G.Y.M. - Grow Your Muscles: 10 Simple Fitness Principles by Michael Lee - 6x Physique Champ - HTML preview

 Expected Results

If you follow the G.Y.M. program for 12 weeks or more, you’ll likely achieve the following:

• Lose 2 or more pounds of fat each week
• 2-6 inches off of your waist
• Be more muscular and less body fat
• Better libido (higher testosterone levels) i.e. Better sex
• Happier mood
• Improved health Overall health
• More energy and mental focus

How long will it take for you to get these results? It all depends closely you follow this program. If you follow the nutrition principles, do cardio 4-6 days per week and do strength training at least 3 days per week, you will likely see the expected results mentioned above within a 12-week period.

Overall, throughout my body transformation, I have learned that if do not overeat, perform daily cardio, and weekly strength training, then I can lose fat and shape my body.

And, this will work for you. Take a look at the chart below for a simple, visual  representation of the GYM Program:

Cardio – The yellow line represent cardio. In the beginning of the program, you’ll perform cardio 4-6 days per week. You will perform cardio before any weight training, for the first 6 weeks of the program, which will help you build confidence in your ability to lose fat. After the first 6 weeks, you’ll switch to strength training before cardio approach.

Strength Training – The black line represents weekly strength training. You will start the program by performing about 3 weekly strength-training sessions, then progress to 4-5 weekly sessions after 6 weeks. Also, at the 6-week mark, you will switch from cardio before strength training to strength training before cardio, if you are hitting your 2lbs per week weight loss goals.

Nutrition – The blue represents nutrition. You will start the program by eating at least 3 balanced meals per day. As you progress towards the 6-week mark, you will eat 4-5 smaller, yet balanced meals per day.