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Can I lift in the mornin’ without giving you half of my gains,

And even worse, if I was small, would you want me?

If I couldn’t give you 20″ arms and all them finer things,

Ladies kill for, would you still roll?

– Jay-Z (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

Once you understand energy balance and how it works, all of the mystery around nutrition and fat loss goes out the door.

Before I started coaching others, I made every mistake in the book.

I fell for the fancy fads so many others fell for; I’m not infallible.

My first introduction into anything nutrition related was a documentary a friend recommended to me titled “Fat Head”.

I gave it a watch.

It was heavily touting “The Insulin Hypothesis”, claiming carbohydrates are the cause of all fat gain.

(The Insulin Hypotheses is the incorrect idea that insulin is a storage hormone, and when you eat carbohydrates it’s impossible to lose fat; everything you eat will automatically become adipose tissue.)

But I bought it hook line and sinker…

I remember being in the grocery store, upset because I couldn’t grab a pack of turkey sausages… because they had 7 grams of carbs in them, and that would make me gain weight.

7 grams of carbs.

That’s 28 calories.

I probably burn that many calories when I sneeze… (LOL)

Eventually, of course, I made every mistake in the book, and learned a load of information along the way.

I learned who I could trust in terms of nutrition and training advice, and perhaps more importantly – who I couldn’t trust.

And I started expanding my skills as a coach and refining them working with others.

Along the way, it became clear how energy balance works.

I’ll give you some bulletpoints and helpful tips.

#1: Calories matter, and CICO is undefeated

“CICO” means “calories in, calories out”.

If you consume more than you burn, you’ll gain body fat.

If you consume less than you burn, you’ll lose body fat.

Widly enough, there are people that argue this out there on the internet.

But you’re lucky, you’re in our community, so above all else, understand that calories matter more than anything else.

We all eat more calories than we think, and we burn less than we think as well.

This is fact.

Over the last 30 years, our calorie consumption has gone up, and our activity levels have gone down.

This is the biggest contributor to obesity by far.

More than sugar, more than seed oils, more than high fructose corn syrup, more than anything.

We simply eat more than we used to, and we don’t move much at all, because we’re all nose-deep in our screens.

Period.

#2: Eating lots of protein is the best dietary strategy there is

The first thing we do with our clients is set up their macronutrient recommendations.

We give them plenty of protein.

A good gauge for how much protein you should be eating?

What did you weigh as a senior in high school (in pounds)?

Eat that many grams per day.

Protein fills you up, it has a massive metabolic advantage (25% of protein’s calories are used in digestion) and it spares muscle.

Unpopular Opinion: If everyone on earth ate the proper amount of protein, within 2 years the obesity rates would plummet to levels not seen in decades.

It’s THAT important.

#3: Lifting weights to gain muscle/boost your metabolism doesn’t help as much as you think (but you should still do it)

You often will hear “lift weights to gain muscle and you can eat more because your metabolism will be higher”.

Technically this is true… but you have to gain a shit ton of muscle for it to really make a difference.

A pound of muscle burns about 6 calories per day at rest.

If you gained 20 pounds of muscle, your metabolism would go up about 120 calories per day, or the size of a large apple.

That’s not much.

But that doesn’t mean you shouldn’t prioritize lifting.

There are loads of reasons to lift weights, the biggest of which to keep sarcopenia (muscle loss as you age) at bay.

Lift hard.

Just don’t think it’s going to drastically change your metabolism or anything.

#4: Walking more might be the biggest fat loss hack there is

I’m not a fan of doing cardio for the sake of fat loss.

Working out more just to burn calories is inefficient; control your diet instead.

Plus, not many of us have the energy to be running or doing cardio non stop.

However, getting more steps in will have the same effect.

The difference in fat loss rates between 3k steps per day and 10k steps per day in our clients is staggering…

It can add up to 300-500 extra calories burned per day.

That is a LOT!

Get a standing desk. Take walking meetings. Get a dog.

Do what you gotta do.

Walking is the fat loss hack nobody wants to do…

And my favorite tip:

#5: No foods are fattening if you’re in a calorie deficit

None.

Doesn’t matter what it is.

If you watch your calories, there are zero foods that will cause you to gain weight.

If there are trigger foods you know will cause you to overeat, of course you want to avoid those.

But there’s no reason why you can’t enjoy your diet, sneak in a few treats where you can, and still make great progress.

In fact, you could make the argument that would make your diet more enjoyable, and easier to sustain over time.

—-

Check out Kristin’s results from just one month in our group coaching program. You can learn more and join about our most popular – and affordable coaching offer here.

February-9-2024

N.W.A. Tip Of The Week

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February-9-2024

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N.W.A. Tip Of The Week

More AF Content From Around the Web:

Site Links

Coaching

Social