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Woke up quick at about 9,

Just had to get to my gym on time,

I gotta get in my lift before the day begins,

I walk into the gym and start fist bumping my friends.

– Eazy-E (probably)

You know the drill… if you’re the first person who responds and can tell me which NWA 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

It’s one of the most annoying parts about dieting.

You’re doing well, plugging along, hitting your macros every day…

The scale is cooperating nicely, going down consistently…

And then… WHAM… out of nowhere, everything grinds to a halt.

Days, and often weeks pass, without ANY sort of movement on the scale.

There are even days where you’ve been perfect and the scale increases 1-2 pounds.

It’s enough to make you want to throw in the towel.

You start to wonder what changes you should make in your program.

Should you add in more cardio?

Should you reduce your carb intake?

Should you start taking a supplement?

WHY IS THIS HAPPENING?

Dejected, you give up, and order a pizza online.

Dieting just doesn’t work for you, does it?

Has this ever happened to you?

Because it’s sure happened to me before…

Stalls and plateaus are are a normal part of the fat loss process.

They usually don’t hit until you’re at least a month into your diet.

At the start, you will usually see rapid losses on the scale – having a weight swing of 3-5 pounds is common for the first few weeks.

This is due to a number of reasons.

Yes, you are losing a bit of fat – assuming you’re in a proper calorie deficit.

But there is more to your scale weight than just body fat.

The big weight loss you experience when you start your diet is due to things like:

Water weight
Stomach content
Colon content
Cellular glycogen
Decreased carbohydrate intake (every gram of carbs brings 3-4 grams of water into your system)

Especially that last bulletpoint.

If your body usually gets 300 grams of carbs per day, and you start dieting and cut that down to 100 grams of carbs per day, that’s 200 grams of carbs you’re no longer eating.

200 grams of carbs x 4 grams of water = 800 grams, nearly 1 kilogram (2.2 pounds).

That’s 2ish LESS pounds of water entering your body than you’re used to – per day.

Of course you’re going to lose weight quickly!

But after a few weeks pass, all that extra “bullshit” weight is off of you, and the losses on the scale will be much more subtle.

This happens to everybody.

You are not unique in this – nor am I.

It’s common to hit a streak of 6, 7, 8, or sometimes even 10 days of “perfect dieting” without losing any weight on the scale.

So, what should you do in this scenario?

I know it’s tough… but the answer is “nothing”.

You should just keep going.

Let me give you an example…

A few weeks ago, I was coaching a client through a fat loss protocol.

He had done very well – losing 13 pounds in his first 2 months of dieting.

But then, the dreaded “stall” hit…

He had gone a full 8 days with ZERO losses on the scale, and he was getting quite frustrated.

He texted me, annoyed by the situation.

He wasn’t drinking.

He was sticking to his macros.

He was doing cardio every day.

He was lifting religiously.

But the scale Would. Not. Budge.

He wanted me to change up his program.

Add more cardio.

Reduce carbs.

SOMETHING. ANYTHING to get the weight loss to continue.

I double checked his numbers.

Verified his calorie count.

Made sure his protein was on point.

Confirmed with him that he wasn’t cheating and he was on point 100%.

He assured me he was.

And I told him to do nothing.

Keep going.

Keep the faith.

Because a weight woosh would happen soon.

But he had to trust the process and keep going.

3 days later, he texted me this screenshot:

Boom.

He lost 3.5 pounds in 3 days.

And he was right back on track.

In reality, nobody really knows why this happens to our bodies when we’re dieting.

Strength and nutrition coach Lyle McDonald theorized (many moons ago) that when you lose fat, the fat cell sticks around and gets filled up with water.

And after some time, that water will eventually WOOOSH off of you all at once.

This sounds plausible.

This exact thing has played out so many times with 1:1 clients it’s not even funny.

A few tips and reminders for you:

If your diet is working consistently, and then all of a sudden, it “stops” working, it’s just a plateau.
Your metabolism didn’t drastically drop off a cliff (unless you completely stopped moving or working out).
Have faith in the process, and forget the scale weight.
If you are taking scale weight, be sure to take the weekly averages and only compare those to each other to smooth out the bumps.
It’s extremely important to take body measurements every week – often times, even if your progress doesn’t show up on the scale, it WILL show up in your measurements.

There will be days when you don’t lose weight, even if you’re perfect.

Heck there will be WEEKS when you don’t lose weight, even if you’re perfect!

When this happens, 99 times out of 100, the solution is simple.

Just keep swimming.

You’ll get there, no reason to be alarmed.

———-

Jordan went from 30% body fat to 10% body fat with 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.

March-14-2025

N.W.A. Tip Of The Week

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