If you’re having gym problems, I feel bad for you, son,
I got 99 problems but a bench ain’t one.
HIT ME.
– Jay-Z (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
The more our society becomes a sedentary, tech driven society, the more skinny-fat physiques emerge from its shadows.
When I first started coaching in 2013, most of the people who came to me were simply overweight.
But fast forward 14 years, and I see a lot of people who aren’t necessary overweight, but their body fat percentage is still high.
It’s an interesting phenomenon.
It happens when on the outside it appears you are at a healthy weight.
But the lack of strength training has caused muscle deterioration over time.
When you are skinny-fat, you have very little muscle mass and when you take off your shirt, you still are “soft” in appearance, even though your scale weight is considered “healthy”.
As you get older, even if you maintain a “healthy” bodyweight, you will become skinny-fat if you are not lifting weights regularly.
Sarcopenia – age related muscle loss – begins at 30.
Your body fat is slowly creeping higher and higher every single year unless you are lifting hard.
If you’re older, you may notice your blood sugar readings/A1C become worse over time, even though you aren’t gaining weight.
You might be scratching your head, wondering why that is.
This happens because muscle is a sponge for insulin.
If you have proper muscle mass, and a healthy body fat percentage, your A1C is guaranteed to be in range (unless you’re T1 diabetic).
If this is you, what should you do?
Should you bulk to gain muscle mass?
Should you diet to lose body fat?
You have a high body fat percentage AND a low amount of muscle mass.
It’s like the worst of both worlds!
Here is exactly what I do with skinny-fat clients…
#1 – Set them up with a modest deficit of 300-400 calories per day, maximum.
We are trying to burn some body fat here, not starve them.
No “poverty macros” here.
Yes, we want a deficit, but we also need to be fueled to gain muscle while we lose the fat.
#2 – Give them CARBS!
No Keto dieting for you!
Carbohydrates are anabolic.
Yes, they need to be controlled.
But trying to go Keto or Carnivore is an awful idea if you’re trying to gain muscle.
#3 – Eat 3 meals per day at least.
Same as eating carbs, eating more frequently is anabolic.
You need protein and fuel at regular intervals to maximize protein synthesis.
A standard breakfast, lunch, and dinner works well, no need to get any crazier than that.
I talk to people every single day who struggle to put on muscle and get lean and when I ask them what they’ve tried a vast majority of them say “Keto/Carnivore and intermittent fasting”.
That should tell you something…
#4 – Give them a bodybuilding style workout with high reps.
No “Stronglifts” or “Starting Strength” for you.
Those workouts are great… if you’re trying to build strength.
Building strength and building muscle are correlated, but there’s a difference between the styles.
Building strength means you become good at moving a weight through space.
Building muscle means you become good at using a weight as a tool to provide your body a muscle building response.
#5 – Hammer home the little details of proper hypertrophy training.
You must push all the way to failure (no exceptions).
You must use perfect form (no body English).
You must show a full range of motion (drop the weight if you need to).
You must track every session.
You must use progressive overload.
Most importantly, you must be ruthlessly consistent and not skip workouts.
#6 – Understand the unpopular truths of muscle building.
If you are natural…
Fat loss is measured in weeks and months.
Muscle gain is measured in months and years.
If you’re skinny-fat, and you add 5 pounds of muscle to your frame in a year, that’s a massive accomplishment.
5 pounds of muscle might not even be visible.
You might need to lift for a solid 3 years before someone says “Hey, you’ve gained muscle!”
Fun Fact – I started getting serious with my lifting in 2011.
Nobody said “you’ve gained muscle” or “you look muscular” until 4 years had passed.
It was 2015 before I finally started “looking like I lift”.
So, yes, this is going to take some time.
But it’s very doable.
And what’s the other option?
To not do it and remain unhealthy – or to continue moving in the wrong direction?
If you’re one of the millions who suffer from “skinny-fatness”, print this off and put it on your fridge.
THIS IS YOUR NEW BIBLE.
Live it.
Eat it.
Breathe it.
You got this.
If you’ve been struggling to reach your fitness goals for years, why haven’t you joined my team yet?
Brian took the plunge… he dropped 60 pounds and his wife dropped 30.
I have some spots open on my 1:1 roster if you’d like to chat…
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.
More AF Content From Around the Web:
It’s awesome to be able to do this:
Almost all of my private donations go to girls sports teams.
Basketball. Volleyball. Field. Hockey. Softball.
Girls sports should be supported, cherished, and protected.
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
Did you know Rick Rubin convinced Jay the intro would hit harder if he went acapello?… I think he was right… (NSFW)