Tag Archive: muscle


Motivation to continue on your path.

Filed under: Be MOTIVATED! — Leave a comment
April 19, 2018

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: Joint-pain solutions

Filed under: BB Supplements & Diet, Be MOTIVATED!, SURVIVAL TIPS for Cancer/Fibromyalgia/HIV+ — 2 Comments
February 27, 2018

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 return to gym after LONG lay-off

Filed under: BB Training & Exercises, Be MOTIVATED!, SURVIVAL TIPS for Cancer/Fibromyalgia/HIV+ — 8 Comments
February 14, 2018

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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13 year video log of transforming the body (40-53) to greatness.

Filed under: Be MOTIVATED! — 8 Comments
October 31, 2017

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

 

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FREE Cutting & Building diets for a ripped muscled physique

Filed under: BB Supplements & Diet — Leave a comment
September 8, 2017

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

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THE BUILDING DIET

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

MAKE IT HAPPEN!

Gert Louw

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DUDE talk

Filed under: DUDE Talk — 1 Comment
August 23, 2017

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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The hand you’ve been dealt with…

Filed under: Be MOTIVATED!, SURVIVAL TIPS for Cancer/Fibromyalgia/HIV+ — 10 Comments
May 3, 2017

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/

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Best FREE body transformation system available for all ages

Filed under: BB Supplements & Diet, BB Training & Exercises, Be MOTIVATED! — Leave a comment
April 22, 2017

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

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A Guide to MUSCLES for teenage boys

Filed under: BB Training & Exercises, Be MOTIVATED! — Leave a comment
March 27, 2017

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

Gert Louw 1.jpg

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Confusing bodybuilding terms for newbies!

Filed under: BB Supplements & Diet, BB Training & Exercises — 2 Comments
March 17, 2017

Click here to watch video “Confusing bodybuilding terms for novices”

 

Quite a few of my followers have requested that I must clarify some of the basic training terms I refer too in my videos. I can fully understand their confusion. Some of them has never seen the inside of the gym. After watching some of my videos they are so inspired and then want to embark on this new adventure but alas everything is soooo confusing! It is similar when a nuclear physicist is trying to explain cold fusion in the most basic terms, but you still have no clue as to what he/she is talking about because you do not grasp the meaning of the most basic terms.

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So although many of you will find this boring, let me lay the ground work and give some clarification for those newbies to the basic training terms I refer to in my videos.

Ok, let start at the big term: “training program”. This refers to the training aspect and does not include nutrition or supplements. It refers to everything where muscles are involved while you exercise.

By the way, I support a 4 or 5 day workout schedule.

Workout is the specific routine you will be following on a specific day.

There are total body workouts, which refers to a workout where all muscles groups are trained/exercised during a single session.

Then there are more goal orientated split routine workouts where one only focusses on 2-3 muscle groups per training session/day – this is the kind of training I support.

You will hear I talk a lot about sets and reps.

Reps are the time it takes to lift a weight to the maximum position and dropping it back to the original starting position. This will be a single rep. If you lift and drop the weight 8 times, that will be 8 reps performed.

concerntration curl

Sets are slightly more complicated. This is a method of grouping the reps together for a specific goal. For example if one wants to build muscle you will typically group the reps in sets of 8 (and reach muscle failure on the last rep). When you want to lose body fat one typically group the reps together with more reps, about 15 in a set (and just stop short of complete muscle failure).

Muscle failure is the point where one cannot perform another rep with the weight, meaning the muscle is literally failing.

Between sets one typically rest long enough to allow the muscles to recover enough to be able to do the next set effectively. This is usually 2-3 min but when one really training very heavy this might be slightly longer.

A muscle group refers to a single muscle like biceps for example. For effectivity one strings 2-3 logical muscle groups together in a training session. (For example: Pecs, Biceps and abs)

Warm ups is the process by which one perform light exercises before the training session to get the blood flowing and make sure the target muscles are sufficiently warmed up before you start training intensely.

Stretching is the process after each set which you use to lightly stretch the muscle which was just trained.

You will hear I will also refer to training concepts and things like supersets.

Training concepts is any activity that you add to your training session to perform your normal reps and sets in a different fashion to stimulate the muscle for growth.

The way the body works is that anything that become repetitive over time stop stimulating the muscles for a response. The muscles learn to handle that type of training/attack without further increasing in shape or size.

So training need always be fresh and changing to allow for effective muscle stimulation.

A training concept I regularly refer to is supersets. That is where you string two different muscle group’s sets together without resting in between. You only do this for 2 sets at a time. It is good tool to help burn more body fat and stimulate muscles for growth.

Dumbbells refers to the weights showing on the screen now.

Dumbbells

This is how a EZ barbell look.

EZ bar

Then one also get barbells with straight bars.

barbell

This is a flat bench.

flat bench

This is an incline bench.

Incline Bench.png

This is a seated bench.

seated bench.jpg

This is an exercise ball.

exercise ball

When I talk about technique, I refer to the specific way and form in which one performs an exercise or lift a weight.

I also regularly refer to Cutting Phase and Building Phase. Cutting phase is the process by which one train and diet with the focus on preserving muscles mass while losing body fat. Building Phase is the process and diet which focus on building muscles with adding a little more body fat to allow the body to build muscles effectively.

Lastly, you will hear I refer to health supplements and bodybuilding supplements.

Health supplements is anything (like a multi vit) you take to ensure optimal health. Bodybuilding supplements is something one takes in a specific way and timeframe to assist the body with certain aspects of the bodybuilding process (could be fat loss, muscle building, tissue repair, etc…)

 

Hope this give some better understanding for those newbie’s that want to start the great adventure.

 

WANT SOMETHING MORE ADVANCED & FULLY CUSTOMIZED?  The program 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/

 

Wish you all happy training!
Gert Louw

http://www.gertlouw.com

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Sex, lust and temptations!

Filed under: Be MOTIVATED! — 41 Comments
January 9, 2017

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…

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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Incredible LIFE inspiration at age 52

Filed under: Be MOTIVATED! — 4 Comments
September 3, 2016

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

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Cheat and still win with your diet

Filed under: BB Supplements & Diet, Be MOTIVATED! — 2 Comments
June 8, 2016

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

Gert Louw green small

 

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Transforming your body STEP-BY-STEP

Filed under: BB Supplements & Diet, BB Training & Exercises, Be MOTIVATED! — 7 Comments
May 26, 2016

In all my coaching systems and many articles on my site, I regularly refer to the process of transforming into a wow physique by “climbing a ladder step by step”.

Facebook profil

Here I want to explain as to WHAT exactly I mean by that.

Now, many people think they are starting to climb the ladder and start transforming, and they actually start doing rather great, but then stuff starts happening…things like: getting sick regularly, tendon/joint injury or other serious injury or they lose hope because they just cannot put on muscle no matter how hard they train and some just cannot lose fat no matter how hard they diet.

This is when the train stops and they get off the ladder.

Not because it was not possible but because they LACK knowledge.

KNOWLEDGE in terms off:

  1. You CANNOT lose fat if the calories are too low…then your body enters famine mode and you WILL lose all your hard earned muscle first before it uses the fat – no matter how HARD you train! There is a sweet spot with calories where the body use fat for energy and keep muscles safe. You need to find it. (In my SYSTEMS I and II this is covered).
  2. You CANNOT build muscle if: caloric intake too low, body fat too low or you do too much cardio!
  3. You WILL get sick regularly if you continue pounding your body week after week, month after month, in the wrong fashion and you do not use certain basic health supporting supplements.
  4. You WILL run into serious tendon and joint issues if you do not alternate every 3 months between BUILDING and CUTTING phases to allow healing and strengthening.

All of these are covered in detail in my COACHING SYSTEMS (https://gertlouw.com/contact-me), but the bottom line which brings all these together are a continuous alternating between a 3 month CUTTING PHASE and a 3 monthly BUILDING phase.

Each Phase has its own specific training methodology and specific type diet.

The two phases are vastly different and by continuously alternating between them, you allow your body every 3 months to go through a process off:

  1. Loosing max fat while protecting muscles in Cutting Phase.
  2. Building max muscle at slightly higher body fat levels in the Building Phase.
  3. Allowing your body to be fed correctly for your exact goal and training methodology for each phase.
  4. Allowing tendons and joints to strengthen and recover regularly in Cutting Phase.
  5. Allowing the body a balanced and healthy approach preventing sickness and injury by not overtraining and stressing the body and immune system.

These 2 phases hold the KEY to climbing the ladder. One step on the ladder = 1 BP (Building phase) + 1 CP (Cutting Phase). After each step you will be able to see a significant difference in shape and size. THIS is how you climb up the ladder.

Look at the following graph showing the BODY FAT variation during the phases

This is what your body fat will do when sticking to my SYSTEM I or II training that incorporates these principles (BP = Building Phase, CP = Cutting Phase):

Climing the ladder BODYFAT

Every BP1 + CP1 covers a 6 month period. At the end of each of the cutting phases your body fat is lower and lower till typically after a 3 year period you reach crazy levels like 5% body fat.

 

Let’s look what your muscle size will do when alternating between the phases:

Climing the ladder MUSCLE MASS

At the end of each of the cutting phases your body weight is higher than after the previous cutting phase. That COUPLED with the fact that the body fat is lower after each Cutting Phase compared to the previous cutting phase makes a HUGE difference on how the body looks and the amount of lean mass you are carrying.

THIS (!) is how you climb the ladder…not after one cutting phase or one building phase but after various of these phases. Stopping with the process simply mean you stop climbing the ladder.

Simply put – After each Building Phase your muscle weight is higher at lower body fat levels, and during the Cutting Phase you show your results, keeping that muscles safe and dropping the body fat on each Cutting Phase lower and lower than in the previous Cutting Phases until after a few years you look back and say…”WOW!”

Wish you all happy training!

Cheers – Gert Louw

gert louw B&A

 

 

 

 

 

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15 Principles for a GREAT life…

Filed under: Be MOTIVATED! — 18 Comments
April 20, 2016

Gert Louw LIFE INSPIRATION11 small

 

Now everyone by now know I am not your regular TRANSFORMATION COACH.

I believe in a holistic approach, addressing your complete person and being..inside and out. Achieving such balance and resultant happiness WILL have a dramatic effect on your will and dedication to work out and achieve that dream body…believe me I have walked that road.

So in the next piece I am getting deep again…but it is so important that you really read and think about each point and to apply in your life where it fall short:

We all want to live a life of fulfillment, happiness and a life with some meaning. We all want to be able to say one day on our deathbed…”I have no regrets, I lived all my dreams…”

Sure having a great muscled body is one of those dreams…but that is just a single one in a sea of hopes and dreams we each have within us. A life of fulfillment is dreams lived, not a single dream but ALL our dreams…

How do we get too that point where we truly have no regrets about wasted dreams ?

Apply these rules of wisdom to your daily life and you will be surprised by just how great and awesome life really is:

  1. This is YOUR life – Realize that. No one must ever control you. Each decision you make, will affect the now and the future.
  2.  Do what you love OFTEN – search yourself and know what you love doing. I am not talking about sex here! I am talking about things that make you happy…be that skydiving, surfing, hiking trails, sightseeing, birdwatching, etc…
  3. If you don’t like something CHANGE IT – Do not live with regrets. You don’t like being fat…get rid of it. You don’t like being unfit…get fit. You want a muscled body…get one. You want love…give love!
  4. If you don’t have enough time STOP WATCHING TV – cut out the things that drain your time and add nothing to your life and happiness. First to go must be TV!
  5. Stop looking for the love of your life – When you start doing the things you love, you will meet people that share the same passion as you…THAT is where you will meet the love of your life!
  6. Stop over analyzing – Things happen and we cannot do anything about it. The world is a broken place. Stop trying to find reasons. If you have to make right what was wrong, do so…but don’t waste your time and energy in the past.
  7. All emotions are beautiful – cry is beautiful because it cleans the soul, pain is beautiful because it teaches us life, love is beautiful because it feeds the soul and give meaning to life.
  8. Appreciate every bite of food – Food is a blessing, a privilege and never to be taken for granted. The majority of people in the world are hungry right now while you are putting the food in your mouth.
  9. Open you arms, heart and mind to new things – the world is diverse and a beautiful place. Don’t close yourself off from this immense beauty defined by its diversity. EMBRACE IT!
  10. Travel often and don’t fear getting lost – The world has been given to us as a gift. Travel as much as you can. Never be afraid of getting lost…being lost helps us find ourselves again.
  11. Seize opportunities – Keep your eyes and ears open. Each of us is blessed with opportunities meant just for us. It is a gift…but we have to grab it!
  12. Life is about people we meet – make friends everywhere you can! We cannot live alone, we need people around us to make us feel alive and inject happiness in our life’s. Even that drunk person pushing his life belongings in a trolley…you will be amazed at the stories and lost passions he can share with you, and your passion might just give him new hope.
  13. Life is short – very (!) short indeed. NEVER EVER be on your deathbed and have regrets about things you have not done. Live life and do everything you dream about!
  14. Live your passion – whatever your passion is, LIVE IT with all your energy.
  15. But most important of all – SEEK GOD ALWAYS…

Now go out everybody and LIVE LIFE TO THE FULLEST!

Happy training.

Gert Louw

http://www.gertlouw.com

Gert Louw sea

 

 

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