In life you need to work both hard and smart.

Think of science as working smart, it points us in the right direction.

The worst thing in the world is showing up to the gym and doing things that are completely insufficient and suboptimal. Let’s say you have 3-5 hours to workout in the gym per week, you want to make that time as impactful as possible.

Science allows that to happen. It points us in the right direction.

However, you still need to work hard. And oftentimes the scientific community struggles with paralysis through analysis. They’re always searching for optimal or the exact formula rather than just getting down and dirty and training intensely.

To be truly successful in life you need to take both a scientific approach as well as an intense approach to training.

I build out my programs months ahead of time and make calculated decisions focusing on exercises that are very effective for building muscle and that work great for me. And at the same time, once I show up to the gym: it’s go time. I am going to push myself to get that last rep, I am going to force myself week-over-week to PR at least one exercise per gym session.

If I were to leave the gym knowing I could’ve gotten a couple more reps in a set, it would literally bother me the rest of the day.

Maybe you don’t take it this seriously, and that’s okay, but if you want to be truly successful in the gym, especially when resources such as time are limited, you need to work both hard and smart.

#musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

His son lost 50lbs in one month!

LOL… get the fuck out of here.

When you see shit like this on the internet, please know that these overpromising weight loss coaches are lying to your face.

If you can lose 5lbs a month, that is a fantastic goal.

In general, losing 1lb to 1.5lb per week is sustainable and makes sticking to your nutrition goals much easier. The most weight loss I’ve seen in a month as a coach is about 10lbs and they were much bigger men who had a lot of weight to lose.

A lot of these online coaches are full of shit and promising you a lie so it sounds like a quick and easy fix. Did it take you a month to get to the weight you’re at now? No. Then why would it take a month to lose it?

If you take a dramatic approach to weight loss, you are more likely to regain it because the method you used in the first place was not sustainable. Say you decide to cut all carbohydrates out of your diet, when you begin introducing carbohydrates back, chances are you will regain weight. If you decide you are no longer going to drink alcohol or eat out in order to lose weight, that’s great! If you can do that for the rest of your life… but once you reintroduce those habits, you will likely regain. This is why so many people fail at weight loss.

I’ve helped thousands of people with real lives lose weight with a sustainable approach to dieting and exercise.

#shorts #healthylifestyle #healthyliving #healthyeating #macrocounting #caloriedeficit #weightloss #dieting #transformation #beforeandafter #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

My 3 favorite frozen burger patties from @Costco:

🥉Kirkland ground sirloin patties – 320 calories, 28g protein

🥈@ColumbusMeats turkey burgers – 240 calories, 30g protein

🥇@TridentSeafoods Alaskan salmon burgers – 170 calories, 20g protein and chocked full of omega-3 fatty acids

#shorts #burgers #highprotein #protein #easydinners #healthydinners #costco #costcobuys #costcofinds #healthylifestyle #healthyeating #trackingmacros #macrocounting #caloriedeficit #weightloss #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Last week, I did 10 reps with this weight.

This week, I got 11 reps.

When people think about progress, which should be occurring week-over-week, they often think large strides.

The truth is that progress is small steps that compound over time.

As an example, adding 1 more rep to your working weight is a great way to progress your lift. You don’t need to add 10lbs to your working weight every week in order to progress.

Just try adding 1 rep. If your reps become very high, around 15, then increase your weight. These are the steps that eventually lead to those major strides.

#shorts #musclebuilding #gymmotivation #fitnessgoals #liftheavy #trainhard #bodybuilding #strengthtraining #physiquegoals #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

If diet soda is just water with zero calorie sweetener, why don’t we just drink semen?
x
That is a real statement I heard while on social media.

I don’t know what the fuck is going on anymore. I really can’t tell what’s a parody on social media. I get it, you post shit like this, it gets a ton of engagement but what is even happening…

No, I don’t think diet soda is on par with water, though it’s certainly fluid. I track all of my fluid intake – coffee, diet soda, water; but the GOAT of hydration is water. A frequent concern many people have is the aspartame in diet soda.

Aspartame is classified as a Group 2B carcinogen – but, to be clear: radio frequency, cell phones, aloe vera, and pickles are all considered Group 2B carcinogens. This simply means they are possibly carcinogenic especially in large doses. I’d have to drink like 20+ diet sodas in a sitting for it to be considered carcinogenic.

You should be drinking .66 x your body weight in water a day. Having said that, I personally really enjoy A&W zero sugar and diet Dr. Pepper. I do drink primarily water but honestly, I have 3-4 cans of diet soda a week. I enjoy it with a burger or chicken nuggets – it’s just one of the ways to make dieting more sustainable.

By the way, unlike diet soda, semen isn’t calorie-free.

#shorts #dietsoda #soda #carcinogen #carcinogenic #healthyeating #cleaneating #healthyrecipes #fiber #macrocounting #caloriedeficit #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

CHRISTMAS GIFT IDEAS:

🔘 @NuoAthletics 580 Adjustable Dumbbells – these are a game changer for any home gym. Sleek, easy to use, and space-saving.
🔘 @NinjaKitchen Creami Deluxe – high protein ice cream is a great way to hit your macros and add to your diet-friendly dessert routine.
🔘 @GoRuck Training Weight Vest 2.0 – I love doing high incline cardio with my ruck vest on. It’s comfortable and easy to travel with to different gyms.
🔘 @Nike Metcon 9 – love these shoes for weightlifting.
🔘 @Nutricost_Official Creatine Monohydrate – creatine is the most researched sports supplement and dirt cheap. I recommend it to basically everyone. There are a host of health benefits for both your mind and muscles. As well as performance benefits for your strength, power, and endurance.
🔘 @FlavorGangOfficial sauces – this is a recent find and I absolutely love them. My favorite is the Sweet Papi Sauce. Delicious way to add some variety to your diet.

#highfiber #highprotein #proteinpacked #proteingoals #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

This is Part 3 of a four-part educational series dedicated to helping you maximize your muscle-building potential.

In today’s video, I discuss Intensity which refers to the level of effort or exertion applied during a workout or specific exercise.

Some of the topics I discuss are:
🔘 Reps in Reserve (RIR)
🔘 Rate of Perceived Exertion (RPE)
🔘 How to maximize your intensity
🔘 Why intensity is important while training

This video is following:
Part 1️⃣ Mechanical Tension
Part 2️⃣ Progressive Overload

This video will be followed by:
Part 4️⃣ Volume

Whether you’re a beginner or advanced, this insight can help you tailor your training program to suit your unique needs and goals.

Don’t forget to hit the like button and subscribe so you’ll be notified as new parts of the series are released. Let’s build smarter, not just harder.

📌TIMESTAMPS:
0:00 | Intro
1:15 | RPE and RIR
5:00 | Warm-up sets
6:05 | Working sets
8:03 | Intensity techniques
8:43 | Outro

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I talk all the time on this channel about how it’s necessary to train near to failure in order to get results in your training. But there’s an important distinction to make between complete failure and technical failure. Here I demonstrate examples with both a tricep extension and a squat.

➡️ Technical failure is achieved with a tricep extension when I am no longer able to complete the full range of motion. This means that I can no longer completely straighten my arms with my shoulder blades squeezed together at the bottom of the motion. I resist the urge to compensate by using my body’s own weight to help me complete the range of motion, instead I push myself through each and every single rep until I know that I can’t complete another.

➡️ In the example of the squat, it’s much clearer what complete failure looks like. Because if you’re squatting with a barbell on your back and you can’t get up, there’s an element of danger. Most people would never train this way while squatting due to the risk. In case they squat near to failure, where they know if they were to do a couple more reps they would not be able to get back up. It’s very important to maintain technique even when training near to failure.

#shorts #trainingtofailure #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

Product Review: @EatJacob protein bar.

I’ve heard really horrible things about this bar so I wanted to see for myself.

220 calories and 20g of protein meaning it doesn’t pass the Protein Test, however, the bars have a lot of fiber which I do appreciate.

They really push for their ingredients being clean especially making a point of the bar not containing seed oils… I don’t give a 💩 about seed oils unless your diet is made up solely of processed foods.

These are also $9 a bar… to put that in perspective, the consistently easy-to-find @QuestNutrition protein bars are $3 a bar.

The taste actually isn’t bad but the consistency is chewy and gritty. I personally like this more than the David bar however it’s nowhere near as tasty as a @builtbar or @barebell.usa bar. I definitely would not bother spending $9 on these.

Have you tried these?

#shorts #jacobbar #jacobprotein #proteinbar #highprotein #protein #healthysnack #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

If you’re dealing with a shoulder impingement, training smart and prioritizing joint health is key to recovery while maintaining fitness. Here are @DrJohnny_ top recommendations:

1️⃣ Modify Your Range of Motion
Avoid full overhead pressing at 90 degrees to reduce stress on the shoulder joint. Similarly, for bench pressing, don’t let your elbows fall past parallel on the negative motion. This will ensure larger muscle groups (such as delts & pecs) are doing majority of the work and limiting stress on the AC joint/smaller muscles (rotator cuff).

2️⃣ Be Cautious with Machines
Machines allow us to increase the weight & load up but might put your shoulder in a disadvantageous position since we are all made a little differently. Be sure to keep a limited & pain-free range of motion while using machines and try to avoid fully locking out your arms at the top of the movement. This prevents overloading the shoulder and encourages controlled activation of the muscles.

3️⃣ Lateral Movements are Fine
Lateral raises are typically a safe movement for somebody dealing with shoulder impingement but try to make sure your arms don’t go beyond shoulder height. This helps you target the deltoids without aggravating the impingement.

4️⃣ Use Cuffs Around the Elbows
Weighted cuffs placed around the elbows can be a great alternative for adding load and targeting the lateral delts. This method reduces strain on the actual shoulder joint while still allowing you to train effectively.

Key Takeaway? Training with a shoulder injury doesn’t mean stopping completely. With thoughtful adjustments and guidance, you can maintain progress while supporting recovery.

#shorts #shoulderinjury #shoulderpain #injuryprevention #physicaltherapy #chiropractic #bodybuilding #muscle #fitness #fitnesstips #trainertips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

HOW TO HIT 200G OF PROTEIN A DAY:

Breakfast: 500g nonfat @SiggisDairy yogurt with blueberries and raspberries – 350 calories 57g protein
Lunch: 6oz bison burger with two slices of @EatRoyo bread and sweet potato fries – 600 calories 47g protein
Dinner: 6oz salmon with steamed broccoli and @TraderJoes rice medley – 520 calories 51g protein
Snack: @QuestNutrition BBQ chips – 120 calories 21g protein
Dessert: Zemer Method: Recipe Book Milk & Cereal @NinjaKitchen Creami – 330 calories 40g protein

Disclaimer: protein needs vary from individual to individual depending on size, body composition, and level of activity.

#proteinpower #highprotein #proteinpacked #proteingoals #wieiad #whatieatinaday #trackingmacros #macrocounting #macros #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Back at @WholeFoods to share my favorite carbohydrate sources while dieting:

1️⃣ @FoodForLifeBaking Ezekiel cinnamon raisin English muffins
2️⃣ @StrongRoots Proper Fries
3️⃣ @AllGoodles pasta
4️⃣ Shredded hash browns
5️⃣ @EatBetter Bagels

#shorts #wholefoods #wholefoodshaul #grocerylist #groceryshopping #groceryhaul #protein #highprotein #dieting #dietingtips #weightlosstips #fatloss #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam