Tag Archive: inspiration



intermittent Fasting – think before you try!

 

The following quote from one of the my clients about his experience with intermittent fasting summarize my whole point about the Intermittent Fasting craze that is currently sweeping the muscle-building fraternity: “My belief, and my naturapath’s belief is that intermittent fasting downgraded my metabolism and thus now going back to normal eating, my body thinks I’m getting too many calories for it’s new low need.”

The bottom line is,  it cannot be denied that some competing athletes had great success to get shredded by using Intermittent Fasting as a tool in their arsenal.

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What 99% of the people seem to forget is that the people who apply intermittent Fasting are experts in their field who know exactly what they are doing. When someone who is a casual bodybuilder applies IF, the results are most of the time less than desirable. However, there are always the exceptions, I’ll admit that.

But few casual bodybuilders (meaning non-competitive athletes) go to the extreme levels of measuring, monitoring and analyzing everything. These competing guys do regular fat caliper, weighing scale, tape measurements and body water content checks to see (sometimes on a daily basis) the effect their past 24 hours diet approach had on their body. Those are the people who usually get success, because they are to the extreme in touch with every aspect of their body and manage everything in the finest detail.

But the casual lifter just want to look better and do what he does for enjoyment. The dedication is not NEARLY on the level that is required for one to apply something like Intermittent Fasting successfully.

I am not saying IF does not work, not at all, I am saying don’t expect to use a tool an expert use and apply it in a casual fashion and think it will work as effectively as it work for them.

For the non-competitive athlete using IF, it usually spells disaster = less muscles + more body fat, simply because when not applying correctly IF will very easily result the body to enter a “famine mode” whereby it thinks it is in a famine environment. And this means the body will do everything to ensure it can survive as long, thus lowering the metabolism drastically. It will also prefer to use energy from muscles (Glutamine, Glycogen) which usually result in smaller muscles while the body will protect it’s bodyfat storage at all costs to ensure it has what it takes to outlive the famine period it thinks it ‘s detected. With end result loosing muscles and very little bodyfat. This is the last thing you want to happen!

Let’s look at some of the negatives of intermittent Fasting

  1. interference with the SOCIAL aspect of eating
  2. Getting hungry, low energy and unproductive
  3. Fasting = binge
  4. Digestion Issues
  5. Unclear impact on heart
  6. Is is NOT for everyone
  7. Potential long-term health consequences (especially women)
  8. Potential weight gain
  9. Lowered metabolism

Off course there are some really interesting benefits to IF (like cognitive and body rejuvenation aspects) but with the risks especially when you do not have the dedication and time to perform the necessary body monitoring, my advice to you is to rather stick to a tried and tested lifestyle approach and nutrition to reach your success with a standard 14 day body monitoring approach to keep the diet calories aligned to your unique metabolism and leave the tricks of the trade like intermittent Fasting to those that are willing to put in the necessary time and effort to make it work, like the competing athletes as a short-term trick to get shredded..

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As you can recall in my previous video I made a specific point that the truth to reaching success is not held by a single method or person but that many road leads to success because of our diversity with regards to genetics, lifestyle and beliefs systems. But what I am preaching is specific to the guy over 40 who have a job, family and many obligations to fulfill. He is not a competing athlete and never will be. He wants the safest quickest and healthiest road to success. For such people, intermittent Fasting is a risky tool better left alone. And this is where my ADVANCED SYSTEM II comes in to provide you with that total, safe and healthy approach to reach success: https://gertlouw.com/my-transformation-secrets/

Wish you all happy training!

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/

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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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Ladies, sorry but this is for the eyes of guys only! For guys under 30, not really applicable to you but then again to be educated will help you to deal with this problem swiftly whenever it ever arises.

Click here to watch video “OVER 40 – HOW TO SAY NO TO THE BLUE PILL”

 

So, you are over 40 (or like me, waaay over 40) and it does not do any positive things for your ego knowing you need that blue pills in the cupboard. Now, you might think that us “older” guys should in any case not be interested in sex and stuff. Well, I reckon there are many over 40 guys out there that, due to their totally unfit and unhealthy lifestyle, probably live a life unwillingly devoid of sex. But that is no fun at all! I am over 50 and well, I LOVE sex and all related kinky “things”. The fact that I am fit, healthy and active most probably play a big role in this. So as long as I am able I am going to have great fun with my wife deep into my old age and you youngsters can frown all you want!

But alas, the fact is we are not 18 anymore and no matter how fit or how healthy we live, when you are over 40 the need for the blue pill become an increasing reality.

Let’s look at the 3 levels of attack on how to deal with this “problem” and avoid that dreaded blue pill.

First level of attack.

  1. No smoking
  2. Little drinking
  3. Changing unhealthy living and eating habits
  4. Embark on a fit lifestyle

All these things have a massive impact on blood flow and a man’s ability to maintain a strong erection.

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 Second level of attack.

With above in place we now move on the 2nd level of attack.

  1. Ensure your blood testosterone levels are healthy (if not get the doctor to prescribe TRT – don’t mess around with this. Low T levels have severe negative medical implications for your health).
  2. Ensure cholesterol levels are healthy.
  3. Ensure blood pressure levels healthy.

Third level of attack.

Ok, now for the magic. You’ve done all of the above, but eish…you are still not happy with your performance between the sheets. The memories of your rock-hard-ability during youth is now but just salt into a raw wound for you.

But not all are lost. You still can avoid the blue pill and get very close to that young man ability, even exceeding it. There is a stack out there that is not only great for your bodybuilding efforts but also have magical positive effects to make you feel like a young man again.

And no (!) it is NOT steroids and not hearsay either. It is not Facebook fake news and neither bro science. It is solid real science and I can personally vouch for it’s effectiveness…my wife too (although I would never tell her this secret…she thinks it is just my virile self)!

The stack works in the same way the blue pill works, by enhancing blood flow but goes much further than this. You will find sensations you never had before. Plus the size, especially the flaccid size, is impressive to say the least. None of this “shriveled up thing” anymore, but only impressively solid-looking, flaccid or not. And great news for some guys, this stack also stimulates libido. Yes, you actually want sex. So if this has been a problem in the past, then this stack might just be the solution you were looking for.

Any side effects or negative things about the stack? Apart from that you must get the approval of your healthcare provider since it might interact with certain medications, especially depression meds, there are only good news about this stack. The stack could even help lowering your blood pressure. Is great for vein health and a many other things.

Let’s look at some of the more obvious benefits of this stack:

  • improved cardiovascular endurance
  • can boost muscle mass
  • reduce fat levels
  • improve general health
  • stimulate release of growth hormone
  • lower blood pressure
  • increase sexual drive/libido, especially in older men
  • enhanced mood levels (treating depression)
  • increased metabolism
  • increase mental clarity
  • appetite suppression
  • improve sexual stamina
  • help control migraines and inflammation

So what is this magical “blue pill replacement” stack to make you spark again?

 

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BLUE PILL REPLACEMENT STACK

  • L-Arginine (4g upon waking up on empty stomach and 4g just before training on empty stomach) From the brand I use this is 6 pills morning and 6 pills before training.
  • L-Tyrosine (1.5g upon waking up on empty stomach and 1.5g just before training on empty stomach) From the brand I use this is 6 pills morning and 6 pills before training.
  • L-Ornithine (500mg upon waking up on empty stomach and 500mg just before training on empty stomach) From the brand I use this is 2 pills morning and 2 pills before training.
  • Citrulline Malate (1g upon waking up on empty stomach and 1g while training) From the brand I am using this is 1 standardized scoop in morning and 1 scoop I drink during training.

How soon does it start working? Some effects will be experienced within a few days but the full effect is experienced after a period of about 6 weeks. This is great for health (including sexual health), bodybuilding and many other positive things, so this is a stack you can and should be using non-stop. However, as stated earlier, you must get your healthcare providers approval for any supplement changes, just to be on the safe side.

Here is a photo of my stack.

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I buy everything at my local pharmacy (Dischem) but most health shops should stock these goodies. Except maybe the Cutrilline Malate which you might get from a bodybuilding supplement store since it is considered a pre-workout supplement. There are many different brands, but one of the more trusted brands is always SOLAL.

Want my transformation system customised to your body and goals? Have a look here: https://gertlouw.com/my-transformation-secrets/

So guys, let’s not take this lying down…hmmm, wrong words, let’s actually do take this lying down and recapture the virility of our youth. Just make sure wife is using a contraceptive though!

Wish you all happy training.

Gert Louw

www.gertlouw.com

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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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How to (re) start your body transformation after a long lay-off.

This article is for those that has been off gym for 6 months or longer due to a severe injury or health issues and who need to resume training. How do you know if your body is fit/healthy enough to return to gym?

Click here to play video “STARTING A TRANSFORMATION AFTER A LONG LAY-OFF”

 

Before one can officially resume training one must first establish if the body is in a state to deal with the training resumption. In other words, is it healed enough to have the required stamina to start? If not, believe me you can do serious, serious harm.

So how do you determine if the body is ready or not?

First let’s look at the reason for your off-time from training

First you need to analyse your situation. Was it medical or non-medical?

Non-medical: If it was due to a loss of a loved/divorce or something similar? Then you were right to take off from gym. Some things in life is so important and life altering that one need time to absorb and process everything. Me, I like doing that while I am lifting, but all of us have our own way in dealing with life issues.

If it was due to work pressure/other pressures in life, well then not good! This means it is going to happen again and again until you have made a change. Stress is NOT good for building up your body. The stress hormone cortisol is a powerful catabolic hormone that makes effective muscle growth very difficult. You need to find ways of dealing with stress effectively. Sometimes the change is simply changing your attitude towards stress/busy schedules and learn to love the buzz of the fast-moving pace. We have amazing power in ourselves to decide how we react and respond to our surroundings and situations. What has to change is that fact that gym time needs to be of a higher priority in such a busy schedule. Gym must be nonnegotiable. If this means you have to do it early mornings or late at night so be it. You need to learn to allocate and hour and a half space for yourself during the day and that is your gymtime. This must be of the same priority of eating & sleeping, it must be non-negotiable. It is not optional it is a given. Let this sink in…it is NOT optional! So the fact that you sometimes do not feel like gyming…that carries NO WEIGHT. It is like sleeping & eating, you go there no matter what and you simply JUST DO IT.

If it is medical related (sickness, organ problems, etc…) well then it is a different situation. You have little control over it. But somewhere along the line you need to resume again. Most doctors could not care less in telling you to stop gyming. I found this out the hard way. After my first near death hospital visit last year I had no clear instructions regarding when and with how much I could start training. After just a few very light gym sessions (which I struggled through greatly because of no stamina) I ended up again in hospital. Simply because my body which was not healed enough for me to apply any pressure to it. Luckily I ended up with a specialist that really know what he is doing and he then insisted that I need to be completely sedentary until certain important requirements was met with my health.  The key factor here is to be very mindful of your body. You must never train through pain or apply intensity when the body has extreme weakness. If the body is right for training you will not suffer from extreme weakness and easy exhaustion. This is a sure sign the body need more time to recover.

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Now the next step

For all of the above scenario’s, you will apply the same approach.

That approach is two-fold:

  1. First determine if your body is at all fit/healthy enough to resume training
  2. Secondly when above criteria met, then generally one is cleared to start slowly training again according to a specific system. Critical in all these to get your doctor’s clearance.

So let’s look at how to determine if your body is at all fit/healthy enough to resume training

Week one – brisk walking. This is to test your stamina levels and if you are ready to return to gym.

  • Day 1: 5 min brisk walking.
  • Day 2: 10 min brisk walking.
  • Day 3: 20 min brisk walking,
  • Day 4: 30 min brisk walking.
  • Day 5: 40 min brisk walking.

If you can do the above fairly easily without having serious stamina/exhaustion problems, your body is for all practical purposes healthy and fit enough to return to gym with a specific introduction system. However, if you struggle in any means to manage above, keep your brisk walking time per day at 15-20 min and repeat for week 2.

To test if your body is ready you must pass the test of being able to do brisk walking for 40 min without too much exhaustion/stamina problem. ONLY then should you return to gym with the system explained beneath.

Slowly start training

The program you should follow to introduce gym to the body is a slow and gradual process. Joints, tendons and muscles are weak and need to follow a gradual approach to strengthen otherwise it easily can result in a serious injury.

Here is the “STARTING FROM SCRATCH” gym program for the next 3-months: https://gertlouw.com/2014/06/02/how-do-i-start-a-body-transformation-from-scratch/

And if you want to watch the video, click here “STARTING FROM SCRATCH”

After the above is completed, then you are ready to move onto serious training ground…this is where you can start with the ADVANCED SYSTEM II to start shaping and building the body into your dream body (again):   https://gertlouw.com/my-transformation-secrets/

We have one life and it is much more fragile than you might think. Apply wisdom and the body will respond in kind. Apply ignorance and you could even die. Change inside and out and become a man with integrity like a rock and a body to match!

Wish you all happy training!

Gert Louw

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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

 

DUDE talk


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

Have a great day all!

Remember to train hard!

Gert Louw

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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


Those of you that know me a bit better, will know that the hand of cards I have been dealt with in the last 12 years is, well, not (!) a good hand.

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Twice now I had very close calls with death and been fighting the good battle non-stop the past 12 years. Lots of pain, kidney problems, liver problems and many other serious health issues with very dark clouds hanging over me.

But you know what, through it all, I’ve put my poker face on and played that hand of cards to the best of my ability! I have grown immensely as a person. Suffering and pain and dark clouds hanging over your future is the BEST opportunity to become the YOU, you never was. Does not matter what your prognosis…you will not exhale that last breath until God decide it is time. Make this an opportunity to look into that mirror and say “I like what I see, I like the heart of the person looking back at me!”. Apart from personal growth it also allowed me to grow in my walk of faith with God. Let this be your moment with God Almighty…believe me nothing brings more peace and hope.

No-one is going to live forever, tomorrow might be your last day, you might be run over, no one knows. So stand tall and stand proud, whatever dark cloud is hanging over you is irrelevant…play that hand of cards with your best poker face and win!

I wish you all a beautiful and blessed day…

GERT LOUW LIB20

If you want my training/diet/supps system customised for you, have a look here: https://gertlouw.com/my-transformation-secrets/


Click here to view video “A guide to muscles for a teenage boy”

 

Had quite a few requests to do an article for youngsters who want to build muscle.

Few things are so healthy looking than a young guy with a good aesthetic looking physique!

So as a young guy…what must you do to grow and what must you avoid? (under 16 do preferably just body resistance exercises not weights.)

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I am going to give you a quick and easy guide.

The easiest way is to look at what to avoid since this will tell you by implication what to do. Things to avoid  is things that will limit muscle growth and even results in smaller muscles! Many guys into their 30’s and even 40’s never learn these basic muscle building errors and they can never understand why they do not put on size. LEARN! By cutting this out of your gym/lifestyle will ensure you create an optimal environment for growth and fat loss from a young age.

15 THINGS TO AVOID by a youngster (over 16) who want to grow muscles:

  1. Overtraining – you cannot train more than 6 days a week. Remember each of these sessions is going to be intense and very hard on the body. The body need at least 1 preferably 2 days a week to recover and build.
  2. Too long training sessions. Muscles do NOT grow in gym. They actually getting torn down and hurt and literally become smaller. In gym is only where you STIMULATE the muscle for growth. Healing and repair must first occur before growth sets in. Never train a muscle still sore from previous workout. Growth occurs outside while your rest and recover. So do not spend more than 60 minutes in gym!
  3. Junk food! What you eat is what you will be. Outside the gym your muscles need the right food to grow…junk food is NOT it!
  4. Too little food. The muscles cannot (!) grow if the body thinks it is in a famine environment…then your body will use the muscles for energy and go catabolic (equals smaller muscles) and only as a last resort use the fat storage. You must eat enough food to grow and to lose fat!
  5. Too little sleep! The most important ingredient to help muscles grow is getting in enough sleep. You cannot expect muscles to grow with just 2-3 hours sleep a night. At least 6-8 hours of solid sleep.
  6. Bad Form – bad form or technique will not stimulate growth and will open the door for serious injury. NEVER throw a weight! Slow controlled movements.
  7. Showing off in gym. The sooner you get the ego under control the sooner you will start growing. NEVER show off. Lift the weight that you can manage in a controlled fashion. You WILL hurt yourself showing off and you will make your name an ass!
  8. Listen to everything everyone says in gym and taking it for the gospel! Be carefull what you believe and to whom you listen. Verify the facts before following someone’s suggestion or trying something new. VERIFY! VERIFY! VERIFY!
  9. Training with the wrong partner. Having a training partner not focused will seriously hamper your success. The training partner you choose must add to your success not take away!
  10. Exercise technique/breathing. Learn to breathe correctly. Positive and negative moves of an exercise must be equal speed. Try and squeeze the muscle when reaching the top of the move.
  11. Good bodies are NEVER created through exercise machines. They are created by free weights. Why? Well very simple: free weights uses and activates all the stabilization muscles which are crucial for a balanced looking aesthetic physique. Machines bypass all these stabilization muscles and result in an unbalanced muscle development…full stop!
  12. Do not trust on supplements to be the answer. VERY FEW supplements actually work. Consider only the following: Creatine, Whey protein, BCAA’s, L-glutamine and maybe a caffeine pill while training. The rest is just money down and empty pit!
  13. Anabolics is not a good idea, especially for a youngster. You got more than enough testosterone and HGH in your veins. USE IT! Using anabolics WILL result in smaller balls and it WILL result in impotence and no desire for sex…just for starters. You really, REALLY need to know what you are doing venturing this road and if you MUST do it, only after you had your kids!
  14. Alcohol! Want a rippling 6-pack? Well this is NOT going to happen with regular consumption of alcohol. Keep it to one day a week and NOT more than 500ml of wine or the equivalent. Alcohol in males create a fat layer around the internal organs and result in a bloated looking tummy which is very difficult to get away. No good body is ever build on regular alcohol consumption no matter what the Hollywood perception is!
  15. Training too light. If you do not stimulate the muscle for growth, no growth will occur. Stimulation only happen when the muscle is challenged. One sure way to do this is to train regularly to absolute muscle failure! The muscle must have at the very least a slight ache the next day…that is a sign that you have done a good job!

I have a blueprint system developed for young guys to create the environment for growth and make optimal use of the high testosterone and HGH levels…have a look here:  https://gertlouw.com/my-transformation-secrets/

Wish you all happy training!

Gert Louw

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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.

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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…

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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

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CHANGE YOUR THOUGHTS AND YOU’LL CHANGE YOUR WORLD

 

Click here to watch video “LIFE inspiration – changing your thoughts”

 

When you wake up in the morning, what is the first thought entering your mind?

  • “I wanna stay in bed”
  • “I can’t face this day”
  • “My body aches sooo much”
  • “Life sucks”
  • “I hate my wife/husband”

Now I am sorry to tell you this, but you are right! The thoughts you entertain in your head is what will make and shape you.

Take the same scenario waking up but instead the thoughts you entertain are:

  • “What a beautiful day!”
  • “Today I am going to get closer to my dream.”
  • “I am so blessed!”
  • “Life is beautiful”
  • “Today I will show my loved one I care about him/her”

If you entertain these thoughts, this is what you will become – a positive person with a lust for life that wants to make the world a better place and see the beauty in all.

Our thoughts make or break us. They shapes us into what we become eventually. What is in your heart will be in your actions.

The wonder is that you have FULL control over your thoughts. You decide which thought you are going to entertain and from that thought will spring eventually good or bad, life or death, beauty or disgrace. You have been given the power to control your mind and your thoughts.

But how do I control my thoughts?

When a negative thought enters, put it out with a positive one and entertain the positive one to the fullest. If you continue to do this, your mind will learn to eventually entertain just positive thoughts. As with everything in life, if you do not train something, it won’t get stronger. Like a muscle, the brain and thought patterns must be trained. You need to actively train your mind continuously in this fashion to focus and concentrate on the positive thoughts. Those that apply this wisdom will rise above the rest, and yes, they will look happy and blissfull to the rest because of their positive thought patterns!

This will also become an amazing tool when you want to transform your body and you want to reach for the dream that dances in your head.

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We have one life, live it to the fullest.

A beautiful verse in the Bible sums this up perfectly:

Proverbs 4:23 – Watch over your heart with all diligence, For from it flow the springs of life.

 

Wish you all happy training!

Cheers

Gert Louw

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