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Chikity-check your form before you wreck yourself,
‘Cuz rounded back deadlifts are bad for your health.
– Ice Cube (probably)
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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
I get a lot of questions in my DM’s on social media.
It comes with the territory when this is your job and career.
When possible, I try to help out, free of charge.
I remember how stoked I would have been to have a coach I admired respond with helpful advice back when I was in their shoes.
Yes, you heard that right – before I started Anyman Fitness, I was a guy who followed popular fitness bloggers, and I used their advice to get into great shape.
I suppose it all comes full circle eventually.
One common question I get is:
“Hey, Coach J, I seem to have plateaued a bit. What should I do to get past this plateau?”
My response is always the same:
“Nothing.”
Let me explain…
The basics of fat loss never change.
No matter what stage of fat loss you are in.
You can be 40% body fat trying to get to 20%.
20% body fat trying to get to 15%.
Or 15% body fat trying to get to 10%.
The basics are the basics, and they have stood the test of time.
You don’t need to do crazy extended fasts to lose fat.
You can fast if you enjoy it and it fits your lifestyle.
But it’s unnecessary.
It does not cause fat loss or expedite the process in any way.
A calorie deficit causes fat loss, regardless of your meal frequency.
Fasting can also cause binging problems in many people; if this is you, recognize it and avoid it.
You don’t need to do high intensity cardio every day to lose fat.
In fact, you should only do high intensity cardio a couple of times per week, max.
I’m talking about hard intervals or sprinting.
It’s very taxing on your central nervous system, and overdoing it can be a net negative.
(Walking briskly each day is a excellent idea, though.)
You don’t need to kill yourself with 2-hour grueling strength training workouts to lose fat.
An hour, maximum, in the weight room is all you should be doing.
3-5 compound movements.
3-4 sets per movement.
6-15 rep range.
And a couple of isolation movements as the ‘icing on the cake’.
That’s it – at that point, your strength and recovery is compromised, and you should get out of the gym and get on with your life.
You don’t need to go ‘Keto’ or Carnivore to lose fat.
Reducing your carbs a bit and focusing on “God Tier” carbs is a great idea (rice, potatoes, fruit, and oats).
But going carb free is completely unnecessary.
It’s also a great way to lose strength and decrease your performance in the weight room.
Here’s what you need to do if you’re struggling to lose fat:
- Eat 1 gram of protein per pound of your goal weight daily
- Eat in a 300-500 calorie deficit every day
- Strength train 3-4 times per week for an hour (max)
- Track your workouts every session and get stronger
- Get 8k steps per day, minimum
- Aim for 7 hours of sleep per night
That’s it.
The entire list.
But you need to execute these 6 things ruthlessly, every single day, without fail.
And above all you need to HAVE PATIENCE and work on your consistency and adherence.
The good news is these 6 things are the foundation of a healthy, fit lifestyle.
They should not cause excessive hunger, or be overly difficult to accomplish.
They should be sustainable, and doable, without causing you to burn out or quit.
The path to success is found in the simple, daily habits you can execute regularly.
They’re not difficult to do for a single day.
The difficult thing is learning how to stick to them day in and day out until they become automatic.
The faster you strive to accomplish this task, the faster you will reach your fat loss goals.
———
Check out Jordan’s results from our coaching program.
65 pounds down, looking like a new man:
Full Access: Anyman Fitness unlocks all of our best training programs and custom nutrition for your goals.
It’s by far our most popular – and most affordable – coaching option.
Check out how we can help you here.
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Thinking aspartame is worse than sugar or high fructose corn syrup is peak idiocracy.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
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My boombox in middle school was constantly bumping this track. (NSFW – lyrics)