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NWA-Archive

  • Picture of Jason Helmes by Jason Helmes
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The N.W.A. Newsletter goes out to 40k+ subscribers each Friday at 7 am, Eastern Time.

Each Newsletter contains time tested fitness advice to help you shred fat, gain muscle, and improve your life.

People across the globe have used The N.W.A. Newsletter to get into the best shape of their lives.

 

Plus, you’ll see the Best Social Media post from the last week, and of course, a sprinkling of 90’s gangster rap for your enjoyment.

To subscribe to the N.W.A. Newsletter, tap here.

You can also grab the N.W.A. Newsletter Spotify playlist here if you’d like.

 

Former Issues:

May 9, 2025 – Is Tadalafil a “Wonder Drug”?

May 2, 2025 – The Dangers Of GLP-1’s

April 18, 2025 – Should You Take Creatine?

April 11, 2025 – Is It “Selfish” To Exercise?

April 4, 2025 – What Is A “10 Inch Drop”?

March 28, 2025 – Lifting And Life Lessons for Brooklyn

March 21, 2025 – 10 Things I Know At 43 I Wish I Knew At 29

March 14, 2025 – How To Get Past A Fat Loss Pleatau

March 7, 2025 – The Reality Of Social Media Fitness Pictures

February 21, 2025 – The Only Training Goal You Should Have

February 14, 2025 – The Myth Of The Perfect Rep Range

February 7, 2025 – 3 Foods You Should Never Eat

January 31, 2025 – 17 Fat Loss Tips You Need To Hear

January 24, 2025 – The 10 Fat Loss Commandments

January 17, 2025 – 5 Reasons To Build Muscle

January 3, 2025 – 2 Habits For The New Year

December 27, 2024 – Christmas Is OVER (This Is Your Warning)

December 20, 2024 – The Hard Work Is The Shortcut

December 13, 2024 – 4 Things You Don’t Need To Do

December 6, 2024 – Should You Hire A Coach? (What To Look For)

November 22, 2024 – The “Big 5” Of The Holiday Season

November 15, 2024 – Get Leaner To Look Bigger

November 8, 2024 – Being Boring Is How You Win

November 1, 2024 – “Is It Just Macros And Workouts?”

October 25, 2024 – The Curse Of Social Media

October 18, 2024 – The Biggest Myth About People Who Exercise

October 4, 2024 – Is Your Metabolism “Broken”?

September 27, 2024 – 4 Things Successful Dieters Do

September 20, 2024 – Is Nikocado Avocado’s Weight Loss Healthy?

September 13, 2024 – Fitness Influencer Red Flags

August 30, 2024 – 6 Reasons Your Scale Weight Spiked

August 16, 2024 – Get Jacked Like A Gymnast

August 9, 2024 – Feel The Pain, Reap The Reward

August 2, 2024 – Dads, This Is Why We Lift

July 26, 2024 – “Muh Hormones”

July 19, 2024 – The Vacation Rules

July 12, 2024 – 2 Signs You’re Not Lifting Hard Enough

July 5, 2024 – This Is Why You Bulk

June 28, 2024 – The Truth About Low Carb Dieting

June 21, 2024 – The Problem With Machines

June 7, 2024 – A Parent’s #1 Responsibility

May 31, 2024 – The “Carnivore MD” Scam

May 24, 2024 – The Difference Between “Men’s Programs” and “Women’s Programs”

May 17, 2024 – The Protein Ice Cream Gamechanger

May 10, 2024 – The Power Of The 3 Second Eccentric

May 3, 2024 – The Skinny Fat Solution

April 26, 2024 – The Perfect Morning Routine

April 12, 2024 – Preventing Osteoporosis

April 5, 2024 – After 13 Years In The Gym, Here’s Everything You Need To Know

March 29, 2024 – The Hard Work You Know You Need To Do

March 22, 2024 – The Worst Question You Can Ask A Coach 

March 15, 2024 – Book Review:  Bad Therapy by Abigail Shrier

March 8, 2024 – Are You Tracking As Closely As You Think You Are? 

February 23, 2024 – Is American Food “Poison”?

February 16, 2024 – The Sober Fishing Trip

February 9, 2024 – Understanding Energy Balance

February 2, 2024 – Fitness Matters. To You. To Your Family. To Everyone. 

January 26, 2024 – The “Coolidge Effect” in Nutrition

January 19, 2024 – Why You Should Be As Boring As Possible With Your Fitness

December 29, 2023 – How To Get A+ Results

December 22, 2023 – Understanding Dopamine’s Role in your Actions

December 15, 2023 – The Benefits of Bulking and the AF Year in Review

December 8, 2023 – Water Fasting and Training Volume Considerations

December 1, 2023 – The Power Of The “Bro-Meal”

November 17, 2023 – How To Resist Holiday Weight Gain (and the BEST dessert recipe EVER)

November 10, 2023 – Life Lessons from Middle School Volleyball

November 3, 2023 – Why Your Weight Is A “Lagging Measure”

October 27, 2023 – How To Earn Your Halloween Candy

October 20, 2023 – How To Avoid Hitting “The Wall”

October 13, 2023 – Are Blood Glucose Monitors Worth It?

September 29, 2023 – The “Benefits” Of Fasted Cardio

September 22, 2023 – The (Shocking) Benefits of 6 Months of Sorbriety

September 15, 2023 – Does Fat Make You Fat?

September 1, 2023 – Is Eating Over 20 Grams Of Protein In One Sitting A “Waste”? 

August 25, 2023 – Cardio For Fat Loss and The Worst Part Of “Leveling Up”

August 11, 2023 – The Myth of “Obese People Eat A Lot”

August 4, 2023 – The Meal Plan Scam And Procrastination

July 28, 2023 – Fitness Is A Force Multiplier

July 21, 2023 – Does Aspartame REALLY Cause Cancer?

July 14, 2023 – Who Do You Trust? (The TRUTH About Seed Oils.)

July 7, 2023 – The Vacation Guide

June 30, 2023 – Macro Tracking 101 (Why We Do It, and What’s Important)

June 23, 2023 – 5 Things You NEED To Track

June 16, 2023 – Bruce Lee and Defying Aging

June 2, 2023 – Dieting Simplicity, Gaining by Losing, and Tracking Your Progress

May 26, 2023 – Nutritional Mistakes, Lower Back Pain Cures, and Total Sobriety

May 19, 2023 – Weekend Diets, Movement is Medicine, and The Marshmallow Experiment

May 12, 2023 – Metabolism Hacks, Sarcopenia, and Exercise as Therapy

May 5, 2023 – Fat/Carb Combos, A Simple Plan For Success, and Lessons From Volleyball

April 28, 2023 – Protein Absorption, Muscle Retention, and Perception

April 14, 2023 – The Body Image Issue

April 7, 2023 – The Silliest Myth Ever, Assault Bikes, and Compliments

March 31, 2023 – Good Protein Sources, Junk Volume, and Fitness is a Skill

March 24, 2023 – 26 Things I Wish I Knew Before Losing 85+ Pounds

March 17, 2023 – The Hippocratic Oath, Longer Rest Periods, My Momma (!), and Snoop

March 10, 2023 – Taking It Slow, Growing Your Glutes, Eating More, and 50 Cent 

February 24, 2023 – The Do’s and Don’ts of Muscle Retention When Dieting

February 17, 2023 – The Nutritional Hierarchy For Fat Loss

February 10, 2023 – Obsession and “Myoreps”

January 27, 2023 – The junk food solution

January 20, 2023 – How to do fitness when a loved one dies 

January 13, 2023 – Are “net carbs” a scam? 

December 30, 2022 – Protein Absorption and How To Fake It ‘Til You Make It 

December 23, 2022 – Dole Whip and Eating The Elephant

December 16, 2022 – Tolerable > Fun when it comes to fitness

December 9, 2022 – Is Sugar The #1 Nutritional Boogeyman? 

December 2, 2022 – The Protein Leverage Hypothesis

November 25, 2022 – The 6 Habits Of People Who Stay Lean

November 18, 2022 – How To Survive The Holidays

November 4, 2022 – The Dangers And Pitfalls Of Alcohol

October 21, 2022 – Pareto’s Principle In Action (You get 80% of your results from 20% of your inputs)

October 14, 2022 – 38 Fat Loss Facts You NEED To Understand

October 7, 2022 – Hydration Levels, Ice Baths, and how to be in the 1% of Fitness

September 30, 2022 – Body Recompositions, Lifting “Light” Weights, The Insane Benefits of Strength Training and Dre

September 23, 2022 – The Sleep Issue (Nutrition/Supplements, Exercise, and Mindset Tips on how to sleep better) and Biggie

September 16, 2022 – The Creatine Issue (Nutrition, Training, and Mindset Tips on how to use creatine effectively) and Dre

September 2, 2022 – The Bulking Issue (Nutrition, Training, and Mindset Tips on exactly how to bulk properly) and Kanye

August 26, 2022 – The Big Ass Salad, Doing Less In The Gym, Motivation v. Discipline v. Habit, and Kanye

August 19, 2022 – Tracking Your Food, The Benefits Of The Romanian Deadlift, Starting With The Bar, and Biggie

August 5, 2022 – How To Take Creatine, A New Progression Model, Online Bullies, and Drake

July 29, 2022 – Sleeping Tips, The Power Of 10k Steps, Mental Health, and Snoop Dogg

July 22, 2022 – Staying In “Perma-Cut”, Silly Instagram Workouts, Treating Yourself Like A Friend, and Nate Dogg

July 8, 2022 – The Tiers Of Carb Choices, Training Like A Bodybuilder, Settling For Mediocrity, and Biggie

July 1, 2022 – Tasty Non-Alcoholic Beverages, A Primer On Metabolism, Living Like Your “Ancestors”, and Kanye

June 24, 2022 – Intermittent Fasting Benefits vs Drawbacks, “Boot Camp” Classes – Yay or Neigh?, Metabolism As We Age, and Kanye

June 17, 2022 – Macro Friendly Family Meals, Growing Your Guns, “Wait ‘Til You Get Older”, and Eazy-E

June 10, 2022 – Summer Booze, Full Front Raises, Being “Extraordinary”, and Jay-Z

June 3, 2022 – Calorie Counters, Long Training Programs, 75 Hard, and Kanye 

May 27, 2022 – Weekend Diets, Rest Periods, Loving Your Body, and Kanye

May 20, 2022 – The Diet After The Diet, Training On A Budget, Satisfaction, and Jay-Z

May 13, 2022  –  Healthy Eating on a Budget, Good Posture, Nobody Cares About You, and Biggie

May 6, 2022  – Heat Exposure For Fat Loss, Coaxing Muscle Growth, Men Helping Men, and Eminem

April 22, 2022  – Egg Protein Powder, 2 Sets vs 3 Sets For Performance, Never Compare Yourself To Others, and Kanye

April 15, 2022  – The Health Halo, Lifting Makes You Bulky, Society’s Health Standards, and Kanye

April 8, 2022 – Himalayan Pink Sea Salt, Direct Abdominal Work, Being A “Yes” Man, and Ice Cube

April 1, 2022  – Collagen Peptides, Bar Position On Your Back Squat, Morning Routines, and Dre

March 25, 2022 – Off Limit Foods, Progression Models, Cutting Through Your Psychology, and Biggie

March 18, 2022  – Is Salt Healthy?, Reducing Friction, Being “Off-Plan”, and Ice Cube

March 11, 2022  – Calorie Density, Step Counts, Obsession, and Kanye

March 4, 2022  – Sleep And Fat Loss, Linear Progression Models, One Good Day, and Mobb Deep

February 18, 2022  – Aspartame, Performance Tracking, The Power Of Focus, and Kanye

February 11, 2022  – Healthy Food “Products”, Muscle Retention As You Age, The Power Of Habits, and Biggie

February 4, 2022  – Paying For Convenience, Muscle Confusion, Physical Gifts, and Eminem

January 28, 2022  – Cooking With Cast Iron, Move Every Day, Forge Your Own Path, and Naughty By Nature

January 21, 2022  – Alcohol, Training With Machines, Returning After An Injury, and Bone Thugs N’ Harmony

January 14, 2022  – Cold Water, Glute Development, Resolutioners, and Eazy-E

December 31, 2021  – Small Bites, Dynamic Warm-Ups, Practicing Gratitude, and Dre

December 24, 2021  – Healthy Eating At Disney, Squatting In Running Shoes, Choose Your Hard, and Juvenile

December 17, 2021  – Frozen Produce, Holiday Eating, Band Of Brothers, and Jay-Z

December 10,2021  – The Big Rocks, Walking, The Broken System, and Montell Jordan

December 3, 2021  – Protein Requirements, Working Out vs. Training, Work/Life Balance, and House Of Pain

November 26, 2021  – Thanksgiving Leftovers, Wrist Positioning, Dieting Is A Skill, and Ludacris

November 19, 2021  – Intuitive Dieting, When Shit Gets Hard, Being Kind To Yourself, and 50 Cent

November 12,2021  – The Big 3, Machines vs. Free Weights, The Gap and The Gain, and Snoop Dogg

November 5,2021  – The Danger Zone, Leg Days For Tall People, Being Uncomfortable, and Eminem

October 29, 2021  – Earning Your Treats, The Mind-Muscle Connection, Perspective, and Chuck D

October 22, 2021  – Satiety Index, Losing Fat via Cardio, Food Guilt, and Drake

October 15, 2021  – Fasting, Issues With Ab Training, You vs. You, and Shock G

October 8, 2021  – Uniform Eating, Reverse Pyramid Training, Being A “Weirdo”, and Jay-Z

October 1, 2021  – Healthy Carbs, Single Leg Work, Lifting Weights Is Selfless, and Nate Dogg

September 24, 2021  – Healthy Eating Made Simple, Elbow Issues, Go Harder, and Kanye

September 17, 2021  – Dietary Fat, Recovery Myths, Minimize The Change, and Snoop

September 10, 2021  – Food Freedom, Getting Stronger, 6 Minutes Per Week, and Shock G

September 3, 2021  –  Bougie Pops, Century Sets, The Future You, and DJ Khaled

August 27, 2021  – Fish Oil, Training For Aesthetics, Taking Responsibility, and Snoop

August 20, 2021  – Watermelon, Muscle Gaining Exercises, Regret, and The Beastie Boys

August 13, 2021  – Relaxing On Vacation, Bro-Splits, Rushing Progress, and Eminem

August 6, 2021  – Alcohol And Fat Loss, “Boring” Workouts, New Identities, and Ludacris

July 30, 2021  – Added Fats, Strength Standards, World War II, and 2 Pac

July 23, 2021  – Colorado, Tendinitis, Save Yourself, and Scarface

July 16, 2021 – Double Issue Part 2  – Creatine, Ego Lifting, Re-Framing Your Thoughts, and Vanilla Ice (lol)

July 16, 2021 – Double Issue Part 1  – Centurions, Training Logs, Personal Sacrifice, and M.C. Ren

July 9, 2021  – Food vs. Entertainment, Dumbbell Squeeze Press, Steroids, and Eazy-E

July 2, 2021  – 4th of July, Simple vs. Complex, Re-Framing Weightlifting, and Ice Cube

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