August-14-2026

This here’s a jam for all the fellas,

Try to do what the gym bros tell us,

Don’t be small and overzealous,

You gotta lift and make everyone jealous.

– Young MC (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

Dieting gets progressively more difficult the leaner you get.

If you are 40% body fat, it’s easy to lose 5 pounds of fat.

If you are 10% body fat, it’s really, really difficult to lose 5 pounds of fat.

This is due to your body’s defense mechanisms.

Your body wants you to be healthy.

But “healthy” in terms of basic biochemistry is about 20% body fat for men and 30% body fat for women.

Anything past that is mainly for aesthetics; there is no real health benefit to going any lower than those percentages (and at some point it starts actually being unhealthy to go lower).

Because of this, you really don’t have to do *that* much to lose a bunch of weight and be healthy.

Yes, I’m a coach, and because of that, I need to quantify things for my clients.

If we don’t have things quantified, we don’t have variables to adjust if we need to.

For this reason, I will always require tracking calories and macros for my clients.

But if you’re not my client… well… you can go a pretty far way without being too obsessive.

Here’s how it works:

If you want to get to the healthy body fat range (20% for men, 30% for women), here’s what you will need to do:

Stop snacking.
Eliminate liquid calories.
Track your protein and be sure you’re eating enough.
Moderate alcohol (2-3 drinks per week, max).
Lift weights 3 times per week (minimum).
5 out of every 7 days, these things all need to happen.

Notice there’s still a bit of wiggle room.

You can have a few “blips” per week and you’ll likely still make pretty good progress.

But overall, you’ll need to consistently nail the items above.

But once you hit those “magic numbers”, things get tougher.

If you want to get to solid, aesthetic body fat ranges (15% for men, 25% for women), here’s what you’ll need to do:

All of the above items, PLUS…
Track your carbs and ensure you’re not overeating them.
Reduce dining out to 1-2 times per week, max.
Cut booze even further (1-2 drinks per week).
Add in Zone 2 cardio (get your steps every day).
6 out of every 7 days, these things all need to happen.

Notice the additional sacrifices that must be made.

Protein and carbs are both totally on point.

You’re only dining out 1-2 times per week and you only get a few drinks.

You’ve gotta hit your steps and be really consistent with everything – only one blurb per week where you mess up…

Now, if you want to get into elite shape body fat percentage wise (10% for men, 20% for women), here’s what you’ll need to do:

All of the above items, PLUS…
Track all 3 macronutrients – protein, carbs, and fats.
Make all meals at home except for one, max.
Eliminate booze entirely, no exceptions.
Possibly add in 1-2 HIIT workouts (sprinting, intervals, etc).
7 out of 7 days must be nailed, no exceptions.

Whew!

That is some serious dedication if you can hack that.

But that’s what it takes.

Your body doesn’t WANT you to be that low in body fat percentage.

As a defense mechanism, you’re going to feel cranky, tired, and lethargic.

Your body is trying to preserve calories.

But you need to suck it up if you want to get there.

For a lot of people, the juice isn’t worth the squeeze.

To me, being around 16-18% is the sweet spot.

I have a flat stomach, a little bit of ab definition, and I can still have a good amount of fun without restricting myself too badly.

You have to decide for yourself what you’re willing to give up – nobody can do that for you.

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

Here’s an example from Tres – he lost 30 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.

N.W.A. Tip Of The Week

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