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It’s like that, and it’s like this,
I got to the gym and I started to lift,
The weights got heavy, you know what I was thinkin’,
After I was done, my body was achin’.
– Eazy-E (probably)
You know the drill… if you’re the first person who responds and can tell me which Eazy-E song this is without Googling – play fair – I’ll send you a free item from our Swag Shop.
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
You do not defy the laws of thermodynamics.
There’s a big push in fitness to blame your lack of fat loss on “hormones”.
The thought is that suboptimal hormonal profiles are making it impossible for some people to lose weight.
The culprits are often named as increased cortisol, too-low-testosterone, or perhaps post-childbirth, or menopausal hormone changes.
In the last few months, I’ve seen numerous threads on this on social media.
I try my best not to engage, but sometimes, I can’t help myself.
I’m not an endocrinologist.
As such, I can’t make claims that I can “fix” your hormones with my special diet and workout plans.
If you sincerely think you have a hormone imbalance, you should seek medical advice for your issue.
BUT I’ll tell you what I am.
I’m a fitness coach.
And I’ve been blessed to have a successful 11 year career in the industry so far, and I have worked with many thousands of people.
Many of those people have been women, 40+ who thought they were “broken” due to their hormones.
Social media is a powerful thing, and so is “group think”.
Confirmation bias is difficult to avoid as well.
People are duped into thinking it’s impossible for them to lose weight all the time.
It works like this…
- You are an older, sedentary, perhaps petite woman who is struggling to lose weight.
- You’ve been trying to lose weight using gimmicky diets, or trying to “cardio” the weight off of you.
- You are getting frustrated, and you’re scrolling social media.
- You see a thread from an intelligent sounding “doctor” who is promoting their latest “hormone fix” book, and the doctor is telling you it’s not your fault, your hormones are broken.
- The thread has 1,000 comments of other women – just like you – who are struggling to lose weight.
You can see how easy it would be for confirmation bias to kick in in this situation.
You’ll see this thread and think “Omg, this is exactly what is happening to me, this guy (or gal) is right! I’m broken! I need to buy his/her book, and fix my hormones or I can’t lose weight!”
This is the part I need you to listen to very carefully…
I have never seen one, single person who approached fitness the right way struggle to lose weight.
Man or woman.
Young or old.
And many of them claimed they had hormonal issues and couldn’t lose weight before we started working together.
PCOS.
Pre-and-post menopausal.
Post-child birth.
High cortisol.
Hyper-and-hypothyroidal.
I’ve seen – and heard it all.
And none of those people had issues losing weight, rapidly, I might add, if they approached fitness the right way.
So, what is “the right way”?
It’s simple… you need to:
- Estimate your calorie maintenance properly
- Create a 300-500 calorie daily deficit (track your calories)
- Eat 1 gram of protein per pound of your goal weight each day (track your protein)
- Strength train 3-4 days per week and try to get stronger (track your workouts)
- Get your step count up to the 8-10k per day range (track your steps)
- Do this every single day without fail
That’s all there is to it.
It’s very simple.
It’s not easy, of course, as simple and easy are 2 different things.
One of the biggest roadblocks to doing this is way overestimating how many calories you burn per day, and way underestimating how many calories you eat per day.
Many older, petite women (those who have a desk job) may only be burning 1700-1800 calories per day.
A 300-500 calorie deficit could put you as low as 1300 calories per day.
That is not a lot of food…
This is also why tracking your calories is so important.
Yes, it’s important to be in a proper deficit.
But it’s also important to not be in too big of a deficit, so your diet is sustainable over time.
This is impossible to do without tracking…
It does seem like our hormones are getting totally out of whack with how they should be firing.
I won’t deny that.
Perhaps that’s lifestyle related.
Perhaps there’s a genetic component to it.
Or perhaps it’s environmental.
Who knows…
But I do know this.
You are not broken.
You can still lose weight, no matter what.
You do not defy the laws of thermodynamics.
You just need to focus on the right things.
The simple, tried-and-true basics that thousands of my clients have leaned into.
Take your power back.
You got this.
Now, get out there and make it happen.
—
Check out these results Fabian received in our coaching program (below).
This is what happens when you put in the work.
You can learn more and join about our most popular – and affordable coaching offer here.
More AF Content From Around the Web:
This is your weekly reminder that you burn more calories sleeping 8 hours (600) than running 4 miles (400).
Stop trying to outrun your fork.
Fix your diet.
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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One of the dirtiest songs I’ve ever heard… still a classic though… (NSFW – language)