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IIIIIIIIIIIIIII can’t be faded!

I’m a lifter from the ever-lovin’ gym!

– Nate Dogg (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

We’ve all been there before…

You’re trying to lose fat.

You’re nailing your diet.

You’re hungry and making sacrifices.

And you step on the scale one morning, and you’ve gained 3 pounds overnight…

It’s enough to make you want to throw your hands in the air and say “f*ck this, I’m done!” and reach for the bowl of ice cream…

When we’re dieting, we often live and die by the scale.

If we’ve lost weight in the morning, we’re happy.

If we’ve gained weight in the morning, we’re frustrated.

But what does a weight bump like that really mean?

Does it mean you’ve gained body fat?

No, not really…

One thing I always tell my 1:1 clients – you will not lose weight every single day.

Heck, you won’t even lose weight every single week, most likely.

Fat loss is linear.

Meaning, if you set your fat loss diet up to create a proper deficit – and you track your intake closely – you will lose weight linearly each week.

But scale weight is a different story; it’s not linear at all.

There are a number of reasons why your scale weight may have jumped up a bit – here are 6 of the most common…

Reason #1: You’re slightly dehydrated

Ironically, in order to reduce how much water weight you’re carrying, you need to drink more water.

A lack of hydration can cause water weight retention.

Reason #2: You ate more sodium than normal yesterday

Salt intake can cause excess water weight as well.

Did you eat foods that are saltier than normal?

That’s all it takes to bump your weight up a bit.

Reason #3: You ate dinner later than normal yesterday

If you normally eat dinner at 6 pm, and last night you ate dinner at 9 pm, your food hasn’t digested as much as it normally has by the morning.

It’s common to wake up a bit heavier in a scenario like this.

Reason #4: You didn’t sleep well last night

A bad night’s sleep can raise cortisol, the stress hormone.

Higher than normal cortisol levels can cause water retention; be sure to get your rest, it’s super important for weight management.

Reason #5: You have a dookie on deck

Enough said… a bit of indigestion can wreak havoc on your scale weight… give it time, it will pass (I hope, anyways)…

Reason #6: You had a hard workout yesterday

A tough, intense workout can cause swelling at the cellular level as your body repairs itself.

Intense training can cause weight spikes temporarily; give it time, it will pass.

Keep in mind a 2 pound fat gain would equate to eating 7,000 calories over your maintenance in one day.

Did you eat 10,000 calories the day prior?

No?

Then you didn’t gain 2 pounds of body fat.

Our clients take their scale weight daily and only look at the weekly averages over time.

The trend is what you should be looking at, not one specific day’s worth of data.

Stop relying on the scale so much.

Take body measurements.

See how your clothes fit.

Observe how you feel, and how your body moves.

And relax a bit… step away from the scale!

It’s just a number, and it’s a number that fluctuates big time, so don’t let it stress you out.

August-30-2024

N.W.A. Tip Of The Week

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