Chris Gates Fitness

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 perfection 2. The nutrition strategies that helped him break free from yo-yo dieting 3. Why tracking calo...

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 • W...

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...

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 ri...

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...

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 pe...

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/

One of the most popular questions I get on a regular basis is... "Do you have any high-protein snacks you can recommend?" 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...

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 moment 3. What you can do earlier in the day to prevent them from happening at all 4. A few key mindset shifts to help you feel more in control ---------- Learn about 1-on-1 online fitness coaching » https...

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

Join Training Camp today for just $10! Use the code BLACKFRIDAY by Dec. 2, 2024, and you can sign up for 80% off. Sign up » https://chrisgatesfitness.com/trainingcamp/

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 orde...

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://legio...

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/z

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...

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 mor...

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 c...

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://chrisgate...

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% w...

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 ---------- F...

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...

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...

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...

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! ...

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! ...

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...

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...

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! ///////////////// 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. ////////////////////// 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! ///////////////////////// 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! ///////////////////////// Training camp opens Aug...

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. /////////////////////// 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...

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...

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 - Introduction 03:32 - 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 calories 22:07 - How to use this information 25:16 - Other measurements you should track 27:55 - Conclusion and goodbye! So if that sounds good to you, let’s dive in! My Article on This Topic » https...

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...

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/ ...

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...

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 e...

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...

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...

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... 1. Never sustainable. 2. Very dangerous. 3. A waste of your time. Sign up for my mailing list: https://chrisgatesfitness.com/newsletter/ Learn about online fitness 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: 1. What is a good rate of weight loss? 2. How do I improve calorie counting accuracy? 3. How are you planning on fitting beers into the tailgate schedule while cutting this fall? 4. How do you know what type of protein powder is best? Whey or Casein? 5. How long does it take to get big naturally? Subscribe to the podcast: https://chrisgatesfitness.com/podcast/ Learn about online fitness...

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...

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 Mo...