@jblackburn54 asked: Explain making sets. How many sets and reps should I be doing?

This is an awesome question that I’m sure many people have when developing their exercise regimen.

First, take into consideration that different muscle groups require challenging sets in order to build new muscle.

For beginners, I would recommend 10 sets per muscle group, which can be broken up in different sessions per week. The number of reps can be anywhere from 5 to 30 but I wouldn’t recommend going that high in reps due to cardio becoming a factor and psychological fatigue. It requires a lot of discipline to take 30 reps to failure.

I would recommend starting with an 8 to 15 rep range and, week-over-week, either add another rep or add weight so that you stay in your appropriate rep range.

🔔 For more detailed information on how I build out my sets and reps, click the LinkTree in my bio to get access to my Training Guide.

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

I’m gonna give you 4 burger options that are available at @Wegmans right now that will help you stick to your diet as you enjoy your summer grilling:

1️⃣ Buffalo-style chicken patties – 250 calories, 25g protein
2️⃣ Greek-style turkey patties – 220 calories, 29g protein
3️⃣ Bison patties – 190 calories, 23g protein
4️⃣ 90/10 ground beef – 260 calories, 30g protein

JZ Tips: if you want to add some flavor and bulk to your burgers, my favorite hack is to add mushrooms and onions to your patties. I also love putting some @ghughessugarfree BBQ sauce in the middle of the raw patty before cooking… makes it super delicious. My favorite way to enjoy these burgers is on a high-fiber bun or in a @MissionsFoodsUS Carb Balance wrap.

#shorts #burger #cheeseburger #healthyburger #healthygrilling #grilling #grillmaster #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Everyone knows that saunas are incredible for your health.

How do I apply that research to our @SISU_sauna?

1️⃣ Temperature – we want a temperature of at least 180* Fahrenheit. But remember: heat escapes when we open and close the sauna door. Because of this, I always set my temperature to 200* to ensure I’m at the appropriate temperature the entire time.

2️⃣ Duration – I sauna for at least 20 minutes. This is due to the fact that sauna bathing mimics moderate-intensity workouts.

3️⃣ Frequency – I would recommend using your sauna 3 times a week, each at a duration of 20 minutes. This will give you a minimum time of 60 minutes in your sauna per week.

Remember: because the sauna mimics moderate-intensity exercise, more may be better. There may be benefit to using the sauna up to 7 days a week.

🚨 Visit the LinkTree in my bio and use code JZEMER to get a discount on your SISU sauna!

#shorts #sauna #recovery #workouts #workoutideas #athlete #athletic #weightloss #fitness #fitnesstrainer #performancecoach #accountabilitycoach #personaltrainer #myfitnessjourney #fitnesstransformation #transformationjourney #fitnesstraining #training #nyctrainer #nycfitfam

Everything you need to know about FAT🥑

This is my third installment in my Youtube series about macronutrients.

Growing up, fat was the most villainized macronutrient – everything was either non-fat or zero fat. But today, it might be the most over-glorified macronutrient.

To put this into perspective, I like to remind everyone that nature favors mediocrity. Think about a pack of gazelles, stay with me… the overzealous leaders in the front get the river first where the crocodiles are waiting. The last ones in the pack get picked off by the lions and hyenas.

The same is true for saturated fat.

You want to have enough saturated fat in your diet for your hormones but, at the same time, too much of it can increase your cholesterol.

The reality is: EVERYTHING in moderation.

📌 Topics Covered:
00:00 | Introduction
1:20 | Polyunsaturated fats
1:44 | Monounsaturated fats
3:43 | Saturated fats
4:34 | Everything in moderation
5:45 | Should I be tracking fats?
6:50 | What if I have high cholesterol?
7:39 | Long-term nutrition recommendations
9:45 | Outro

#fats #protein #carbs #macronutrients #nutrition #nutritiontips #nutritioneducation #healthyeating #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

These are my high protein selections at @target:

1️⃣ Good & Gather family size chicken entrees
2️⃣ Good & Gather seasoned carne asada
3️⃣ @good_culture cottage cheese
4️⃣ Good & Gather light string cheese
5️⃣ Non-fat Greek yogurt: @ratiofood, @oikos Pro or Triple Zero, @chobani
6️⃣ @applegate Naturals deli meat
7️⃣ Good & Gather grilled chicken breast strips
8️⃣ @fairlife fat-free milk
9️⃣ Good & Gather wild caught Alaska salmon burgers

#protein #highprotein #target #targetfinds #targetrun #targethaul #goodandgather #goodculture #ratiofood #oikos #chobani #applegate #fairlife #dietingtips #weightlosstips #macros #trackingmacros #caloriecount #caloriedeficit #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s talk in-home gym essentials.

For this video, I’m going to use 3 tiers:

1️⃣ S Tier (essentials) –

▪️Dumbbells or adjustable dumbbells
▪️Adjustable bench
▪️Pull-up / dip bar / TRX

2️⃣ A Tier (if you can spend more money) –

▪️Power rack
▪️Barbell
▪️Plates

3️⃣ B Tier (not necessary but nice to have) –

▪️Cable apparatus and attachments

For a more in-depth look at my home gym, watch my full Home Gym 1.0 Tour on my channel.

#shorts #homegym #homegymtour #gym #workout #workoutvideo #equipment #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam