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Ain’t nothin’ goin’ on but the bomb-ass gym song,
Liftin’ all night long…
– Ice Cube (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
Success leaves clues.
When you’ve been around the fitness landscape as long as I have (over 12 years), you see a lot of transformations and lives changed.
You also see lots of people who put forth a valiant effort, only to come up short.
It’s true that as a coach, you can’t help everybody.
You can try like hell, but free will is a thing.
There’s always going to be a few people who struggle to right the ship and get healthy.
It’s heartbreaking when it happens, but it’s important to acknowledge that it does, in fact, happen.
How do we improve our chances for success?
There are common characteristics I see time and time again from those who are successful.
If you’re looking to make a positive change in your health, start here and master these habits.
Successful Habit #1: They track something.
Vaguely trying to “eat healthy” just doesn’t cut it.
It’s missing parameters; concrete numbers and goals to aim for.
To get the best results, tracking your full macronutrients cannot be beat.
This ensures you stay in a calorie deficit, eat enough protein, and get enough carbs and fats to support your training/recovery and make your diet enjoyable.
But even if you don’t wish to track your full macros, you’ll want to be tracking something.
Track your protein and your calories (this works almost as well as full macros).
Track your carbohydrate intake.
Track your protein.
Track just your calories.
You have a few options here, but you want to get away from vague definitions of “healthy eating” and move towards something more quantifiable.
Successful Habit #2: They always plan their meals (at least) a day in advance.
It sounds like a silly soundbite.
“Fail to plan, plan to fail.”
But just because it’s a soundbite doesn’t mean it’s not true.
You do not want to go to bed without having a gameplan for the next day, at least.
Decision fatigue is a real thing.
If you just wake up, look into your fridge, pick a breakfast, track it on your phone, then do the same for lunch… and dinner…
By the end of the day, you’ll be mentally tired from making non-stop decisions.
Sit down the night before and figure out what you’ll be eating tomorrow.
Enter it into your food log.
Then, you simply wake up, and execute.
Some successful clients take it one step further and plan their entire week’s meals out on the weekend.
This can be helpful if you’re super busy during the week.
But if that seems too excessive, no worries.
Just make sure you have tomorrow’s plan before you hit the pillow.
Successful Habit #3: They eat similar foods each day.
“Uniform eating” is the most powerful dietary strategy at your disposal.
Eating the same thing for breakfast and lunch, and rotating through 5-6 healthy dinners automates your fat loss and makes your life simple.
Let me give you my entire gameplan for losing fat.
For Monday through Friday, I eat a scoop of whey with a banana for breakfast.
I eat 16 ounces of seasoned chicken breast and a half pint of blueberries for lunch.
My dinner is ground beef based – I eat 12 ounces of 90/10 ground beef, and I rotate through Mexican, beef and rice, spaghetti and meat sauce, burgers, and sloppy joes.
On the weekends, I fast in the morning and eat a New York Strip and eggs for lunch.
And for dinner, we dine out as a family, and I make a healthy choice.
Done. No thinking. No wondering what my next meal will be.
This is what works for me; your mileage may vary.
Eating similar foods each day is a bonafide “fat loss hack”.
Find foods that are tasty, healthy, and repeatable, and eat them over and over again.
Successful Habit #4: When they fail, they fail quickly.
Nobody is perfect.
I can count on 1 hand the number of clients I’ve seen over the years nail 12 straight weeks of perfect compliance.
You’re going to mess up.
Everyone does.
But successful people have one “off meal” or “off night”, then they forget about it and get right back at it.
No shame.
No guilt.
No wallowing.
You can’t have a conscience when it comes to your diet.
It’s not morality – it’s food.
You’re not “good” if you eat healthy and “bad” if you don’t; it doesn’t work like that.
Detaching your sense of self worth from your diet is a requirement if you want to lose the weight, and keep it off for good.
———
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:
I can’t imagine not going to the gym if you’re from the Midwest in an area with cold winters.
So, you just wake up, go to work, come home, and sit inside, watching Netflix?
With zero activity?
The gym is the only thing that gets me through the brutal winter…
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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