Excuse me lil’ homie,

I know you don’t know me,

but my name is Windy and,

I like to workout and…

– 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

I’ve never really been a fan of cardio in the traditional sense.

Running, jogging, using the elliptical, the stair stepper – it always felt like torture to me.

This is why I felt like a weight had been lifted off of me when I realized I didn’t actually have to do cardio to lose weight.

(I know that sounds like a crazy statement, but before I learned how this all works, I did actually believe the best way to lose weight was to run it off of you.)

For many years I didn’t do any cardio at all.

I didn’t need to.

My resting heart rate was fantastic, my blood pressure was optimal, and I had no issues dropping fat if I wanted to.

This was all true until one thing changed in my life… I quit teaching.

All of a sudden, it wasn’t as easy to drop the pounds when it was time for a pre-summer fat loss cut.

At first, I wondered why.

But it wasn’t a huge secret; in fact it was blatantly obvious.

When I was teaching, I was on my feet all day.

I would often log 10k+ steps every day, basically without trying.

In essence, I was getting my cardio in without intentionally doing it – it was just happening.

Once I stopped teaching and started working on Anyman Fitness full time?

Welp… looks like I’m just another sedentary guy with a desk job now…

Womp womp…

I had to become intentional in order to move enough throughout the day.

Even though I didn’t necessarily like cardio, I knew I had to do it in order to be healthy.

Having a sedentary desk job and a very low step count is bad for your heart and your well being, there’s no other way to put it.

Eventually, I found a cardio protocol I could live with – it’s called “4-4-40”.

Simply put, 4-4-40 is done on a treadmill.

You walk at 4 miles per hour at an incline of 4 for 40 minutes.

Nothing more, nothing less.

I do 4-4-40 after each gym workout, 5 days per week.

In the summer, I skip the 4-4-40 and walk outside; I soak up the sun and get the natural vitamin D into my system.

I have to go 6 months of the year stuck inside, so I’d much rather enjoy the fresh air when I can.

There are a lot of benefits to walking at an incline post workout.

You are likely to be in Heart Zone 2, which is a “slow, easy pace, but not a leisurely walk”.

If you’re in Zone 2, you can talk, but you cannot carry on a full conversation without getting winded.

Zone 2 cardio is fantastic for your heart; most of your cardio should be in Zone 2.

Also, incline walking with promote blood flow throughout your whole body, improving recovery post workout.

It will reduce your stress and cortisol levels, helping you sleep at night.

It’s wonderful for your mental health.

And yes, of course it will burn some extra calories, too.

Some studies even show incline walking burns more calories than running on flat ground does.

If you’ve tried running and stair-stepping and you’re not a fan, give 4-4-40 a try.

Actually, first try 3-3-30.

Then, slowly work your way up.

Admittedly, 4-4-40 is a pretty darn quick walk at an incline for 40 minutes, you may not be able to do it right off the bat.

But I’m a huge fan.

I’m sweaty and I feel great after the workout, ready to tackle the day.

I’m sure you will as well.

1:1 coaching spots for 2026 are filling up quickly.

If you’re serious about nabbing one, I’d recommend applying for a spot here soon…

Here’s an example from Stu – 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.

February-20-2026

N.W.A. Tip Of The Week

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