Chris Gates Fitness

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 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/newsletter Learn 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! ///////////////// Learn about online fitness coaching: https://chrisgatesfitness.com/coaching/