. This is critical to help keeping tendons supple and help speed up joint repair.

Not what about the eating/drinking habits during such a break?

Well, for that break period I am going to tell you to put the lid on the diet book…but don’t lock it away!

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The few rules you must apply:

  1. No more than 2 glasses wine or two beers per day!
  2. No soft drinks containing sugar.
  3. Try and cut out carbs as best as you can (bread, rice, pasta).
  4. Eating no more than 3 times a day.
  5. NEVER EVER stuff yourself at a meal.
  6. BUT (!) if you want to treat yourself to something (talking here about a dessert or something similar)…do it! Once every day is max!.

This is meant to be a break that helps the body heal and to give you vigor and lust for life again. Thus a few rules must be broken. You don’t have (!) too, but believe me having a balance in the whole fitness/living life approach would bring many dividends and allow you to keep climbing the transformation ladder for life rather than being too focussed and falling down and having te restart from scratch over and over. Doing something balanced means you will stand a much better change of reaching eventual success and beyond. For all your hard work the previous months/years…this is the price. So, you are meant to enjoy it!

Now off course there will be damage to the body. You will NOT come back looking better than when you left…although this might actually happen if you had a very strict cutting phase and this break happened directly after you ended with the cutting and do not go away for more than 7 days…then you might actually look better than before you went! But believe me that does NOT happen often. So, accept that there will be damage. But so, what! You know the recipe to success. You have done it and when back you will pick up rope and start climbing to the next level of success again – this time with more vigor and lust for life than ever. Never work so hard that you forget to LIVE!

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So, this was my break…yip just a tad too long according to the rule but mind you I paid the penalty! But what a break and what new lust for life I have. Every moment worth it and now fully back at gym and training harder than ever!

Here a rundown of my break…Phuket, Phi Phi islands and Dubai.

So, what I was looking forward to the most

  • Thai curries
  • Exotic scenery
  • Dubai architecture
  • Exotic cars abundance Dubai
  • My dream watch

Let’s see if the trip made the grade.

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First you need to realize being from South Africa mean that you will be limited by the weak Rand. Thus, unless you are very, very rich some of the experiences would just not be possible to do. So, I know there might be MUCH more, but this is what we chose.

Of course, I am also limited due to family obligations. Adventurous wife and 12 y/o son.

The flight was good albeit long! We flew Emirates. Love the headrests, entertainment systems and the food were good. Tried to upgrade our tickets to business class just for one flight but the upgrade price was that of a good 2ndhand motor vehicle. Just simply crazy. So, we made due with good old economy class. 15 hours flight total from Cape Town to Thailand with connecting flight at Dubai.

It is winter in Cape Town and we know we going to suffer with the warm weather at our destinations.

Arriving in Phuket…people, people and people. A total culture shock. South Africa is open spaces. In Phuket…crazy! Immediately off to our hotel to get book in. Centara Karon, 4 star hotel. Neat and clean and functional but not impressive. Food and service good though. Just be prepared, few people in Thailand understand English even in the touristy regions…you are going to struggle!

First night we immediately venture into the streets. Directly from the hotel all the small side streets are buzzing with bars, restaurants, massage parlors and clothing and craft type stores. They have secret rooms in some shops where they sell all the biggest brand name clothing illegally (I think, why would they be hidden?) and for very cheap. But even in many of the normal clothing stores you can find great clothing for very cheap. I made use of every opportunity to get as many Thai curries as possible. It really, really is good. Obviously some better than other…I had about 2 that blew me away!

Just don’t think you going to get a glass of wine anywhere…it is only for the very rich. Wine is crazy expensive in Thailand. But their local beer is abound and not to bad either – CHANG. Pity I am not a beer drinker. Had a few though, especially in the middle of the days when it was crazy hot! Just be careful of the scams. We lost a 1000 baht in one scam. Do not use just any money machine to pull cash from your credit card – choose safe ones in up class shops. Some of them has been altered to just deduct the money from your account but not to give out any money. The money lid has actually been welded shut. So, using one of them you will lose all the money you pull. Alas, lesson quickly learned!

Wife and son did the Thai massage…very popular. They like it although wife said they hurt her. I refused to let a Thai girl touch me. I am waaay to private. Me and wife did the fish foot massage where you put your feet into a fish tank and small fish nibble your feet clean. Wonder how many dirty feet was in that tank!

We did 2 excursions in Phuket. One was too FANTASIA and the other John Gray sea adventures.

First Fantasia – hmmm, well-advertised and I believe the local and Eastern people enjoy it. We did not. Too many people and well, not up the standard we are used to with shows. It consists of a fairly large theme park (games, shopping, elephant rides), buffet dinner and huge theater show with seats on top of each other! These people leave no space for nothing! Darn I lost my “Jesus Culture” sweatshirt there! Anyway…it was an experience and that was what we came for…I will just not recommend the show for westerners.

Then the John Gray sea adventures. Now guys and girls this was simply outstanding and REALLY worth the money. You go on a fairly big and stable boat for about a 2-hour ride in the direction of the magnitude of small islands around the south of Phuket. Then you climb into inflatable canoes (max 2 people). But you just relax and take photos, you have a 3rdperson doing the paddling and everything. You enter a few different small islands via the canoe through caves. Some of the caves are so tight that I had to lie down in the boat and even then, my nose still scratches the roof off the cave. They had to deflate my wife’s canoe a little because her boobs were too big to pass into the cave…she made it after they deflated a bit. These caves lead to incredible still water bodies in the middle of the small islands…totally secluded, beautiful and very interesting.

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Some of the caves are filled with bats and some has a specific plankton organism in the dark waters that lights up as the canoe move through them or if you stir the water…yes, it is as incredible as it sounds. You are welcome to swim in the ocean around the boat. A good seafood meal is served on boat…would have loved it if it was served on land at one of the small islands. But this trip, although not cheap, comes highly recommended. This is a must to when in Phuket.

Our last day in Thailand we visited one of the big markets. Wow guys and girls…this another MUST do. Apart from many amazing cheap stuff (especially clothing) that you can buy, the food section of the market is simply crazy! Was a bit too scared to eat just anything there…think we ended up eating just coconut pancakes, which was VERY good. I was very sick in 2017 and nearly died when drinking dirty water…much more careful now.

 

Ok so off to Phi-Phi islands.

Took one of their standard charter tourist boats. While on boat we heard the previous day one of these boats turned over in rough seas and more than 20 tourists died because they could not get out of the boat. Then I realized what they mean…the inside of the boat is a deathtrap…no windows that open just seats upon seats…we immediately upgraded to First Class where there is at least one window that open. I sat next to it – lol! The ride was not pleasant. The sea was rough! But we had some great views along the way with some good photo opportunities.

Off course we were in Thailand in the middle of monsoon season…so we had some bad weather moments and a lot of rain! At Phi-Phi islands we stayed at the ZEVEOLA resort. This time a 5-star resort. Hmmm…the 5-star was evident in all the prices. Anything you want to do or eat or drink, dude that is going to cost you money. The resort was nice though. Old school traditional Thai cottages in between a tropical forest on a beautiful warm water island. Cannot ask for much more. But dude…the mosquitos! They chowed me and son…like crazy. Son had to even get antibiotics. The mosquitoes are foreign to us and each bite resulted in a bad infection. There is one that bites during day and a different one biting during night. Even on the mainland in Phuket this started to be a problem. Any we came prepared…DEET and everything we could use to deter mosquitos. It is just as if nothing worked! The mosquito part of Thailand and Phi-Phi islands I did NOT enjoy. Anyway, at the resort we did some snorkeling…not the best but we saw some nice fish. Little bit of swimming also. The food was good but expensive compared to Phuket. Had some good breakfasts though!

Again, wine is crazy, crazy expensive. One wine they had on their list is about $3 US in South Africa and at Zaevola resort it cost more than $100 US. Just for the rich. Luckily me and wife brought 4 bottles wine in our suitcases, so we saved some money with that. Even the corkage for you own wine was about $20 US. One of the nicest experiences at Zaevela was sitting at the bar drinking a beer with your feet in the sand and the waves next to you.

The off we went to Dubai. The boat ride from Phi-Phi islands was BAD. Rough (!) seas had a few people throwing up! I took a pill to prevent seasick but even with that it was challenging. Again, making sure I was sitting at the First-Class section next to the window. You can upgrade in the boat to first class. It cost and extra 300 Baht per person…acceptable amount for your safety and a bit more luxury.

Again, flying Emirates from Phuket to Dubai.

It was HOT in Thailand but man o man…it was crazy HOT in Dubai!

Nobody there is on the street…. everyone is either in an aircon Toyota or building. Yes Toyota! I was so disappointed. I was expecting Bugatti’s, Ferrari’s, Lambo’s and Bentley’s and brother everywhere and I mean everywhere it was just Toyota, Toyota and more Toyota’s I think I saw one Porsche and that was it. Man, even in Cape Town we have waaaaay more exotic cars. So, this was a BIG downer for me. I spoke to some locals and they said we should have visited a certain street in Dubai where all the vehicles were. But I was in main city center quite a few times and for me that is where you should see them. Anyway, Cape Town with the car scene beats Dubai hands down!

But I must admit, I was in awe of the architecture. Even our 4-star hotel, Grand Excelsior was an impressive building. But driving down main road city center was simply incredible. Hard to believe this is planet earth – lol! We did 3 excursions in Dubai. Visit Dubai Mall, went up the Burj Khalifa and went on the dune bashing experience. All 3 worth it with the dune bashing one the most adventure filled. Dubai Mall will take you 3 days to walk through. Immense place with many awe filled aspects. In the middle a HUGE aquarium with exotic sea creatures. And I am talking huge here. Not a cheap place though. Food is off the scale expensive, well for a South African. About 5 times the prices we pay in South Africa. We had to live on eggs and soup when eating out! We simply did not have that kind of spending money for food. Again, wine is even more expensive in Dubai than in Thailand. I really enjoyed the awe of the Dubai Mall although spending was severely limited. Electronics (and probably jewelry) is slightly cheaper than in South Africa but that’s about it. Admittingly my son got a S9+ cellphone for half the price he would have paid for in South Africa…so not too shabby. I bought myself my dream watch. The Casio MT-G. Just love the look and ruggedness…so me – lol!

The fruit in both Thailand and Dubai was pretty tasteless. We were happy to see South Africa fruit being put on display in both countries because I absolutely agree, our fruit taste amazing in comparison.

Outside the Dubai Mall next to the burj Khalifa is a huge man-made lake which is used for a water show on the half hour to the theme song of the movie Skyfall. Now man-o-man this was the absolute highlight of Dubai…I think this water show was incredible. Done very artistically and the music fits perfectly over massive high-end audio system. The climax is done with water cannons that spouts easily 15 stories’ high into the air. When they activate it slams you in the chest with pure power. This is a must-see.

The Burj Khalifa just another huge building…but really, really tall. Think now the 2ndtallest in the world? Anyway, you pay to go up to the 125thfloor and look through glass windows. Worthwhile.

The dune bashing trip was a bit more adventure.

First you MUST drink seasick pill. Many, many people threw up due to the aggressive dune driving. We got stuck 3 times…our driver was less experienced. And it is not fun when you have to get out of the aircon car into 42 degrees Celsius on desert sand you cannot touch so hot it is!

In the middle of the desert we were given some sandboarding opportunity. Some tried sand surfing, but I was not in the mood to fall face down into 42 degrees Celsius sand! So, I choose the sandboarding option. Fun getting down the dune…not so much fun getting up!

Back into the car and off to a Bedouin camp. Not a real one you can see it is created purely for tourists. But still a nice experience. There we went camel riding (damn miss my Subaru – this thing is uncomfortable!), wife had some Henna done. She asked for a cross on her wrist…they had no idea what she was talking about until one of them snap and said, “O u mean Christian cross?” – lol!

We were dressed up in traditional clothing…think I make a good Sheik! I chose wife to be my first wife in my harem! Darn but these clothing is hot. But then again, I do not think they were a 2ndset of clothing underneath.

We were served some average food at the camp and treated to some belly dancing and strangely enough a guy dancing as well?

When that excursion was over we were relieved…it was the hottest day we experienced in our lives and think we sweat quite a couple of liters of water!

Nice but never again…but was it worth it…yes.

Well then, our trip ended…and back to good old Cape Town. You know after we landed and drove back to Table view and saw the amazing view, sunset and open spaces I realized that we are so blessed. This is one amazing place to live in. Un equaled beauty coupled with the African open spaces and friendly people…living in paradise. Only problem being the violance by the wrong elements in society that is a disturbing trend in South Africa and the reason many have left…

Click here to signup to my ADVANCED SYSTEM II that provides a complete blueprint to get you to a WOW transformation. Adapted and customised for your body and goals https://gertlouw.com/my-transformation-secrets/

 

So guys and girls, take that break and live life and well, then climb a step higher to the next level of your transformation.

Wish you all happy training!

Gert Louw

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How to increase testosterone naturally – [science based]

Click here to watch video “HOW TO INCREASE YOUR TESTOSTERONE LEVELS”

The search for optimal blood testosterone levels becomes a major issue for guys over 40 who are on a quest for a WOW physique. Without optimal blood testosterone levels this quest is simply impossible. Low blood testosterone levels will mean fat gain, muscle loss, low libido, impotency, low sperm count, low energy, depressive states (sometimes severe) and potential heart problems just to name a few of the typical symptoms guys with low testosterone levels have to deal with.

Having optimal testosterone levels will simply provide a much better quality life for any over 40 guy. It is a no brainer. And it will put a muscled body in your reach if you are prepared to do the hard work. With optimal testosterone levels the body now has the ability to grow muscle and lose fat. Still not like when you were 20, but it will at the very least make it possible with hard work, well, sometimes very hard work.

The internet has a magnitude of products claiming to increase male testosterone levels.

But in then end only a small group makes the grade. ONLY the supplements that followed the rules of independent science studies that have proved the product to work against controlled groups form part of this group. All the other product claims are hogwash with empty marketing claims that is NOT supported by science.

So first, let’s look at the one’s that completely failed the science test:

  1. Tribulus Terrestris (science studies show it has zero effect on raising blood testosterone levels but it does have an effect in increasing libido).
  2. Fenugreek extract (science studies shown it resulted in zero increase in blood testosterone or other hormone levels. However as with Tribulus it has shown to increase libido rather effectively).
  3. Aspartic Acid (or aspartate – Although DAA supplementation has been found to sometimesresult in a small increase in testosterone levels in healthy males, this increase seems to only last for about one week before it drops back down to baseline levels. Moreover, research published in the Journal of the International Society of Sports Nutrition found that a dose of 6 grams of DAA per day resulted in a decrease in the levels of free and total testosterone in healthy resistance-trained males.)

 

My ADVANCED SYSTEM II body transformation system is available customised for your body and goals. You can signup here: ADVANCED SYSTEM II

 

The ONLY ones making the grade and is proven by science studies to moderately increase blood testosterone levels in males are:

  1. Magnesium and Zinc (also called ZMA which combines Magnesium and Zinc supplementation – a supplement for men which is usually taken before bedtime).The main proof was provided by a study published in the journal of Biological Trace Element Researchwhich found that 4 weeks of supplementation with 10 mg magnesium per kg of body weight increased both free and total testosterone in sedentary subjects as well as in athletes. Zinc deficiencies, which are relatively common in athletes and those who sweat a lot, can result in a decrease in testosterone levels, so supplementation with zinc can raise testosterone to normal levels. Two studies published in the journal of Neuro Endocrinology Letters (one in exercising subjects and one in elite wrestlers) found that zinc supplementation for 4 weeks prevented the decrease in testosterone levels which declined in the placebo group.
  2. Yeah, good old creatine. This is a shock for many. How is it possible? Let me explain: The rise in the body’s creatine stores that happens with creatine supplementation and the subsequent increase in energy for short-term activities are mainly responsible for the significant performance increases that take place. What most people are unaware of is that creatine also seems to result in a small but, relatively, reliable increase in testosterone levels, which may also be partially responsible for the strength and muscle gains experienced with supplementation. For example, in a study published in the International Journal of Sports Nutrition and Exercise Metabolism, resistance trained football players saw a statistically significant increase of 22% in testosterone levels after 10 weeks of supplementation with creatine. The increases in strength and lean body mass were also significantly higher in the creatine vs the placebo group.
  1. Vitamin D. Although here I must note that testosterone was only raised with Vit D supplementation when subjects actually had a vit D deficiancy. That being said, 90% of us have a vit D deficancy in varying degrees. Supplementation with Vitamin D will, consequently, correct a vitamin D deficiency and, possibly, result in an increase in testosterone levels. This was confirmed in a relatively recent study published in the journal of Hormone and Metabolic Research, where it was found that men taking a little over 3000 international units (IU) of vitamin D for one year saw a statistically significant increase in both free and total testosterone.

 

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Now is this all we can do to increase testosterone levels? No, but this is all you can do on the supplement side. Any other supplement claiming to increase testosterone levels and is not on this list…pass! It is hollow claims unless proven by science.

But there are other non-supplement actions that have also been proven by science to have a rather large positive impact on optimal blood testosterone levels in males. They are:

  1. Regular heavy compound training. I am talking here about intense squats and bench pressing (deadlifts also form part of this bunch). These compounds moves have been proven by science studies to elevate blood testosterone and HGH hormone levels.
  2. Healthy eating patterns – have been proven to have a large impact on blood testosterone levels. Good oils/fats in diet critical for healthy hormonal levels.
  3. Little or no alcohol – alcohol consumption has a direct link to low testosterone levels.
  4. Enough sleep – too little sleep will negatively affect blood testosterone levels.
  5. Levels of stress – regular intense stress situations has been proven to lower blood testosterone levels.
  6. Excessive masturbation has been proven by science to lead to low blood testosterone levels.

So there you have all you can do to get a maximum blood testosterone rating!

Off course there are the “not-so-natural” ways as well to increase blood testosterone levels, which range from DHEA to TRT to plain ANABOLIC STEROIDS…but that is a path one must tread lightly or at best avoid completely!

I cannot stress enough the care you must apply reading marketing claims of supplements. If it is not proven by science, no matter how fancy the words and how many (stolen!) photos and lies are provided as “proof”, well, then it is simply hogwash.

Happy training with optimal test levels!
Gert Louw

 

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Optimal training frequency for over 40 guys?

What is the best training frequency for growth? This is a question I get asked a lot. So let’s look at this.

I am in this discussion only going to look at the male 40 and over and what training frequency works best for him.

A further assumption is that we talk here about males, who’s primary goal is about adding shape and muscle to their body. Thus we are NOT talking about the marathon runner doing just cardio! We are talking about a guy over 40 who hits the gym to do resistance training.

Last assumption is that we are not alking about a guy who has never trained in his life. Because for such a guy the first 3 months is a complete different approach to the guy who is already fully into his training regime.

So now that we have defined the target audience let’s move forward.

PROBLEMATIC training frequencies:

Anything less than 3 days a week training will put you into severe risk for injury territory. The amount of days is just too little to adequately keep the muscles, tendons and joints flexible and strong enough for intense training. You chances for hurting yourself badly is very, very high. 1 or 2 days training a week does NOT prepare the body sufficient for intense training full stop. If that is the only amount of days that you can train, well then I say no intense resistance training but only bodyweight exercises…and even that can result in a damaged tendon.

Optimal MAINTENANCE training frequency:

Many guys go through a difficult work related period where time is limited and then they just want to be able to maintain size and definition. That can be done with good success of training 3 days a week but not (!) 3 days in a row and the 4 days off. The 3 days must be spaced with one open day inbetween each training day. The stimulation this apply to the body is good enough for maintaining but not for growth. It is also outside the danger territory as discussed above.

Optimal training frequency for MUSCLE GROWTH:

Now we are talking business. Remember you are over 40, so thinking you can train 6 or 7 times a day as some of these youngsters do (who are most of the time in steroids anyways!) is definitely NOT going to work. Training anything more than 5 days will have dire consequences for your muscle building efforts. It will leave waaay to little time for the older body to recover and built muscle effectively and can litterrally result in smaller muscles. I’ve seen it happen over and over.

An over 40 guy cannot train more than 5 days a week if he is not using steroids – full stop.

So the max amount of training for a 40 to 55 y/o is 5 days a week.

 

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For guys over 55 yrs I suggest not more than 4 days a week, simply because with the amount of testosterone and HGH in the body (which is a step lower than that of a 40-55 y/o) he need more recovery time and more time for the muscles to grow before it is punished again in the gym.

The important part is to remember, muscles do NOT grow in gym. You simply send a signal to them that they must grow because they are not coping with the workload. The growth happen while you rest and sleep and NOT training. But that only happens when the body is fed correctly.

So there you have it…I am 53 right now and for me the optimal training frequency is 5 days a week. My actual routine is mostly just 4 days but now and then I would throw in the 5th day. There is just no way my body will be able to cope with 6 or 7 days!

If you want my customized ADVANCED SYSTEM II that covers this and provide a complete blueprint for your over 40 body transformation, have a look here: https://gertlouw.com/my-transformation-secrets/

So everyone – happy training

Cheers

Gert Louw

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

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

 

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

 NUMBER ONE – Accept that there is no magic pill!

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

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NUMBER TWO – Accept that many roads lead to Rome.

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

Let me explain.

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

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

 

NUMBER THREE – does your mentor have a moral center?

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

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

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

 

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

 

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

Gert Louw BI10 small


Hi guys and girls from a very cold Cape Town. We just missed day zero here in Cape Town and nearly ran out of water so we are so glad the rainy season is upon us. We pray for a good one!

Ok, back to the topic…

Click here to play video “MOTIVATION FOR GYM

Many times we feel demotivated because our efforts seems like a drop of water in the ocean. We feel we will never get there and the progress we make is so small that it makes no difference. This is when many, many people give up on their hopes and dreams.

Let me put it to you like this. Your efforts may just “feel” like a drop of water in the ocean, but the truth is the ocean are made up of many, many drops. All your hard work, sweat and pushing through with the diet is like many drops together and counting this up over a period of a year, two or three makes for a LOT of drops that start to form an ocean.

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Success is NEVER a short term thing, it is a long-term lifestyle that brings dividends to those pushing through. It is not a mater of feeling like training or dieting, you HAVE to train and diet. It is like working, you HAVE to work you don’t have a choice. The same goes for training and dieting, you HAVE to just do it. You miss work only when you have a sick note, same applies to training and diet.

Off course there will be stumbling blocks, sometimes major one’s. Last year (2017) I could not train for the whole year due to severe health issues. But when that stumbling block is out of the path, then we pick up the pieces and get back to gym and eating correctly. Stumbling blocks are a given and part of life. We cannot truly avoid them and we have to make them part of the game. The key is just to always resume after each severe stumbling block. And few stumbling blocks is bigger than the one I faced in 2017 (banned  by doctor for 12 months from gym due to severe bad health from drinking dirty water – nearly, nearly died!). But we must get up and continue. So I am back at gym and slowly building up the body again with the winning recipe. Off course it will take some time…after 40 any setback takes up to 2-3 times as long to get back to the level one had before the setback. And the older one get, the longer this recovery time takes. BUT, the fact is, we CAN get back to that level and might even surpass it and that is the goalpost and reality for those that keep getting up and push through.

For those of you interested in my ADVANCED COACHING SYSTEM II specifically developed for the over 40 individual, have a look here: https://gertlouw.com/my-transformation-secrets/

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So to all of you that do not feel like training or sticking to that diet because it looks like your efforts are worthless, let’s pick up the pieces and just MAKE IT HAPPEN because all those efforts together start forming an ocean for those that keeps pushing through! You WILL reach success with this mindset.

Wish you all a blessed week of training.

Gert Louw

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Over 40 training and joint pain – what to do?

Click here to watch video “Over 40 Ultimate guide for dealing with join pains”

This is very familiar territory for every over 40 guy. We nearly all struggle with joint and tendon pains.

Some of us accept defeat and enter potbelly territory. Well if are you like me, then we refuse to accept even the word “defeat”. It is not in our vocabulary.

But we cannot ignore the aches and pains. So how do we deal with it?

First, the fact is, it IS good, very good, for the over 40 body to be involved in resistance training. That has been proven beyond any doubt by many science studies.

We must just find a way of dealing with the “problem” and not too simply, give up! Dealing with it involves wisdom and quite a few things that we need to do to effectively relief the pain.

Before we start discussing what must be done, remember – NEVER train through pain. You will make whatever the problem is MUCH worse. As you get older you will have to regularly change your exercises and even your whole workout approach and regimen to periodically side-step pains and aches in tendons, joints and back. This is a given. BUT…never, ever, stop training because of pain…adapt and change. Always keep training with what you can do, even if it means a total different temporary training approach.

Joint pain (and tendon pain) is not just simply a result of training heavy. MANY factors play a role.

Let’s go through the list of the things you need to do to relief/avoid tendon/joint pain:

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TRAINING

  1. You must have a cutting (lighter weights, higher reps per set) and building (lower reps with higher weights) phase in place to allow regular “rest” periods for the tendons/joints. Phase lengths should be roughly 3 months each.
  2. Consider training lighter for a 6-month to a year period if you struggle with a serious tendon/joint issue.
  3. Very important – never bend your hand upward or downward when lifting, but keep it all times in a straight line with the for-arm. Bending the hand during heavy lifting places undue strain on the elbow via strained tendons. Keeping the hand straight keep all tendons at equal strain.
  4. Bench pressing should be performed with the overhand position with bar resting on the thumb area (bottom) of the palm so that there is no pressure on the wrist. (The place where the bar lies on the hand must be in a straight line with the whole arm to ensure that no strain is on wrist.)
  5. Use special straps to relief strain on the wrist. I will show example in the video. A simple strap fastened around the wrist with a rubber palm grip which can be wrapped around heavy weights. This allows for near zero strain on the wrist joint. This is especially helpful with pull ups, shrugs and nearly all back and upper body exercises.

 

LIFESTYLE

  1. Yip you guessed it…NO SMOKING! Smoking makes the whole body functioning less optimally. It affects nearly everything in the body from the brain to the skin to the lungs to pains and aches that get much worse because of the smoking.
  2. The same goes for drinking. Light drinking (4 glasses wine per week) is max. But even for some this proves to be too much and result in joint pain. In quite a few cases people had to completely stop drinking alcohol in an attempt to get rid of the joint pains.
  3. Too little sleeping. Your body needs time to heal and repair. Too little sleeping rob it of this time. A good (6-8hrs) night rest will go a long way to help the body function optimally.

 

EATING

Our eating habits have a much bigger role to play in joint pain than you might think.

  1. Ensure that you drink enough filtered water per day (3L-6L). This helps washing out the toxins from the body. More toxins = more joint pain.
  2. Enough good oils. Apart from the fact that good oils (omega 3 & 6: peanut butter, olive oil, avocado, coconut) are critical for a healthy functioning hormonal system, it is also very important to help ease joint pain. Cutting out all good oils/fat from your diet will aggravate joint pain and result in low testosterone levels.
  3. You must ensure the body is in an alkaline environment with a PH of roughly 7. The more acidic the body gets, the more joint pain will be experienced, full stop. There are enough serious science studies to back this up. There are also many other advantages when you keep the body in an alkaline state. It has been proven to lessen your risk for cancer and supports a stronger immune system amongst others. On the next page there is a list of ALKALINE and ACIDIC foods to help you adjusting your diet. (A good starting point – lemon juice every morning and evening and cutting out wine and fizzy drinks. MANY people have gotten rid of their joints pains by simply changing their diet to a more alkaline one.)

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SUPPLEMENTS (natural)

  1. CQ10 (Co-Enzyme Q10). This has been proven by various science studies to be a potent long term pain combatant. However, as with most natural approaches, this only starts working after more than 1 month of continuous usage. [I take 300mg in morning and 300mg at night.]
  2. Even more potent than CQ10, MSM (METHYLSULPHONYLMETHANE) has helped many people changing their lives. It is not a wonder pill but with long term use can significantly ease joint pain. Effective results only achieved after about 3-4 months of continuous use. [I take 400mg morning and 400mg evening]
  3. The 3rd one, eish…this took me some time to support it’s use – CANNABIS oil. I am old school and anything drug-related, even for medical reasons is pretty much “no-go” territory for me. This one took some serious mind changing for me. Eventually I just could not ignore study after study that supported various benefits of CANNABIS OIL. The oil, which contains a higher ratio CBD to THD, is rather harmless when compared to the psychotropic effects of smoking cannabis. It is the THD that result in all this bad effects and the oil has a CBD/THD blend of about 85/15 in most cases which make it mostly harmless. Even here in South Africa the studies are nearly concluded and it looks like we are mere months away from Cannabis Oil being available over the counter for medical purposes. Apart from lowering blood pressure, combating nausea, helping with sleep and fighting cancer, it is actually a potent pain relief substance. 250-raw-cbdAfter about 3 weeks use the body reach a saturation point and then the real pain relieving properties kicks in. If you can get past the mind barrier of taking something that is closely drug related then this could have a drastic positive pain relief impact. And believe me it is not so easy getting past this “mind barrier” for us older folks…but it can be done…I took the plunge. The end result for me – less pain and drastic better sleeping at night. Also drastically lower blood pressure. [I take 1 drop morning, 1 drop afternoon and 5 drops before bed]. Cannabis oil (CBD/THD) has some very interesting medical applications. Some of the claims the cannabis groupies make is not backed up at all by science but some actually are, especially with the latest studies. I think this warrant a future article to give some more insight into this new emerging product (emerging…well at least in the medical mainstream community that is!).

 

MEDICATION

This is a territory you want to avoid. Yes, you can take anti-inflammatory meds, but this is hard on kidneys/liver/stomach and definitely NOT a long term solution.

The last resort and sometimes a necessary route is arthritis medication. There are various types depending on the severity and type of arthritis. A well know anabolic steroid, Deca-Durabolin, is known for its anti-arthritis / joint pain properties. But only your health care provider can do the necessary blood test to determine the problem and plan of action.

However most of the time if you take the points above about training, lifestyle, diet and supplementation seriously enough then you can have pain free over 40+ workouts.

Interested in my customized transformation system for the over 40 guy? Have a look here:  https://gertlouw.com/my-transformation-secrets/

Happy training everybody!

Cheers

Gert Louw

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To watch the video click here: “NASTY PEOPLE – THIS ONE IS FOR YOU!”

 

This one is NOT for my followers/friends but for those, well, that simply does not like me. So friends and followers…skip this one! But you, yes you (!), read/watch this…

Now  why would I even bother talking to my haters?

Well, it is not about what they say (that is water of my back), it is about the intensity of hate they show that bugs me.

I find it difficult to comprehend just how dark a person’s heart must be to utter such intense hate to someone they know nothing about. Call me naïve but for me one must always act with the same moral and integrity rules which you apply in life, whether you are on internet or whether you physically talk to a person standing next to you.

My blocked list on youtube is challenging my subscribers list.

If you look at every article I wrote, every comment I made, every video I’ve made then you would very quickly see I adhere to 3 things:

  • I show every person the same respect I want them to show me
  • Integrity is extremely important to me
  • My moral conduct is guided by the one I follow – Jesus Christ.

So the fact that so many people have a distinct dislike in me, well, I reckon that is a sad sign of the times. It seems this is the way the world is today…hate is increasing for those that show respectful behaviour and integrity. The bad is becoming good in the eyes of the world and the good is becoming bad…

Now my rule is simple – If you don’t show basic common decency with your comments, sorry, you will be blocked. I never waste my time in responding to negative or destructive comments. I focus on the positive and uplifting in life.

The surest sign of a man with a lack of integrity is how he/she interacts in the faceless environment of internet. Thinking you can say what and how you want without any accountability or consequences tells me everything I want to know about you and it shows your heart in all it’s not-so-beautiful colours.

The moment a swear word exit’s your mouth it shows exactly what is in your heart. Because, what is in the heart, always (!) comes out the mouth…especially when it is in a faceless environment.

You have no idea who I am, what I’ve been through, how hard I’ve worked for what I have, whether I am a man of integrity, my path I walked with God, the challenges I am facing in my life and how many times I was at death’s door and how it changed me. You watch one minute of a  video of me, know nothing and then you want to wash out your mouth?

Don’t get me wrong, I have MUCH respect for any person saying anything, as long as he/she shows basic respect and common decency towards me. You can disagree with me 100% but as long as you are prepared to treat me with the same respect that I am treating you with, then we can talk like grown-ups and have a decent conversation.

But, you don’t care what you say, who you say it to and what effect it has on people. All you want to see is that you have made an impact with your nasty comment. An impact of hurting someone…it takes a dark heart my friend. And you know what? The worst of all is, you love that darkness.

If you want to know what I stand for, stop coming to conclusions before you have not read my blog www.gertlouw.com only then do you have an idea of who and what I am. And even then, when you speak to me it must be in a decent manner applying the same level of respect that you want me to apply to you no matter how much you dislike me.

Now, just to annoy you even further. Yes, I will keep on mentioning my relationship with Jesus Christ when I think it is applicable. This is my channel, whether you like it or not, He is and always will be my rock in life. I don’t care for political correctness, I care for what is right and what is wrong. I have many incredible faith experiences and many things to tell you but the fact is you are not interested and neither would you believe anything I say. But that is all fine as long as you respect my beliefs the way I respect yours.

Why is our society in this moral declining abyss? Simple – Jesus Christ is banned out of schools. With no moral anchor to guide us, children are blasted with gruesome violent and horrifically chilling video games. Children can do nearly anything in school as long as it got nothing to do with Jesus Christ who, ironically (!), was the biggest mentor of selflessness, respect and love for your fellow human being and moral guide to ever walk this earth. Children and adults alike have easy and free porn access on internet. Sex shops are around the corner and drugs and booze are easy to come by. Parents are banned from shaping kids into respectful adults through the most effective discipline tool, a good hiding. The result of all of this is just one thing – broken families and a broken world with extreme disrespectful youth growing up into disrespecting and moral-less adults. But the flaps stays over our eyes…we cannot seem to realize what is happening. Now you my friend, are a product of this broken society falling down this dark abyss. Why do you continue to do it? Is this really what you want to be? Do you not yearn to better yourself inside and outside and becoming someone you are proud off?

Don’t get me wrong. I am FAR from perfect! I still struggle with many things in my life…but one thing I do, is to seek a path where I always better myself continuously. I want to look into that mirror and like the inside and outside of that person I see. To be a man of integrity brings much peace in one’s life…that (!) I can promise you.

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I have not invited you to watch my channel or visit my sites. So if you do, it is out of your own accord. You don’t like what you see, please leave and never come back. But stop leaving nasty comments that only show just how dark your heart is. I don’t visit your site and leave nasty comments, show me the same respect. The old saying goes “If you don’t have anything good to say then don’t say anything at all.”

You need to let in some light into that heart my friend. You are in serious need of it…

Just do not expect me to read any of your hateful comments. My time and energy is spent on positive and uplifting things and the last thing I have time for is to entertain your dark heart.

May the peace of Christ be with you always.

Gert Louw

 

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Hi guys and girls,

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

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

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

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

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

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

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

So who is joining me on this quest?

Wish you all happy training!

Gert


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

cd 1cd 2cd 3

THE BUILDING DIET

bd 1bd 2bd 3

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

MAKE IT HAPPEN!

Gert Louw

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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

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Please click here to watch video “CUTTING EDGE SUPPLEMENTS AGAINST PAIN AND CANCER”

When one reaches over 40 and especially over 50 then there are two major concerns that becomes reality for many, constant daily pain and for some the dreaded cancer!

All is not lost. Well for some it is…when one continue on an unhealthy living path (smoking, drinking, and no exercise) well, then the future unfortunately looks a bit bleak.

But just the other day I met a 92 y/o guy, fit, very mobile, with it! So certain things can be done to limit your risks and enhance your quality life.

However even if you do that, constant pain in joints/muscles seems to be part of any person over 40’s life. And so does the possibility of getting cancer.

We use to think it is just by the “throw of a dice” luck that we do not get cancer. But alas, there might just be a way out! Yes you hear right there just might be a very (!) powerful tool in your arsenal that limits your risk for cancer DRASTICALLY.

The same goes for the constant pain. There are 2 weapons in your arsenal to fight this rather effectively.

But first, let’s lay the basic groundwork.

Alpha Lipoic Acid & Potent Multi Vitamin

Two health supplements that form the basis of good health is a good/potent multi vitamin and ALPHA LIPOIC ACID. The best two choices for a potent multi vitamin is OPTIMEN or ANIMAL PAK.

Take the multi vit as directed on the container (must be after meal).

Why the multi vit – well simple you need to ensure that all the basis are covered concerning vitamins and minerals. Just short of one of these can have real bad consequences. This is very important for the older individual. You CANNOT rely on your food to get everything in.

Alpha Lipoic Acid must be taken at 200mg after morning meal and after evening meal.

Why Alpha Lipoic Acid?

Based on evidence from animal and human studies, lipoic acid offers the following essential health benefits:

  • Reduces oxidative stress in the body via powerful antioxidant activity
  • Improves several components of the metabolic syndrome—a combination of risk factors that increases one’s risk for diabetes
  • Reduces blood pressure
  • Reduces insulin resistance
  • Improves the lipid profile
  • Reduces weight
  • Increases insulin sensitivity
  • Improves diabetic neuropathy
  • Protects against cataract formation
  • Improves visual function in glaucoma
  • Helps prevents retinal cell death when combined with vitamin E in retinitis pigmentosa
  • Reduces brain damage after a stroke
  • Prevents bone loss, possibly through an anti-inflammatory effect
  • Removes toxic metals from the body
  • Reduces frequency and intensity of migraines
  • Improves skin texture

Now on to powerful pain relievers (although Alpha Lipoic Acid also play a role to relief pain).

MSM (Methylsulfonylmethane)

The first one is MSM. Now you might have heard about it. But the truth is, IT DOES WORK. But, not immediately. It is not like popping a pain-pill. It is more like reprogramming your body first before it takes effect.

Some of the most common uses for MSM include treating:

  • chronic joint pain (osteoarthritis, joint inflammation, rheumatoid arthritis)
  • leaky gut syndrome and autoimmune disorders
  • osteoporosis and susceptibility to bone fractures
  • bursitis, tendonitis, the development of scar tissue and other musculoskeletal pains
  • allergies and asthma
  • yeast infections
  • muscle cramps
  • constipation, ulcers, upset stomach, indigestion
  • PMS symptoms (cramps, headaches, water retention, indigestion)
  • stretch marks
  • hair loss
  • skin problems including wrinkles, sun burns (it offers some protection against UV light/wind burn), wounds, cuts, skin abrasions
  • eye inflammation
  • poor circulation
  • high blood pressure
  • fatigue
  • oral infections, toothaches, gum disease/periodontal disease

Three uses that MSM has gained the most notoriety for include: acting like an anti-atherosclerotic (preventing the hardening/thickening of arteries), chemo-preventative compound and natural anti-inflammatory. MSM seems to help the body’s natural free radical-scavenging, which means it lowers oxidative stress as the many ailments that come along with it. It’s an effective anti-inflammatory because it blocks the release of pro-inflammatory mediators and down regulates certain harmful signals sent from the immune system that can affect the entire body.

According to the Arthritis Foundation, based on the most reputable studies conducted so far on MSM — such as a 2006 pilot study that analysed the effects of 6,000 milligrams of MSM taken daily by patients with osteoarthritis — it effectively helps improve symptoms of pain and physical function without any major side effects.

That being said, MSM is capable of causing mild side effects for some people, including indigestion, upset stomach or diarrhoea. It’s also not suitable for people taking blood-thinner medications. If you’re pregnant, you’ll want to speak with a doctor before taking it regularly.

Lastly, MSM does NOT start working immediately. It takes up to 3 months for it to start working effectively. For some up to 6 months. So although there is a considerable lead time…it really is worth investing in the long term in using MSM because it IS a powerful pain suppressant with many other health benefits.

Co Enzyme Q10

Now an even more interesting product, Co Enzyme Q10. [Suggested: 150mg after morning and evening meal]

I have written about this wonder supplement in the past and I consider it the “mother of all supplements”. None comes close to it in effectiveness and health boosting ability. And to top it off, it is a significant pain suppressant. To such an extent that many doctors are now at long last starting to subscribe CQ10 to their migraine patients.

Coenzyme Q10 is a mitochondrial energizer that has shown remarkable effects against common heart ailments and neurological disorders. In just the past year, scientists have uncovered specific mechanisms indicating that CoQ10 may have a role in fighting certain cancers. Most surprising, however, are new studies that show how CoQ10 guards against a wide array of common age-related disorders. In this article, we summarize recent discoveries that significantly broaden the clinical utility of CoQ10.

Guarding the Brain After Cardiac Arrest

People who survive cardiac arrest often suffer irreversible brain damage as a result of the disruption of oxygen to the brain. European researchers recently investigated whether combining CoQ10 with mild hypothermia—a technique proven to reduce neuronal damage and increase survival—might enhance the effects of that treatment.

Forty-nine patients who had suffered cardiac arrest and then received cardiopulmonary resuscitation were randomly selected to receive hypothermia (reduction of body temperature) treatment plus CoQ10 or hypothermia plus placebo. The hypothermia treatment involved the patients being placed on a body-surface-cooling mattress.

The patients were then administered either liquid CoQ10 (250 mg followed by 150 mg three times daily for five days) or a placebo through a nasogastric tube. The remarkable findings showed that three-month survival in the CoQ10 group was 68%, compared to only 29% in the placebo group. Coenzyme Q10 thus helped reduce the death rate from cardiac arrest by an astounding 57%. The researchers also found that 36% of patients in the CoQ10 group had a good neurological outcome at three months, versus only 20% in the placebo group.

Preventing the Onset of Migraine

Migraine headaches are a debilitating, all-too-common affliction. Because mitochondrial dysfunction may play a role in migraines by limiting oxygen metabolism, researchers recently explored the use of CoQ10 in preventing these headaches. Published in the February 2005 issue of Neurology, the research describes a placebo-controlled trial of 42 patients in Switzerland.

Patients who had suffered migraines for a year or more, with two to eight attacks per month, were randomly assigned to receive either 100 mg of CoQ10 or placebo, three times daily. At the end of the three-month trial, the CoQ10-treated group had lower attack frequency and fewer headache days and days with nausea than did the placebo group. The mean number of monthly migraine attacks dropped from 4.4 to 3.2 in the CoQ10 group, compared to a negligible decrease from 4.4 to 4.3 in the placebo group.

In this study, supplemental CoQ10 reduced migraine frequency by 27%.

Slowing Early Macular Degeneration

Age-related macular degeneration is the most common cause of vision loss in people over 60. With the deterioration of the macula (a tiny cluster of highly specialized cells in the retina) central vision progressively begins to blur. As the disease worsens, central vision loss may increase until it becomes impossible to perform tasks that require detailed vision, such as driving and reading.

In recent years, researchers have focused on how oxidative damage affects age-related macular degeneration. The eye, one of the body’s most metabolically active organs, not only generates an enormous amount of free radicals through normal function, but also incurs additional oxidative damage from ultraviolet radiation and air pollution. In recent trials, the use of antioxidants has been shown to counter age-related macular degeneration. For example, in an 11-center, double-blind clinical trial conducted by the National Eye Institute (a division of the National Institutes of Health), a combination of antioxidants plus zinc slowed macular degeneration progression in people with intermediate or advanced disease by about 25%.

Hungarian scientists are now exploring a metabolic rather than an antioxidant approach to managing macular degeneration. Citing findings that mitochondrial dysfunction might also play a role in the development of the disease, the researchers designed a clinical trial to evaluate intervention in early age-related macular degeneration with a combination of compounds—including CoQ10—that have demonstrated the ability to improve mitochondrial metabolism. The researchers reported results of their double-blind, placebo-controlled trial last year in the journal Opthalmologica. More than 100 patients with early age-related macular degeneration were randomly assigned to receive either two capsules per day containing 200 mg of acetyl-L-carnitine, 780 mg of omega-3 fatty acids, and 20 mg of CoQ10, or capsules containing an equal quantity of soy oil.

At the end of the 12-month treatment period, the researchers found statistically significant improvement in the treatment group as measured by all four parameters of visual function studied. In addition, only one of the 48 patients (2%) in the treatment group showed clinically significant worsening in visual field mean defect (blind spots in the visual field), the primary study endpoint, compared to 9 of 53 patients (17%) in the placebo group. The decrease in drusen—tiny yellow retinal deposits associated with macular degeneration—of the treated eyes was also statistically significant compared to placebo when either the most-affected eyes or the less-affected eyes were considered. In the less-affected eyes, the drusen-covered area decreased by 23% in the treated group, but increased by 13% in the placebo group. These findings suggest that intervention with an appropriate combination of nutrients that affect mitochondrial lipid metabolism may stabilize and even improve visual functions in early age-related macular degeneration.

New Applications in Fighting Cancer

Research on CoQ10 and cancer has focused on two lines of inquiry: CoQ10’s ability to improve immune response and its ability to decrease the cardiotoxicity caused by a common class of anti-cancer chemotherapeutic agents.

Patients with cancer often exhibit low levels of CoQ10,6,7 and researchers have shown that CoQ10 can increase immune response in humans.

Based on these findings, Danish researchers investigated CoQ10’s effects alone and in combination with other nutrients as an adjunctive therapy for breast cancer.

In one case report, the researchers describe three breast cancer patients with metastasized cancer. The women underwent conventional cancer treatment and supplemented with a daily dose of 390 mg of CoQ10. All three women demonstrated tumor regression and decreased incidence of metastasis.

In another study, the same research team investigated 32 high-risk breast cancer patients whose malignancy had spread to the lymph nodes. In addition to conventional therapeutic interventions, this group of patients received a daily combination of nutrients (vitamin C: 2850 mg; vitamin E: 2500 IU; beta-carotene: 32.5 IU; selenium: 387 mcg; and secondary vitamins and minerals), essential fatty acids (1.2 grams of gamma linolenic acid and 3.5 grams of omega-3 fatty acids), and 90 mg of CoQ10. At the end of the 18-month trial, six patients showed apparent partial remission, none of the patients showed signs of additional metastases, and their quality of life improved. None of the patients died during the study period, though four deaths were expected based on the patients’ disease stage. In one of the six patients with partial remission, the dose of CoQ10 in the nutritional protocol was increased to 390 mg. After two months, that patient’s tumor had disappeared completely, as confirmed by a mammogram.

While chemotherapy drugs can be highly effective, their use can also be limited by toxic side effects. This has been noted in the case of anthracyclines, a class of drugs widely used in cancer chemotherapy. These drugs have demonstrated efficacy in the treatment of leukemia, lymphomas, and solid malignancies, and are often used to treat breast cancer, with higher doses yielding greater clinical responses. These higher doses of anthracyclines, however, can produce toxic effects on heart tissue, possibly leading to cardiomyopathy and heart failure that are not responsive to conventional pharmacological interventions. In fact, anthracyclines selectively damage mitochondria in the heart, but not in other organs. Since coenzyme Q10 supports both heart tissue and mitochondria, researchers conducted human trials to determine whether CoQ10 might prevent cardiotoxicity during the administration of anthracyclines.

Two recent review articles addressed CoQ10’s potential as an adjunctive therapy during chemotherapy with anthracyclines. Writing in the Journal of Clinical Oncology, researchers summarized five reviewed studies in which CoQ10 was given along with anthracyclines. They report that in three of the studies that measured heart rhythm, patients who received CoQ10 showed favorable changes suggesting that CoQ10 might have a stabilizing effect on the heart. They also note that supplementation did not interfere with anthracycline treatment, and that no adverse effects were reported in any of the trials. The authors concluded that although coenzyme Q10 demonstrates potential for reducing cardiotoxicity, larger and more rigorous investigations are needed.

Slowing Neurodegenerative Disease Progression

Many investigators have conducted preclinical studies examining how oxidative stress and impaired mitochondrial function may contribute to neuronal cell death, a characteristic of Parkinson’s, Alzheimer’s, and other neurodegenerative diseases. For example, a recent journal article in Toxicology and Applied Pharmacology reported on the effects of the herbicide paraquat on neuronal cell death in the laboratory. The researchers found that this toxic chemical damaged mitochondria and increased free radical production, eventually resulting in the death of neuronal cells. Pretreatment of the cell cultures with CoQ10, however, inhibited both mitochondrial dysfunction and free radical generation. The researchers postulated that coenzyme Q10 may prove useful in preventing and treating neurodegenerative conditions related to environmental toxins.

While published research on the use of CoQ10 in slowing the progression of Alzheimer’s disease has been limited to preclinical studies, investigations of CoQ10 and Parkinson’s disease have moved into clinical trials, including randomized controlled studies. This work has been led by Clifford Shults, MD, professor of neurosciences at the University of California at San Diego School of Medicine. In Parkinson’s disease, brain cells that produce the neurotransmitter dopamine progressively die. Research in animals has shown that CoQ10 can protect the substantia nigra, the area of the brain where these cells reside. Studies by Dr. Shults and others have shown that mitochondrial dysfunction and diminished mitochondrial CoQ10 levels frequently occur in Parkinson’s sufferers.

With funding from the National Institute of Neurological Disorders (a division of the National Institutes of Health), Dr. Shults and his colleagues undertook the first double-blind, placebo-controlled, multicenter clinical trial of CoQ10 in patients with early untreated Parkinson’s disease. In this phase II, dose-finding study, 80 patients were randomly assigned to receive one of three different CoQ10 doses (300 mg/day, 600 mg/day, or 1200 mg/day) with vitamin E, or a placebo containing vitamin E alone. The patients were followed for 16 months or until the participants required levodopa, a standard drug treatment for managing disease symptoms.

The results, reported in the Archives of Neurology, showed that patients who received the largest dose of CoQ10 (1200 mg/day) had 44% less decline in mental function, movement, and ability to carry out activities of daily living than those who received the placebo.19 Patients who received CoQ10 doses of 300 mg/day and 600 mg/day also showed some slowing in decline compared to the placebo group, but not as much as those who took the highest dose. The authors concluded that CoQ10 was safe and well tolerated at doses up to 1200 mg/day.

A clinical trial has also been undertaken in patients with Huntington’s disease, a neurodegenerative genetic disorder. This trial, conducted by the Huntington Study Group, randomly assigned 347 patients with Huntington’s disease to receive CoQ10 at 600 mg/day, remacemide hydrochloride at 600 mg/day, a combination of both, or placebo. Over the 30-month trial, the CoQ10 treated patients showed a 13% decrease in overall functional decline and beneficial trends in some secondary measures. However, the difference between the CoQ10 group and the other groups did not reach statistical significance.

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METFORMIN

Now on to the last miracle supplement. Metformin [suggested 500mg daily]

This is actually not a supplement but a prescribed medicine for diabetics. However it seems to do much more than just treating diabetics and all of it is good, very good news!

Let me give you the rundown…

[From the US National cancer institute]

“In 1957, the first results from a clinical trial of the diabetes drug metformin in patients were published. Yet, it would take nearly 40 years for the drug to be approved in the United States as a treatment for type 2 diabetes.

Now researchers want to know whether this decades-old drug may have additional uses in another disease—cancer. Based on findings from a number of large epidemiologic studies and extensive laboratory research, metformin is being tested in clinical trials not only as a treatment for cancer, but as a way to prevent it in people at increased risk, including cancer survivors who have a higher risk of a second primary cancer.

Numerous early-stage clinical trials are currently under way to investigate metformin’s potential to prevent an array of cancers, including colorectalprostateendometrial, and breast cancer. Several of these trials are being funded by NCI’s Consortia for Early Phase Prevention Trials. And NCI is collaborating with the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) to study participants from the landmark clinical trial, the Diabetes Prevention Program (DPP), to investigate metformin’s impact on cancer incidence.

Some of the early-phase prevention trials of metformin are enrolling participants who are at increased risk for cancer and who are obese, have elevated glucose or insulin levels, or have other conditions that put them at risk for diabetes.

“With the obesity epidemic, these studies are applicable to a substantial portion of the U.S. population and, increasingly, of the world population,” said Brandy Heckman-Stoddard, PhD, MPH, of NCI’s Division of Cancer Prevention.

Expanding the Data Pool

Much of the human data on metformin and cancer has come from epidemiologic studies of people with diabetes. In many, though not all, of these studies, people with diabetes who were assigned to take metformin had a lower incidence of cancer than those taking other diabetes drugs.

Completed in 2002, the original DPP enrolled more than 3,200 people at increased risk of developing diabetes and randomly assigned them to one of three groups: one group received metformin, one took part in an intensive diet and physical activity program, and one received a placebo. Participants in the metformin arm had a substantially lower risk of developing diabetes than the general population; participants in the exercise and diet regimen fared even better.

With NCI’s involvement, the program’s extension, called the DPP Outcomes Study, will allow investigators to document cancer incidence and death among study participants. Those observations should provide some of the strongest data available to date on metformin’s anticancer effects in people without diabetes, explained Dr. Heckman-Stoddard. The first data on cancer outcomes in study participants, which will be based on 15 years of follow-up, should be available in 2014.

“Once we have that data, there are a host of other questions we can ask,” she said. For example, Dr. Heckman-Stoddard and her colleagues plan to study metformin’s impact on certain blood biomarkers that studies have suggested are associated with cancer risk. They will also study the drug’s mechanism of action—that is, how metformin may work to prevent changes in cells that can lead to cancer.

For Prevention, Small Biomarker-Driven Trials

The smaller prevention trials being conducted are very different from the DPP Outcomes Study. These trials are not designed to determine whether metformin prevents cancer. Prevention trials must generally have a large number of participants and span many years to show whether a drug or some other intervention reduces the risk of cancer.

Instead, these short, 3- to 6-month trials are investigating whether the drug has an effect on specific proteins and/or signaling pathways that have been implicated in cancer development and that laboratory studies have shown are affected by metformin.

At the University of California, Irvine Chao Family Comprehensive Cancer Center, for example, Jason Zell, DO, MPH, is leading an early-phase clinical trial that is testing metformin’s effect on the mTOR signaling pathway in obese people who have previously had precancerous growths removed from their colons.

Numerous studies have implicated the mTOR pathway as an integral hub in cancer development and progression, and laboratory studies have consistently shown that metformin can blunt mTOR signaling.

“The key point of the trial is to get at the mechanisms of action … to see if metformin is behaving in the expected manner” based on the lab findings, Dr. Zell explained.

Numerous early-stage clinical trials are currently under way to investigate metformin’s potential to prevent an array of cancers, including colorectal, prostate, endometrial, and breast cancer.

Dr. Zell and his colleagues chose to study obese patients “because of the interesting side-effect profile of metformin, which can include weight loss,” meaning it may not be suitable for underweight, nondiabetic individuals, he continued.

If this first trial shows that metformin is having the expected effects on mTOR signaling, the next trial would be similar but would measure a clinical outcome, such as whether metformin decreases the number of colorectal polyps that return.

phase II trial at the University of California, San Diego Moores Cancer Center is testing metformin’s effects on a host of biomarkers in postmenopausal breast cancer survivors who are obese.

Funded by NCI’s Transdisciplinary Research on Energetics and Cancer (TREC) program, the trial, called Reach for HealthExit Disclaimer, will involve treatment with metformin alone and in combination with an exercise program. The study will examine the effect of 6 months of metformin treatment, with or without exercise, on a host of biomarkers associated with cancer risk. The change in biomarker measurements before and after treatment will be compiled into a score that predicts the risk of dying from breast cancer.

This is all part of the trial’s novel “biomarker bridge” design, the lead investigator, Ruth Patterson, PhD, explained. The biomarkers and the risk score are being derived from an analysis of tissue samples collected as part of an NCI-supported phase III trial called the Women’s Healthy Eating and Living (WHEL) study. This study found that a diet low in fat and high in fruits and vegetables did not reduce the risk of cancer returning in survivors of early-stage breast cancer compared with survivors who maintained their normal diet. Researchers have continued to follow the health of WHEL participants to document their health outcomes, including death from breast cancer.

“The WHEL trial is over, and we have a freezer full of blood samples, and we know participants’ breast cancer recurrences, mortality, and other outcomes,” Dr. Patterson said. “So we’re hooking together a short-term trial with a long-term cohort study by means of blood biomarkers.”

The Dose Is the Question

Most of the cancer clinical trials of metformin use the same doses typically used to treat diabetes. That makes sense, because all of the epidemiologic data suggesting a cancer benefit came from studies that used those doses, said Michael Pollak, MD, of McGill University in Montreal, who has extensively studied metformin and its anticancer potential.

“We already know that those doses are safe, so why not study them?” Dr. Pollak continued. “But then you have to realize that virtually all of the lab studies [of metformin] have been done using drug concentrations that are as much as 100-fold higher than those found in the serum of diabetic patients. So the lab studies do not directly justify the clinical trials that are using conventional antidiabetic doses.”

With the obesity epidemic, these studies are applicable to a substantial portion of the U.S. population and, increasingly, of the world population.

—Dr. Brandy Heckman-Stoddard

Although laboratory studies suggest that larger doses of metformin “deserve study” for cancer treatment, Dr. Pollak noted that “for cancer prevention, we can only consider the hypothesis that the antidiabetic dose, or even lower doses, will be clinically useful.”

Dr. Zell agreed. “In the realm of cancer prevention, where side effects are less acceptable than they are in the realm of cancer treatment, the conventional dose for treating diabetes or something close to it may be the limit.

“I don’t imagine that prevention researchers will be looking to use [significantly larger] doses of metformin,” he continued. “In a healthy population, even a low risk of side effects could be extraordinary when applied to a larger population…. That’s why trials like ours are important. At the end of this 12-week intervention, we’ll have a good idea of whether the standard dose of metformin can affect cancer signaling pathways.”

Early Days

It’s still far too early to tell whether there is any future for metformin as a means of preventing or treating cancer, several researchers said.

Despite the very strong epidemiological evidence, there’s a chance that, even if metformin has some ability to prevent cancer, its efficacy may be limited to just several cancer types, Dr. Pollak noted. For example, metformin is not absorbed very well by the body and is absorbed differently by different tissues, he explained, which could limit how effective it might be against particular cancers.

Although the drug in its current form has certain limitations, some investigators are working on developing more potent derivatives of metformin. At the 2012 San Antonio Breast Cancer Symposium, for example, Italian and U.S. researchers reported that several metformin derivatives they had developed potently blocked the growth of breast cancer cells in the laboratory, including cell lines of triple-negative breast cancer, and caused the cells to die.

To be used for cancer prevention, any metformin derivative would have to be safe, with few side effects, Dr. Heckman-Stoddard stressed. As for the original metformin formulation, she added, current trials should help to map the way forward for its use in prevention.

“It’s important that we identify the right populations in which this is most likely to be an effective agent,” said Dr. Heckman-Stoddard. “We need to look at the evidence from all of these early-phase trials as a whole,” she continued, including examining the population groups exhibiting the strongest suggestions of efficacy “so we can design efficient phase III trials.”

Examples of Clinical Trials Testing Metformin for Cancer Prevention

Trial Phase Measured Endpoints Sponsor
Exercise and Metformin in Colorectal Cancer Survivors II Insulin levels and other biomarkers Dana-Farber Cancer Institute
An Endometrial Cancer Chemoprevention Study of Metformin [and Lifestyle Intervention] III Biomarkers in the endometrium and insulin levels University of Texas MD Anderson Cancer Center
Metformin as a Chemoprevention Agent in Non-Small Cell Lung Cancer II Progression of potentially precancerous bronchial lesions (secondary endpoint) in patients who have undergone surgery for lung cancer Mayo Clinic
Prostate Cancer Active Surveillance Metformin Trial II Progression of prostate cancer in men undergoing active surveillance for low-risk disease University Health Network, Toronto
Metformin Hydrochloride as Chemoprevention in Patients with Barrett Esophagus II Changes in the levels of the signaling pathway protein pS6K1, thought to play important role in progression to esophageal cancer Mayo Clinic”

 

The bottom line is that Metformin has already proven to be a powerful tool against some of the most common cancers.

Here is a article by Medscape on whether everyone should be taking Metformin due to it’s incredible benefits: http://www.medscape.com/viewarticle/835676

 

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/

 

Metformin has been proven to be very safe even for non-diabetics. But since it is a prescription drug you will have to twist your doctor’s finger to get a prescription. Ask him to look at the anti-cancer and weight-loss properties of Metformin…this might change his mind.

So here you have it – 5 powerfull tools in your arsenal for good health, anti pain and anti cancer. As the Vulcan say “Life long and prosper!”

Happy Training

Gert Louw

Gert Louw video cover


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


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

 

Sex, lust and temptations!


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

 

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

Before and after DEC2016.JPG

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

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

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

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

Gert Louw LEGS CB

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

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

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

WANT MY ADVANCED SYSTEM FULLY CUSTOMIZED?  The system I am following for the past 6 years (age 46 to 52), available now fully customised on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: https://gertlouw.com/my-transformation-secrets/

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

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

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

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

Wish you all a blessed 2017

Gert Louw

Gert Louw wall.JPG

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