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1, 2, 3, 4, 5, 6, 7, 8, 9… it’s the 10 Fat Loss Commandments, WHAT…

– Biggie (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

From on high, these 10 Fat Loss Commandments are indisputable.

While you can lose fat without them, the odds of doing so, and keeping it off permanently will dwindle.

These are not quick fixes, nor are they shortcuts.

If you’re looking to lose 20 pounds in 2 weeks, just to regain it all in a weekend, these Commandments are not for you.

If you are looking to develop the skills and correct approach to lose the weight and keep it off for the rest of your life, these 10 Commandments are your new Guiding Light.

Commandment #1: Thou shalt greatly reduce, or eliminate, your alcohol consumption.

There are no positive benefits to drinking alcohol.

None.

If you drink to inebriation 2-3x per week (or more), you are making fat loss multiples harder than it needs to be.

When alcohol is in your system, all fat loss halts to a stop.

Extra calories are consumed.

Sleep is wrecked.

Heart rate is elevated.

And bad dietary choices become rampant.

Stick to 2-3 drinks on one night per week at the absolute most; eliminating it completely is an even better choice.

Commandment #2: Thou shalt eat a shit-ton of protein.

If you don’t know how many grams of protein you are eating each day, you are not eating enough.

This is a truth of dieting.

Protein fills you up, boosts your metabolism, helps you recover from workouts, and helps you retain your muscle.

Eating ample protein is far and away the most effective habit to have a permanent healthy body fat percentage.

Commandment #3: Thou shalt eat whole food carbs.

Whole food carbs consist of rice, potatoes, fruit, veggies, and oats.

Bread and pastas should be eaten more sparingly.

Sugars and honey should be eaten rarely.

Sauces, candy, and treats should be avoided for the most part (or a rare treat when you can fit them into your daily calorie goal).

“Junk food” are not ‘carbs’ – they’re carb and fat combos.

Pizza, fast food/fried food, baked goods, ice cream, etc are not “carbs” – they’re junk food.

Commandment #4: Thou shalt lift 3-4 times per week consistently.

If you don’t lift weights as you try to lose fat, you will lose muscle rapidly.

You will soon be ‘skinny fat’ – and even if you look decent with a shirt on, you’ll be flabby and under-muscled with your shirt off.

Lift weights consistently and with intensity.

Train your whole body.

Track every rep, set, and weight.

Repeat workouts week to week.

Play “beat the training log” every time you walk into the gym.

Lose pure fat, not “weight”.

Commandment #5: Thou shalt understand calories are KING, and track them properly.

It’s not seed oils that cause obesity.

Or sugar.

Or food dyes.

Or additives and preservatives.

Avoid those things if you wish, but understand your calories must be in the proper range.

If you eat too much chicken and broccoli, you will not lose fat.

It is possible to eat too many calories, even if you’re eating whole foods.

It happens regularly.

Commandment #6: Thou shalt realize dietary fat adds up QUICKLY.

Eating non-stop ribeyes, bacon, and butter sounds incredible.

But those foods have a TON of calorie due to their fat content.

Resist the urge to eat nothing but ultra-fatty foods.

They make for wonderful social media posts, but they will leave you frustrated with your weight loss progress.

Fat has 9 calories per gram, over 2x as many calories per gram as protein and carbs.

Plan accordingly.

Commandment #7: Thou shalt walk an hour per day, minimum.

Walking is the simplest and easiest way to burn calories.

It’s easy.

Everyone can do it.

It’s the most accessible form of exercise we have.

And we don’t do it nearly enough.

If you walk intentionally for 1 hour per day, you will get your steps into the 8k+ range without too much trouble.

Get a treadmill desk.

Break up the walks if you must.

Walking more will work wonders for your mental health, help you sleep better, and of course, help you burn more body fat.

Commandment #8: Thou shalt sleep 7 hours per day, minimum.

A lack of sleep leads to heightened cortisol, increased muscle loss, excessive hunger, and impacted recovery from training.

You need your sleep.

Studies consistently show it’s significantly easier to lose body fat when you’re getting enough shut eye.

Get black out curtains, eye masks, and ear plugs.

Keep your room cool (under 66 degrees Farenheit).

Turn the electronics off an hour before bed time.

And put your head on the pillow 7 hours (or more) before you must wake up.

Commandment #9: Thou shalt not purchase fat loss supplements.

Say it with me: You cannot “supplement” your way to fat loss.

Resist the potions, powders, and pills that promise you the world.

No, ginkoba isn’t going to do it.

Nor will raspberry ketones.

There are a few supplements that do reduce your hunger levels and speed up your metabolism a bit – but they’re simply stimulants that raise your heart rate (and can be very dangerous).

If you rely on them to help you lose fat, you’re going down a dark path.

It’s best to fight your battles el natural.

Commandment #10: Thou shalt not deviate from these commandments; have patience, and execute them daily.

There is no quick fix to this.

You will not be perfect.

Nobody is.

Understand this is now the way you live, and focus on executing every single day.

If you mess up, forget it and move on, nobody is perfect.

Have no shame, no guilt, and no worries – tomorrow is another day.

Stack up your wins.

Never have 2 bad days in a row.

Stick to them like glue, and you’ll find yourself lean, mean, and strong.

So it has been done, and shall be forever more.

———-

Linda lost a wild 65 pounds in Full Access: Anyman Fitness – our group coaching program.

To learn more about this affordable coaching option, tap here and see how we can help you.

January-24-2025

N.W.A. Tip Of The Week

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