Tag Archive: over 50



A rather significant portion of men over 40 is on some form of anti-depressant medication…so let’s discuss in this article what you can do as an over 40 male to avoid this trap which is destroying many lives out there.

Click here to watch video “Dealing with depression – for the over 40 guy”

Pressure from family, work and life is ever rising in the race to make more and more money. Time is at a premium and the first thing sacrificed is nearly always looking after our bodies. Then add unhealthy eating and the use of alcohol/smoking to the mix and this becomes the perfect recipe for impending disaster waiting to go off like a time-bomb. The first signals we get about impending doom is when depression strikes. This is screaming at you that something is seriously wrong. But what do we do? We grab at pills just to medicate the symptom ignoring the fact that this was a signal screaming at full pitch at us. But our hectic 21 century lives have made us deaf to this voice of our body…we just throw down more and more pills to numb us more and more until the time-bomb eventually explodes and destroys everything in its path creating pain and suffering for all we loved and cared about. Sounds melodramatic? Maybe, but the sad part is that this is very true!

I’ve come very close to this point in my life. I’ve learned how to avoid it and thought I would share with you my approach on how to handle depression when you are an older guy.

 

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They key to good mental health for the over 40 guy, starts with a fit body. This is the biggest single contributor to good mental health. We were not created to be sedentary beings and inactivity brings about a lack of all the hormones we require for a healthy mind. These feel-good and uplifting hormones are only released through physical activity and some only through intense physical activity. This can make us feel on top of this world! Without these hormones depression is a given. But the problem is that, when we are in that dark place of depression, the hardest thing is to gather the motivation to get ourselves to the gym. So, what do I do? This is something I have addressed in various of my videos. For me getting to gym and working out is elevated to the same priority as getting to work in the morning. If I do not have a sick certificate I get to work and I GET TO GYM. You do not have an option to not go to work if you’re depressed or not feeling like it! The exact (!) same apply to my gym. It is not a matter off whether I feel like it or whether I am down or not in the mood or not motivated! I just get in the car, drive to gym, put on my workout clothes and my headphones, select my Spotify playlist “GERTFITNESS WORKOUT #1” and start doing my first set. And then the next set and the next. And man, many times I have found that, that was one of my best workouts. And I ALWAYS walk out there positive and feeling great because I have done what I need to do to get my brain filled with the much needed hormones to lift my mood and give me a positive frame of mind. Off course I could have stayed at home feeling sorry for myself because of my depressive state but now I feel positive and uplifted. Nothing comes close to lifting your frame of mind to a positive state like a good intense workout. The key to it all is to elevate your training’s priority setting to the same as that of your job’s priority. It is NOT an option to bail out unless you have a sick certificate.

Want my training and diet approach customised for you? You can signup here: https://gertlouw.com/my-transformation-secrets/

Note here: Inspiring tunes can make an incredible difference to help you endure an intense workout when you struggling with a depressive frame of mind. Do not underestimate the power of music. I have created my Spotify playlist specifically for this purpose. (You can find it on Spotify by just searching “GertFITNESS WORKOUT #1”. I have made it a collaborative playlist so if there is a rocking tune you think should belong in this playlist please feel free to add it!)

 

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Now just to remind you, I have reason more than most to be depressed. Nearly died at 40 and given a bad prognosis for my future health. Then at 46 I nearly lost my business. And at 53 an even closer call with death with near complete liver failure as result of drinking dirty water, keeping me for long in hospital and out of gym for a full 12 months seeing all my hard work on my body of the past 13 years going to waste and pretty much had to start over at age 54. This is much reason to be depressed…believe me. But having a system in place where the priority I allocate to gym is non-negotiable and not depending on mood or frame of mind or whether I feel like it, means I get to gym for a great workout and every-time the resultant feel-good hormonal release prevents me from slipping into a depressive state. If it was not for this non-negotiable gym rule I would have been in a serious depressive state.

You don’t “need” motivation. You simply need to put in place this non-negotiable workout rule and elevate working out to the same priority level as rocking up for your job. EXACTLY THE SAME. You only miss your workout if you miss your job that day!

 

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Then off course there are other smaller things I put in place to keep the darkness of depression from engulfing me.

Let me give you a quick rundown:

  1. The first thing any guy suffering from depression should do is to get his blood testosterone levels checked by a Urologist. You must ensure that your levels are healthy. If not you MUST go on TRT therapy. Low test levels in males WILL result in severe depressive states and many other health risks. TRT therapy plays a definite role in a positive mindset in a man.
  2. Alcohol is glue for depression! Thinking you need an unwinding glass of wine after a hectic day is only a good idea if you are faaaaar from a depressive state. Otherwise it will have the opposite effect and pull you much quicker into depression. Plus, that glass of alcohol will most certainly mean you will miss your workout session as well. Plus, the alcohol is not doing you any good with your body fat levels meaning more negative thought patterns because you are missing your goal with loosing body fat. Thus if red lights are flickering because of a lingering depression, steer CLEAR from alcohol. Any overuse of any stimulant (including caffeine), should be avoided because that will result in a “valley” mood (after the peak) which will elevate a depressive state.
  3. You cannot expect your brain chemicals to be healthy when feeding your body junk! Your 2nd line of action after getting yourself regularly to gym is sorting out your diet. Lots of fresh veggies, fresh fruit, moderate carbs and fat free protein with some good oils (virgin olive, coconut, peanut butter, etc…) and no carbonated drinks! A good sample diet to start is here: https://gertlouw.com/2017/09/08/free-cutting-building-diets-for-a-ripped-muscled-physique/
  4. Gert Louw BLACK SHIRT.JPGSerious emotional issues are your worst enemy in your fight against depression. I know life is not easy. Divorce, death of a loved one, serious sickness, retrenchment, financial trouble, all is very real and all can destroys lives. But all of this can also bring out the best in you. It can let you rise up and become a hero and role model that many people can look up to and not just transform your life but even those around you. Or it can mean you become just another statistic of a person absorbed by severe depression. It is all in how you decide to handle what you are facing. This is your time now, to rise up and become that person you have dreamed off, to be the best version of you ever, to be the hero and role model everyone is looking at for inspiration. No, it is not easy. Nothing worth in life is EVER easy…but it is always a 1000 times over worth it.
  5. Off course I use some basic supplements for a healthy and positive mind. They are:

Vitamin B12 injection once a month for optimal nerve system functioning (read this link on a vitamin B12 study regarding its use as an anti-depressant): American Journal of Psychiatry)

5-HTP – natural option for upping serotonin levels.

Vitamin D –a deficiency in vitamin D will feel very much like depression.

Last but not least…and I know many will shrug this off. But, I find my greatest comfort in my faith following Jesus Christ. If there ever was someone that walked this earth that was the epitome for living the great adventure of life positively, being kind and caring and depression free, then it was the example Jesus Christ showed us. So, you might think this is opium for the masses stuff…but boy what opium it is! This alone has the ability to transform many aspects of your life and keep you depression free with a lust for life. Ask me…I know!

So guys, whatever you are facing, there are always choices we can make on how we going to deal with this. In each of us there is greatness, that is the way God created us. This is your time to look into yourself and unlock that greatness. Depression is just an alarm bell…listen to the alarm clock and change what needs to be changed.

May your journey be blessed.

Gert Louw

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

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

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

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

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

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

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

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

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

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

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The few rules you must apply:

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

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

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

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

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

So, what I was looking forward to the most

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

Let’s see if the trip made the grade.

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

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

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

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

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

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

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

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

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

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

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

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

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

 

Ok so off to Phi-Phi islands.

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

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

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

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

Again, flying Emirates from Phuket to Dubai.

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

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

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

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

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

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

The dune bashing trip was a bit more adventure.

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

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

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

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

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

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

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

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

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

 

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

Wish you all happy training!

Gert Louw

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You are on your road to a WOW body transformation. Everything is controlled, how much you sleep, your training (too the minute) your supps, your diet with previous night prep, you eat, sleep and drink transformation and you are busy making great progress!

Click HERE to view video “So how does BEER help me to get a 6-pack?”

You can see yourself at the goalpost and focus is 100%. Nothing but nothing stands in your way or deter you from keeping your eye on the goalpost.

Well, that is awesome…because this mean you WILL get there.

But, now the big “but”, This ultimate focus has the ability to burn your candle out, completely. Ever heard “too much of a good thing is never good”?

Well this is more true and applicable than you think. The problem is that a body transformation is not a quick process. It usually takes years. To keep this kind of over-drive focus for such a long time is going to take its toll. One morning you will just wake up and be exhausted to the bone, mentally and physically. Then it will dawn on you everything you are busy missing out on…basically missing out on life.

 

Off course it is great to have focus like that, but a key ingredient to such intense focus is BALANCE, otherwise you WILL burn out. And after that burn-out occur it will be very, very difficult to ever muster that focus again.

 

So how do you prevent this focus from burning out? How do you keep that “balance” I am talking about? Well, by making sure “life” does not slip you by.

I follow a three tier approach…

 

ONE

That mean friends, social time, eating out, enjoying a beer and going on holiday and just let loose a bit now and then.

 

You must make time to still hang out with friends. But always bring your own low carb/carb free corn bag and sugar free drinks with you and still party with them. You need to learn to live in a normal world and be able to withstand regular temptations. Just ALWAYS make sure you are prepared and have your food ready…never go on a empty stomach! Always eat something small to take hunger pains away otherwise you will be too weak when temptations hit. But this point is extremely important. You MUST not cut out your social time with your friends.

Off course they will laugh at you and make jokes…it ALWAYS happens. But soon that will start turning into envy and RESPECT.

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TWO

Once a week go and eat out at your favorite steakhouse (sorry Pizza won’t do!). If you want to have your glass of wine or a beer (just one), then have one but then no carbs allowed if you have that glass of wine at that meal. Just fillet steak and a nice garden salad and maybe a little of your favorite meat sauce (pepper, mushroom, etc)…but be careful they can contain massive calories/fat. Have a nice coffee afterwards (very little milk and sweetener). But feel like you have treated yourself. To do this is sooo important to let you feel “normal” and that you are not taking things away from yourself.

 

THREE

And when it is time for holiday (now I am talking not more than twice year and not a month at a time but max 2 weeks then down tools and let loose. But the golden rule is NEVER EVER stuff yourself. So avoid buffets. Order just a dish and finish it and enjoy it. NEVER more than 2 glasses wine/2 beers per day while on holiday. When possible eat healthy but if you feel like a meal where you want to treat yourself, then do it. If you want to train sure do it but that 2 weeks off from training is not going to kill you. It actually give your body perfect time to heal and recover from the strain it has been going through and will do GREAT things for you mentally.

Now of course you are going to pick up some weight and loose a bit of definition. But that negative will eventually add massively to a positive, because staying balanced will enable you to stay on track in the long-term with your body transformation and will naturally develop into a new fit and healthy lifestyle because now you can enjoy life and still obtain your goal.

 

I have seen MANY guys folding in their transformation hopes simply by being too focused in their approach and by letting life slip them by. They just reach a point where they feel…well this is not worth it.

There is just one way of doing this and that is to build the above balance factors into your body transformation journey.

Well, I am off to Thailand for 3 weeks on a well-deserved family holiday break. The first week I will be sticking as close as possible to my diet and training and the rest of the 2 weeks I am going to enjoy myself and let go and have some fun within the constraints of above rules…because I know when I get back I got the recipe and know how to do it.

To signup for my ADVANCED SYSTEM II for the over 40, just go here:  Click HERE

Wish you all happy and balanced training.

Gert Louw

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Optimal training frequency for over 40 guys?

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

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

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

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

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

PROBLEMATIC training frequencies:

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

Optimal MAINTENANCE training frequency:

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

Optimal training frequency for MUSCLE GROWTH:

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

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

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

 

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

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

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

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

So everyone – happy training

Cheers

Gert Louw

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

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

 

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

 NUMBER ONE – Accept that there is no magic pill!

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

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NUMBER TWO – Accept that many roads lead to Rome.

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

Let me explain.

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

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

 

NUMBER THREE – does your mentor have a moral center?

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

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

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

 

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

 

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

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Over 40 training and joint pain – what to do?

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

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

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

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

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

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

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

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

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

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TRAINING

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

 

LIFESTYLE

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

 

EATING

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

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

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SUPPLEMENTS (natural)

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

 

MEDICATION

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

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

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

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

Happy training everybody!

Cheers

Gert Louw

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

 

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

Now  why would I even bother talking to my haters?

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

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

My blocked list on youtube is challenging my subscribers list.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

May the peace of Christ be with you always.

Gert Louw

 

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Hi guys and girls,

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

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

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

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

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

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

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

So who is joining me on this quest?

Wish you all happy training!

Gert


Hi guys and girls.

I am sitting with all this video footage of me flexing muscles and showing body development from the day I start at age 40 to my current age 53. With this video I decided to preserve it in single video format like a documentary style showing each years progress and in some case even going a bit backwards.

Yes, even me sometimes had to take a step backwards. Life is difficult and it might be one of many factors you have to deal with (health, sickness, injury, death in family, financial crisis, family matters. Believe me I know about obstacles and struggles…facing a BIG obstacle now – see video.) BUT…the key is and always will be to continue with persistence on the road of transforming the body. Obstacles there will be, ALWAYS, but it is the winners that work around them and sometimes have to pick up the pieces and persist and push through. Off course it is not easy. Not even close! Life never is… But I for one will fight this good fight and play the game with whatever hand of cards I been dealt with to the absolute BEST of my abilities…so what about you?

Click here to play video “13 years video log of transforming the body”

 

Anyway, year by year there was a steady progress. It took 6 years to get to my biggest size (40-46). It was not my most aesthetic look however. Some muscles was over developed and bulky compared to the rest. Sure it looked imposing and many would have been happy with it, but my aim was to have a balanced aesthetic muscled look. So from 46-53 my focus was on slightly smaller size but more aesthetic which is MUCH more difficult.

It did not always felt great to drop the size of certain muscle groups…I LOVE (!) big arms. But alas I had a goal in mind and that was driving me. And when I look in the mirror the smaller arms seemed even better looking than those monster size arms because of the better shape they had. Now in my book, THAT is what it is all about. Size might be the goal for some but size on it’s own will never create a stunning sculpture/body. I am not a artistic person, lol…so this is just about as far as my artistic aspiration will ever go.

This goal I obtained between ages 50 to just after 52. The system I am following (ADVANCED SYSTEM II) helped me on this journey to shape and mold the body.

One thing you must be aware off…great bodies takes time. There is no such thing as a 8 week or 6 week program. All these shortcuts and adverts…all is lies. You cannot build a great body in a matter of months, not even with steroids! (Most of the time good bodies are messed up when steroids are introduced…so be very careful.) Great bodies are build in matter of years, sometimes many years.

So this is my journey….now it is time for yours…

Wish you all a great day and happy training.

Gert Louw

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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

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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!

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.

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Now, “HOW?” should you cheat?

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

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

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

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

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

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

 

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

 

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

 

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

http://www.gertlouw.com

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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”.

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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

 

 

 

 

 


Although even some young bodybuilders struggle with weak wrists it is most frequently the domain of the over 40 lifter.

The wrist simply do not have the power and ability to support the weight being lifted anymore. This could become a huge problem for a person in quest for size, because the key ingredient for growth is through intense, heavy weight lifting regularly to the point of failure.

I am one such person that struggles with weak wrists. I simply cannot hold the size weight required to stimulate enough growth. But I am definitely not going to call it game over…I made plans. And it is MUCH easier than most people think.

The following video is rather crucial to watch to fully understand exactly what and how I am doing it.

Click here to view video “Training for size with weak wrists”

 

Let me try to explain:

  1. You must get a wrist supporting rubber grabbing “glove”, like the one showed in the video.
  2. To make sure that the part that folds over the wrist is secure and do not come loose while engaged in heavy lifting, duck tape must be used as per instruction in the video. (Tape it on both wrists securing the part that folds over.)
  3. With every (!) weight you lift (dumbbells & barbels, pullups, seated rows for back and especially shrugs) the rubber part of the glove must be wrapped around the weight where your hand would go and then your hand must go over the rubber part in the reverse position (see video for exact method).
  4. This would alleviate the pressure on the wrist easily by up to 80%.
  5. When performing bench presses use the overhand position with the thumb in the same direction as all the other fingers. Let the weight of the bar rests on the lower part of just the palm of your hand so that no pressure is applied on the wrist. Do not clasp the thumb the other way around the bar. This put undue pressure on the wrist.

The above sounds simple, but I guarantee you that it will enhance your ability GREATLY to lift serious weights again without hurting the wrists and put you straight back into growth territory.

This is the way I’ve been lifting for the last 5 years and now at close to 52 I am in the best shape of my life.

Hope this help guys…be wise and GROW!

 

Those interested in the online transformation coaching I provide – check here: https://gertlouw.com/contact-me/

 

Gert Louw

http://www.gertlouw.com

gert2b


Walking by faith – Everyone knows by now there are a deeper side to me and a life altering back story.

But I have never really told my story about my walk in faith.

I am opening my heart here and I know there are risks…because the world is not always a good place to lay your heart bare. But this is the time to do it…my walk in faith has brought me to this point where I feel compelled to share.

So those that want to know about a story of pain, hope, miracles and LIFE, read on.

As many of you know, 11 years ago (at age 40) I was lying on my “deathbed” in hospital. At one point no blood pressure and heartbeat and ready to die. A brutal attack and mutilation left me with a broken soul and the will to live has left me, my heart was filled with darkness and pain which I could not carry anymore.

Me 2 months after hospital:

rotaste1

 

Then the unexpected happened. While I was lying in my hospital bed, weak and not expecting anything but death, I heard a voice, God’s voice. The voice was clear…”Gert, I am offering you life…I have a plan for you. You must choose…”

I cannot put in words that moment…I experienced an incredible beauty, softness, kindness, pureness,  holiness, love and I saw LIFE…and in that moment my life changed. I was heartbroken, I was weak and I spend a lot of time in conversation with God over the next few days lying in my bed. I was soooo close to choosing death…but this unexpected experience showed me LIFE and I made my choice.

Sure, before this I knew about God and I knew the Bible. But this changed my world. Suddenly God was not just in a book anymore but He was more real to me than this world around me. And for just that brief moment I felt the touch of God…and I was utterly overwhelmed and unprepared.

Two weeks in hospital and I was strong enough to leave. Prognosis not good…some doctors gave me a couple of years. But it was not in their hands, I chose life and God was in control.

I was a changed man…but, the pain and darkness in my heart of what happened was not over. The weakness I have, is that I put a lid on things and push it deep down, trying to bury it…never really dealing with it.

My walk in faith deepened over the next years.

Now at 51 I am a living miracle of God. The body is still broken. Kidneys functioning at 50%, struggling with my liver, and that is just the tip of the iceberg with my serious health problems. But that is insignificant for God…look at me…with my severe health issues and being expected to be long dead by now, God has turned this around to the extend that I am looking the healthiest and fittest I ever did in my life. For Him, NOTHING is impossible.  He is in control, not the doctors, not me, not medical science.

Me, today…4 months away from 52:

gert

 

Now this all sound incredible and it is, but my world was about to be rocked again. God knew that the pain and darkness that I am trying to bury needs to be addressed. Every now and then an event triggers the lid from coming off slightly and the pain and darkness boils over. And recently the Holy Spirit kicked off that lid for good. All that pain and darkness surfaced and there was no way I could put back the lid on again. The Holy Spirit do not mess around…that lid was gone!

I struggled to breath, it felt like my heart was tearing in two…I pleaded with the Holy Spirit to please ask God to come and take my life…I could not bear the pain, it was overwhelming. My power to push it down was gone.

 

But let me give you a glimpse into how incredible God works.

The Holy Spirit literally forced me to walk into a church I do not know the next day, and walk up to the first friendly face I see and tell him I need someone to pray with me, now (!)  and intercede on my behalf before God. Now anyone that knows me, will realize this is the worst thing anybody can ask me to do. I am a total introvert, sitting always quietly in the corner doing my own thing and NEVER EVER just walk up to people I don’t know, let alone in an environment total foreign to me. This was going against everything I am.

But instead of doing this, I wanted to die, because this darkness and pain was so intense and overwhelming that again I was at this crossroad point in my life where I had to choose between life and death. I had a young son who I adore and a beautiful loving wife and if it was not for them chances was I was going to choose the easy road out. I was breaking down in tears continuously…and I am NOT an emotional person!

So I DID IT! I just did it in total obedience. I went to the church the Holy Spirit indicated to me, my wife and son by my side. I walked up to the first friendly face I saw and I told him what the Holy Spirit instructed me to do. He smiled and said I must go and sit, someone will come to me. A few moments later a guy, my age, walked up to me and touch my shoulder and smile. We went to a quiet corner outside and I told him my story, laying my heart bare, told him of my pain and the way the Holy Spirit is working with me now. We bend down and started praying, he laid me before God…during this moment the Holy Spirit told me that because of my obedience, He will now plea my case before God and lay my pain of the darkest corners of my heart before God. I could hear it, I could literally hear the murmurings, not words, but I could hear everything. I felt the touch of God as I did in my hospital bed and broke down in tears by grace I do not deserve. God once again began the 2nd miracle in my life, healing my pain in my heart.

The following week was extremely emotional for me as the Holy Spirit carried me through this process of cutting the pain in my heart out, piece by piece.

I thought my walk was close with God previously, but had no idea how intense it was about to become.

This God I bow down too, has become more real than anything else in this world. I am totally unprepared for how amazing and incredible His love, His holiness, His power and His kindness is.

 

So many people I talk to over the internet ask me “Why do God, if He is a good God, allow this pain and suffering in this world to continue?”

The world is a broken place. We have made our choices to abandon God and with it comes pain and suffering. God is the ultimate gentleman…He NEVER force His will on anyone. Bad things happen to even good people everyday…and you know what, it strengthens you to become a stronger person reaching greater heights. Look what happened to me…through it God strengthened me to reach heights I thought never possible in my life and I am touching many lives out there and helping people. I am a hard nut to crack and God knows it. He had plans for me…but left to my own devices that plan would never come into play. He allowed things to happened to me and come over my path. Bad things…like Job, but like God is, He turned everything around into blessings beyond believe. I still had to make the choices myself…but God gentlemanly lead me in the direction…

God wants so much the best for us, but when we abandon Him we are left alone in this broken world. The heart of God is such that He allowed that, which was most precious to Him, to be put through pain and mutilation and to die on a cross for us, just so that me and you would have direct access to God and the Holy Spirit.

My sins in this broken world prevents me from having a direct link with God, because before God nothing that has any sin or darkness can stand and live, nothing. God is pure and holy. Only through the sacrifice of Jesus, who was blameless, could He die in my place and through that allow me to talk to God and be saved. It had to be someone blameless, he had to had no sin because that is the only way He could die for ours.

God could have sent armies of angels to rescue Jesus, but this shows God’s heart…unmeasurable kindness and compassion. He did not have to do this for us…He is the Almighty God, rescuing us just by grace…which we do not deserve.

 

Now, many devoted believers don’t like it when they hear of someone like me who had such incredible experiences with God, the Holy Spirit and Jesus Christ (I had Christ holding His hand on my shoulder at one of my toughest moments in prayer and more…)

Why me, what makes me special?

Remember Maria?…remember that between all the disciples of Jesus, SHE was the one that quietly bent down with her tears falling on Jesus feet and rubbed very expensive oil/perfume over His feet, no words, just an act of utter compassion. His disciples were not impressed about the logic that such expensive perfume was wasted. But she had a relationship with God on another level, why?…because of the AMOUNT of grace she required to be saved. Be happy and joyful if you required little grace to follow God, then you are blessed indeed. People like me (and Maria) carried so much pain and darkness in our hearts that the grace we require, is massive. This amount of grace changes you on every level and your relationship with God, is extremely intense.

 

Last week on one of the biggest radio stations in Cape Town, they aired this young woman who had a vision where Jesus Christ appeared to her and told her: “Go and tell the world, I have finished preparing all your places in heaven. I am coming to fetch you. The time is up.”

The Holy Spirit confirmed this in my heart…

Now, I know God said, no one knows the date and time, but I am making sure me and my family is ready…I cannot wait to join my Lord and Saviour!

 

I pray this article means something to you…it comes from deep within my soul.

Be blessed.

Gert Louw

Gert Louw staring


Click here to view video “How to get a muscular body after 40”

 

I started at age 40 with a plan to change my body, this is how I looked…with many serious health issues.

gert bfore

Fast forward to age 52, this is a photo of me taken recently.

Gert Louw BUSH small

EVERY YEAR I have managed to increase size, shape and aesthetics even past the age of 50.

Here is a short flexing vid I took with my phone in the gym locker room after training: 

Click here to play video “CHALLENGE TO ALL THE YOUNG GUYS

 

This is my 12-point plan for obtaining a muscular body after the age of 40:

 

Point 1

Sitting on the coach with a beer in one hand, fat tummy, watching tv and generally look bad, what you don’t realize is that what you are doing is slowly dying and killing yourself. You need to look life in the eye again, you need to choose life, get up and LIVE again. You need to change yourself from the inside. Appreciate the small things in life, start caring for people in need, make right with God, start liking the person you see inside and out and respect yourself. Such life altering choices make one want to get up and LIVE and go to gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…

GertLouw5small

 

Point 2

Diet determines 80% of your bodybuilding success. You REALLY need to get to grip with this. If you are not ready to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes. Your results will be very mediocre at best. This is what separate the hero’s from the average…the diet!

Here is a link to a proper building diet:  https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

and proper cutting diet: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

 

Point 3

You must align the diet for YOUR body. No two bodies re-act the same to the exact same diet. Every 14 days you need to monitor how your body reacted the past 14 day to the diet to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly in a specific fashion. It is not as difficult as it sounds, here is a link to the exact process you need to follow: https://gertlouw.com/2015/06/01/forcing-fat-loss-and-keeping-muscles-safe/

Click here to watch video “How to FORCE fat-loss”

 

Want my system fully customized for your body and goals? before-and-after-dec2016

Here is where you can signup:  https://gertlouw.com/my-transformation-secrets/

 

Point 4

Training determines 15% of your bodybuilding success.  Next to diet this is 2nd most important. You must train at least 4 times a week and not more than 5. At age above 40 the body need more time to recover and grow, I find 4 the best balance (Mon, Tues, Thurs, Frid).  Less than 4 is not advisable. It is too infrequent training and put you in danger of injury and is not conducive to muscle growth. Keep sessions never longer than 90 mins preferably 50 min.

Gert Louw LEGS CB

 

Point5

Training MUST be split as follows due the body being older than 40:

  • 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
  • 1 week rest
  • 3 month cutting phase (12 – 20 reps per set , 30% lighter weights, never to failure)
  • 1 week rest
  • repeat

If you are COMPLETELY new to training and lifting here is a video specifically for the novice to help him getting accustomed to lifting:

Click here to view video “How to do a transformation from scratch – for the novice”

 

The above training regimen allows for a serious 3 month growth spurge but place serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.

You cannot start training to failure from day one – you need at least a 3-month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program. Your body need 3 months to adapt from no training to serious training. If u were 20 jump in but we are much more fragile past the age of 40 and need to be wise in our approach.

You MUST also adjust your diet for the appropriate phase:

Building phase diet:  https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/ and proper Cutting phase diet: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

Should you find that you have mastered the beginner stage of lifting and techniques, here is my building phase training program to illicit maximum muscle growth:

Click here to view video “Training Program for MAX muscle growth”

 

Point 6

During the building (growth) phase you MUST train to absolute muscle failure on each set. This is a key principle for growth. Failure means total and utter failure – mentally and physically you must not be able to lift that weight one more set. If you train with sufficient failure intensity you WILL grow! Those that do not push the limits will stay mediocre – full stop.

GertLOuw15Small

 

Point 7

Supplements makes out about 3% of your success factor in bodybuilding. If your diet is focused and training is spot on, you got most of your bases covered. However, where supplements can play a significant role is during training to protect muscles from being used as energy source and divert energy requirements to fat stored. This can be done by taking a BCAA drink with L-Glutamine during training (caffeine can be added when focus is required during training). After training L-Glutamine again with Whey protein and an apple or banana – this will spike the insulin which is crucial for max muscle growth. The next meal (within 90min after training) also plays a significant role for muscle growth.

A potent multi vitamin is a must – taken once a day after meal to support the body in this strenuous training environment.

Other highly suggested supplements for the over 40:

  • Co Enzyme Q10
  • Alpha Lipoic Acid
  • Omega 3 + 6

 

Point 8

Gym time priority needs to be very high on your list. The only things above it must be family time, church and work. Nothing else must come in the way of gym time. Early morning, late evening, whatever it takes. It can also be of great help to get a training partner with the same focus as you. It keeps you responsible to rock up at gym and can help tremendously when you are not fully motivated.

GertLouw10Small

 

Point 9

Start a facebook page  or fitness blog and post regular updates about your new achievements. Astound the world and at the same time it is an awesome tool to keep you motivated and focused. Share your success with the world  – this will be a great tool to measure and monitor your progress…but ALWAYS stay humble no matter how awesome you start to look.

Point 10

Alcohol and smoking MUST stop. You cannot built a healthy body by smoking and drinking. 500ml wine per week is the maximum and if u drink wine cut out your carbs completely during that meal (only protein and salad). The only way to obtain a serious 6-pack is by correct diet and cutting out alcohol and smoking.

 

Point 11

You must get your natural testosterone levels tested every 2 years when above the age of 40. If you need replacement therapy do NOT say no. Testosterone is a critical hormone for the man to prevent depression, low energy levels and supports healthy muscle size, fat loss and good health (heart).

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Point 12

DO NOT HAVE AVERAGE STANDARDS.

Choose a role model…the BEST role model out there that has the shape and size you want to achieve (or even surpass). Burn this image into your mind.

Before and during every training session call up this image and visualize the muscle you are training and the shape and size you want. With each contraction visualize how you want that muscle to look. Visualization  is a powerful tool to focus the brain and keep you motivated. Many, many bodybuilders believe that it is much more than that, and that the constant visualization and mind muscle connection have a direct impact on growth and shape of the muscle. Either way, it is a great tool to keep you focussed on your goals.

I NEVER accepted average and since age 40 I am visualizing with each training session my goal for shape and size of the muscle exercised. It focusses me, motivates me and every year my shape is better and more aesthetic.

Don’t be average – don’t reach for the sky, reach for the stars!

Follow these guidelines and you WILL reach success. But only YOU can make it happen and you have to take that first step and start climbing the ladder.

 

MAKE IT HAPPEN!

Happy training

Gert Louw

I have a comprehensive customised & holistic blueprint system developed for guys over 40 to get that dream body. This system is based upon my 12 point system and regime I am following for the past 12 years to create the environment for growth, fat-loss and prevention of injuries and safe training while ensuring the body is in peak health…fully customised and widely considered as the definitive approach for the over 40 guy to transform. Everything addressed in detail – from supplements to diets to training to building and cutting phases, etc. Here is where you can signup:  https://gertlouw.com/my-transformation-secrets/

GertLouw2c

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