Intermittent fasting is a reliable strategy for losing weight. Having a set time where you start and finish eating is a great way to reduce snacking and keeping you focused in a regiment. However, there have been additional claims that have been made about intermittent fasting that we will address below.

➡️ IF does help you lose weight, but only if you are in a caloric deficit. As an example, if both groups were in caloric deficit of 500 calories each day for an extended period of time they would both lose the same amount of weight

➡️ IF is perfectly healthy losing weight has a lot of health benefits, like lowering triglycerides, improve cholesterol and blood pressure. Weight loss in general has these benefits, using IF has no additional benefits to do so.

➡️ IF help increase muscle mass, of the 3 claims this is the most bogos, IF does not increase muscle mass, but IF may actually cause more muscle mass to be lost. Think about it, if you want to time protein throughout the day decreasing the windows that you are eating means decreasing the frequency of protein throughout the day.

#intermittentfasting #reducesnacking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everyone is always looking for a great whey protein powder option. @Ascent_protein offers a protein powder that:

✅Is minimally-processed
✅Has no sugar added
✅Has no artificial sweeteners
✅Is great tasting

Remember all protein powders are created relatively equally. I like this one because it’s fantastic tasting with cleaner ingredients and bonkers macros.

#protein #proteinpowder #proteinshake #proteinsmoothie #wheyprotein #ascent #healthylifestyle #healthyliving #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

🥤 I’m at @greenlifeny getting one of my favorite smoothies, the Power Trip. 🥤

I love smoothies because they’re an opportunity to save calories. Water, ice, throw some fruit in a blender you’ve got a low calorie option that will allow you to splurge for the rest of the day.

➡️ Dieting is always about the context so you have more room for calories at dinner.

#greenlifeny #powertrip #smoothie #healthysmoothie #proteinsmoothie #proteinshake #frozenberries #berries #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

What do you do when you have 3 months to get in the best shape of your life?

1️⃣ Call your doctor and order labs. Search for metabolic rate testing and go get that tested. If you don’t have access to metabolic rate testing, simply search ‘TDEE’ and get a rough estimate of how many calories you burn.

2️⃣ From this point, you will probably need to lose body fat and be in a caloric deficit with a diet emphasizing protein and fiber.

3️⃣ Start weight training. Start with 2-3 days a week as you adjust to this new lifestyle change. Eventually, you will increase the amount of days you are lifting each week.

Confused about getting in shape? You can always visit JacobZemer.com and sign up for my coaching.

#weightloss #nutrition #highprotein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #gains #hypertrophy #bodybuilding #personaltrainer #performancecoach #nyctrainer #nycfitnesstrainer #nycfitfam

I eat protein every 3-4 hours and have a total of 5 meals a day. Well over 80% of my food are single ingredient foods day in and day out.

My breakfast focus on convenience and protein/fiber. It’s not uncommon for it to be 2 legendary pop tarts or built protein bars. I have a piece of fruit with either of these.

My second meal usually is a bison burger or steak taco stuffed with veggies and on a complex carbohydrate. I am busy working so I like it to be something I can eat with my hands.

I have a deep love for vegetables especially with a high quality protein source. I love stir fries like the one I am having @greenlife today or a poke bowl.

My fourth meal is often a protein smoothie with fruit or another small protein meal like a sandwich with veggies.

Dinner is a lot of times seafood or chicken with almost slash potatoes and a lot of vegetables. I usually have a couple hundred calories worth of Yasso or halo top before bed.

Most of my diet consists of protein, fruit and vegetables. I make sure that enjoy what I’m eating while at the same time benefiting my health, the way I look and the way I feel.

#foodreview #premierprotein #cereal #proteincereal #highprotein #protein #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Client spotlight: Arron Bennett is a coaching client on @getverb who lost more than 40lbs in his time working with me. I’ve never had the pleasure of working with him in person. Here’s what he had to say about the experience:

“My core issue was always nutrition and accountability around nutrition. I am an entrepreneur and live a busy lifestyle so eating on the run was always the hardest thing for me. I was already in the gym 3-5 times a week, but the nutrition was letting me down.

I wanted to drop a solid amount of weight but I also needed someone to hold me accountable to it. I like that if I ignore you for a couple of hours and don’t respond, you follow up and make sure you get an answer.

I’ve stuck with this because you did what you said you would do when we started. Mentally, I am making better choices, especially when I am traveling. Physically – well the pics of the weight loss transformation speak for themselves.”

Link in bio to change your life.

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