I used to know a lifter who did it right,
We used to do deadlifts and back squats at night,
We were crazy jacked, never skippin’ a beat,
People looked our way when we were walkin’ down the street.
– Dr. Dre (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 Friday’s N.W.A. Newsletter will have 3 parts:
- A Nutritional Tip to help make your diet healthier and easier to stick to.
- A Workout Tip to help make your training sessions more effective and fun.
- An Attitude/Mindset tip to help you strengthen your greatest asset – your mental toughness.
I will also give you my single favorite piece of social media content from AF over the past week and link to it on either Instagram or Twitter.
Without any further ado… let’s get started, shall we?
N.W.A. Nutrition (and Training) Tip Of The Week
That which gets tracked, improves.
If you want to get better at something, you need to quantify it.
Once you DO start tracking it, it’s likely you’ll do everything you can to see the numbers start moving in the right direction.
There are 5 different things we recommend all of our clients track.
This tracking process makes all the difference in the world.
It’s one thing to “try hard” at your fitness regimen.
But it’s another thing to see the cold, hard facts staring you in the face.
Here are 5 things you should be tracking, if getting into great shape is a goal of yours…
Thing #1: Your Calories
Yes, there’s more to fat loss than just calories, but calories are still the MAIN driver of fat loss.
Tracking your calories opens your eyes and makes you realize when you’re snacking mindlessly.
It also shows you just how calorically dense a lot of processed foods are (and even some natural foods – peanut butter, anyone?)
To lose bodyfat, start with your bodyweight (in pounds) x 10 calories – track them for a solid 3 weeks, and note your scale weight changes.
You may need to adjust them downwards if you’re significantly overweight (or use bodyweight x 8).
Thing #2: Protein
If you’re not tracking your protein, you’re not eating enough of it.
Maybe that’s not true every time, but I’d bet good money it’s true 95% of the time.
if you’re trying to lose weight, and you DON’T know how much protein you’re getting, you’re dieting on “HARD MODE”.
What would you weigh, in pounds, if you were “shredded”?
That means under 10% body fat for men and under 15% body fat for women.
Whatever that number is, eat that much protein (in grams) per day.
For me, that’s 225 grams.
If you do this, your hunger will vanish, and your fat loss will explode.
Thing #3: Your Bodyweight
Studies show people who track their bodyweight daily end up being healthier over time.
Awareness is KEY, and stepping on the scale each day is a basic form of accountability.
Plus, it tells you what us fitness dudes already know – your scale weight will fluctuate.
Your scale weight is a dynamic range, not a static number.
It will bounce around in a 2-5 pound range.
There are days where you’ll nail your diet, and your weight will bounce up 3 pounds.
It doesn’t mean shit.
(Actually, it might literally mean shit lol…)
Scale weight is a function of:
- Water weight
- Sodium content
- Cellular glycogen
- Meal timing
- Stomach content
- Colon content
- And yes, muscle and body fat
Don’t stress when it blips up – instead take weekly averages only and compare them to each other.
THAT’S how you gauge progress…
Thing #4: Your Body Measurements
If all you’re using is the scale, you’re blind to what’s happening to you.
Especially if you’re strength training.
I’ve seen people lose 7 INCHES off their waist, and not lose a pound on the scale.
I’ve seen people GAIN weight, while their waist is melting away.
Take body measurements.
AT LEAST, take:
- Waist measurement at your navel
- Chest measurement (flexed at nipples for men, under the armpits for women)
- Hip measurement
Take them every 1-2 weeks, on Monday mornings after you wake up, and before you eat/drink anything to be accurate.
Oh, and take them to the nearest 10th of a centimeter.
Inches are NOT very accurate: one day us Americans will get with the program and start using the Metric System (I’m not holding my breath, though)…
And finally, you need to track…
Thing #5: Your Workouts (reps and weights)
Stop “winging it” in the gym.
Stop doing whatever sounds “fun”.
Stop making your goal to be “sweaty”, “sore”, or “tired”…
Get on a REAL program, repeat your workouts, track your shit, and try to improve your performance.
And watch your progress EXPLODE when you do.
Tracking workouts shows you in black and white exactly what you got last session.
And it begs you to beat that number.
If you’re serious, you’ll write down exactly what you got, and go Beast Mode to beat those numbers next time.
IF you need a kickstart, Full Access: Anyman Fitness will shred fat faster than you’d ever believe. The average client loses 15 pounds and 3” off their waist in the first 6 weeks of working with us.
N.W.A. Mindset Tip Of The Week
I know this is a “gangster rap themed newsletter” – but I have a confession to make:
A few weeks ago, I surprised my daughter with 2 tickets to the Taylor Swift Eras Tour…
Ever since I started Anyman Fitness, I’ve been frugal with my funds.
I’m a risk averse person.
I know what it’s like to be a broke teacher, so the vast majority of my income goes to paying off debt, funding college accounts, and investing in our family’s financial freedom.
But my 12 year old is a huge “Swiftie”.
She started begging me a few months ago to go to the Eras Tour, but everything was sold out.
And the StubHub prices were astronomical…
I asked around on Facebook and we got extremely lucky.
We were able to get 2 tickets to the show.
We surprised her – and I was blown away when she broke down in tears over it.
It was enough to make me tear up as well…
On June 9th, we drove down to Ford Field in Detroit and watched the show.
Brooklyn was in heaven.
She was scoping out merch, trading friendship bracelets, and soaking in the vibe.
I was one of the very few men in attendance, but I won’t lie – even I got a bit “swept up” in “Swiftie-mania”.
For the whole 3+ hour show, Brooklyn screamed her head off to every word, and was wiping the tears off her face the entire time.
Seeing her so overcome with joy was one of the coolest moments I’ve had as a Father so far.
To know I was able to provide my daughter with such a unique and memorable experience was a million times more satisfying than a Lambo, or a new vacation home.
I might be frugal when it comes to buying “things”, but I will gladly pay top dollar for memorable experiences.
Before the concert, I thought the ticket prices were ridiculous.
I thought no show could be worth that cost of admission.
But after seeing how Taylor connects with her fans, the love she has for them, and the adoration her fans give her in return, I can honestly say she’s worth every penny.
It’s rare to see an entertainer who’s stayed out of trouble, puts out a positive message to girls, stayed true to her beliefs, puts on a squeaky-clean performance, and is as enormously popular as she is.
It’s refreshing, to say the least.
When I started my biz, I never thought I’d be able to do something so awesome.
I reminded Brooklyn of how blessed she was a dozen or so times the day/night of the concert.
Life isn’t about cars, or clothes, or fancy watches.
It’s about those moments that give you joy, and satisfaction, and it’s about providing those moments to the people you love and care about.
I just hope the next T-Swizzle concert is a bit more reasonable… but I sure as heck doubt that will be the case…
One Favorite Social Media Post Of The Week:
Lifting weights takes almost zero athletic or fitness ability to begin.
Which makes it the perfect choice for 99.9999% of the population.
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.
My daughter, Brooklyn, losing her mind at the Taylor Swift concert… this one is safe for work. 🙂