“You look skinny.” “Your face is too thin.” “I like you bigger.” These are comments you’re going to hear when you’re accomplishing your fat loss goals.

Good. That’s how you know it’s working.

Successful people are going to hear comments like this. If you call a rich person broke, they’ll laugh. If you call a genius stupid, they won’t give it a second thought.

When it comes to your fat loss journey, do not be a prisoner of the moment. Remember these 2 things:

1️⃣ You should ALWAYS overshoot your goal, because you are going to gain some fat back as you go through life. That’s natural.

2️⃣ As you lose fat, you’re also losing glycogen, which is carbohydrates stored in the muscle cell that also hold water. Glycogen and intracellular water will be replenished when you get to maintenance calories.

If you need help navigating your fat loss journey, go to JacobZemer.com to join my coaching program and change your life.

Welcome to Operation Dad Bod.

This is how you’re going to get into peak physical shape in as little time as possible.

With the recent birth of my son, I have less and less time. So between that and my business, which is helping people lose weight and build muscle, I am going to be pressed for time.

This program requires you to work out 4 days a week for less than 5 hours total, including strength training and conditioning.

Today, we’re doing lower body and training our legs.

✅ CALF RAISES: 3×10 reps
✅ TIBIA RAISES: 2×10 reps
✅ ASSISTED STIFF LEG DEADLIFTS: 2×10 reps
✅ LEG PRESS: 2×10 reps
✅ LEG EXTENSION: 2×10 reps (alternative: squats)
✅ LYING LEG CURL: 2×10 reps
✅ ABDUCTORS: 2×10 reps

Watch the full session on my YouTube channel. Let’s go.

Welcome to Operation Dad Bod. This is how you’re going to get into peak physical shape in as little time as possible. With the recent birth of my son, I have less and less time. So between that and my business, which is helping people lose weight and build muscle, I am going to be pressed for time.

This program requires you to work out 4 days a week for less than 5 hours total, including strength training and conditioning. Today, we’re doing lower body and training our legs.

CALF RAISES (3×10 reps)
You can use any machine you have available to you. The one I have on your program is a leg press calf raise, because that’s found universally at basically every gym. It’s really important that you do warm up sets when training. It’s going to get you primed to move that heavy weight, and it’s going to make sure that you’re safe and less likely to get injured.

For me, I like to do my calf raises somewhere between 10 and 15 repetitions. If I’m a little short of those repetitions, it doesn’t matter as long as I go to failure. For calf raises, this is the most effective thing you can do to grow your calves.

TIBIA RAISES (2×10 reps)
This is focusing on the front portion of your shin. This is an overlooked exercise that is going to make your calves look bigger. Yes, there’s a lot of emphasis on calves on this program because most people need to work on this muscle group.

ASSISTED STIFF LEG DEADLIFTS (2×10 reps)
I do these one leg at a time, and I use straps because grip can be a limiting factor when doing stiff-legged deadlifts. I like to hold onto something because I want to be really stable while doing this exercise. It’s a primarily hamstring exercise. The key here is to push through my legs. My hand is just there to stabilize. I’m doing all the movement with my hamstring.

LEG PRESS (2×10 reps)
This is our first quad movement of the day. I love this Arsenal leg press because it allows me to get full range of motion. But the key with your leg press is to make sure that your ass, both your bottom and your top portion, stay on the pad. You do not want your ass cheeks to lift up from this pad, because then it means that your spine is going to be rounding.

I aim for 10 reps here, I fell a little short, but all that’s important is that I train towards failure, really pushing through my heel when I’m doing this leg press. There are four parts of the quadricep that leg press that I did. It primarily works the vasti muscles.

LEG EXTENSION (2×10 reps)
This leg extension, it works up in the quad muscle that connects with your hip flexor, which is the rectus femoris. So that’s why there’s not redundancy in doing these two movements. They’re both essential movements. An alternative for leg extensions would be sissy squats. An alternative for leg press would be some form of traditional squat. I really find leg extensions to be very effective for me and really allow me to work that upper quad portion.

LYING LEG CURL (2×10 reps)
This exercise is particularly effective when your heels get to your glutes, the shortened portion. I like to set it up so that I get a deep stretch at the bottom portion. I want my legs to fully be able to extend while doing this exercise. The stretch is helpful for the hamstrings and the calves. It’s not so essential for the quadriceps.

I like this machine in particular because It really lets me get a deep stretch at the bottom. I try to keep my body flush against the pad, really grip onto the handles, and then drive my heels to my glutes while doing this exercise.

ABDUCTORS (2×10 reps)
This works the glute medius, the side glutes. Make sure that your abs are braced, your back is into the pad, you’re pushing our knees apart, that your feet are in these sternums, and you’re really driving. I get about 20 reps here, but your program calls for 10.

That is it. We featured every possible muscle of the lower body today while training. My name’s Jacob Zemer. I’m a coach who’s helped thousands of people get in the best shape of their life. Go to https://www.jacobzemer.com/app-lp/ to start a free 7-day trial of my fitness app today.

These are my favorite air fryer recipes from @TraderJoes.

1️⃣ Lemon Garlic Chicken: 450 calories, 50+ grams of protein, 11 grams of fiber

Ingredients:
– 7 oz boneless skinless chicken breast
– 3 cups broccoli florets
– 150g potato (about 1 medium), diced
– 1 tsp olive oil
– Lemon juice
– Garlic powder
– Salt and pepper

Instructions:
1. Dice potatoes into ½-inch cubes.
2. Toss potatoes with ½ tsp oil, salt, garlic powder.
3. Air fry potatoes 380°F (193°C) for 8 minutes.
4. Toss chicken and broccoli with remaining oil, lemon juice, garlic powder, salt, pepper.
5. Add them to the basket with the potatoes.
6. Air fry 12–14 minutes more, flipping halfway.

2️⃣ Shrimp and Edamame Bowl: 500 calories, 70 grams of protein, 13 grams of fiber

Ingredients:
– 7 oz raw shrimp (peeled)
– 1.5 cups shelled edamame
– 1 cup sliced zucchini
– Chili powder
– Garlic powder
– Soy sauce

Instructions:
1. Toss shrimp and zucchini with chili powder, garlic, and soy sauce.
2. Air fry 390°F (199°C) for 7–8 minutes.
3. Heat the 1.5 cups edamame (microwave or quick sauté).
4. Combine shrimp, zucchini, and edamame in a bowl.

3️⃣ Turkey Meatballs
Less than 500 calories, 50+ grams of protein, 5 grams of fiber

Ingredients:
– 8 Trader Joe’s turkey meatballs
– 3 cups cauliflower florets
– Garlic powder
– Onion powder
– Salt

Instructions:
1. Place meatballs and cauliflower in the air fryer basket.
2. Season cauliflower with garlic powder, onion powder, and salt.
3. Air fry 380°F (193°C) for 10–12 minutes, shaking halfway so the cauliflower browns evenly.

Want to learn how to make these yourself? Comment BALLS for my free Trader Joe’s air fryer recipe guide.

Client Spotlight: Adam Wilver

Adam is down 12 pounds and 6.7% body fat in 3 months.

Adam is an exceptional athlete and an incredibly coachable client. We’ve worked together multiple times, and it’s always an absolute pleasure. Each time, we continue to level up his routine, solidifying habits that allow him to perform and progress at a higher level.

In a previous phase, he came off the program before we could implement a proper maintenance phase, which led to some body fat regain.

This time around, we executed a very successful fat loss phase, bringing him down to around 10.5% body fat before transitioning into maintenance and now into a lean bulk.

His progress during this lean bulk has been better than ever. His body is responding extremely well to the increased intake, his lifts are consistently progressing, and he’s all in on the process. 💪

Are you ready to take your fitness to the next level? Click the link in bio to start your transformation today.

I know when my clients are lying to me.

I’ve been a professional trainer in the Westchester area for the past 10 years and I’ve been a coach online helping thousands of people lose fat and build muscle. People lie. The scale does not.

There are a few factors that can affect the reliability of the scale from time to time, such as if you’re constipated, if you have too much sodium in your diet, or if you’re menstruating.

However, if the scale is not moving down week over week, something’s not adding up. And no, it’s not that you’re building muscle as quickly as you’re losing fat. Muscle takes a very long time to build. With dietary adherence, fat is relatively easy to lose.

If the scale isn’t moving, I have to play detective and figure out if you’re missing a crucial step, or if you’re just blatantly lying to me. Honest mistakes could include:

– Are you not measuring your foods?
– Are you forgetting to track things like cooking oils or sprays, beverages, and sauces?
– Are you eating a lot of processed foods? The FDA allows a 20% margin of error on food labels.
– Are you eating out frequently? Restaurant food is deceiving more caloric because of butter, oil, and sugar.

Intentionally lying includes:

– Eating your kids’ food and not tracking it
– Mindlessly snacking or grazing and not tracking it
– Binging with no idea of what you really ate and not tracking it
– Going out to dinner and tracking it as if it were simple ingredient foods you would eat at home

The best thing you can do with a coach? BE HONEST.

I’ve never fired a client for lack of adherence. I have fired clients for being uncoachable.

If you’re ready to start being true to yourself, click the link in bio to learn more about my coaching program.

When it comes to your diet, you have complete control over what you put into your body. If you’re looking to eat healthy, make sure to add these 6 foods to your diet.

Sardines: Low in metallics and high in omega-3s which are great for hormones.

Extra virgin olive oil: Rich in monounsaturated fat, great for heart health, and one of the highest sources of plant-based antioxidants.

Broccoli: High in fiber and rich in sulforaphane, a powerful antioxidant that can reduce the risk of colon cancer.

Blueberries: High in fiber, rich in antioxidant known as anthocyanins which are amazing for cognitive health.

Lean protein (poultry, beef, Greek yogurt): Allows you to build muscle while keeping calories low, which helps you keep a health body composition.

Walnuts and macadamia nuts: High in fiber and rich in healthy fats which promotes heart health.

Click the link in bio to learn more about my coaching program and start making your physical health a priority.

If you’ve been training for a long time, you’ve probably dealt with shoulder pain.

Note: Platelet-Rich Plasma (PRP) is life changing. I’ve had it on my left shoulder, and I’m going to have it done on my right shoulder as well. It’s remarkable, but so are proper physical therapy exercises.

Here are 3 exercises that have dramatically helped with my shoulder pain.

1️⃣ Banded Pec Stretching
2️⃣ Thoracic Mobility Stretch
3️⃣ Banded External Rotation

Watch this video to see how to do these exercises, and make sure to follow this channel for more workout tips.

Here are 5 of my favorite high fiber foods at @traderjoes.

1️⃣ Avocado
120 calories, 3g of fiber
I eat these in individual portions because while avocado is high in fiber, it’s also high in monounsaturated fat, which makes them high in calories.

2️⃣ Cacao Powder
20 calories, 1g of fiber
These have a ton of polyphenols and a lot of fiber, for not many calories.

3️⃣ High Fiber Bread
80 calories, 5g of fiber
If you’re ready to give up bread, that’s great. I’m not, so I love to incorporate high fiber bread into my diet.

4️⃣ Spinach
20 calories, 2g of fiber
This is the ultimate high volume food, which means you can eat a lot of it for very few calories.

5️⃣ Butternut Squash
1 cup has 3g of fiber

Comment CACAO down below if you want my free Trader Joe’s shopping guide.

New YouTube video: How to get 180g of protein with just 1,800 calories.

BONUS: This meal plan will give you over 50g of fiber.

What’s covered:

🍳 Breakfast Option 1: Whipped cottage cheese with blueberries & dark chocolate | ~500 cal, 50g protein, 5g+ fiber

🌯 Breakfast Option 2: High-protein chicken breakfast burrito | ~500 cal, 50g protein, 20g fiber

🍔 Lunch: Lean beef burger with high-fiber bun and protein chips | ~400 cal, 50g protein, 10g fiber

🍎 Snack: Greek yogurt with apple and high-fiber gummies | ~400-500 cal, 40-50g protein, 29g+ fiber

🐟 Dinner: Wild-caught salmon with asparagus and potatoes | ~500 cal, 40g protein

This is part three in my video series where I show you how to keep you calories low, your protein high, and also hit your fiber goal.

Watch the full video on my YouTube channel now.

Want to hit 180g of protein on just 1,800 calories? It’s possible, and it’s easier than you think.

In this video, I break down a full day of eating designed to hit 180g of protein, stay under 1,800 calories, AND reach 50g of fiber. Whether you’re cutting, maintaining, or just trying to eat cleaner, this high-protein meal plan delivers real results without sacrificing convenience.

What’s covered:

🍳 Breakfast Option 1: Whipped cottage cheese with blueberries & dark chocolate | ~500 cal, 50g protein, 5g+ fiber

🌯 Breakfast Option 2: High-protein chicken breakfast burrito | ~500 cal, 50g protein, 20g fiber

🍔 Lunch: Lean beef burger with high-fiber bun and protein chips | ~400 cal, 50g protein, 10g fiber

🍎 Snack: Greek yogurt with apple and high-fiber gummies | ~400-500 cal, 40-50g protein, 29g+ fiber

🐟 Dinner: Wild-caught salmon with asparagus and potatoes | ~500 cal, 40g protein

Each meal is designed for real people with busy lives – meal-prep friendly, family-friendly, and built around flexible dieting principles.

Ready to get a nutrition and training plan built specifically for you? Visit JacobZemer.com to learn more about Jacob’s coaching program.

0:00 – Intro
0:47 – Breakfast
3:34 – Jacob Zemer Coaching
4:17 – Lunch
5:47 – Snack
7:47 – Dinner
9:39 – Outro

It’s 2026. Your diet probably isn’t missing protein. But it’s likely still missing fiber.

If you’re looking to boost your fiber intake, add these foods to your diet. They can help you fight heart disease, reduce the risk of colon cancer, and increase satiety and adherence to your diet.

1️⃣ Berries
2️⃣ Avocados
3️⃣ Beans
4️⃣ Spinach, kale, arugula
5️⃣ Kiwis (skin on)
6️⃣ Chia seeds and flax seeds
7️⃣ Artichokes
8️⃣ Broccoli and Brussels sprouts
9️⃣ Psyllium husk
🔟 Potatoes

Hitting your fiber goal is crucial for maintaining a healthy, fit lifestyle. Click the link in bio to learn more about my coaching program that will help you get into the best shape of your life.