Rep rep rep rep, at the gym workin’ my lats,
On the t-bar row machine, wonderin’ where my boys are at,
Straight lifter, lookin’ for my bros,
Hangin’ out, doing sets three and four.
– 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 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
Often times, you’ll hear the reason someone wants to build muscle is to ‘boost their metabolism’.
They want to be able to eat more in general, without gaining weight, and they want it to be easier to diet from an increased metabolism.
While on the surface, that sounds like a noble goal (and it is), is it really the right mental framework?
How much do you actually boost your metabolism by building muscle?
What are the best – and most effective ways – of boosting your metabolism?
Let’s dive in…
The more body mass you have, the more calories you burn throughout the day.
The bigger you are, the higher your energy requirements.
This makes sense; a large, F350 won’t get as good of gas mileage than a small sedan.
While being bigger does boost your metabolism, it’s also important to realize that height correlates with a higher metabolism more so than weight.
Taller guys and gals will burn many more calories than shorter guys and gals.
If you take 2 women who are both 5’3″, and one is 120 pounds while the other is 180 pounds, the woman who is 60 more pounds doesn’t have that much higher of a metabolism.
Maybe 100 calories at the most.
But if you take 2 women who weigh 120 pounds – one who is 5’3″ and one who is 5’9″, the woman who is 5’9″ likely burns 400-500 calories more than her shorter counterpart, just by being taller.
Sorry, shorties, but those are the breaks.
Building muscle does boost the metabolism.
But by how much?
Each pound of muscle burns about 6 calories per day.
This means if you were to gain 10 pounds of muscle – a monumental accomplishment which will take you years to accomplish – you’ll burn about 60 more calories each day.
That’s about one, small apple per day.
Not very much…
Does it still add up over time?
Sure.
Should you still do your best to build muscle?
Of course!
But if your main reason to build muscle is to boost your metabolism, there are more efficient ways to do it.
The person who is building muscle to boost their metabolism is trying to increase their Basal Metabolic Rate – or their BMR for short.
Your BMR is the amount of calories you burn simply by existing – your “lay in bed all day” calorie burn.
Instead of going this route, if you really want to boost your metabolism more efficiently, here are some ideas.
You could boost the Thermal Effect of your Food – or your “TEF” by eating more protein.
Protein burns 25% of its calories in the digestion process – that can add up to hundreds of calories every day just by bumping your numbers up.
You could boost your Exercise Activity Thermogenesis – or your “EAT” by exercising more.
Doing more cardio, playing a sport, or being sure you get enough lifting sessions in every week can burn thousands of calories each week.
You could boost your Non-Exercise Activity Thermogenesis – or your “NEAT” simply by moving around more throughout the day.
This is your bread-and-butter here if you really want to burn more calories.
People who are always on their feet and walking around can burn up to 1,000 more calories per day than someone who is sedentary.
That is a massive advantage when it comes to your metabolism!
Since “NEAT” isn’t exercise per say, you increase it by being mindful about when you’re sitting too much, and getting up, and moving around.
Walk while you take work meetings.
Take the stairs instead of the escalator or elevator.
Park far away from the front door when you’re shopping.
Put a walking pad under your desk at work and walk during the day.
Those sorts of things.
In our sedentary world, it’s easy to give in to modern luxuries like recliners, lounge chairs, and computer desks.
We need to be intentional about our choices, and resist the temptation to just sit around.
Movement is medicine; it keeps you young and healthy.
If your goal is to boost your metabolism, yes, lifting is important, but the most important factor for you is to simply move more throughout the day.
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.
Here’s an example from a recent 1:1 client who lost 68 pounds in my program:
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.
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From 2013-2017, I worked non-stop.
Teaching school by day.
Building the biz by night.
I’d wake up at 5.
Work on the biz until 7.
Teach until 4.
Take care of the kids until 8.
Work until 11.
Pass out and do it all over again.
No vacations. No hobbies. No “Sunday fun days”.
But it was 100% worth it and I’m so glad I did it.
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
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