Subscribe to the NWA Newsletter Here
To the guys who are deadliftin’,
Drop it like it’s heavy,
Drop it like it’s heavy,
Drop it like it’s heavy…
– Snoop Dogg (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
It’s that time of the year…
The holidays are fast approaching…
The weight trends of Americans are interesting.
Most of us gain weight over time.
But this shouldn’t come as a surprise – most of us slowly end up getting heavier as we age.
The part that’s the most interesting to me is how we gain weight, though.
Most of us don’t gain loads of body fat in a short time period.
It happens gradually.
A few pounds per year, usually.
Just enough that we barely notice it.
And after 10-20 years pass, we find ourselves weighing 50 pounds heavier than we did in our 20’s.
One day, we wake up, and do a double take in the mirror, thinking “How did this happen?”
The answer to that is fairly straight forward.
When looking at the overall trends and the calendar, the holiday season is when most people gain weight.
The average person gains around 5-8 pounds of body fat during the holidays.
When January rolls around, we try to get that body fat off of us.
We are successful for the most part, but 2-3 pounds of that body fat never leaves us.
By the time the next holiday season rolls around, we have a couple extra pounds of body fat on us that wasn’t there a year ago.
The cycle continues, and we add another 5-8 pounds of adipose tissue.
Rinse and repeat.
And boom – we’ve gained 30 pounds after a decade passes.
It doesn’t have to be like this.
The “Big 5” of the Holidays are as follows:
- Thanksgiving
- Christmas Eve
- Christmas
- New Year’s Eve
- New Year’s Day
These are the actual “holidays” themselves.
On the surface, you think you need to watch yourself on those 5 days.
But in reality, these are not the “dangerous” days of the holidays when it comes to unwanted weight gain.
The Big 5 are just 5 days.
You should enjoy yourself on those 5 days.
Certainly don’t binge or anything – but eat what you want.
Have some dessert.
It’s just 5 days out of 365; you’ll be okay.
You need to watch yourself on all the other days during the next 6 weeks, though.
THAT’S where most people run into trouble.
It’s the day after Thanksgiving, where you eat “Thanksgiving Dinner #2” by slamming all the leftovers.
Or the day after Christmas, when you’re tired and you don’t feel like cooking, so you order a pizza and grab a 6 pack since you’re off work the next day.
It’s the holiday work party full of cookies and cakes.
It’s the booze consumption that gets ramped up to 4 times per week.
It’s skipping workouts, and doing nothing during the month of December.
This is the real problem – you can’t take a full month “off” of healthy eating, and working out, and not expect to gain weight.
A few tips to help you survive this holiday season…
First, enjoy the Big 5 – you should! Nobody is expecting you to have perfectly counted macros on the actual holidays themselves.
Second, have a gameplan for every other day. Have healthy foods ready to go, schedule your workouts, and be sure you keep up your healthy habits.
Third, keep working out and turn the extra food into muscle. The additional calories will give you more energy in the gym; be sure to use it wisely (treat it like a ‘mini-bulk’).
Fourth, watch the alcohol consumption. This is a big one; the holidays and booze go hand in hand. Your inhibitions get lowered and you have a high chance of making poor dietary choices when boozed up.
Finally, if you have a ‘bad day’, turn the page quickly, and have a better tomorrow. Don’t feel any guilt, or get binary thinking. You had a bad day yesterday? Ate too much? Feel bloated? All good, forgive yourself and move on.
It’s also important to add you should not feel peer pressure to pig out just because it’s the holidays.
If you want to stick to your diet and eat healthy, by all means – do it!
You are in total control of what YOU do.
That will never change.
———
Check out Brandon’s results from our coaching program.
50 pounds down in 8 months:
Full Access: Anyman Fitness unlocks all of our best training programs and custom nutrition for your goals.
It’s by far our most popular – and most affordable – coaching option.
Check out how we can help you here.
More AF Content From Around the Web:
A hard truth you need to realize – if you’ve been obese before, and now you’re in shape, you will always need to think about/be on top of your nutrition and training.
It’s a never ending battle.
So, get used to it and be at peace with it – it’s part of your life now.
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
Read the N.W.A. Newsletter Archives
Client Testimonials and Results
Old Snoop is decent, but young Snoop is way better. (NSFW – lyrics)