Let’s lift weights tonight,

Let’s grab the bar and get strong tonight,

Head to the gym and get swole tonight,

‘Cuz I don’t really care what they all say, right?

– Kanye (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 have seen thousands of people lose a significant amount of body fat during my career.

I’ve had hundreds of clients lose over 50 pounds.

I’ve had dozens of clients lose over 100 pounds.

I’ve had a handful of clients lose over 200 pounds.

I’ve also seen a few of those clients gain it all back as well…

Why does this happen?

The simplest answer is “they stop doing the program”.

But what about the program made it unsustainable long term?

WHY did they stop doing the program?

That’s the real question to answer.

Now if they just said “F it, I’m going back to eating like a pig”, okay, fair enough.

Free will is a thing, that one is on them, not me.

BUT if that’s not the case… and the weight slowly came back to them despite their best efforts… that IS on me.

That’s a problem I need to address.

After seeing this pattern time and time again, I am convinced the reason this occurs is usually because the client never attempted to move past the “fat loss” stage and into the “lifestyle” stage.

At the end of a fat loss diet, your metabolism is depressed (lower).

This is natural and normal.

Your metabolism is not a static figure.

It is dynamic, and as you eat less, you burn less calories.

There is less “you” since you’ve lost weight.

Your body naturally will have less energy.

You may not even realize it but that will cause your metabolism to get lower and lower if you stay at that low intake level.

Once you hit a leanness level you are satisfied with you must begin the process of moving towards maintenance.

That can be difficult for some people to handle.

They just fought tooth and nail to lose the weight.

They are terrified of putting the weight back on.

Because of this many people are hesitant to eat more… and they get stuck in “perma-cut” if you will.

If you don’t move towards maintenance, you will never give your metabolism a chance to rebound.

When I get a client who is finished with fat loss, and we start eating more, the funniest thing happens…

Usually they are still in a deficit.

But why?

Because the extra food gives them an energy boost.

They move around more, their workouts get better, and their “NEAT” increases (non-exercise activity thermogenesis).

So, we track this closely.

And if we have wiggle room, we up the calories again.

Rinse and repeat.

This is how you methodically boost your metabolism over time without adding any additional body fat to your frame.

But here is the catch… the difference between “fat loss” and “maintenance” for most people is around 500-600 calories.

That is not very much food.

In fact, a few handfuls of chips throughout the course of the day and that entire amount is gone.

This is another important aspect people miss.

You cannot stop tracking closely just because you are finished losing fat.

If you totally stop tracking things, odds are good you will blow by those 500 extra calories in no time.

And the pounds will creep back on before you know it.

My advice to you is simple.

Spend time in fat loss and get under 20% body fat (men) or 30% body fat (women).

After you get to that level, decide if you want to go farther (anything more than this is mainly for aesthetics/looks – but hey, that can be fun as well!)

Then, once you are totally finished with losing body fat, begin the process of eating more and rebuilding your metabolism.

Experience what “fat loss” feels like.

What “maintenance” feels like.

And even what a “lean bulk” feels like.

Once you’ve experienced all of these fitness nutritional phases, the odds of you maintaining your results long term sky rockets.

I’ve seen it over and over again with my 1:1 clients.

Whatever you do, don’t stay in “perma-cut” forever.

That’s not a way to live, that’s for sure.

I’ve been coaching men and women in 1:1, personalized protocols since 2013.

Here’s an example from Tres – he lost 30 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.

July-24-2026

N.W.A. Tip Of The Week

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