Chris Gates Fitness

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 peopl...

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! ---------- Ge...

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 b...

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/newsle...

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 flexi...

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 info...

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...

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/chrisgatesf...

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 an...

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...

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...

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 famil...

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 he...

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 wi...