Tag Archive: gert louw



Hi guys and girls, Gert Louw from Cape Town.

Every year just after my birthday it is sort of a tradition for me to do a flexing and inspirational video.

This year it was my 52nd birthday.

So here is the video just after my birthday:

Click here to view video “Life INSPIRATION at age 52”

 

With this video I want to inspire a little.

Neither your age, nor your health should ever (!) stand in your way.

Now, most of you know by now that 12 years ago I nearly died and doctors did not give me any good news. But with faith I moved forward and apply healthy living on all levels and also did some house cleaning and moving closer to God ( I am a follower of Jesus Christ).

Obviously it was a long and hard road and the body took long to respond to this healthy living but the wheel did turn and it is keeping on turning as a result.

Now, I am not naïve in thinking everyone with serious health issues can and will turn around like I did, but what I do believe is that with faith in God and by living very healthy, one CAN make a huge difference. Obviously you need your doctor’s approval to embark on such a journey.

But, let me share with you the core of my healthy living

Gert Louw face2

 

My training program is as follows:

  • Mondays – Chest, Biceps and abs
  • Tuesdays – Shoulders, Traps and calves
  • Wednesdays – rest
  • Thursdays – Back, triceps and abs
  • Fridays – Legs, upper pecs and calves
  • Saturdays & Sundays – rest

 

My supplement regime

Health supplements:

  • ALA (Alpha Lipoic Acid)
  • CQ10 (Co Enzyme Q10)
  • Omega 3+6
  • Strong Multi Vitamin
  • Slow release Vit C

Muscle building supplements:

  • Whey protein powder
  • L-Glutamine
  • BCAA

 

How do I structure my training?

I do a 3-months Cutting phase with a very specific cutting phase diet and training with lighter weights at a higher rep range followed by 1 week rest and then a 3-month building phase with a very specific building phase diet and training with heavier weights to absolute muscle failure at lower reps (about 8 reps per set) followed by 1 week rest and the repeat.

This allow me to build muscle but also to recover the strained tendons and joints.

 

About my diets

I make use of one of the top fitness nutritionists in the field (BERNADETTE BEYER) to work out my diets for each phase according to my bodytype and goals. This is the crucial part of your success and without a very focussed diet there will be no success.

My blog contains a LOT of info for free that can help you through all these processes.

But for those interested, I also offer my exact training/supplem and diet system via the ADVANCED SYSTEM II (option E). The same nutritionist I use will also work out your diet solution and I myself attend to working out your training and supplement attack based. If you want to signup, just choose option E via the following link: https://gertlouw.com/contact-me

Now, everyone…happy training!

Cheers

Gert Louw

Gert Louw REACH FOR THE STARS small


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

 

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

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

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

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

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

Here the actual scam advert:

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Cheat and still win with your diet!

Click here to view video “CHEAT & STILL WIN WITH YOUR DIET

Now this is probably what everyone wants to hear – lol! BUT, the truth is, there are methods to cheat and still get to the top!

Life is not meant to be without a dessert once on a while…and I am talking Baked Chocolate Fondant with oozing real sweet chocolate out if it’s center with ice cream (real ! ice cream) liberally used. The same goes for the odd glass of wine/whiskey or beer or whatever blows your skirt up, even a chocolate!

A certain balance needs to be applied to stay sane with anything in life. I’ve just done a 3 weeks severe cutting diet, sticking 100% to it…and, it’s was hell! The more you are going to disallow yourself a treat once in a while, the bigger the chance that your diet will fail completely in the end. You would just say…”I had enough”. And you know what? I have big compassion for that…so let’s have a look here how (!) you can cheat regularly without crashing your diet and keep yourself sane and focused to stick 98% to your diet.

Sundays to Fridays – sorry that (!) is where you stick 100% to your diet.

Get yourself some sugarless, carb less, fat free sweets. Do some searching and buy those that have as little calories as possible…like below 10! Then during the Sunday to Friday period…pop a few (3-4) of those during the day when you feel the urge to treat yourself a bit. Apart from that – nothing else.

The key is always to eat all your regular meals and drink all your water (2L-4L)…THAT is what keeps you full and keep the urges to eat wrong away.

Obviously, if you are at your target body fat then some different rules apply. Then you are allowed 2 -3 cheats evenly spaced out during the week. But for this documents purpose, let’s assume we are dealing with all those that are still far from the target body fat levels.

Your cheat should be left for a weekend day…when you are less stressed, more relaxed and doing something you like. This cheat will go to great lengths to make you not feeling deprived of some great things and food in life. Even if you don’t feel like a cheat, maybe it is a good idea…simply to help you stay balanced and not feeling deprived later on in the week.

Gert Louw LEGS CB

Now, “HOW?” should you cheat?

There can only be one cheat and that cheat can only be once per day per week on just 1 day of the week!

First you eat the diet as normal for that day as specified.

Let’s look at the next cheat scenario’s:

1.       Ice Cream cheat / Soft drink / dessert cheat / potato crisps – once anytime during day. Then for 2 of your meals for the day cut out carbs completely. One small meals carbs and one larger meals carbs.

2.       Chocolate cheat 150g – anytime during day. The same as above:  For 2 of your meals for the day cut out carbs completely. One small meals carbs and one larger meals carbs.

3.       Alcohol cheat (500ml equivalent wine) – anytime during day. Usually late afternoon or evening you will use this cheat. So for the evening meal cut out carbs completely and ONLY clean fatless meat and salad…no sauces, no carbs, nothing else! And definitely no dessert. If you want dessert, then no wine! One or the other… [Note: be very careful with alcohol. It is the key reason why men, especially older men, struggle to loose fat around the tummy and have a bloated look to the tummy. Best is to cut alcohol COMPLETELY out and have other types of cheats.]

 

Remember that with any of the above cheats it will set you back 24 to 48 hours before your body reverted to the level before you cheated and only then will it be able to start losing fat again. So even though you have cheated it is STILL very much possible to loose fat for the week, but only within above rules.

 

I strongly believe that the only winning approach is a balanced approach. That keeps you focused and you feel like “life” is not deprived of you. Part of this balance is to cheat on a weekly basis with your diet by applying above wisdom!

 

Wish you all happy dieting and a great training week!
Gert Louw

http://www.gertlouw.com

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Click here to view video “The 5 BIGGEST bodybuilding mistakes

My road to bodybuilding started after the age of 40. It took me nearly 6 years being older and wiser to learn from my mistakes. Now at over 50 I am in the best shape of my life. But very often I wish I had the knowledge I had now when I was in my 20’s.

For those who are prepared to listen to the people who have walked the path and put a lid on their ego’s, this info can be extremely valuable and can mean a serious reduction in time to reach a great body.

So here follows my list of the 5 biggest mistakes people (and me) made when you start out with bodybuilding:

Insufficient training intensity

The pro’s in any sport reach such a high limit because they do not just push their body to failure but they use their mind to force their body literally past it’s abilities.

If you think you are training to failure it is time to review. Use your focus and mind to force you further into the unknown to the very brink of your bodies and minds abilities. This is where serious growth occurs.

 Working through pain

If you think it is the “manly” thing to work through pain – WRONG! Especially in bodybuilding when pain is experienced it spells danger and you MUST listen to it and attend to solving or alleviating the problem. Tendon and joints issues do NOT disappear – it gets worse and can derail your efforts for months! The quicker you give attention to it the quicker it is solved and the quicker you grow.

 Bad technique or form

Many guys starting out think form is not that important and that you must just be able to lift or push the weight and all is good. This asks for injury but even worse than that you will find that you will struggle to isolate muscles and as such never achieve an aesthetic look. When you do an exercise focus to ONLY use the muscle exercised – keep your elbows / shoulders, etc, stable and prevent them from swinging to help lift weights. You MUST get a mind muscle connection and visualize just that muscle working with every rep.

 Not weighing food / counting calories

Your diet not in place you WILL fail. If you ever want to reach incredible shredded muscle heights you MUST weigh your food and count calories.

 Average standards

Do you for one moment think that any of the professional bodybuilders had mediocre standards driving them. You MUST reach for the stars and apply the highest standards possible. Arnold, Lou Ferrigno and Ryan Terry amongst others do not have magic genes. They did not accept average standards and simply MAKE IT HAPPEN.

I am over 50 now and my shape is better than most 20 y/o top bodybuilders. Simply because I refuse to employ average standards.

THE SKY IS THE LIMIT!

 

Wish you Happy Training

Gert Louw

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Click here to watch video “Supplement syndicate exposed”

A massive bodybuilding supplement syndicate scam exposed.

This syndicate operates with more than 30 products which are all prominently marketed internationally exclusively via the web.

All the marketing is done by the same front end company who uses the same recipe over and over – stolen before and after photos are used as “proof” and they are accompanied by fake testimonials to “support” the stolen photos. All these products are close to worthless since ingredients are unverified and proof of its effectives can only be obtained through theft and lies.

But these companies have but one aim and that is NOT to sell their product. The product is just a means by which they get their hooks into your credit card. Clients are lured by fantastical claims like 14 day or 1 month complete body transformations and “Free Trials”. But the moment a client is signed-up, these scammers have complete access to the client’s credit card.

The “FREE TRIAL” is all of a sudden a recurring monthly deduction from the client’s credit card – indefinitely! Anyone trying to enquire is just told that there was fine print that the client should have read. There is no way the client can cancel or get out of this “contract”. The only way to stop the “agreement” is for the client to cancel his/her credit card and to re-apply at the bank for a new one.

Thousands upon thousands of people have been caught in this syndicate credit card theft scam.

Here is a growing list of products that now forms part of this syndicate:    

  1. ALPHA FUEL X
  2. ANABOL X1
  3. AMINO PRIME
  4. APEX T
  5. APEX IP
  6. BIO MUSCLE XR
  7. CRAZYBULK WINSITROL
  8. ELITE TEST 360
  9. HGH XL
  10. LIFEFORCE ENERGY
  11. LIFEFORCE T-2000
  12. NITRO FOCUS N03
  13. NITRIC MAX MUSCLE
  14. NIWALI TESTO BOOST
  15. NUTRAGENTEX
  16. NUTRA TESTERONE
  17. POWER NO2 MAX
  18. PROMAX PUMP
  19. SUPER TEST-O-BOOST
  20. T-ADVANCE
  21. TESTO XL
  22. TESTERONE XL
  23. T-REX MUSCLE
  24. TESTO XTRM
  25. TRIG X2
  26. ULTRAMAX BOOSTER
  27. XFORCE NO2
  28. XTREME NO
  29. XENGTH X1
  30. 1285 MUSCLE

Another product which operates on stolen photos and fake testimonials (but does not form part of above syndicate) is: Nutrex’s Lipo-6 Black Ultra Concentrate

 

The following photo (of me) is probably the most scammed photo ever used. It is stolen and used by the listed companies/products.

In my fake “testimonial” I’ve had now about 30 different names!

b4_after_2

 

 

 

 

 

 

 

 

 

 

 

Stay informed and KEEP your money!

Any lawyer interested to take on these companies I have all the proof available. Contact me and let’s put a stop to these scammers.

Gert Louw

 

50th birthday studio COVER


Click here to play video “8 Ways for the bodybuilder to increase the veiny look”

 

Vascularity is a critical factor in bodybuilding especially for those who compete.

The judges eyes will always wander to the person onstage with the higher degree of visible vascularity.

So whether you like it or not, it is a factor to strive for when you enter the bodybuilding arena.

 

About the role genetics play:

It is perfectly possible for a person who rarely see veins, to then have worm-like veins bulging a regular basis, if they are diligent with their diet/supplementation and training. By genetics playing a role, this refers to how naturally thick/thin your skin is and that can be hugely manipulated.

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/

 

There are 8 ways to increase the vascular look:

  1. Low body fat increases the vascular look dramatically. The lower the body fat the more pronounced the veins will be, it is as simple as that. Anything below 7% and you enter crazy territory. The 3 and 4%’s have roadmaps of veins crossing their body.
  2. Vascularity will increase as you age. You will see that the older bodybuilders have far superior vascularity, simply because the skin becomes thinner as we age.
  3. Creatine acts as a vasodilator and increase blood flow to the muscles. Consuming it in foods rather than supplementing is always best. But keep in mind that creating will only be available in a cooked steak while it is hot. The moment it is cold almost no creatine is available. The water retention that creatine is causing is inside the muscle cells and not under the skin. This actually makes the muscles look fuller and increase the vascularity.
  4. Adding electrolytes to the water you drink can help increase the vascularity.
  5. Water Retention is a big culprit in hiding your veins. The solution to this can be obtained 2 ways. Drastically increases your water intake (min 4L per day). This will “flush-out” the water retention and your body will start acting like a fountain releasing all water it takes in without holding water back under the skin. Alternatively you can use diuretics. However this can harm your kidneys and is not considered the best approach. Also note the following: Drink enough water throughout the day. Dehydration decreases your vascularity by filling the skin with water. Aim for at least 1/2-oz. of water per pound of bodyweight each day.
  6. Increase your body temperature. When the temperature of the body is raised the veins will be more pronounced as blood is pushed to the surface of the skin. This can be done by adding (heat raising) foods like capsicum to your diet. Cayenne Pepper also a great choice. Some bodybuilders even use a hair dryer to heat the skin before going onto stage – it can bring out the veins bigtime.
  7. Tip Two: Boost Your Nitric Oxide Levels. Spinach has a high amount of nitrates in it in fact spinach is able to increase nitric oxide levels by a whopping two hundred percent. Overall if you want to be more vascular you must boost your oxide levels in with two options only. These two options are taking steroids or eating food rich in nitrates that will give you the amazing blood flow that will give your veins that popping out appearance.
  8. Lee Labrada is a big supporter of increasing vascularity via cardio. His view:

“First of all, cardio increases blood flow and blood velocity throughout the body. As you heart hits a rapid rate and blood pressure increases, it helps to increase capillarization, or the dilation and proliferation of capillaries. Cardio promotes the dilation of arteries, veins and capillaries throughout the body, while improving the health of the heart and lungs.

 

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The second manner in which cardio improves vascularity is by reducing water retention. Unwanted fluid can be held in interstitial and subcutaneous spaces throughout the body and can mar the look of the physique. Nothing is worse than “holding water,” i.e., having a thin film of subcutaneous water pooled right underneath your skin. Cardio moves your blood and body fluids around including unwanted water so your kidneys can excrete it, and your sweat glands can sweat it out. That gives you the appearance of thinner, tighter skin.

Finally, the third way in which cardio improves vascularity is by burning fat including subcutaneous fat that can hide muscularity and vascularity.

Remember however that cardio will not help you unless you have the right training and diet plan.”

 

This is my tips for getting the vascular look.

Keep growing! Cheers

www.gertlouw.com

GERTFITNESS5b


So 10 years after I started transforming my body I finally hit the big 50!

Click here to watch my “50th BEACH muscle shoot”

 

Click here to watch my “50th birthday STUDIO muscle shoot”

 

Many guys trade-in wife for a younger bombshell but alas I love wife too much to do that!

Second option was to buy myself a red Ferrari but I have asked, no pleaded, many times on my youtube videos for a sugar mommy to sponsor me, again to no avail (not yet anyway).

So the only “gift” I could give myself was a muscled body and a photo shoot to go with that.

So here is the proof of my venture and shoot.

Keep on training!

Gert Louw

Too God be the glory…

 

HOUSE ON LOCATION PHOTOS

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STUDIO PHOTOS

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BEACH PHOTOS

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As the years progressed, I have evolved my training regimen from my original transformation program (https://gertlouw.wordpress.com/my-transformation-program/) to be more focused and more goal oriented in nature.

In this video I discussed the routine I am currently applying for bicep and tricep growth when I am on my 3-month cutting phase.

Cutting phase implies the process of bringing bodyfat down to enhance the muscled ripped look while keeping muscle size or even slightly increasing it.

In short, the arm routine for the cutting phase involves performing two huge super sets: Super Set One and Super Set Two.

SUPER SET ONE

  • Super Set One consists of a bicep exercise (20 reps) + tricep exercise (20 reps) +bicep exercise (20 reps) performed back to back with no resting in between.
  • When you completed above set for Super Set One, rest for 3 minutes and repeat Super Set One for a total of three times.
  • SLOW (!) and very CONTROLLED (!) movements during every rep.
  • Visualize the target muscle during each rep in your head and get a very focused “mind muscle” connection. Feel only the target muscle work to perform the movement.
  • During all triceps and bicep exercises, keep the elbows as stationary as possible to make sure that only the bicep do the lifting. The more you move the elbows the more involved the shoulders (and to lesser extend pecs and back) become to lift the weight.
  • Use full range of motion for exercises, meaning widest possible angle to make sure that the whole bicep/tricep muscle gets a workout.
  • You MUST (!) fail with each exercise on the 20th (last) rep of each set. [very important – key principle for growth]

When finished with 3 x Super Set One, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

This not only help the muscle recover better but also enhances blood flow plus it helps keeping the veins more elastic and prevent hardening of arteries to and extent. It is also believed to be an important factor in obtaining aesthetic looking muscles.

SUPER SET TWO (the same as above with the following differences)

  • Perform 3 different exercises (biceps + triceps +biceps) than those you did in Super Set One.
  • When finished with 3 x Super Set TWO, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

End of your routine with 15-20 minutes of moderate cardio.

Be wary of too much cardio. Cardio is a muscle size killer. You cannot expect to have  big muscle size and do a lot of cardio. The two goes against each other.

If you have body fat you want to get rid of you should do that via fine tuning your diet and not through excessive cardio.

Supplements?

Before training (stick to basics don’t waste your money on fancy stuff!):

  • 45 minutes before training 8 tablets BCAA’s (prevent a catabolic state during training)
  • 45 minutes before training 5g L-Glutamine

After training:

  • Immediately after training eat 1 apple or banana.
  • Immediately after the apple/banana drink a serving fast absorption whey protein.
  • 1-2 hours after training eat a small fat-free meal containing a decent protein serving.

 

Any questions, please feel free to contact me.

 

Gert Louw

gertlouwljc@hotmail.com

gert louw


How to grow legs when you struggle with your knees?

Sounds impossible, but it can be done.

Your will never have freakish size legs but you can add very good size by following these basic principles.

Note – I am proof of this, my knees are genetically “bad” (many in my family had knee replacement surgery) and I cannot take much weight before they start aching severely, but I have managed to add decent size to my legs. They are not nearly as big as I want them to be but they are one of my best assets and pain-free.

OK, let’s get down to business…how must you train those legs?

1. Focus on your calves. You can train them very hard and very intense without any knee related pain. The bigger the calves are the bigger the legs look. Be wise…grow what you can grow. And don’t worry…your calves will never look oversize…calves is a difficult muscle to grow at best!

2.When doing any upper leg workout, wrap your problem knee/s very (!) tightly with an elastic wrap. I found that this allow you to lift safely up to 40% more weight. But I have to unwrap them after each set to allow blood flow again. Yes, it is a bit tedious, but nothing good comes without effort.

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3. Your main mass building exercise for the upper legs should be the leg press machine. It places far less strain on the knees and you should be able to press a fair amount when the knees are wrapped tightly. Slow, very controlled movements and place the legs up high and wide. Do not jerk, that is knee injury territory. I always start my leg session of with this exercise and sometimes even finish it off again with it.

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4. The normal squat is a killer for the knees. But I still do it pain-free. First of all, those knees must be wrapped very tightly. Secondly go light, very light. I only do 20kg plates on each side. Thirdly do high reps…I do between 30-35 reps per set. It is gonna drain you (I nearly puked the other day) but with that light weight your knees can cope. If not, go even lighter and increase the reps even more per set. Slow controlled movements. NO JERKING! (For those that want to read up a bit more on squat technique: http://www.precisionnutrition.com/all-about-the-squat )

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5. A GREAT leg shaper is lunges, especially when you put some weight on your shoulders. But the normal lunge is also a knee killer. Four rules must be followed here to make it pain-free. One – wrap those knees tightly. Two – Do NOT let the lower and upper leg angle be smaller than 90 degrees, maybe even a bit bigger. This is one of the main reason why lunges kills knees. Three – do not step out straight to the front, but step out at a 45 degree angle with each lunge.  Four – do not step out and back again at the same place, but step forward each time. Staying in the same stationary position for lunges is not knee friendly.

DB-45-Degree-Lunge-2

This is my bit to help those with bad knees adding some size. It can be done…. Be wise, do controlled and slow movements and make sure your technique is perfect.

Here is my latest (2 weeks ago) comparison photo from the day I started bodybuilding to my current shape…nearly 9 years ago. In 7 months I am 50 and want to be even in better shape!

gert b&A 1Jan2014

Wish you all a blessed 2014 and may the peace of our Lord Jesus Christ be with you!

Gert Louw

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