Subscribe to the NWA Newsletter Here
Ahhhhh, ahhhh, ahhh, ahhhh wait ’til I get my lifting right…
– Ye (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
After 13 years in the gym, losing 85+ pounds, and maintaining it for a decade, here’s everything you need to know about getting lean, staying lean, and building muscle…
(#1 + 1a are far and away the most important, even though you’re going to hate me for saying it…).
1. Dieting while drinking booze is like trying to lose fat on HARD MODE
1a. Dieting while drinking ZERO booze is like trying to lose fat on EASY MODE
(for many people, if that’s all they did, they would drop weight quickly… okay, onto the rest…)
2. Eat 50g of protein minimum for breakfast each day
3. Zone 2 cardio should be done 5+ days per week
4. Do twice as many rows as pushes in your training
5. Don’t eat low carb if you want to gain muscle
6. Don’t fast if you want to gain muscle
7. If fat loss is your #1 goal, skip breakfast and just eat lunch and dinner (makes fat loss easier)
8. Caffeine blunts your appetite
9. Nicotine blunts your appetite
10. Don’t abuse 8 or 9, use them strategically (and be sure you don’t smoke…)
11. Animal protein trumps plant protein (by far)
12. Whey protein trumps animal protein
13. If you have compliance issues, skip the whey and eat meat
14. Most of your meals should be chicken, beef, eggs, Greek yogurt, fruit, rice, potatoes, and fish
15. Nuts are not a diet friendly food
16. Cheese is not a diet friendly food
17. Sleep more
18. Full body sessions > body part splits
19. Get 8k steps/day minimum
20. Walk outside in the sun if possible
21. Take vitamin D if #20 isn’t possible
22. There are no “biohacks” unless you mean steroids or testosterone
23. Perfect form > heavier weight
24. Gaining strength is addicting
25. A 500 calorie deficit per day is all you need
26. You can mess up on your diet once per week. Any more than that, and your progress will stall.
27. If you expect to lose it all in a month, you’re going to give up
28. The foods you eat during a diet are the same foods you eat when you’re maintaining, just different portions
29. Rest at least 2 days per week
30. Track your workouts and get stronger every session
31. Hit each muscle group at least 2-3 times per week
32. You can’t spot reduce fat
33. If you eat enough protein, you won’t be hungry, even in a deficit
34. If you can’t eat your favorite foods, your diet will not work
35. If your favorite foods are “junk food”, grow up and start eating like an adult
36. Take creatine daily
37. Take the picture. Post the selfie. Celebrate yourself.
38. Forget cheat meals until you’ve hit your goal body weight.
39. Relax on the HIIT. 1-2x per week, max
40. Time will keep ticking. You will always be busy. Fitness is “background noise” – you will need to do it, each day, no matter what.
So start today…Ok, which is your favorite?
Which one do you hate?
What did I forget?
—-
Check out Stu’s results from our group coaching program (below).
This is what happens when you put in the work.
You can learn more and join about our most popular – and affordable coaching offer here.
More AF Content From Around the Web:
Fitness isn’t a “21 day fix”.
Fitness is forever.
Stop looking at it as a goal to be accomplished.
Start looking at it as a lifelong journey.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J Anyman Fitness
Read the N.W.A. Newsletter Archives
Client Testimonials and Results
That opening line gets me every time… love this track… (NSFW – language)