G.Y.M Grow Your Muscles!

10 Simple Fitness Principles

5 Quick Facts about my Fitness Transformation Story –

1 – I am a U.S. Army Veteran I proudly served in the U.S. Army. As a soldier in the Army, I discovered how important it is to have balanced approach to nutrition and exercise consistently. When I was in the Army, I performed well on my quarterly Physical Fitness Test. Although I am much fitter now than I was then, I was able to what I learned in the Army to get back in shape, and subsequently, pass this knowledge along to you, through this program.

2 – I turned into a Chubby Couch Potato – After I left the Army, it appears that I left my good health and fitness habits behind too. My health decline was two-fold; very little exercise mixed with an extremely poor diet turned me into a chubby couch potato. At the lowest point of my health, I was 232lbs, had a 40-inch waist and was eating fast food up to 3x per day on some days.

3 – My Father passed away due to complication from Type 2 Diabetes
In 2005, my father became very sick and had to be hospitalized. I knew that he was battling a sickness, but he never revealed to me exactly what the sickness was. While hospitalized, he had surgery to repair a ruptured blood vessel in one of his legs. He passed away a few days after the surgery. He was in his early 50’s. The death was ultimately related to him having complications with Type 2 Diabetes (preventable diabetes). After his death, I too discovered that I had developed pre-Diabetes.

4 – I transformed my body in 9 months. Losing my father forced me to take a cold, hard look at my health and fitness. This led me back to the only physical activity that I knew I would truly enjoy and that would also improve my health, running. I ran my first 5K race in 2008 and was inconsistent with it up until I moved to Colorado in 2010. Living in the healthiest state in America helped me overcome my consistency issues, and from September 2010 to May 2011, I lost nearly 50lbs. I also gained a lot of muscle and toned my body. Not too bad for a husband, father of 3, working fulltime and attending college. I made my health and fitness a priority!

5 – I became a 6x Men’s Physique Champion! With over ten 5k/10k races, a few photo-shoots, and hundreds of hours in the gym under my belt in less than 2 years, I was looking for a new fitness challenge. I was successfully maintaining my physique and wanted to venture more into sculpting my body. This is when I discovered the Men’s Physique Division of the NPC.

I competed in my first show in March 2013, and I won the overall Men’s Physique Award, as well as a Best Transformation Award. From that show, I went on to compete in 4 additional shows, winning another overall, winning an online competition and competing national. Much of the Grow Your Muscles and Five Fit Rules principles were birth from my experience as a Men’s Physique Competitor. I learned so much about nutrition, weightlifting and cardio by competing, and now I am sharing my approach with you.

What is contained in this book and videos is the culmination of my 3-year fitness journey. I spent countless hours researching, experimenting with different approaches to nutrition and talking with fitness experts. This program is the result of all of my work. I went from a videogame playing, overweight couch potato, to a 6x Men’s Physique and Bodybuilding Champion and sponsored athlete. If your health and fitness level falls between heavily overweight to fit, I firmly believe that you will learn something from this fitness program.

I chronicled my entire 3-year body transformation journey, highlighted my successes, failures and crafted what I believe are the most important, simple, and effective fitness rules to fat loss and muscle building. Following the rules and tips that I outline in this program will help you experience changes to your health and fitness changes. With small, simple changes in your daily life, you too can change your health, fitness and physique for the better.

I’ll show you step-by-step how to eat in order to lose fat and build muscle, how to use cardio to get your body in peak condition, how to use strength training to shape your body, how to plan and track your fitness lifestyle and the importance of getting quality rest. I’ve compiled simple, yet effective principles in each of these areas that will help achieve the body of your dreams!

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Regards, Coyalita

Behavioral Health Rehabilitative Specialist & Drug and Alcohol Addiction Counselor

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