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Gym, gym, gym, gym… gym I do adore,
Now put the dumbbells on the rack, put the weights on the stack,
And holler at me when you walk through the door.
– 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
I was a whale at 30 (picture on the left).
I lost 85 pounds and I’ve maintained it and continuously improved my physique every year since then.
I’m 43 now, and the guy on the right.
Here’s 18 facts I’ve learned about fat loss that will help you:
1. It’s your fault you’re overweight.
Nobody is forcing you to overeat and not exercise.
That may sting, but the faster you realize it and accept it, the faster you will start to make positive changes in your life.
I’ve been there…
2. If you dine out frequently, it makes fat loss 100x harder, if not more.
Dining out should be a 1-2x per week treat, not a daily habit.
3. Every “diet” that has ever worked long term has you eating real foods, and making your own meals.
If you rely on food that comes from bags or boxes, you’re going to have a long, uphill battle to lose the weight.
4. Liquid calories are one of the biggest factors to obesity.
They don’t fill you up, they’re too easy to over consume, and they’re completely devoid of nutrition.
5. Snacking is a bad idea when dieting.
Avoid vending machines like the plague.
6. At work, only eat the food you made at home and brought for yourself.
Don’t deviate from this.
7. All calorie ‘trackers’ are lying to you.
It doesn’t matter what your watch, the treadmill or Orange Theory counter said.
8. Eliminating alcohol from your diet is like a cheat code for fat loss.
Not only is alcohol excess calories, it lowers your inhibitions, screws up your sleep, and tanks your recovery.
STOP DRINKING BOOZE.
9. The best dieters out there eat the same thing for breakfast and lunch most days, and have go-to dinners as well.
On the weekend, they often dine out, but they act responsibly.
10. Cardio burns more calories than strength training short term.
Strength training burns more calories than cardio long term.
11. It has never been proven in a scientific setting that going low-carb is superior to other dieting methods.
The missing ingredient to your fat loss woes is a calorie deficit.
12. Insulin resistance isn’t a good thing, but insulin in and of itself doesn’t cause you to ‘store’ body fat – that’s a total myth.
The leaner you get, and the more body fat you lose, the more insulin sensitivity you will have.
13. If you want to get lean and stay lean, you will be met with resistance.
Co-workers, family members, and friends will all tempt you regularly.
Don’t take it personally.
14. If you’re not consuming ample amounts of protein on your diet, you’re making things much harder than they need to be.
Protein fills you up, protects your muscles from catabolism (break down), and provides a metabolic advantage (20-25% of protein’s calories are used up during the digestion process).
Eat more protein.
15. Most people eat way too much dietary fat.
They think they’re doing themselves a favor by watching their carbs, and loading up on fatty cuts of meat and butter.
This is missing the forest for the trees.
16. Nobody got fat from eating fruit.
If your favorite guru told you that, find a different favorite guru.
17. If you want to lose weight, you’ll be hungry at times.
Deal with it. You won’t die.
Consider it a sacrifice for the years of gluttony that put you in the situation you’re in.
I know these sound harsh.
But maaaan, I wish someone had told me “like it is” years ago, when I first started.
Print this list off.
Read it often.
Follow the advice within.
Hit me up this summer when you’re in the best shape of your life.
———-
Linda lost a wild 65 pounds in Full Access: Anyman Fitness – our group coaching program.
To learn more about this affordable coaching option, tap here and see how we can help you.
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I don’t drink raw milk.
I don’t eat organs.
I don’t drink bone broth.
I don’t do HIIT intervals.
I don’t avoid dyes or preservatives.
I drink 3-4 diet drinks per day.
I use Splenda as a sweetener.
I love McDonald’s (I get it once every few months).
I use dressings/sauces with seed oils.
I walk for my cardio.
Occasionally, I have a few alcoholic drinks on the weekend.
Don’t let some X dork shame you into doing silly nonsense that doesn’t mean shit.
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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