Does fasted cardio work? Yes, of course ✅ Any cardio works as long as you actually do it.

But does fasted cardio actually increase fat loss compared to non-fasted cardio? No it does not ❌

The best cardio is the kind that you can do consistently. So if you enjoy running on an empty stomach, that’s perfectly fine. If you don’t have a lifestyle that facilitates that, it’s perfectly fine to fit cardio in whenever you can.

Just remember, you want at least 75 minutes of intense cardio per week (at approximately 80-100% of your max heart rate) OR 150 minutes of moderate cardio per week (approximately 110-130 bpm).

#fastedcardio #cardio #cardiotraining #training #trainingtips #trainertips #fatloss #weightloss #strengthtraining #fitnesstips #weightlosstips #musclebuilding #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A Subway sub is still a valid option when you’re running errands. They actually have several sandwiches that pass the test (10g protein per 100 calories) that are chock full of veggies and fiber.

Subway got a rough rap a few years ago because they used to use processed meat. Like many companies they’ve since alleviated the issue with trans fat. I wouldn’t classify Subway as salmon or blueberries, but d***it, sometimes you’re on the go and your just need a relatively good option. I think this is something to consider when you’re in a pickle.

#subway #subwaysandwich #healthytravel #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Your taste buds aren’t set in stone. You can expand your palate by trying new things. Think about the first time you had a glass of wine and you found it disgusting. The same thing is true of eating healthy. Over time, you’ll learn to love it. As a matter of fact if I were to have a donut right now I would find it disgustingly sweet.

Taste buds have a life cycle of about 10 days to 2 weeks, so there’s always the opportunity to start fresh. Right now one of my favorite dishes on the menu at @greenlifeny is the Mediterranean bowl, it’s delicious. But by the time this video comes out it will probably have changed because I’m always switching up my food choices so I can continue to stick to my nutrition.

#greenlife #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dieting #dietingtips #nyctrainer #nycfitnesstrainer #nycfitfam

ABOUT JACOB:
I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/
https://www.instagram.com/jacobzemer
https://www.facebook.com/jacobzemer/

#WorkoutTips #HowTo

Ground beef can actually be leaner than turkey/chicken. The numbers you see on these packages refer to the ratio of meat to fat. So 90/10 ground beef is 90 percent beef 10 percent fat.

We want products that are at least 90/10 or above. Ground beef also contains essential vitamin B nutrients, iron, zinc, magnesium, and potassium.

#groundbeef #beef #leanmeat #leanprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Come grocery shopping with me at Wegmans for breakfast:

1️⃣ @catalinacrunch

2️⃣ Nonfat @fairlife

3️⃣ @kodiakcakes

4️⃣ Eggs

5️⃣ @pepperidgefarm Light

#wegmans #wegmansfinds #catalinacrunch #fairlife #kodiakcakes #pepperidgefarm #ascentprotein #legendaryfoods #grocerylist #lowcaloriefood #highprotein #protein #breakfastideas #highproteinbreakfast #dietfoods #dietfoodideas #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Look, sometimes you’re f***ing tired. It’s been a long week. You don’t feel like cooking. But there are healthy options readily available. With rotisserie chicken and frozen veggies on hand you’ve got an easy meal. If you want to level it up, cook some vegetables, make a sweet potato. Just be mindful of your portion size- I love food scales for this reason. Then you are good to go.

#rotisseriechicken #chicken #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #nutrition #performancecoach #personaltrainer #accountabilitycoach #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Loren Evans (@anxiouspeach_) is a coaching client on @getverb who lost 23lbs with me. I’ve never had the pleasure of meeting him in person. Here’s what he had to say about working together:

“I found you on Instagram. The way you described eating and your philosophy made it seem like a realistic approach to long term healthy eating and exercise. You showed real food, and ways to eat a variety of meals other than chicken, rice, and broccoli. It gave me hope that I could make long term changes to my diet while still enjoying the foods I like.

Upping my protein and learning about fiber changed my entire outlook on what to look for in a food. Eating more fruits and vegetables changed how my body has responded to living. I feel I recover quicker, my emotions are more stable, I feel more in control of my life, and I feel stronger then I ever have. I have confidence and knowledge to make better choices for myself on a daily basis.

You didn’t shame me when I wasn’t able to make the numbers correctly. You encouraged me to try again. You kept up on my daily life, and always pushed me to continue to progress on my lifting. Very good people person, you’re realistic. You set the bar high, but always encouraged me to achieve that bar.”

Link in bio to change your life.

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

Alcohol 🥃 It’s not good for you but it’s not going away. A margarita has as many calories as three shots of tequila, it doesn’t add up.

Choose wine or liquor, no mixer, or at the very least a calorie free mixer. Beer differ tremendously from brand to brand in how many calories they have, it’s a lot of guesswork unless you have a staple choice. We want to keep the calories as low as possible.

Don’t worry if the wine is red or white or what type of liquor. Yes, tequila is the best, but they all have the same amount of calories.

#caloriecounting #caloriesincaloriesout #dietingtips #caloriecount #caloriedeficit #weightloss #weightlosstips #nutrition #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Join me as I go to Costco for an actual shopping trip and purchase items I buy on a regular basis. Get an in-depth look at items I purchase week-to-week, why I like them, and some of the many options I recommend to my clients.

#costco #costcobuys #costcofinds #costcohaul #grocerylist #highproteinsnack #protein #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #dietingtips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

I’m happy to see @catalinacrunch on the shelves at Wegman’s. This product deserves to be in stores nationwide. Not gonna lie, it’s pricey, but I haven’t seen a macro-friendly cereal that isn’t. The taste is on point, it’s got plenty of protein, and a TON of fiber. Just be mindful of portion size when you’re preparing this breakfast- it is caloric, so make sure you’re measuring this bad boy out.

#catalinacrunch #cereal #cereallovers #healthycereal #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Psyllium husk is a seed that is very low in calories and very high in fiber. Because of this it has remarkable health benefits and can be very useful while dieting. I recommend starting off with 1-2 tablespoons in the morning and afternoon. It can cause you to become gassy, so build up a tolerance to it. But it’s so effective at helping people feel full that it will prevent you from binging in the evening.

I wouldn’t be concerned with the exact brand, as there’s nothing special about any particular brand. Psyllium husk is simply a seed that is readily available. It may cause you to feel bloated, and that’s ok. Having that bloated feeling may be reminiscent of overeating, however this in fact will prevent you from doing just that. You’ll feel stuffed the evening before and therefore eat less, then the next morning you’ll alleviate the bloat 💩

Psyllium husk is absolutely one of my favorite supplements on the market. It’s a food-based supplement that will help you improve your health and perhaps your adherence to dieting.

#psylliumhusk #fiber #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam