So I’m being obnoxious but the fact is unless you are playing a sport that involves explosivity (sprinting, Olympic lifting) or endurance (cycling, marathon races) you do not need to obsess over how many carbs you are eating.

The battle of nutrition is fought in the trenches and it’s very hard to follow a consistent plan. So my advice is simply it until you have mastered the basics. Start with more sustainable approach – Flexible Dieting with an emphasis on total calories (portions), tracking protein consumption and 80% of your food being single ingredient foods and the other 20% being flexible.

Because if your goal is to simply be healthy and look better you just need to focus on total caloric intake, protein consumption and reducing processed foods. This is all you need to do build muscle and lose fat. I have clients also track fiber because it’s beneficial to health and also helps with nutrition selection – the kinds of foods you are eating.

I find that having to track protein, carbohydrates and fats, all with specific targets is everyday like a new Rubik’s cube. It’s unnecessarily complicated for everyday people. Having said this long term you want to have at least 10% of your calories being represented by every macronutrient, carbohydrates, fats and protein. If you consume less carbohydrates you will require more protein but if you’ve been following me for a while you are probably already eating .8x your body weight anyway.

#protein #proteinpowder #proteinshake #proteinsmoothie #humanimprovement #psylliumhusk #highprotein #proteinrich #proteinpacked #proteingoals #highprotein #proteinsnacks #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Tim @rittentw was a coaching client on @getverb who occasionally came in to train @madisonavestrengthlab for semi private training. His goal was to lose a meaningful amount of weight and improve his overall health. Tim has a demanding schedule that involves a lot travel as a result he found himself increasingly becoming out of shape. We started working together in January of 2023 and by the end of the year, Tim had officially lost over 40lbs working with me.

Aside from the hustle of working and traveling, Tim also experienced big life events including getting engaged and moving. He was able to navigate and celebrate these moments while maintaining a solid foundation of everything he learned on the program.

Tim completely transformed his day-to-day eating habits, increased exercise and daily movement tremendously, and has developed a lifestyle and achievable routine that works for him. He noted this as a key to his success in an area that was an obstacle on his previous fitness and wellness journeys.

I am so proud of Tim and all of his hard work. Keep crushing it, brother.

Link in bio and story to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

This is a 3 day weight training program designed for real people looking to make a change. This is a realistic schedule that requires 50-60 minutes in the gym 3 days a week. The main considerations when designing this program were:

Time availability
Accomplishments
Intensity level
Exercise selection

To get free access to Phase 1 of this 3 Day Training Split, simply click the link below:
https://www.jacobzemer.com/3-day-full-body-workout/

This is a glimpse into the detailed, custom programs available on my app Zemer Strength Society. To access all exercise programs available on my app, sign up at https://www.jacobzemer.com/services/jacob-zemer-strength-society/.

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I’m back at @wholefoods to show you some of my favorite items to pick up while on a diet.

1. Sun butter
2. @angelicbakehouse whole grain wraps
3. Ground pork
4. Buffalo seasoning
5. Lean chicken thighs (look for 10g of protein per 100 calories)
6. Lions mane mushrooms
7. @kevins.natural.foods pre-made meals
8. @threewishes cereal

#wholefoods #wholefoodsbuys #wholefoodsfinds #wholefoodshauls #grocerylist #healthydinner #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Make sure to eat 30g of fiber every day. Here’s the thing: most Americans only get around ~15g or less of fiber daily. I know, talking about eating more fiber might not be sexy, but it’s super important for your well-being.

Here are my three tips to getting more fiber:

1️⃣ Have some fruits or veggies with every meal. Berries, broccoli, and Brussels sprouts are my go-tos.

2️⃣ Try psyllium husk – it’s a seed you can find in powder or capsule form. It might not taste amazing, but it does the job.

3️⃣ Check out fiber-rich products like Better Bagels, 647 bread, or Mission Carb Smart tortillas. Some people don’t like that I suggest these, but they’re way better than not getting enough fiber at all.

#fiberrich #healthyhabits #guthealth #fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Wegmans has a crazy selection of protein bars. Here are some you can pick up on your next grocery run:

1️⃣ @Questnutrition – The OG of the protein bar game. Oatmeal chocolate chip is my personal favorite.
2️⃣ @BuiltBar – This is my favorite protein bar. The chocolate chip cookie dough is bonkers good.
3️⃣ @Barebells – This is a favorite protein bar among most of my clients and my girlfriend. It tastes like a candy bar!
4️⃣ @One1Brands – This is my dark horse protein bar pick. The taste is great and the macros are fantastic.
5️⃣ @NoCow – This is my #1 pick for plant-based protein bar even though the texture isn’t my favorite.
6️⃣ @EpicBar – This is more like a jerky if you’re looking for a more natural source of protein.
7️⃣ @OfficialPureProtein – Low price point and a cult-like following. I enjoy these but wish the fiber was a little higher.
8️⃣ @FitCrunchBars – This is my least favorite pick of the eight protein bars in this video but they can be found everywhere and the price is great.

#proteinbar #protein #highprotein #proteinsnack #healthysnacks #healthysnacking #foodreview #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Getting a body composition analysis at the start of your fitness journey is an important step in monitoring your progress. Remember: you can’t manage what you don’t measure.

InBody is a body composition analysis machine that uses bioelectrical impedance to measure various components of your body such as muscle mass, fat mass, and water content.

Some gyms have InBody machines that you can use or you can make an appointment at a place that specializes in these tests like XFit Labs here with Isaiah.

InBody does have a significant enough margin of error that it can’t tell you objectively how much body fat you have. Instead, you should use this tool to track your trajectory. I would recommend using an InBody approximately every 3 months or to track which direction your body fat is headed.

If you are signed up for my coaching, we can interpret your body composition analysis and keep record of how you are progressing throughout our programming. It’s always a good idea to get your InBody regularly so you can assess and use that information to achieve your health and fitness goals.

#bodycomposition #musclemass #fatloss #bodytransformation #musclebuilding #weightlossjourney #bodygoals #fitnessprogress #physiquegoals #fitnessmotivation #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

David Goldoff is a coaching client who lost over 62lbs working with me through nutrition coaching and professional training. David has worked hard to completely change his health and appearance. He is a successful working professional and a father of 3. My coaching program is designed for real people like David who often find themselves out to eat or struggle to prioritize themselves with a demanding schedule. Congratulations David on continuing to crush your fitness journey.

To learn more about what my coaching program offers, click the link in my bio or story to change your life.

#myfitnessjourney #fitnesstransformation #transformationjourney #transformationtuesday #tuesdaytransformation #weightloss #weightlosstransformation #fitness #fitnesstrainer #performancecoach #personaltrainer #fitnesstraining #training #nyctrainer #nycfitfam

Wondering how to come up with a New Year’s resolution that you won’t ditch after a week? Check out my latest YouTube video for some of my personal tips on picking a realistic goal and actually sticking with it. In this video, I go in-depth on how to stay motivated and see your resolution through to completion.

Fitness goals are an ongoing journey to help you stay motivated and continuously work toward a better version of yourself. Leave a comment below and let me know what your New Year’s resolution is.

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3️⃣ steps to isolating your triceps:

1️⃣ Squeeze your shoulder blades together to minimize shoulder movement

2️⃣ Keep slight bend in your knees, hinge hips back slightly to minimize momentum

3️⃣ Upper arms should stay completely stationary. Hinge only through the elbows. Straighten your arms and focus on extending your elbows fully at the bottom of the movement.
#liftsmart #triceps #tricepextensions #fitnessmotivation #strengthtraining #fitnessjourney #trainhard #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nyctrainer #nycfitnesstrainer #nycfitfam

@TraderJoe’s is one of my favorite grocery store. Here’s what I suggest to those dieting this upcoming year:

1️⃣ Chicken sausage
2️⃣ Frozen shredded hash browns
3️⃣ Wild caught Ahi tuna
4️⃣ Chicken drumsticks
5️⃣ Lentil spaghetti
6️⃣ Green beans
7️⃣ Frozen turkey meatballs
8️⃣ Asparagus

#traderjoesfinds #tjobsessed #traderjoeshaul #traderjoes #traderjoeslist #grocerylist #groceryshopping #mealprep #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam