We’re going to get absolutely shredded this summer.

I’m a fitness coach online, and I’ve helped thousands of people get into the best shape of their lives. Let’s talk about my weight loss journey these past nine months.

My DEXA scan from last summer had me at 18% body fat, which is perfectly healthy. However, I was 255 pounds.

I have a lot of muscle mass. In fact, I’m in the top 1% of musculature for men in their 40s. All that weight was making me start to snore.

Snoring is often an indicator of sleep apnea. After I had a sleep study done, I learned I was developing mild sleep apnea.

So I decided to cut the fat. I went from 255 to 230, and I did this by only eating out at restaurants once a week. If I did eat out more than once per week, I was very conscious about the decisions I made.

You should always overshoot your fat loss goal because there will be some backsliding. I went down to 230, and I ended at 235 after the holidays.

Now, I’ve decided to get down all the way to 220 because I wanted to be SHREDDED this summer. I plan to live my life around 225 with 10% body fat.

If you need help getting into the best shape of your life, click the link in bio today and I’ll develop a plan for you to get into peak physical condition.

4 hours a week. Peak physical conditioning. This is Operation Dad Bod Part 3.

I went to Immortal Fitness in Thornwood, NY for my latest session to help you get into the best shape possible in the least amount of time.

Here’s the full upper body workout (15 sets total):

1️⃣ Preacher Curl – 2×10 reps
2️⃣ Machine Dips – 2×10 reps
3️⃣ Lat Pulldown – 2×10 reps
4️⃣ Machine Row – 2×10 reps
5️⃣ Lateral Raise Machine – 2×10 reps
6️⃣ Upper Chest Press – 2×10 reps
7️⃣ Chest Press – 2×10 reps
8️⃣ Kelso Shrugs – 2×10 reps

The key? Train your priority muscle FIRST, even if it breaks traditional rules. For me right now, that’s arms and lats, so chest comes later in the session.

Small muscle groups → train to failure.
Big muscle groups → one rep shy of failure.
Rep range → 8–12 for most sets.

Click the link in bio to watch the full workout on my YouTube channel now.

4 hours a week. Peak physical conditioning. This is Operation Dad Bod Part 3.

This is a complete upper body workout you can crush in just 4 total hours a week total to achieve peak physical condition.

For this session, I trained at Immortal Fitness in Thornwood, NY. This workout is perfect for busy dads, men over 40, and anyone looking to build muscle efficiently with a smart, prioritized training split. I walk you through exactly how to structure your upper body day by starting with your weakest or highest-priority muscle group first, even if it breaks traditional training rules.

THE COMPLETE UPPER BODY WORKOUT (15 sets total):

1️⃣ Preacher Curl – 2 sets to failure (biceps) (2×10 reps)
2️⃣ Machine Dips – triceps-focused, minimal pec involvement (2×10 reps)
3️⃣ Lat Pulldown – elbows tucked, full stretch, driving the elbow down (2×10 reps)
4️⃣ Machine Row – for lat training, take these near to failure (2×10 reps)
5️⃣ Lateral Raise Machine – for wider medial delts and a smaller-looking waist (2×10 reps)
6️⃣ Upper Chest Press – upper chest (clavicular head) focus (2×10 reps)
7️⃣ Chest Press – pec major with flared elbows (1×10 reps)
8️⃣ Kelso Shrugs – mid-trap development (unilateral for muscle imbalances) (2×10 reps)

WHAT YOU’LL LEARN:

– Why you should train your weakest muscle group FIRST
– How to program 15 quality sets for maximum hypertrophy
– When to train to failure vs. one rep shy of failure
– The difference between upper pec and pec major training
– How to properly bias the lats with elbow and scapula mechanics
– Why lateral raises are one of the best aesthetic exercises you can do
– Fixing muscle imbalances (like uneven traps) with unilateral work

REP RANGES: 8–12 reps for most working sets (you can build muscle anywhere from 5–30 reps)

READY TO TRANSFORM YOUR PHYSIQUE?
Go to jacobzemer.com for custom coaching that can help you change your life.

Client Spotlight: Nick Torcini is a 47-year-old father and business owner and down 28 pounds. 💪

Nick owns 3 auto body shops, is a devoted husband and father, and highly coachable. From day one it was clear he genuinely wanted to learn the language of nutrition. And that’s exactly what he did.

We just wrapped up his fat loss phase, and he looks like a completely different person. More importantly, he’s now setting the example for his family, friends, and colleagues – showing that health is wealth.

“When I lost my way in fitness, Jacob got me back on track. His accountability and his knowledge helped me change for the better.

If you make the commitment, Jacob and his program will get you the results you want.”

We’re now transitioning into a maintenance phase, followed by a lean bulk to focus on building more muscle on his frame.

I could not be more proud of Nick and the work he’s put in! 👏

You can change the way you look and feel for the better, too. Click the link in bio to start your transformation today.

If you’re looking for low calorie, high protein foods to help you stay healthy, Costco has just what you need. Put these in your shopping cart the next time you’re there:

PROTEIN
Lean Ground Turkey, Chicken Thighs, Chicken Breasts, 90/10 Ground Beef, Top Sirloin Steak, Garlic Party Wings

SEAFOOD
Wild-Caught Sockeye Salmon, Wild-Caught Chilean Sea Bass, Wild-Caught Ahi Tuna, Wild-Caught Smoked Sockeye

MEALS
Kevin’s Ready-Made Meals, Amylu Meatballs, Goodles Protein Pasta

DAIRY
Free-Range Eggs, Cage-Free Egg Whites, Oikos Triple Zero Yogurt, Fage Zero Greek Yogurt

PROTEIN BARS AND POWDER
Kirkland Protein Bar, Gold Standard Whey, Kirkland Signature Protein, Ascent Protein, Simply Protein Bar

FROZEN
Kirkland Chicken Breast Filets, Kirkland Chicken Breast Chunks

SHAKES AND TREATS
Fairlife Nutrition Plan / Core Power Shake, Smart Choice Fudge Bars

Step up your health and fitness game. Click the 🔗
in bio to join my coaching program and get into the best shape of your life.

People love when I talk about supplements, so let’s get into it. Here are my recommendations:

CREATINE
Creatine is the only supplement that I generically recommend to everyone. Most people should be taking between 5-20g of creatine. I’m taking 20g, and a lot of that is for cognitive health.

MAGNESIUM
Most people need this. You’re not going to get enough just from your normal diet.

FISH OIL
Most people are not getting enough omega-3s in their diet, so supplementation is very helpful.

VITAMIN D
Make sure you get lab work done, and only take these if your lab results show that you’re deficient.

POTASSIUM SALT
I use this in a lot of my cooking. There’s a ton of evidence suggesting that people who use potassium salt instead of traditional sodium live longer.

Here are some antioxidants that I generically recommend:

✅ N-ACETYLCYSTEINE and GLYCINE for liver
✅ CURCUMIN for inflammation
✅ UBIQUINOL for heart

These are the supplements I recommend, but I advise you to start with bloodwork and speak with your doctor before supplementing.

If you want to start boosting your health and fitness the right way, click the link in bio to get started with my coaching program.

If you’re training at home, you’ll want the essentials to get the most out of your workout. Here’s my list of exactly what you need to succeed in your home gym.

S TIER 🥇
– Dumbbells: The most versatile piece of equipment. Covers upper body, lower body, and everything in between.
– Bench: Unlocks incline, decline, and flat pressing. Pairs perfectly with dumbbells for full-body training.
– Pull-Up Bar: Bodyweight pulling and pushing. A pull-up bar alone opens up dozens of effective exercises.

A TIER 🥈
– Power Rack: Safety and structure for heavy compound lifts. Squats, bench press, and overhead pressing made safe.
– Barbell: The king of strength training. Essential for deadlifts, squats, rows, and progressive overload.
– Plates: Bumper or iron, you need weight to load the bar. Start with a basic set and expand over time.

B TIER 🥉
– Cable Machine and Attachments: Constant Tension through the full range of motion. Perfect for isolation work, face pulls, tricep pushdowns, and cable flys. A luxury that rounds out any home gym.

If you prefer to train at home, click the link in bio for a 7-day free trial of my app for exclusive access to workout programs tailored to your equipment and goals. 💪

I’m going to show you 4 ways that I set up a lateral raise in a commercial gym.

I highly recommend you use a cuff if you’re going to use a cable. I work with clients between the ages of 35-55, and elbow tendonitis is very common.

Follow these steps:

1️⃣ CABLE LATERAL RAISE

Set the pulley to pocket length.
Lift until your fist is in line with your shoulder
Pinkie is in line with index finger.

2️⃣ CROSS-BODY LATERAL RAISE

Set the pulley to pocket length.
Lift until hand is in line with shoulder.
Hand should be in a position as though you were backhanding someone.

3️⃣ SEATED DUMBBELL LATERAL RAISE

Set incline bench to 75 degree angle, elevate seat slightly.
Raise until fists are in line with shoulders.
Pinkie is in line with index finger.

4️⃣ MACHINE LATERAL RAISE (my favorite)

Elbows should be flush with pad.
Lift until elbows are parallel with shoulders.

If you need help training in the gym, click the link in bio to get started with my coaching program.

The fitness community owes a debt to the obesity epidemic. Hear me out.

GLPs started with semaglutide (Ozempic, Wegovy), and people lost lean muscle mass. So pharma poured money into fixing it.

Tirzepatide (Zepbound) → was both a GLP-1 and a GIP which meant better nutrient partitioning and more weight loss.

Retatrutide (still in trials) → GLP-1, GIP, and glucagon receptor = energy expenditure + fat oxidation. More fat loss, less muscle loss.

Bimagrumab (in trials) → even greater muscle preservation

Historically, a massive amount of fitness research has been funded by government dollars aimed at fighting obesity.

Weight loss is the holy grail for these pharmaceutical companies. They are pouring billions of dollars into researching how to optimize body composition, and every iteration is getting better.

If you’ve been sitting on your high horse judging people for struggling with their weight, it’s time to step off. Even if you don’t struggle with your diet, because of this research, we’re all going to be able to stay muscular and healthy well into our 50s, 60s, and maybe even beyond.

Science doesn’t care about your opinions. It just keeps advancing. 🔬

If you want to stay muscular and healthy, click the link in bio to learn more about my coaching program.

21 DAYS. NO EXCUSES.
Starts May 4th.

Cut the 💩 and commit.

Are you happy with how you look in the mirror? Do you want to look this way going into summer?

You’ve been thinking about coaching but keep negotiating with yourself.

Start here.

WHAT’S INCLUDED:
✅ 4 lifts a week
✅ Daily step goal
✅ Custom nutrition targets
✅ Leaderboard (stay accountable)
✅ Group to keep you locked in

ALL YOU NEED:
☑️ A smartphone to download the app
☑️ Access to a gym (commercial, boutique, or home setup)
☑️ Ideally a food scale

PRIZE:
🏆 1 month of custom programming

21 days to actually change.
Or stay the same. Your call.

👉 Tap in. Click the link in bio to join the challenge.