I drink some whey for breakfast,

Chicken breast for dessert,

Someone ordered protein pancakes,

I just sip the syzurp.

– 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

One of the biggest truths in fitness (perhaps THE biggest) is that getting real fitness results… well… is extremely boring.

It has always been this way.

This fact has also given rise to snake oil salesmen, shady coaches, and ‘biohackers’ claiming to have the key to fix all of your frustrations.

I belong to Lifetime Fitness.

It’s a huge chain, one of those ‘globo-gyms’ with all the toys, bells, and whistles.

I’m a simple man, but I enjoy the luxury of having any toy I want to play with at my disposal – tons of machines, pendulum squats, belt squats, saunas, showers, pools… it has it all.

There’s some dudes in my gym that make me feel small.

I am by no means the biggest or strongest dude at the gym.

I love that.

It motivates me to keep pushing and keep working harder.

It’s also my social time.

The toughest part of what I do is there’s no real “team”.

It’s just me.

I don’t get to have much human interaction if I work out at home; so each day, I head to the gym and get it there.

I fist bump and chat with the regulars, being social is an important (and underrated) aspect of your health.

My gym also has a number of men (and women) well into their 60’s and beyond with a LOT of muscle mass and strength.

They look incredible; these are true, inspirational people.

Their bodies and their health are top tier for people in their 20’s, and they’re in their ‘Golden Years’.

They’re who I hope to be 20 years from now.

And guess what they do in the gym?

They do pushes.

They do bench presses, incline bench presses, and shoulder presses.

They use barbells, dumbbells, and machines.

They push each set hard – very close to failure – and put a lot of effort into each set.

They do pulls.

They do pull downs and rows.

They use barbells, dumbbells, and machines.

They pour their effort into every rep, and show perfect form at all times.

They do squats.

They do barbell squats, Smith machine squats, goblet squats, and lunges.

They use a full range of motion – no “half reps” here – and really give it their all.

They do hip hinges.

They do deadlifts, Romanian deadlifts, and hip thrusts.

They use barbells, trapbars, dumbbells, and the “Booty Station”.

They aren’t afraid to go heavy – they use max effort at all times.

But those 4 main movement patterns – pushes, pulls, squats, and hip hinges – are compound movements; they will make up 90% of your training program.

The other 10% is made up of isolation movements like bicep curls, lateral raises, tricep extensions, calf raises, etc.

So far so good, right?

Well, here comes the boring part.

If you want to have a fantastic physique you need to do these movements 3-5 times per week, every single week, quite literally for the rest of your life.

That’s the part that is difficult for a lot of people to grasp.

There is a finite number of exercises that will improve your physique.

You don’t need to do crazy complexes, or use wild set/rep schemes.

But you do need to show up and do the “boring” stuff over and over and over… and OVER again.

You need to eat ample protein. And watch your calories closely.

You need to hydrate properly. And get your 7 hours (minimum) each night.

And you need to do it for years.

Years.

Not days or months.

Years.

If you stop for a few months?

You’ll lose a lot of it.

It will take a long time to get back.

If you are constantly starting and stopping and starting and stopping… you’ll never achieve that “look” you’re going for.

Straight up, this is why so few people truly have an impressive physique.

You have to do the incredibly boring, tedious, monotonous work nobody wants to do day in and day out for literal years to accomplish your goals.

It’s very similar to investing, honestly.

If you want to be wealthy, there’s only a few ways to do it.

You could make a metric shit-ton of money.

But very few people have the ability to do that.

Or you could do what lots of people do… do it the boring way.

Live below your means.

Delay gratification.

And diligently invest over the span of 20-30 years every week/month.

In both scenarios, the path to your goals is clear cut and simple.

But that doesn’t make it easy… that’s for sure.

So embrace the boring, and make the sacrifices.

It sure beats the alternative, that’s for sure.

Be sure you’re building the proper habits you should always have so when it’s time to pull back from the medications, you’ve created a system that will work for you, without the aid of GLP’s.

I’ve been coaching men and women in 1:1, personalized protocols since 2013.

Here’s an example from Sam – he lost 50 pounds in my program and now has a 6 pack at the age of 49:

To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.

Looking forward to speaking with you.

April-17-2026

N.W.A. Tip Of The Week

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