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Woke up in the morning, gotta thank God,

Slammed my shake and hit the gym feeling kinda odd.

– Ice Cube (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

Bigger biceps.

Firmer glutes.

Wider lats.

Fuller chest.

Lifting weights can be a vanity thing…

But vanity is important – we all want to look good, feel good, and have confidence when we unrobe.

But that’s honestly not the reason why I lift.

It’s not the reason I require my clients lift, either.

If you’re over the age of 30, and you’re not strength training, you’re losing muscle every single day.

Sacropenia (age related muscle loss) begins after the age of 30.

You lose 5% of your muscle each decade.

When you hit 60, that number jumps to 12%.

If you’re not lifting weights regularly, this is what will happen to you…

Let’s imagine you’re a healthy 25 year old who exercises and lifts weights.

You weigh 180 pounds and you’re 15% body fat (not shredded, but lean and healthy).

This means you have ~27 pounds of fat and 153 pounds of fat-free mass on your body.

You’re a “strapping” young man…

But when you hit 30, your career is on the upwards swing.

You’re married with your first child.

You don’t make strength training a priority.

Instead, you tell yourself you’ll watch your diet so you stay at the same weight.

That’s a win, right?

Most people gain weight over time…

So, you stay at 180 pounds until you’re 70 years old.

You feel so good about yourself!

But without lifting weights, and sacropenia setting in, your body composition has drastically shifted.

And when you see the numbers, you’ll be shocked…

At age 30, you’re 180 and 15% body fat.

This means, you have:

– 153 pounds of muscle – 27 pounds of body fat

You then lose 5% of your muscle mass in the next decade.

At age 40, you’re 180 pounds…

But you’ve lost 8 pounds of muscle (153 x .05 ~ 8).

This means, at age 40 you are 180 pounds still…

BUT you now have:

– 145 pounds of muscle – 35 pounds of body fat

Now, you’re 19% body fat, and trending in the WRONG direction…

This is what being sedentary does to your body over time.

It’s scary as hell…

Fast forward 10 more years…

You’ve lost another 5% of your muscle (7 more pounds).

You’re 50 years old and STILL 180 pounds.

But you have:

– 138 pounds of muscle – 42 pounds of body fat

And you’re 23% body fat.

Now, you’re no longer in the healthy range, and you likely have metabolic issues…

10 more years go by… and remember this is WITHOUT gaining ANY weight… you’re 60 years old.

You’ve lost another 5% of muscle (7 more pounds)…

Now you have:

– 131 pounds of muscle – 49 pounds of body fat

And you’re 27% body fat. YIKES.

You likely have high blood sugar and are diabetic by now.

But here’s where it really gets wild…

At age 60, the 5% jumps to 12%…

You lose 12% of your muscle over the next 10 years…

12% of 131 = a whopping 17 pounds of muscle lost in the next decade.

You’re now 70 years old.

And that once strapping 25 year old is morbidly obese.

You are now:

– 70 years old – 180 pounds – 114 pounds of muscle – 65 pounds of body fat

And you’re 36% body fat. Morbidly obese.

Even though you weigh the EXACT SAME as you did when you were 25 years old.

Most people end up gaining weight over time as well.

Let’s say you gain a “modest” 20 pounds over that time frame.

That’s really not much, by societal standards…

With 20 extra pounds of body fat, and the subsequent muscle loss, you’re looking at…

– 70 years old – 200 pounds – 115 pounds of muscle – 85 POUNDS OF BODY FAT

You’re 43% body fat.

Your quality of life is compromised.

You have mobility issues.

You’re full diabetic with a high heart rate + blood pressure.

You’re screwed.

All because you were too lazy to lift.

So, what do we do to make sure this doesn’t happen to us?

The answer is quite simple.

Not exactly “easy” but simple enough.

First, you need to take action NOW before it’s too late.

You don’t want to try to reverse 40 years of muscle loss when you’re 70 years old…

The way you combat sarcopenia is 3 fold:

1. Strength train 3-5 times per week in a full body format

2. Eat ample protein to ensure muscle growth and retention

3. Get your calories in line to ensure you don’t gain any excess body fat (and get lean as well)

There it is.

The Blueprint to stop age related muscle loss, and most health problems right in its tracks.

It’s a simple thing.

Lift hard.

Get into a healthy body fat range.

Eat plenty of protein.

It’s not complex.

But it does take hard work, dedication and discipline.

Sure, it’s hard.

But you’re going to have to “choose your hard” here.

It will be hard to hear you’re 70, you’ve lost most of your muscle, and you need to go on blood sugar meds.

It will be hard to lift regularly and watch your weight to be sure that doesn’t happen to you.

Both routes are “hard”.

I know which hard I’m choosing.

I hope you choose the same.

———-

I currently have a few spots open on my personal, 1:1 roster for coaching.

I team up closely with my 1:1 clients and we work together on an individualized approach for success.

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.

June-20-2025

N.W.A. Tip Of The Week

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