Chris Gates Fitness: Recent Episodes
Chris Gates
exercises, this episode will give you a practical framework that removes the guesswork and helps you focus on what actually drives muscle growth.This is Part 2 of my muscle-building series. In the next episode, we'll dive into nutrition and recovery so you can learn how to support your muscle-building efforts outside the gym. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter-2/
that happens when you stop training simply to burn calories and start training with the goal of becoming stronger and more capable. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
Do you constantly feel like there just aren't enough hours in the day to exercise?If you're juggling work, kids, family responsibilities, and everything else life throws at you, it's easy to believe that fitness has to wait. But the truth is, most people don't actually have a lack of time. They have a lack of clarity, planning, and systems that make healthy habits easier to follow.In this episode, I break down practical strategies I've used myself and with hundreds of busy moms and dads to help them consistently make time for fitness without spending hours in the gym.---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Download my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
Life doesn't stop when you're trying to get healthy, and for me — last week proved it.In this episode, I'm sharing the story of one of the most chaotic weeks our family has had in a while: two kids getting hurt, multiple ER visits, a broken wrist, and an entire week's schedule completely thrown off. And yet, we still found a way to stay on track with training and nutrition.I'll walk you through exactly how I was able to keep my workouts and diet on track despite everything falling apart, and more importantly, how I build my own program (and my clients' programs) to be flexible and sustainable enough to handle real life when it gets hard.---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
to get started, and how it's never going to come unless you just get started. Because I have to tell ya... As a father of three, with a wife who has a demanding career, and being a business owner myself personally, we kept waiting for life to slow down, only to eventually realize that time ain't coming until it's too late!Most of the reasons we refuse to start, or quit all together, are completely made up. They're in your head.And if you can get past those feelings and simply focus on the work required, you'll find yourself exactly where you want to be in time.This episode will probably offend some people, and I'm OK with that. It's not my intention, but sometimes when you rant and put the truth out there in plain terms, it can rub people the wrong way.But I hope it doesn't offend you. I hope it inspires you to take action NOW.Hope it helps!~ Chris ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
behaviors trump everything) ---------- Interested in coaching? I work with busy moms and dads who want to prioritize their health without overhauling their lives. Learn more and apply » https://chrisgatesfitness.com/coaching/ ---------- The MindPump podcast episode that inspired this episode » https://podcasts.apple.com/us/podcast/2848-the-1-longevity-factor-nobody-talks-about-its/id954100822?i=1000765021143
To celebrate 8 years as a health and fitness coach, I'm sharing the 8 most important lessons I've learned from coaching hundreds of clients to lose weight, build muscle, and creating lasting results. From consistent to strength training, and ultimately focusing on a sustainable plan, you'll learn about the most important aspects of a routine that can transform you to a happier, healthier, and stronger life.----------🔗 Interested in coaching? » https://chrisgatesfitness.com/coaching/
your habits is the real goal of any fitness journey ---------- BIRTHDAY SALE — This Week Only (March 16–22):To celebrate my birthday, I'm offering my exclusive client referral discount to everyone: your first month of 1-on-1 online fitness coaching is 100% FREE. This deal has never been offered to the general public before and ends at midnight on March 22nd. Apply » https://chrisgatesfitness.com/coaching-application-form/
In this episode, I sit down with his client Seth, a busy dad of two, to share the full story behind his transformation over the past six months.After gaining around 40 pounds during COVID lockdowns, Seth found himself stuck in routines that weren’t serving him. A candid vacation photo became the wake-up call that forced him to confront how far he’d drifted from the person he wanted to be. From there, he committed to making sustainable changes, focused on accountability, consistency, and doing the basics well.In this conversation, Seth breaks down:1. How he lost nearly 40 pounds and over six inches off his waist2. Why tracking (without obsessing) helped him avoid quitting when progress slowed3. The mindset shift from “burn as many calories as possible” to intentional strength training4. How focusing on high-protein, lower-calorie-density foods made dieting more satisfying—not more restrictive5. How he navigates restaurants, holidays, and real life without being perfect6. Why 80–85% consistency is more than enough to see major results7. The power of progressive overload and competing with yourself in the gym8. The biggest non-scale victory of all: improved confidence, energy, and mental claritySeth also shares how he and his wife make early-morning workouts work with two young kids, why he no longer chases calorie burn numbers on his watch, and how these habits now feel like part of his identity.This episode is a real, relatable look at what sustainable fat loss actually looks like for a working parent—and proof that you don’t need extreme workouts or restrictive dieting to change your life.---------- Interested in getting results like Seth? Learn about my 1-on-1 online fitness coaching program here » https://chrisgatesfitness.com/coaching/
If your New Years Resolutions and/or 2026 goals aren't off to a good start, I know the feeling. My January was a complete train wreck, highlighted by getting in a car accident at the end of the month. It made me think long and hard about goal setting, and how important it is to prioritize your health and fitness. That's what I talk about in this episode, and I truly hope it helps. ----------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
2025 was a complete turning point for me.At the start of the year, I was overworked, stressed, and juggling two full-time jobs while raising three young kids. By the end of it, I was healthier, more balanced, and working full-time in the coaching business I’d been building for nearly eight years.In this episode, I walk through the five decisions that changed everything. From investing in the right coaching, to tracking what actually matters, to training less and feeling better because of it, and so much more in between. This isn’t about copying my path. It’s about pulling lessons you can apply to your own health, career, and life as you head into 2026.
Join Training Camp RIGHT NOW for 40% off your first 3 months (Use code 40OFF at checkout) » https://chrisgatesfitness.com/register/training-camp/ --------- Learn more about Training Camp » https://chrisgatesfitness.com/trainingcamp/
In this episode, I sit down with my client Dan Burke to talk through the incredible transformation he’s made over the last six months! Dan reached his heaviest weight after becoming a parent and struggling to find time and energy for himself. Today, he’s down 65 pounds, 11 inches off his waist, and feeling stronger, more confident, and more capable in everyday life.Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
Apply for 1-on-1 coaching and get 75% off your first month » https://chrisgatesfitness.com/coaching-application-form/
In this episode, I sit down with my client Ryan, who’s dropped 80 total pounds in his fitness journey and 8 inches off his waistline since we started working together.Ryan shares what it’s really like to rebuild his health and fitness as a busy professional and dad living in Los Angeles, from struggling with consistency and burnout to developing a balanced approach to training and nutrition that actually fits real life.We dive deep into:1. How Ryan lost 80 pounds and built muscle through consistency, not perfection2. The nutrition strategies that helped him break free from yo-yo dieting3. Why tracking calories and protein is like managing a bank account4. How to handle holidays, eating out, and travel without losing progress5. The mindset shift that helped him stay consistent, even through injuries, wildfires, and busy seasons6. Why functional fitness — being able to carry his son, climb hills, and lift heavier weights — matters more than aestheticsRyan’s story is a powerful reminder that real, lasting transformation comes from patience, sustainability, and staying adaptable when life gets messy.I hope you enjoy our chat!----------And if you're interested in getting results similar to Ryan's, check out my coaching page to learn more about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
In this episode, I sit down with my long-time client Jeff Rodgers, who has completely transformed his life and body over the past four years.Jeff shares his story of going from 353 pounds and intimidated by the gym — to losing over 130 pounds, running a half marathon, and eventually building strength, confidence, and muscle through sustainable habits.You'll hear:• How Jeff lost over 100 pounds without giving up his favorite foods• The mindset shift that helped him overcome gym intimidation and stay consistent• Why calorie cycling and flexibility made healthy eating finally click• How strength training reshaped his body and boosted his energy• What he’s learned about balance, travel, and staying on track long-termThis is a must-listen for anyone who’s ever struggled with weight loss, motivation, or feeling out of place in the gym! Jeff’s story is a powerful example that no matter how busy life gets, you can build a lifestyle that works — and sustain it for good.----------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
In this episode, I dive into one of the most common challenges ambitious parents face: neglecting their own health while climbing the career ladder.We’ll explore why so many working professionals and parents in leadership roles sacrifice their well-being in pursuit of success, and how that mindset often backfires. You’ll learn why putting your health first isn’t selfish, it’s strategic, and how simple, sustainable habits can make you a stronger leader, parent, and professional.I also share actionable strategies you can start today, like reframing health as an asset, ditching the all-or-nothing mindset, and using your business skills to create better systems for your personal wellness.If you’ve ever told yourself “I’ll focus on my health when things slow down,” this episode is your reminder that health is how you get there, not what comes after.----------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
For the last 7.5 years, I've built my coaching business alongside a full-time job. But today, I'm a full-time online fitness coach for the first time in my life! I took today's episode to explain a little bit about my journey to this point. Thank you so much for listening, and for all of your support along the way.----------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
APPLY FOR A SCHOLARSHIP: https://go.chrisgatesfitness.com/scholarship-promotion-page ----------In this episode of the Chris Gates Fitness Podcast, I pull back the curtain on my full daily routine as a busy parent, coach, and business owner. You’ll hear how I structure my mornings, workouts, workday, and family time to stay consistent with training and nutrition—despite a packed schedule with three kids and countless responsibilities.I also share details about my $10,000 Back-to-School Scholarship Sale, happening this week only (Aug. 25-29, 2025), where busy parents can apply to receive free or discounted coaching spots. If you’ve been waiting for the right time to invest in your health, this is it!
Learn about my $10,000 scholarship sale » https://go.chrisgatesfitness.com/scholarship-promotion-page ----------Follow me on Instagram @chrisgatesfitness » https://www.instagram.com/chrisgatesfitness/ ----------Join my Mailing List » https://chrisgatesfitness.com/newsletter/
In this episode, I sit down with my client Bryan to talk about the habits, strategies, and mindset shifts that have fueled his most successful fat loss phase yet. We discuss the skills of both eating in a calorie deficit and maintaining weight, how he manages his health and fitness as a busy dad with a demanding career, and why building consistency matters more than perfection. Bryan shares how standardizing meals, making fitness a family activity, and tracking progress beyond the scale have helped him lose weight, keep it off, and feel stronger in everyday life.----------Want results like Bryan? Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
Is soreness the sign of a good workout, or is that just a myth? In this episode, I break down what muscle soreness really means, why it’s not the best way to measure workout effectiveness, and what you should be paying attention to instead. We’ll talk about DOMS, progressive overload, recovery, and how to tell if your workouts are actually working. If you’ve ever wondered, “Why am I not sore?” This episode is for you.-----------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com
In this episode, I’m joined by my client Ben, who recently wrapped up one-on-one coaching and saw the most consistent, successful progress of his fitness journey so far.Ben shares what held him back in the past—like bouncing between programs, struggling with consistency, and never quite getting the results he was after. We talk about what changed when he committed to a structured, personalized coaching approach, and how focusing on progressive overload and dialing in the details made all the difference.Even though the scale didn’t move much, Ben saw major changes in progress photos, waist measurements, and performance in the gym. He also talks about how this transformation positively impacted his life outside of fitness—helping him show up more confidently and capably for himself, his family, and everything else life throws his way.If you’ve ever felt stuck or unsure about how to make real progress, Ben’s story might give you the clarity and motivation you need.----------Want results like Ben? Learn about my 1-on-1 online fitness coaching program here » https://chrisgatesfitness.com/coaching/
Why is it so hard to lose the last 5 pounds — especially around your waistline?In this episode, I break down one of the most common frustrations in fat loss: getting leaner, only to hit a wall right before the finish line. If you’ve ever felt like no matter what you do, that stubborn belly fat won’t budge, this episode is for you.And if you’ve already made amazing progress but feel stuck — this episode will help you figure out what to do next.----------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
Is fasting worth it for fat loss? In this episode, I break down whether intermittent fasting is actually an effective long-term strategy — especially for busy parents. You'll learn why fasting can work in the short term, but often leads to yo-yo dieting, binge eating, and unsustainable routines. I’ll also share what I’ve seen work best after coaching hundreds of people: a flexible, realistic approach that fits your life and your family.-----------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
Because for most people, eating enough protein can be quite a challenge! So if that describes you, and you're constantly searching for new ways to work more protein into your diet, this episode is going to help a TON.---------- Learn about coaching » https://chrisgatesfitness.com/coaching/
If you’re trying to build strength, improve your physique, or get the most out of your workouts… at some point, you’re going to ask this question:“How do I know when it’s time to add more weight to my lifts?”It’s a great question—and one I get from clients all the time. And it’s especially important for busy parents to get this right. When time is limited, you want to make sure every minute you spend in the gym is actually helping you move toward your goals.So in this episode, we’re going to break it all down! ---------- Learn more about coaching » https://chrisgatesfitness.com/coaching/
If you’re trying to lose weight or improve your health, those late-night cravings can be frustrating. Especially when they feel like they come out of nowhere and wreck an otherwise solid day.So let’s talk about it. In this episode, we'll break down...1. Why late-night cravings happen (and why they’re not a sign of failure)2. Practical strategies to stop them in the moment3. What you can do earlier in the day to prevent them from happening at all4. A few key mindset shifts to help you feel more in control----------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/podcast
I'm back! And today on the podcast, we're diving into a listener Q&A all about fat loss. In this episode, you'll learn what the best diet is for fat loss; if you have to do cardio, or if strength training is enough; how to know if you're in a calorie deficit; how fast you should expect to lose fat; and if you can build muscle while losing fat.I hope you enjoy it, and I hope it helps!---------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
Our 10 tips series continues this week, and in this episode we're focused on things that will help you reliably build muscle. I hope it helps!==========1-on-1 Coaching Sale Starts Monday, Jan 6! Details » https://chrisgatesfitness.com/coaching/========== Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/12/30/10-insanely-simple-tips-to-build-muscle-in-2025/========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
I'm launching a series called "10 Tips" to help you get ready to crush your health and fitness goals in 2025! In this episode, we're focused specifically on fat loss, and helping you shed pounds upon pounds of body fat.==========Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/12/23/10-insanely-simple-things-to-lose-fat-in-2025/========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
Instead of strict dieting, let's talk about how to eat healthy during the holidays while still enjoying every aspect of the season. There are tons of tips, tricks, and strategies in this episode that you can use to make the most of the next 1-2 months.=========BLACK FRIDAY TRAINING CAMP SALE STARTS MONDAY, NOV. 25! Use code BLACKFRIDAY to sign up for just $10 » https://chrisgatesfitness.com/trainingcamp/
Let's break down the pros and cons of both cardio and lifting weights so that you can put together a weight loss plan that works! By the end of this podcast episode, you'll learn what forms of exercise are best for losing weight, and how to build your own exercise routine to get the best results.==========Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/11/12/is-cardio-or-weights-better-for-losing-weight/ ========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Join Training Camp » https://chrisgatesfitness.com/trainingcamp/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
Whether your goal is to lose fat, build muscle, or simply create healthier habits, meal prepping can help you hit your health and fitness goals without consuming all of your free time. Let's break things down in a way that's easy to understand and put into action!==========Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/11/05/how-to-stick-to-your-diet-meal-prep-for-busy-professionals/========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
Today's episode is a mailing list Q&A! I asked the fine folks on my mailing list for health and fitness questions, and boy did you guys deliver. We'll dive into breaking through weight loss plateaus, balancing strength goals with cardiovascular fitness, how to manage your diet in a calorie deficit, and A TON more.==========Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
When it comes to fitness, many people focus on either burning fat or building muscle, but what if I told you that these goals aren’t mutually exclusive? The principle of progressive overload is one of the most effective ways to achieve both. And that's what we're going to talk about in this episode!==========Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/10/22/progressive-overload-the-secret-to-burning-fat-and-building-muscle/ ========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
In the ultimate guide to nutrition for fat loss, I’ll break down the basics of nutrition so you can get started with a plan that’s easy to follow and understand. We'll break down everything from calories, to macros and why they matter, and how to meal prep and plan for success.==========Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ==========Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ==========Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ==========Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8 ==========Read more about this topic » https://chrisgatesfitness.com/2024/10/15/the-ultimate-guide-to-nutrition-for-fat-loss-everything-you-need-to-know/
Building a workout routine that you can stick to over the long haul is one of the most important steps toward achieving your fitness goals. Whether you're aiming to build muscle, burn fat, or simply improve your overall health, the workout program that works best is always the one you can follow consistently.In this episode of the podcast, I'll break down 6 key elements of a sustainable workout routine, and outline how you can put the pieces together to build your own killer training program!==========Read my article on this topic » https://chrisgatesfitness.com/2024/10/08/how-to-build-a-sustainable-workout-routine/ ==========Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ==========Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ==========Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ==========Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
Regardless of your fitness goal, eating high protein is critical. If you want to build muscle, or lose weight, or get stronger, or simply just improve your overall health, protein plays a massive role.But it also comes with a cost… Eating nutritious foods isn’t always affordable, but in this week's podcast episode I’ve outlined exactly how to eat high protein on a budget!==========(Article) How to Eat High-Protein on a Budget » https://chrisgatesfitness.com/2022/04/25/how-to-eat-high-protein-on-a-budget-13-options/ ==========Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ==========Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ==========Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ==========Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
So you want to improve your health and fitness, but you don’t know where to start? Let’s break down how to set realistic fitness goals you’ll actually achieve.==========Full article on this topic » https://chrisgatesfitness.com/2024/09/17/how-to-set-realistic-fitness-goals-youll-actually-achieve/ ==========Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ==========Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/==========Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/==========Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
In this episode, you'll learn about the key elements of any good muscle building program. From training, to nutrition, recovery, and more ... By the end of this episode you'll have all the knowledge you need to make MASSIVE progress building muscle!==========Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ==========Join Training Camp » https://chrisgatesfitness.com/trainingcamp/ ==========Download my FREE calorie calculator » https://chrisgatesfitness.com/newsletter/==========You can find the full article on this topic on my website »
Let's dive deep into the details and answer the question: what is the most effective diet for weight loss? Because while there are many diet fads and trends that come and go, there's one approach in particular that seems to work for weight loss just about every single time.(Hint: it's flexible.)==========Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ==========Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ==========Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
In today's episode of the podcast I'm outlining the 3 worst fitness supplements, in my opinion. These three supplements are ones I get questions about all the time, and I know millions of people use them every day. BUT... There's almost no evidence to suggest they work, and some of them can be harmful to your health.----------Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/----------Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/----------Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
In this episode, I'll break down the best supplements for athletic performance, while focusing on my top 3 choices. If you want to be bigger, faster, and stronger — or if you simply just want to get the most out of your time in the gym — then let's talk about the supplements that are PROVEN to actually help!----------Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/traininingcamp/----------Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/----------Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8
Sign up for Training Camp by Sunday, Aug. 4, at 11:59 p.m. and get your first month for 80% OFF. Use the code CGF10 » https://chrisgatesfitness.com/trainingcamp/
Join Training Camp » https://chrisgatesfitness.com/trainingcamp/----------Use the code PODCAST to get your first month for only $10!
We're just one week out from my Super Secret Project being unveiled! Learn more about that, as well as 5 massive lessons I learned from kicking alcohol to the curb for 200 days, in today's episode of the podcast. ---------- Join my mailing list » https://chrisgatesfitness.com/newsletter/
My Super Secret Project launches in just two weeks! It all goes down on Monday, July 22. If you want to be the first to know when it's unveiled, make sure you're on my mailing list. You'll get a free copy of the calorie calculator, too! » https://chrisgatesfitness.com/newsletter/
In this week's episode of the podcast, I'm breaking down exactly what you should eat after working out. We'll break down everything from meal timing, to the role and importance of each macronutrient for your recovery from training. I hope you enjoy it, and I hope it helps!And if it does help, and you want more help with your diet, make sure you grab my FREE Calorie Calculator. It will help you figure out exactly how many calories, protein, carbs, and fats to eat based on any fitness goal.----------FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ----------Save 20% with on Legion supplements: https://legionathletics.rfrl.co/zwov8 (Use code CGATES to save and get double loyalty points on each order.)
In today's episode of the podacst, I'm breaking down my 5 best tips for dads that lift. And you can trust what I say, as a dad who's navigating the health and fitness journey with three kids under the age of four.It's a wild ride, and I hope what I share in this episode will help you along your journey! Happy Father's Day to all you dads out there.----------Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
In this episode of the podcast, I'm breaking down what should you eat before working out? We'll talk about whether or not you need to have a pre-workout meal, the benefits of eating before working out, optimal meal composition, and a bunch more!I hope you enjoy it! And if you do, please drop and like and subscribe to the channel. It helps the podcast, and all of my video content, reach more people :)----------Watch the video episode » https://youtu.be/kwJ31DuPMJ0----------Grab my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
The best supplements for fat loss aren't actually supplements at all. If you want to lose fat, 95% of the progress you can make will come from doing the right things with protein and strength training, so that's exactly what this week's episode is all about. Let's dive into why each one is so important, and how you can combine protein and fat loss to make MASSIVE amounts of progress!----------Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ----------Watch this episode on YouTube » https://youtu.be/jroXK38MvDk
It's the unofficial start of summer, so let's talk about how to manage your weight on summer vacation. I've been getting this question a lot recently with my 1-on-1 online fitness coaching clients as we plan for the weeks and months to come. In today's episode, I break down 4 of my top tips to manage your weight on summer vacation, along with how to manage your routine and your expectations both before, and after the trip.----------Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
If you deal with late-night hunger and cravings, this episode is for you! Let's break down three main tips that you can focus on in order to help curb your hunger and cravings late at night, so that you can manage your bodyweight to hit your fitness goals. I hope you enjoy it, and I hope it helps!----------Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
Today's episode is the ultimate guide to the best vacation workouts! If you're going on vacation and want to exercise, this is a must-listen. I provided three tips to help you get the most out of your workouts, as well as get the most out of your time on vacation. I hope it helps!----------Grab my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
In today's episode, I'm breaking down my top 5 tips for getting started with your weight loss diet. I just started my own summer fat loss phase, and these tips are top of mind. Just a few slight adjustments can help get you on the right track. Any of these tips can help you start losing fat immediately. Hope it helps!----------Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter\
This week's episode is the final installment of my How to Mini Cut series, and we're focusing on how to reverse diet after cutting!Once a fat loss phase ends, most people lack an exit strategy. There's no game plan for after the diet ends.A reverse diet is a great way to avoid that mistake, and put a plan in place so that you can go from a calorie deficit to maintenance, and build a ton of flexibility back into your diet without losing progress.----------How to Reverse Diet After Cutting Video » https://youtu.be/lqs-W4gwdSc ----------FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ----------(ARTICLE) How to Reverse Diet After Cutting » https://chrisgatesfitness.com/2024/05/01/how-to-reverse-diet-after-cutting/
Today's episode is a deep dive into deload weeks! What is a deload? When should you take one? And what should you expect when you deload? I'll answer all of those questions, and more, and take on some listener questions at the end as well. I hope it helps!----------Follow me on instagram so you can join in on the next live podcast chat! » https://instagram.com/chrisgatesfitness/
My mini cut is complete, and today I'm revealing my entire mini cut transformation. Join me for a full day of eating on the very last day of the mini cut!----------Watch the video episode here » https://youtu.be/R_c7f0shZ_w
In today's episode, we're diving into a live chat I did last week on my Instagram about supplements! What should you take? What shouldn't you take? What's a waste of money? We'll dive into those topics, and a bunch more. I hope you like it, and I hope it helps!----------Join my mailing list, and get my FREE 21-Day Jump Start Program » https://chrisgatesfitness.com/newsletter/
In episode No. 4 of my "How to Mini Cut?" series, we're diving into the most common fat loss problems, like is it normal to plateau during weight loss?I'll break down my progress through 3 weeks of this mini cut and talk through a lot of the challenges I've experienced, as well as map out how I've managed to overcome those challenges to continue to see progress.This episode is chalk full of information you can use to see more fat loss progress! I hope you enjoy it :)Want to watch the video of this episode? You can find it here: https://youtu.be/O2soW3rAywk?si=UHy8z5p_KNDc0Wxl
Today is episode No. 3 of How to Mini Cut! And I'm focusing on tips and tricks to help you assemble the ultimate mini cut diet plan! I'll also recap my fat loss progress over the first week, and break down how the entire process has gone over 7 days.----------WATCH the video of this episode »https://youtu.be/gDPt73draEc?si=Wje0-0BfGtb9_nMq
Today is episode No. 2 of my series on How to Mini Cut, and it’s also Day 1 of my Mini Cut! In this episode, I’m breaking down every aspect to the start of my program. From my training program, to the specific calories and macros I’ll eat, and much more. I’m excited to document this journey, and I hope you enjoy following along! ----------WATCH the full episode here » https://youtu.be/GC8kDUMa7is?si=LxmJPN081yt4UqHb
I'm documenting my mini cut, and today's episode is the first installment! This episode dives into the details of what a mini cut is, and how you can structure your own.The audio is from my latest YouTube video, so if you'd like to watch you can hit the video link below. Enjoy!YouTube video » https://youtu.be/PqqoAL9tJGg
You can apply for coaching right now! Coaching applications are open Jan. 3-10 » https://chrisgatesfitness.com/coaching/ ---------- In today's episode of the podcast, we're breaking down the 4 most important things you can do in 2024 to build TONS of muscle!
Today, we're talking about 4 tips that are guaranteed to help you lose body fat in 2024! So if you have a New Years Resolution based around weight loss/fat loss, tune in. This is a must-listen!----------Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, I'm sharing the audio from a recent whiteboard discussion I did on my YouTube channel. Let's walk through exactly how I set up muscle building programs for my clients, so you can learn how to do it, too!----------Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/----------My YouTube channel » https//youtube.com/chrisgatesfitness
When you're a parent, it can be hard to find time to do anything, outside of taking care of your family and your career. So in today's episode of the podcast, I put together the ultimate on how to find time to exercise as a busy parent so that you can make progress with less time.----------Get on my Early-Access coaching list! » https://chrisgatesfitness.com/earlyaccess
Learning how to correctly measure your body and track progress is a crucial skill to lose weight effectively and sustainably. In this video, I'll teach you about three measurements I use with my 1-on-1 online fat loss clients to ensure they're capturing all aspects of their progress.Don't let weight spikes or plateaus ruin your progress and your program. Don't fall into the trap most people do and let your goals spin out of control.When you know how to correctly measure your body and track progress, you'll guarantee you're heading in the right direction. And you'll also be able to easily identify when changes or adjustments need to be made.----------Check out my YouTube video, which walks you through how to complete each measurement » https://youtu.be/WAWCveB0msE----------Or read my article with step-by-step instructions » https://chrisgatesfitness.com/2023/12/04/how-to-correctly-measure-your-body-and-track-progress-a-comprehensive-guide/----------Get on my early-access coaching list! » https://chrisgatesfitness.com/earlyaccess
Today's episode is the first in a new series I'm calling, "Things I've Learned," or "TIL" for short. In this series, I'll break down new things I'm learning about fitness, as well as touch on topics and concepts that maybe I haven't talked about or thought of in a while.I'm constantly trying to learn and grow as a coach and a fitness enthusiast, so this series will be a fun opportunity for me to share what's on my mind, as well as what's new in the fitness industry. I hope you enjoy it!In this episode, we'll dive into topics like fatherhood, building a business, being a better coach, training around injuries, how to build muscle, and much more!----------Join my mailing list: https://chrisgatesfitness.com/newsletter
I get this question all the time: how do I calculate the calories in food?What should you do when you need to estimate calories? Or, what happens when you're in a situation where you eat a food you can't find in your nutrition tracking app?In today's episode, I'll explain to you the best ways to estimate the calories in food, as well as how to calculate the calories in food when you're managing a ton of ingredients.Let's take the guesswork out of your diet and make this as simple and effective as possible. I hope it helps!----------Join my Mailing List! » https://chrisgatesfitness.com/newsletter/
Today's episode of the podcast is all about how to not gain weight on a holiday. I'm sure you want to enjoy yourself this holiday season, whether it be Thanksgiving, Christmas, New Years, or anything else you celebrate. Well, there are a few simple strategies you can put in place to both keep your training and nutrition moving in the right direction, while also ensuring you have a blast with family and friends.With the holiday season right around the corner, now is the perfect time to start planning.I hope you enjoy this episode, and I hope it helps!----------Join my mailing list » https://chrisgatesfitness.com/newsletterLearn about 1-on-1 online coaching » https://chrisgatesfitness.com/coaching/
Should you eat less on rest days? Does it matter how many calories you burn in your workouts? How often should you change your diet to maximize muscle growth?I'll answer all of these questions, and more, in today's episode of the podcast.----------Learn more about this topic » https://chrisgatesfitness.com/2023/11/06/should-you-eat-less-on-rest-days-while-bulking/
This week's episode is a review of the book Die With Zero. I recently finished Bill Perkins' book, which focuses on how to maximize your life experiences at every stage of life by spending every dollar you have.Admittedly, this book focuses largely on finances. And I'm certainly not the guy to tell you how to spend your money (and I won't).But there was a major theme throughout the book about health and fitness. Because if you want to maximize your life experiences and die with zero, you need to have the health, wellness, and mobility to take advantage of each year of your life.In this book review, I focus on how you can leverage your health and fitness to achieve many of the groundbreaking concepts Die With Zero outlines. This book really helped me rethink how I want to approach my life, and my spending, and my fitness. I hope you enjoy it!--Join my mailing list: https://chrisgatesfitness.com/newsletter/Save 20% on Legion supplements: https://legionathletics.rfrl.co/zwov8 (Use code CGATES to save and get double loyalty points on each order.)
Weight fluctuations when trying to lose weight are extremely common. But they can often mess with your head, and cause you to completely rethink your plan (even when it's actually working).In today's episode, I'll break down exactly what weight fluctuations are, and how to interpret them. We'll also outline when you actually SHOULD make changes to your plan, so you can continue making progress without tons of worry and confusion.I hope it helps!----------Join my mailing list: https://chrisgatesfitness.com/newsletter/
This week, we're diving into a listener Q&A episode of the pod! You submitted questions to me on Instagram (@chrisgatesfitness), and I chose five to answer in today's episode.1. The best protein options, and how to be consistent with eating enough protein?2. How to be able to do a full bodyweight push up unassisted?3. How much core training do you actually need?4. How to stay consistent with cardio during the winter?5. How to restart your exercise program when you get sick?----------Join my mailing list: https://chrisgatesfitness.com/newsletter/
In today's episode, I'm back to talk about an EXTREMELY popular topic for this time of year... How to drink alcohol and still lose weight. Is it possible? (Yes.) How can you make it happen? I'll break down all of the details to help you enjoy fall, and the holiday season, without letting your weight loss goals spin out of control.-----------------This episode is a mini episode from episode No. 75. Here's a full article on this topic if you'd like to learn more: https://chrisgatesfitness.com/2022/10/24/how-to-drink-alcohol-and-still-lose-weight/-------------------Join my mailing list and never miss a podcast episode, new article, or any other original content: https://chrisgatesfitness.com/coaching/
Today's episode is a "Greatest Hits" episode! We're diving into one of the most popular topics I've ever broken down on the show: How quickly do you lose muscle after not working out? This is a clip from podcast No. 70, so feel free to scroll back in my podcast feed to listen to the entire thing if you'd like to learn more!
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Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/
In today's episode of the podcast, I'm breaking down everything you need to know about my online fitness Training Camp! You can apply now through Aug. 13 and get 50% off your first month.
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Sign up for Training Camp » https://chrisgatesfitness.com/coaching-application-form/
Today's episode of the podcast is Part 2 of my fitness journey, where I detail the ups and downs of my nearly two decades of training. In this episode, we get into the good stuff — how I overcame all of the obstacles from my first 10 years to FINALLY make progress.
There are a lot of lessons in this episode you can learn from to avoid my mistakes, and make progress more quickly and easily. I hope it helps!
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Training Camp Details » https://chrisgatesfitness.com/2023/07/07/training-camp-a-1-on-1-online-fitness-coaching-challenge/
This is a podcast I've wanted to do for a long time. While I don't LOVE talking about myself for hours on end, I do think my journey — with all of its ups and down — is something that can help people. Because I've made just about every mistake in the book, but managed to navigate to a happier, healthier version of myself over time. In this episode, you'll learn about the first part of my journey with fitness, and I'll recap some of the darkest moments that I experienced. Keep an eye out for Part 2 next week!
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Training camp opens Aug. 7! Details » https://chrisgatesfitness.com/2023/07/07/training-camp-a-1-on-1-online-fitness-coaching-challenge/
Today on the podcast, I'm walking you through 5 underrated weight loss strategies that maybe you' haven't heard of before... But they're really effective! There are lots of techniques you can utilize to make the journey as easy and efficient as possible, and the ones I talk about on this episode are some of my favorites. ---------- Learn about Training Camp: https://chrisgatesfitness.com/2023/07/07/training-camp-a-1-on-1-online-fitness-coaching-challenge/
This week, I'm breaking down some of my most UNPOPULAR fitness opinions. Sometimes, I think the fitness industry gets too caught up in itself, and we get away from what's most important — helping people. So today, I'll break down 5 opinions I have that probably go against some of what you've heard.
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Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, I answer 6 listener questions! Here's the full list, with time stamps for each answer:
00:00 - Introduction & Overview of Questions 05:42 - How do I get more protein in my diet? 16:51 - Currently in a cut. My chest is as strong as ever, but my legs feel so weak. Thoughts? 23:13 - How to get better in my balance when doing unilateral exercises? 30:09 - If I need to lift and do cardio, which should I do first? Goal is maintenance and staying lean. 33:34 - How can I find the right balance between my workouts and my responsibilities as a parent? 40:18 - I can't stop buying the wrong foods on DoorDash. What can I do to stop this?
Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/
Today we're diving into Part 2 of my podcast series on everything you need to know about recovery! In this episode, we'll focus on:- The importance of rest days and deload weeks.- How stress impacts your recovery.- Your age, and how it impacts your recovery.- The best (and worst) supplements for muscle recovery and growth.- And additional recovery modalities, such as cryotherapy, sauna, massage, cold tubs, and more.Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/
On this week's episode of the pod, we're diving into Part 1 of everything you need to know about recovery from your workouts. First, I'll outline exactly what recovery is and how your body adapts to training. We'll focus on the two main forms of exercise when it comes to recovery: strength training and cardio. And then we'll dive into the two most important factors for proper recovery: sleep, and your diet.Be sure to subscribe so you can catch Part 2 next week!-----Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/
The title says it all... In this week's episode of the podcast, we're diving into absolutely EVERYTHING you need to know about macronutrients. That's right, I'll break down protein, carbs, fats (and yes even alcohol) to help you understand how your macros impact your calories, and your diet.Learn about online fitness coaching » https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, I'll answer this question: Do you need to train your abs directly?Everyone wants a slim, toned, muscular midsection. The 6-pack is the holy grail of fitness accomplishments.But what exactly is required to get that look? What specific exercises should you do?Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/Mailing List: https://chrisgatesfitness.com/newsletter/ Save 20% with on Legion supplements: https://legionathletics.rfrl.co/zwov8 (Use code CGATES to save and get double loyalty points on each order.)
In today's episode of the podcast, we're diving into 5 new listener questions, highlighted by a set of fitness mistakes you NEED to avoid. (Because I made them, and holy crap did it derail my progress.)This week's questions are...1. The biggest fitness mistakes you've made in the past.2. Any suggestions for high-protein snacks?3. If I can't hit 10 reps for an exercise without stopping, should I decrease the reps or decrease the weight?4. Dumbbells vs. machines vs. barbells... What's the best for building muscle?5. Am I missing any benefit to doing 20+ rep sets?--Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/Get a FREE 21-Day Program: https://chrisgatesfitness.com/newsletter/ Save 20% with on Legion supplements: https://legionathletics.rfrl.co/zwov8 (Use code CGATES to save and get double loyalty points on each order.)
I dove into the AI universe and let ChatGPT control this week's episode of the podcast. That's right! All of the questions were provided by a bot.And to be honest... I'm actually shocked at how good the questions were!----------Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/Get a FREE 21-Day Program: https://chrisgatesfitness.com/newsletter/ Save 20% with on Legion supplements: https://bit.ly/3XG0oot (Use code CGATES to save and get double loyalty points on each order.)
In today's episode of the podcast, we're diving into some of my favorite foods to always have on hand — whether it be stored in your pantry, refrigerator, or freezer. We'll break down the best protein, carb, and fat sources, as well as break down supplementation and meal planning and prep.If you'd like to learn more, you can read my article on this topic on my website...Article » https://chrisgatesfitness.com/2023/03/06/what-foods-are-always-good-to-have-at-home/Sign up for my Mailing List » https://chrisgatesfitness.com/newsletter/ Learn about 1-on-1 Online Fitness Coaching » https://chrisgatesfitness.com/coaching/
Whether you want to lose weight, build muscle, or just generally improve your health, learning how to estimate your maintenance calories is really important. In this episode, I’m going to teach you absolutely everything you need to know.00:00 - Introduction03:32 - What is "Maintenance"?11:16 - Why is it important to estimate maintenance calories?14:28 - How to estimate your maintenance calories?20:19 - Factors that impact your maintenance calories22:07 - How to use this information25:16 - Other measurements you should track27:55 - Conclusion and goodbye!So if that sounds good to you, let’s dive in!My Article on This Topic » https://chrisgatesfitness.com/2023/02/20/how-to-estimate-your-maintenance-calories/ ---------- Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/Get a FREE 21-Day Program: https://chrisgatesfitness.com/newsletter/ Save 20% with on Legion supplements: https://bit.ly/3XG0oot (Use code CGATES to save and get double loyalty points on each order.)
We're tackling 5 new listener questions in this week's episode of the podcast!1. When to add weight, as opposed to reps or sets?2. If I can only lift 2x per week, is it better to do full body or a split?3. How to get over the fear of regaining weight you've lost? I've lost 100 pounds.4. Top 3 exercises for each muscle group?5. If I have a massive calorie burn day, should I increase calories or just keep things consistent?--Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/Get a FREE 21-Day Program: https://chrisgatesfitness.com/newsletter/ Save 20% with on Legion supplements: https://bit.ly/3XG0oot (Use code CGATES to save and get double loyalty points on each order.)
In this week's episode of the podcast, we're diving into 5 brand new listener questions that will help you figure out the best ways to optimize both your training and nutrition!1. Does the timing of my protein matter?2. What is a false grip for lifting, and when should you use it?3. How long should your rest periods be for high-rep sets?4. Suggestions on how to make light weight feel heavier? I only have dumbbells up to 50 pounds.5. Why did my weight go up 2 pounds out of nowhere? I didn't change anything.Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/Get a FREE 21-Day Program: https://chrisgatesfitness.com/newsletter/ Save 20% with on Legion supplements: https://bit.ly/3XG0oot (Use code CGATES to save and get double loyalty points on each order.)
In this week's episode of the podcast, we're doing Part 2 of answering questions from my clients! This week, it's all about training. Here's what we'll dig into:1. Whenever I work out consistently, I usually get really sore and then have to take a break for a week before I can do it again. Why does this happen?2. How long should I rest in between sets?3. Should Deload weeks feel easy?4. What are the best exercises for health and longevity, especially for older adults? (Lunges, rows, and carries)5. Does cutting calories too low affect your workouts? I heard it puts your body in something called starvation mode that actually makes you gain weight.Save 20% with on Legion supplements: https://bit.ly/3XG0oot (Use code CGATES to save and get double loyalty points on each order.)
This week, I've got a Q&A for you that's full of questions exclusively from my clients so far in 2023. I just welcomed a bunch of new folks into my 1-on-1 online fitness coaching program, and I've been taking note of certain questions that come up over and over again. In this week's episode, we'll break down the following 5 nutrition questions:1. Should you eat more calories on the days you work out, and less on the days you don't?2. What time of day should you stop eating to lose weight?3. What day should you log your food for if you eat in the early morning hours (after midnight)?4. How should I track foods with a lot of ingredients? Or foods that I don't personally prepare?5. What foods are good to always have around the house?Sign up for my mailing list: https://chrisgatesfitness.com/newsletter/
Happy New Year! In today's episode of the podcast, we'll talk about everything you need to know to develop the right mindset to make progress with your fitness in 2023. AND, I'm excited to announce that YOU CAN APPLY FOR COACHING TODAY!Apply for 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/
In today's episode of the podcast, I'm helping you build your own weight loss program in a way that's sustainable and enjoyable. This episode features the audio from a recent White Board video I did on my YouTube channel. If you have the ability to watch the video, I'd highly recommend it.Full Video: https://youtu.be/zINjjf6e3Vo Mailing List: https://chrisgatesfitness.com/newsletter
It's time to dive into a brand new Q&A podcast, and whoa boy is this one a doozy! From fat loss to the Liver King, we've got just about everything in the fitness world covered.Subscribe to my mailing list: https://chrisgatesfitness.com/newsletter/Here's a rundown of the topics on this week's show:1. If I played a sport and am sore today, should I skip training? Or can I still go to the gym?2. What's the difference between barbell romanian deadlifts and dumbbell romanian deadlifts? Does it matter which one I choose?3. What are your favorite exercises for building your back?4. I've lost a lot of weight and I'm being called horrible names by my family. How can I get past it?5. Does muscle actually weigh more than fat? I just started lifting, I'm in a calorie deficit, and my weight has stayed the same. I'm overweight and was hoping to see progress on the scale but it hasn't happened yet.6. Do you feel like just getting your steps in via walking is an effective form of cardio for burning calories?7. Thoughts on the Liver King admitting to taking steroids?
Thanksgiving typically kicks off the most difficult time of year for managing your body weight. It probably leaves you wondering, how to avoid weight gain over Thanksgiving?How can you avoid seeing the scale shoot up so much? And how can you manage your diet to make sure you stay on track with your health and fitness goals?That’s exactly what I’m going to break down for you in this episode of the podcast! Hope it helps :)Article: https://chrisgatesfitness.com/2022/11/14/how-to-avoid-weight-gain-over-thanksgiving/ Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/
This week on the podcast, it's a MEGA Q&A! I took a bunch of listener questions (and even tossed in one of my own), and had a blast putting this one together! I think you're really going to enjoy it.Today's questions:1. How to prevent your weight spiking up?2. Is range of motion overrated for building muscle?3. How long will it take to build muscle as an intermediate lifter?4. Is it better to work out 20 minutes 3 days a week, or 60 minutes once a week?5. Are soy chunks a great source of protein?6. What should you do if one arm is weaker than the other? How can you balance both?Learn about online coaching: https://chrisgatesfitness.com/coaching/
In this clip from podcast episode No. 63, we're answering the question of how to break through a plateau and lose those last 5 pounds. This can be one of the most challenging aspects of any weight loss journey, but the strategies in this episode will help you make the right decision to keep your progress rolling. Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/
In this clip from podcast episode No. 62, we're diving into exactly how your should manage your calories and macros when you're trying to lose weight. And I relate it to my own weight loss journey, and some of the strategies I've put in place to have flexibility while seeing success.Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/Watch the full episode: https://youtu.be/8KoIn8z-G_U
We're back with a brand new Q&A podcast this week! And I've got a bunch of really good listener questions to dive into...1. Tips on drinking alcohol and still being able to lose weight?2. I'm horrible about rest days. I always feel so guilty. How do I overcome this?3. How to estimate calories at a restaurant?4. Most important thing for a beginner to build muscle?5. I'm a newbie to strength training. Can I see progress only lifting 4 one hour a week?Learn about online fitness coaching: https://chrisgatesfitness.com/podcast/
It's been far too long since I've had a new podcast episode to share with you. That stops today! Let's talk about what deload weeks are, why they matter, and how you can incorporate them into your training routine to make sure you're managing your body's recovery appropriately, along with ensuring you continue to make long-term progress.Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/
BIG NEWS! You can apply for online fitness coaching starting today, Aug. 22, through Aug. 26. And I'm running the biggest sale in the history of my coaching business... 75% off your first month of coaching!
Apply: https://chrisgatesfitness.com/coaching/
In this clip from podcast episode No. 56, we dive into some of the main reasons you might not be losing weight when you're in a calorie deficit (hint: you probably aren't actually in a calorie deficit).
This week, I dove back into the archives for another mini episode of the podcast!
The topic is based on a question I get all the time on social media (and I hate it): I want to lose as much weight as possible in one month... How do I do it?
People are obsessed with extreme weight loss protocols, because everybody loves fast progress. But what most people don't realize is that those fast results are...
- Never sustainable.
- Very dangerous.
- A waste of your time.
Sign up for my mailing list: https://chrisgatesfitness.com/newsletter/
Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, we dive in DEEP on 5 more listener questions, highlighted by my own personal strategy that allows me to drink beer while continuing to lose weight :)
This week's questions:
- What is a good rate of weight loss?
- How do I improve calorie counting accuracy?
- How are you planning on fitting beers into the tailgate schedule while cutting this fall?
- How do you know what type of protein powder is best? Whey or Casein?
- How long does it take to get big naturally?
Subscribe to the podcast: https://chrisgatesfitness.com/podcast/
Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/
This week's episode of the podcast is Part 1 of 2 in a MEGA Q&A to start the month of August!
Learn about online coaching: https://chrisgatesfitness.com/coaching/
Here's a breakdown of all the topics we dive into, highlighted by the story of when I tried preworkout for the first time and it did NOT go well at all...
• I’m a college student and only get 6.5 hours of sleep a night. Will this affect my bulk? • How to correct muscle imbalances in the arms and calves? • I want to start a new preworkout and I’m unsure of how to start. Do I start with the serving size on the label? • In your opinion, what’s the longest a person can take off without losing muscle? • I only feel hungry enough for like two meals a day. Got any tips for me to get more protein in?
In a brand new episode of the podcast, we're diving into questions people sent to me on instagram! ( @Chris Gates Fitness ). This week's questions:
• My loved ones mock me for living a healthy lifestyle. How do you deal with it? • I'm trying to drink a gallon of water a day. Does coffee count? • Thoughts on calorie cycling for a bulk? Or a maintenance period? • What are some tips on staying motivated? • When cutting, should you still be trying to implement progressive overload? Or just maintain while in a calorie deficit?
Learn about online coaching: https://chrisgatesfitness.com/coaching/
10 Tips for Staying Motivated: https://chrisgatesfitness.com/2022/04/18/how-to-be-more-consistent-with-working-out-10-tips/
This week, I'm doing something I've never done on the podcast before... This is basically a "best of" episode, where I'm sharing a clip from podcast episode No. 53. This will be a quick, deep dive into some of the most important things you should focus on to build muscle (training hard, training volume, progressive overload, and more).
I hope you like it! And if you like shorter, more focused episodes like this one, please let me know. I'd be happy to share more of them!
Learn about online coaching: https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, we're diving into 5 listener questions!
• Is it OK to eat donuts at night? • After doing weight watchers for years, how can I change my mindset from points to macros? • What's the best way to prep for a first time cut? • Is it bad to stretch before lifting weights? • Where did you learn how to create a strength program?
If you have a question you'd like answered on a future episode of the podcast, send it my way! I'd love to help you out and add it to the mix.
Learn about online coaching: https://chrisgatesfitness.com/coaching/
There are lots of theories about meal frequency and weight loss. You've probably heard someone say things like "five meals a day is best to lose weight!"
But what's actually true? Does the amount of times you eat a day impact how much weight you can lose? Let’s answer that question and map out a strategy that you can use to lose weight, keep it off, and feel happy and healthy for years to come!
Full Article: https://chrisgatesfitness.com/2021/12/19/how-many-times-should-i-eat-a-day-if-i-want-to-lose-weight/
Learn about online coaching: https://chrisgatesfitness.com/coaching/
MealFrequency #MealTiming #WeightLossAdvice
In this week's episode of the podcast, we dive into another round of amazing listener questions! Highlighted by a discussion on why taking time off from the gym is really beneficial. All 5 questions:
- Any tips for dealing with joint pain?
- Why should I take an entire week off from training?
- When and how I do use the bathroom to get good weigh-ins?
- Should you still have a protein shake if you're trying to exercise to lose fat?
- How much cardio are you doing in your cut?
Learn about online coaching: https://chrisgatesfitness.com/coachig/
If you can get yourself in a calorie deficit consistently, you’ll lose body fat. It’s as simple as that.
But that’s not to say being in a calorie deficit consistently is “easy.” In fact, it’s not.
It’s a challenge.
But in today's episode, I'm going to help you make your calorie deficit as EASY as possible by utilizing 5 different strategies that have worked both for my clients, and for me! I hope it helps :)
Read more: https://chrisgatesfitness.com/2022/01...
Learn about online coaching: https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, we're tackling 5 incredible listener questions!
• How much water do I drink a day? How much should you? • How do you track vegetables? • What’s the best app for tracking calories and macros? • I’m so close to my weight loss goal. How do I lose the last few pounds? • How can I teach my overweight children to get healthier and exercise without being rude.
Learn about online coaching: https://chrisgatesfitness.com/coaching/
This week's article: https://chrisgatesfitness.com/2022/06/06/whats-the-best-way-to-track-calories-burned/
We're tackling another round of fitness questions on this week's episode of the podcast! Here's what listeners submitted this week:
• If I'm under my calories for the day but I've hit my protein, is it OK to stop eating? • What are the best exercises to strengthen your back muscles? • Do you really need to specifically train abs? I've heard a few different things about that. • What exercises do I NEED to be doing? • Why shouldn't you track calories burned?
Make sure you're subscribed to the podcast if you haven't already! And if you can take 1-2 minutes and leave a rating and review, it would mean the world to me :)
Podcast: https://chrisgatesfitness.com/podcast/
Interested in coaching? Learn more here: https://chrisgatesfitness.com/coaching/
Coaching applications are open: https://chrisgatesfitness.com/coaching/
On this week's episode of the podcast, we dive into the following topics:
• How to squat without hurting your back, or feeling pain in your joints? • What is Zone 2 cardio, and how much should you do? • Are there benefits to short bursts of exercise throughout the day? • What to do if your heels are coming off the ground when you squat? • Tips on how to achieve your first push up?
Thanks for listening!
In today's episode, we're diving into 5 listener questions! But first: I'm opening things up for new clients starting on May 1! If you're interested, visit my coaching page: https://chrisgatesfitness.com/coaching/ ...
Here are the questions for this week:
• What recommendations do you have for teenagers who want to lose weight? • What alternatives to the basic foods (chicken, rice, eggs, protein, etc.) do you recommend? • Does it matter what time of day you take creatine? Any brands you recommend? • Do you have any tips on how to avoid emotional eating and controlling yourself when you're in social situations? • Can you talk on the podcast about how you manage to write articles, do all the social media, newsletters, website, podcast along with having a family, other jobs and responsibilities, etc.
This week, it's time for Part 2 of our spring podcast Q&A! Here's what's on tap for the episode:
• What is a calorie deficit, and how should you track it? • When should you do a deload week? • What supplements should I be taking? And what supplements do I (Chris) regularly use? • What's the best way to get restarted with fitness after a long layoff? • What can I do to feel more confident in a bathing suit this summer?
Online coaching: https://chrisgatesfitness.com/coaching/
CalorieDeficitDiet #DeloadWeek #FitForSummer
This week, we're kicking off a spring Q&A on the podcast! Today's episode is part 1, and we'll dive into the following topics:
• Should you be taking creatine? If so, when is the best time to use creatine? • What are some tips for when you're stuck on a specific exercise and can't seem to get stronger? • How can you set up a long term plan to shed bodyweight that you gained over the winter, and keep it off long term? • If you want to lose as much weight as possible in one month, how can you do it? • What are some strategies you can use to get in enough protein during times of fasting, like Lent, Ramadan, etc.
Look out for part 2 next week!
Online coaching: https://chrisgatesfitness.com/coaching/
Alright, so you want to get in good workouts from home? I respect that!
Maybe it’s because you don’t like commuting to the gym, or you hate working out around tons of other people, or you’re tired of waiting to use equipment at the commercial gym. Or maybe you’re like millions of other people who have changed their exercise habits since the covid-19 pandemic hit.
Even if you still enjoy working out at the gym, maybe you want to have an at-home solution for when you’re short on time and need to bang out a quick workout.
Let’s go piece by piece from least expensive to most expensive and build a home gym that can fit anywhere!
Read more about this topic: https://chrisgatesfitness.com/2021/10/24/what-is-the-best-home-gym-equipment-for-limited-space/
Learn about online coaching: https://chrisgatesfitness.com/coaching/
HomeGymEquipment #AtHomeWorkouts #HomeGymIdeas
In this week's episode of the podcast, I'm answering your questions about fitness, nutrition, and making progress! Here are a few of the topics we'll dive into:
• Why am I gaining weight in a calorie deficit? • What causes weight loss plateaus? • What are the best tips and tricks for meal planning? • Can you give me tips to increase my energy levels? • Should I buy a weighted hula hoop for my workouts? • How can I be more consistent with my fitness? • What are the top 2-3 things I should focus on in the gym for weight loss? • Can you provide tips on how to burn belly fat and get a 6-pack? • What's the best way to get rid of arm fat?
Make sure you're subscribed to the podcast: https://chrisgatesfitness.com/podcast/
Learn about online coaching: https://chrisgatesfitness.com/coaching/
To build muscle, you need to be strength training. But how much strength training should you do? How heavy should you lift? How intense should it be?
How much is too much, and how little is too little? I’m going to answer all of those questions for you in this week's episode of the podcast!
Let’s first dive into some of the key principles for building muscle, and then we’ll talk more specifically about your exercises and how much weight you should lift to build muscle.
Online coaching: https://chrisgatesfitness.com/coaching/
Subscribe to the podcast: https://chrisgatesfitness.com/podcast/
This week, I put out a call for questions on TikTok and got some really amazing questions! So let's dive into everything. Here are some of the topics we'll dive into:
• How to find a workout routine? • How to build your own workout routine? • Is 3 days a week enough to make progress? • What's the best way to get started with fitness? • Do I recommend dirty bulking? • What are the best times of day to eat and train? • Does lifting weights burn body fat?
If you like the show, please leave a rating and review! And if you're interested in burning fat, building more muscle, feeling more confident, and loving the way you look, head over to my coaching page and fill out an application...
Coaching: https://chrisgatesfitness.com/coaching/
In today's episode of the podcast, I'm breaking down for you exactly how much you should be resting to maximize progress with weight training. Regularly taking adequate time to rest and recover is crucial to making progress, so let's dive into everything you need to know!
We'll start by talking about the demands of weight training and why your body needs rest, and then we’ll discuss specific recommendations on how much rest you should take, and why.
Read more: https://chrisgatesfitness.com/2021/08/08/how-often-should-you-rest-from-weight-training/
Online Coaching: https://chrisgatesfitness.com/coaching/
Is sugar "bad" for you? Do you need to avoid it at all costs? In this episode, I break down the real truth about sugar and how you should approach sweets in your diet. There's a ton of misinformation out there about sugar, so let's talk about what "healthy" means, how you can balance sugar amidst your overall diet, and determine whether or not sugar should be avoided at all costs!
Read more: https://chrisgatesfitness.com/2021/09/19/the-truth-about-whether-sugar-is-healthy-or-unhealthy/
Online coaching: https://chrisgatesfitness.com/coaching/
In episode No. 51 of the podcast, I sit down with Jordan Syatt to talk about life, parenting, fitness, nutrition and so much more!
Jordan has helped thousands of clients become happier and healthier, and he's been instrumental in helping me develop as a coach. I'm thrilled that he took time to hop on the podcast and talk shop. Here's a rundown of some of the topics we dove into...
• Transitioning into parenthood, and how to balance fitness and nutrition goals amidst that transition. • Advice for parents who struggle to find time for their fitness goals. • Jordan detailed some of the things he's been learning about cardio, and we outline some actionable steps you can take to work towards better heart health. • Jordan talked about things he's currently pushing back on in the fitness industry, such as reasons to do cardio, and whether or not you should eat fruit. • And our absolute favorite moments from the TV show, The Office! I know you're going to love this episode.
Online Fitness Coaching: https://chrisgatesfitness.com/coaching/
Make sure you follow Jordan everywhere!
• Jordan's YouTube: https://www.youtube.com/c/jordansyatt • Jordan on Instagram: https://www.instagram.com/syattfitness/ • Jordan's Twitter: https://twitter.com/SyattFitness • Jordan on TikTok: https://www.tiktok.com/@syattfitness • The Inner Circle: https://www.sfinnercircle.com/ • Fitness Business Mentorship: https://www.fitnessbusinessmentorship.com/ • Jordan Syatt Mini Podcast: https://podcasts.apple.com/us/podcast/the-jordan-syatt-mini-podcast/id1348856817
First off, HUGE NEWS! I'm opening up 5 spots for online coaching starting Jan. 3! If you're interested, here's the coaching link to learn more and submit an application...
Coaching: https://chrisgatesfitness.com/coaching/
More information about this big news at the top of the show! And then we dive into whether free weights are better than machines for building muscle. It’s a great question, and something a lot of people try to figure out when they step into a gym full of equipment. Let’s first dive into what exactly free weights and machines are. Then we can talk about the purpose of each and determine which one is going to be best for building muscle.
Learn more: https://chrisgatesfitness.com/2021/10/03/are-free-weights-better-than-machines-for-building-muscle/
Subscribe to my newsletter: https://chrisgatesfitness.com/newsletter/
So many people want to be in a calorie deficit, because it’s ultimately the key to weight loss. But at the same time, there’s not an easy way to know if you’re in that magical place called the “calorie deficit.” There’s no survey you can fill out, or online calculator that will tell you whether you're in a calorie deficit or not.
In short, it’s confusing.
So I’m here to make it simple for you. In this episode of the podcast, you’re going to learn about how to know you're in a calorie deficit in order to maximize your results with weight loss!
More on this topic...
Read More: https://chrisgatesfitness.com/2021/10/17/how-to-know-if-im-in-a-calorie-deficit/
Online Coaching: https://chrisgatesfitness.com/coaching/
Sign up for my newsletter: https://chrisgatesfitness.com/newsletter/
Subscribe to the podcast: https://chrisgatesfitness.com/podcast/
What should you focus on to lose belly fat: diet or exercise? It’s a super popular question, and one that you’ve probably wondered about more than once. It's also one you may be wondering about right now, considering New Year's resolutions are right around the corner. So let's talk about how both diet and exercise contribute to fat loss, and determine which one is most important! (And yes, there is one that reigns supreme!)
Relevant links from this episode:
• Online Coaching:https://chrisgatesfitness.com/coaching/
• Newsletter Sign-Up: https://chrisgatesfitness.com/newsletter/
• Article on this topic to learn more: https://chrisgatesfitness.com/2021/10/10/is-diet-or-exercise-more-important-to-lose-belly-fat/
Not everyone is interested in counting calories. I get that. It’s an extra piece to the puzzle that, for whatever reason, right now you might not be ready for.
And that’s OK, because you can still get into a calorie deficit and lose weight without ever counting a single calorie. That’s exactly what I’ll break down for you in this week's episode of the podcast!
Build muscle, burn fat, and look great. It’s what everybody wants, right?
Well I’ve got good news for you: you’ve come to the right place. In this week's episode, I’m going to outline exactly how to increase muscle mass while losing fat.
Whether you’re a complete beginner to fitness and nutrition, or a seasoned veteran, we’ll go through multiple different scenarios in this article that you can apply to your daily lifestyle to build muscle and burn fat.
Learn more: https://chrisgatesfitness.com/2021/07/11/how-to-increase-muscle-mass-while-losing-fat/
Online personal training: https://chrisgatesfitness.com/coaching/
Setting up the right workout schedule can be difficult, because there are so many factors at play.
As an online personal trainer, one of the most common pieces of feedback I get is how helpful it is for my clients to get a customized workout program. It takes a lot of the stress and anxiety of fitness away, because you no longer have to worry about if what you’re doing is correct. There’s no guesswork.
Well, you’re in luck! In this episode of the podcast, I’m going to simplify everything for you and outline how many days you should work out each week to lose weight.
We'll start with a basic breakdown of what exercise frequency is, and how it should be applied. And then we can move into specific coaching cues that outline what’s going to be best for YOU. Finally, I’ll outline some common mistakes you should avoid as you get started on your weight loss journey.
Read more on this topic: https://chrisgatesfitness.com/2021/06...
Subscribe to the podcast: https://chrisgatesfitness.com/podcast/
Learn about online personal training: https://chrisgatesfitness.com/coaching/
Let's dive into one of the most popular topics there is in the health and fitness world...
What's the best way to shed unwanted belly fat?
It's a problem everyone deals with, and there are some tested and proven techniques you can use to find success in dropping a few LB's in the midsection. This week on the podcast, I've outline 10 evidence-based tips you can use to start seeing success right now!
I hope you enjoy it!
Subscribe to the Podcast: https://chrisgatesfitness.com/podcast/
Learn about online personal training: https://chrisgatesfitness.com/coaching/
There has long been a claim that if you want to build muscle, eating meat is going to benefit you much more than eating plants.
But is that claim actually true? What does the research say? Is protein from animal meat truly superior to eating plant-based sources of protein?
Can you build muscle with a vegan diet?
That's what we answer in this week's episode of the podcast!
Read More: https://chrisgatesfitness.com/2021/04/25/can-you-build-muscle-with-a-vegan-diet/
This week on the podcast, I had the pleasure of welcoming Beth Wilkas Feraco onto the show! Beth has exploded onto the scene lately, with more than 160,000 followers across her social media platforms. Beth kills it with her no-nonsense approach to fitness and nutrition, and we break down a lot of the do's and don'ts of dieting on this episode. I really think you're going to love the discussion!
Let's dive into six tips that have worked really well for my clients to build muscle and burn fat!
Learn about online coaching: https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, we're diving into another whiteboard masterclass presentation! This week's topic is on everything you need to know and focus on with strength training. Topics include:
• Why strength training matters and how it can improve your overall health • What to focus on, and how to make progress • Methods for making progress • Different ways to organize your training
I think you're gonna love it!
Learn more about online personal training: https://chrisgatesfitness.com/coaching/
In this week's episode of the podcast, I'm having you listen in on a masterclass white board presentation I did on my YouTube channel on the topic of: How to structure your diet for weight loss. You and I will dive into everything...
• We'll start with how to set up a plan, and why having a plan matters. • Next we'll dive into some foundational principles of nutrition you should focus on while dieting. • And finally, I'll walk you through EXACTLY how to track your nutrition and your progress, and make adjustments along the way.
If you're interested in watching the presentation, you can find it here on my YouTube channel: https://www.youtube.com/channel/UCVAqcU6ru0vvFja9ZwT6ugg
This will be the first of several white board videos where I break down exactly how to achieve specific health and fitness related goals, so there's more good stuff to come! I hope you enjoy it, and I hope it helps!
Harris Benjamin joins me on this week's episode of the podcast, and we dive into the discipline, motivation, and mindset needed to excel with your fitness goals (hint: it's not what you think). In this episode, we dive into the following topics...
• Crucial first steps when getting started with fitness and nutrition. • Using fitness to not only better yourself, but also be better for the people you love. • Building confidence in yourself and your ability to live a healthy life. • How forcing yourself to do the right thing each day can make you feel better overall. • Finding your "why" for why fitness is important. • Developing a long-term mindset for the pursuit of your goals. • Giving yourself grace and positivity throughout the process. • Overcoming overwhelming dieting advice.
We might talk a little bit about The Office, too!
I know you're gonna love this one! Let's dive in :)
This week's episode of the podcast is a recent interview I did with Daniel Dudley on Radio Disney! It was a huge honor and opportunity to talk health and fitness to a national audience.
DD and I dove into a ton of stuff that I think can really help you if you’re thinking about getting started and making a change. Topics include...
• The benefits of regular walking. • How to build an affordable home gym. • Staying fit as a parent. • Getting creative during COVID when access to gyms is limited. • What taking a healthy approach actually means, and how to do it. • How online personal training has evolved over the past year. • Three exercises EVERYONE should be doing.
On this week's episode of the podcast, Jeffrey Pachtman sat down with me and we dove into so many incredibly helpful topics in the health and fitness world. We discuss:
• The toxic nature of diet culture • Common hurdles you need to overcome to lose fat and keep it off • Setting up an exit strategy for your diet • Monitoring several markers of progress to gauge how you're doing • Non-scale victories, and the importance of acknowledging what you do well • Bringing positive affirmations into your daily life • Creating sustainable progress • First steps you can take on your fat loss journey
And MUCH, much more. I think you're gonna love this one!
You can follow Jeff on instagram: https://www.instagram.com/jeffreypachtman/
And subscribe to his YouTube channel: https://www.youtube.com/channel/UC3u3m3V5F95XScg0G29hWvw
Running is an endurance sport, so strength training might not be the first thing that comes to mind when thinking about your training program. But it absolutely should be! Strength training can complement endurance training to create better overall performance.
In this week's episode of the podcast, we break down exactly why strength training is so beneficial and impactful for running performance, and then outline a few exercises and routines that can provide you with a tremendous return on investment!
This week, the one and only Susan Niebergall joins me, and we dive into a ton of really helpful topics. Primarily, we talk about how you can be fit at any age, and you can get started regardless of your age or experience level.
Other topics include...
• Where and how to get started with a fitness or nutrition goal. • Overcoming intimidation in the gym. • The importance of sleep and how to improve your overall sleep quality. • Prioritizing rest and recovery, and overcoming the fear of losing your progress. • Defining what “healthy” really is. • Outlining how YOU are in control of your fitness journey.
I was so excited to have Susan on the show! I know you’re going to love listening to the conversation.
Working out first thing in the morning sucks. Right? I mean... most people hate it.
But sometimes we HAVE to do it, so what's the best way to push through, get the workout in, and continue to have great training sessions? That's what we dive into this week on the podcast!
This week, we're diving deep into the differences between training for size, and training for strength, and how you can structure your training program to be most optimal for whatever your goal is!
Want to learn more?
Read more: https://chrisgatesfitness.com/2020/12/13/the-differences-between-training-for-size-and-training-for-strength/
Coaching: https://chrisgatesfitness.com/coaching/
If you're anything like me, you have a favorite style or genre of music when you're working out. And if you're anything like me, you carefully plan our what music you're going to listen to for each training session.
Normally, it's something more upbeat that gets you up, awake, energized, or motivated to work out. And it makes sense, right? Nobody wants to push themselves to music that they hate. It just creates the wrong atmosphere.
Well, there's actually research that shows how much the right playlist can actually impact your performance — both in a positive and negative sense. Join me on this week's episode to talk music and training!
We're diving into a Q&A on the podcast this week, and it's yet another tremendous question that warranted its own episode. This week, we're talking about why it's so important to lift weights and why doing resistance training is such an important part of my coaching philosophy.
Yes, cardio is the most efficient form of exercise to burn calories. And yes, you should be utilizing it as part of your routine.
But it shouldn't be the end-all, be-all. And you shouldn't view exercise only as a means to burn calories.
You'd be surprised how much lifting weights can contribute to weight-loss goals right now, in the present, and also for your future. This week, let's dive into exactly why lifting weights plays such an important role for weight loss.
For our sixth Q&A on the podcast, we're diving into this topic of the most ideal way to return to training when you've been away from the gym — or your training program — for a while.
This was a great question I received from a reader that really merited its own discussion, because there's a lot to it.
• Should you pick up where you left off before? (no) • Should you start over completely? (no) • Is there a way to progress yourself back into shape? (yes!)
Given that we're in the holiday season, it's likely you'll run into a period of time where you just can't train. This week's podcast episode will help you prepare for when you have to take time off.
And if you're currently on a hiatus and want to get back after it, it will help you right now!
A common struggle when setting up your diet is figuring out how to actually feel full and satisfied when your calories are low.
It’s not easy.
The foods you love may be processed and calorie dense, so you have to switch up your diet for a completely new set of foods that are probably a whole hell of a lot less satisfying. That’s not fun for anyone.
What’s worse, the diet recommendations you’re bound to find online or hear from friends and family are riddled with flaws. Someone will tell you “a high-protein diet makes you feel the fullest” while the next person will claim “a high-fat diet makes you feel the fullest.” You’re bound to hear that keto and carnivore and other elimination diets are the magic cure, too.
So what’s the real answer? Is there a type of diet, or a way to create meals that will make you feel the fullest?
That's exactly what we dive into on this episode of the podcast!
We're a few days out from Thanksgiving, and there's still a lot you can do to control calories and manage your diet to provide for a stress-free experience. In this week's episode, we're diving into 5 tips you can use right now to prepare for Thanksgiving (or any holiday) by controlling calories, instituting some healthy habits, and enjoying yourself with family and friends.
I hope you like it! And if you do, please leave a comment/rating/review and tell a friend about the podcast!
Happy Thanksgiving everyone :)
On this week's episode of the podcast, we're talking about sleep routine tips that can work for you over time to improve both the duration and quality of your sleep!
You can probably attest to how much better, more energetic, and motivated you feel when you head to the gym after a good night’s rest. Right?
On the flip side, you’ve also probably tried to sleep walk your way through a workout or two after a poor night’s sleep — or hell, maybe you skipped the gym altogether.
But how much does sleep actually affect your performance in the gym? I’m talking outside of the mental effects from good or bad sleep. This week, we dive into some of what the research says when it comes to training and sleep in a brand new episode of the podcast!
We dive into some really interesting info along with coaching cues and recommendations on what you can do to improve your sleep and performance in the gym. I hope you enjoy it!
You probably always go into the gym with a game plan for how many sets and reps, and how heavy you're going to lift. Right? But what about your rest between each set?
It turns out, the time you take between sets can be a big driver — or inhibitor — of progress. In this week's episode of the podcast, we dive into specific research evidence that suggests how we should structure rest within a workout. Then, we put together some practical ways that you can apply this information to create set/rep/rest schemes that fit your workout routine and work you towards your goals!
Here's a link to an article on my website on this topic if you'd like to learn more: https://chrisgatesfitness.com/2020/10/18/how-long-should-you-rest-between-sets-when-lifting-weights/
Training hard is important if you want to build muscle, but without a solid nutrition strategy you're not going to recover and make the gains you're after. That's where this episode of the podcast comes in! Let's take a deep dive into nutrition and how you should approach your post-workout meal in order to promote muscle growth.
This week's episode is near and dear to my heart, because it's on a topic I struggled with for a long time: setting and chasing goals. There's a process to all of this, and we're breaking it down and making sense of everything.
From setting a goal, to outlining a plan, to chasing your goal each and every day, this week's episode is diving deep into how to do it right so you can see results.
Intermittent fasting has become pretty popular when it comes to dieting. Why? It’s pretty simple.
Intermittent fasting has proven to be a very effective tool at limiting calories and helping encourage weight loss. In this week’s episode, we’re going to define what intermittent fasting is and provide context as to how you can use this tool in your daily life. I'll also catch you up on why it's been so long since the latest upload!
Thanks for listening!
Tracking macronutrients is a great way to learn about your diet and start to understand how to manage your nutrition on a daily basis.
By tracking macronutrients — or "macros" — you'll learn where your calories come from, and how to manipulate your diet over the course of each day in order to achieve your goals. Tracking macros applies to any health or fitness goal: weight loss, building muscle, building strength, maintaining a healthy physique, and much more.
But there's a system to do this effectively — a method to the madness, if you will? Learning how to track your macros is going to be of the utmost importance (at least until you get familiar with measuring, estimating, etc.).
In this week's episode, I break down all of the tips and tools to help you get started with tracking your macros. We also recap Phase 1 of the 3-Phase Diet Plan to see what worked and what happens as we transition into Phase 2!
Over the last few weeks, I’ve been running my new 3-Phase Diet Plan and documenting it for you all. At the same time, I’ve been detailing every aspect of the diet so you can run it for yourself!
•In the overview of my new 3-phase diet plan, I described some of the nutritional strategies I’m using during this diet. • Last week, we dove into how to set up your nutrition for each phase.
This week, it’s all about your fitness routine.
• How should you work out? • When should you work out? • How often should you work out? • What should you do if you’re a beginner, intermediate, or advanced?
We’re going to go into a ton of detail an answer each of those questions, and more, to help you put together a fitness routine that is sustainable, enjoyable, and effective!
With that, let’s dive in!
Last week, I announced the 3-Phase Diet Program. In today's episode, I'm walking you through the specifics of how to set up your nutritional strategy! We'll break down:
• How to get started • How to set up your calorie defici • How to set up your maintenance calories • The best ways to track your progress • How to adjust to keep progress rolling
I'll also break down my first week running this program! I'm 5 pounds down and feeling great, so we'll dive into what has worked and what things you should look out for when dieting.
Thanks for listening!
Starting on Monday, I'm taking on a new challenge. I will be starting a 9-week diet, with the goal of losing 10 pounds. I've dieted down quite a few times before, but this one is going to be different. I'm using a diet plan — a structure built around three phases of dieting — that I've never used before.
I plan to document the entire process and share it with all of you so that you can learn how to set up a sustainable diet plan for yourself! To kick off the diet, I'm breaking down all of the details for you in this video!
What's the best diet plan you haven't used, or aren't using that can catapult you towards your goals? That's the focus of this week's podcast episode.
In general, we're addicted to making dieting WAAAYYY more complicated than it needs to be. We make up all kinds of stupid rules, eliminate tons of food from our diets, and jump on the latest fads. All to lose weight and find a lifestyle that's more sustainable.
You've gotta be kidding me! Let's break down the most effective way to go about dieting. Thanks for listening, and I hope you enjoy this episode!
Loran Sekely joined me on this week's episode of the podcast to talk about all things healthy living, fitness, and nutrition. In our discussion, we dive into adjusting training and nutrition to quarantine, what got Loran into fitness, what his competitive bodybuilding experiences have been like, how to effectively set and achieve goals, and so much more!
I really think you're going to love this episode! Be sure to follow Loran on Twitter at @OffTheTriBoro.
In our fourth Q&A on the podcast, we’re tackling a new round of topics centered around the topics of soreness, pain, and building muscle.
- How much pain is too much pain when you lift?
- What is the best approach to building bigger quads?
- How to avoid pain when lifting?
As always, if you have any questions you’d like answered in a future Q&A feel free to contact me and I’ll add it to the mix!
My friend Andy Dina joined me on the podcast this week to talk about his truly incredible body transformation. Andy has lost more than 30 pounds over the last few months by adjusting his lifestyle through fitness and proper nutrition. He gives great insight into what his prior habits were, as well as what changes he made to get on track and successfully lose weight. Be sure to stick around until the end, as Andy shares some really thoughtful pieces of advice for you if you're interested in getting in shape and losing weight.
In this week's episode, we dive into a discussion on pre-workout supplements and whether or not they might be right for you.
Pre-workouts are some of the most popular supplements on the market today, but do they actually work? And if they do, what ingredients actually make a difference?
Are they safe? When should you take them, and how much should you take?
Let's dive in, in episode 12!
In Q&A No. 3, we’re tackling the following topics:
• How late is “too late” to eat food for fat loss? • Should you be taking creatine? • Is it dangerous to squat in shoes?
Interested in learning more? Check out Q&A No. 3 on my website!
Link: https://chrisgatesfitness.com/2020/03/08/qa3-eating-late-at-night-the-benefits-of-creatine-and-proper-footwear-for-squatting/
This week on the podcast, we talk about the importance of recovery when it comes to pursuing your fitness goals, and the focus is specifically on taking regular de-load weeks. Recovery is extremely important, and it’s important that time for recovery is a regular, structured piece of your training program.
To learn more about this topic, you can read more on my website via the following article...
Link: https://chrisgatesfitness.com/2020/03/01/you-need-to-plan-for-recovery-in-your-fitness-routine-the-de-load-week/
Today's episode focuses on what's at the core of our decision-making processes. Why do you acknowledge pros and cons of each decision, and what does that mean? How can you make the right choices when it comes to your health and fitness? We dive into the answers to these questions, and more!
The positive effects of building muscle are clear and obvious. NO, you won’t get “too bulky” and look like a pro bodybuilder. NO, you won’t have to train like a powerlifter and pummel your body into submission every workout.
YES, you can work hard, build muscle, and experience many of the life-changing effects that lead to better health and longevity (oh, and you’ll look great, too!).
But what type of program should you be on to do this? How often should you lift weights? How many sets/reps are optimal? How little is too little, and how much is too much?
We’re going to answer those questions and more in this week's episode!
In this week's episode, we dive into some scenarios of how things might look once gyms start opening back up, and whether or not people will flock back to work out. I also outline three things you should be doing right now to prioritize your health, as we face the reality of continuing to train from home for the foreseeable future.
The focus of this week's podcast is building and maintaining muscle mass. By now, you've probably seen a million home workout routines and understand you can stay active. But can you make progress?
Research says you can, and it's largely determined by your level of creativity and work ethic. Let's dive into how exactly you can build muscle with low weight, or no weight, in this episode!
This week on the podcast, we dive into 5 tips on how to exercise while working at home. I've been working from home for the last 2 weeks, and through trial and error have found out a lot about what works, and maybe even more so what doesn't. I'm sharing them with you to try and help you get the most out of your at-home routine!
This is a challenging time as we deal with COVID-19, and the last thing I want you to do is stop exercising or focusing on your own personal health. I hope you can use the information in this episode to your advantage and stay healthy and active.
Thanks for listening!
Things are weird right now, and for the foreseeable future more and more of us will be working from home with the Coronavirus impacting our society. With that in mind, I put together an episode on exactly how we can put together quality at-home workouts with little to no equipment.
I hope you enjoy it!
This week's episode is about empowerment. It's about empowering you to feel like you can pursue the goals that you have, regardless of what other people day.
Other people have opinions, but those opinions don't impact your own actions. Believe in yourself, be positive and optimistic about your goals, and pursue them with passion! Let your actions define your character.
Putting together your own plan to get up, get active, and lose weight can be daunting. From figuring out what exercises to do, to figuring out your nutrition plan, there's a lot to unpack.
In this episode, I break down managing both your fitness and nutrition into the basics to help you get a feel for how all of this stuff comes together. From there, we'll piece together exactly how you can get started.
I hope you like this episode, and I hope it helps!
Welcome to the first episode of the Chris Gates Fitness Podcast! In episode 1, we dive into topics from this week's Q&A, including:
• What's the best way to burn belly fat? • Should you try the Military Fitness Plan? • How can you avoid letting a "cheat day" turn into a "cheat week"?
I hope you enjoy it! And if you like the podcast, please leave a review and comment. I want to grow this thing to get the right information about health, fitness, and nutrition in front of as many people as possible!