Chris Gates Fitness

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...

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....

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 tr...

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://chrisgatesfitne...

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 (h...

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 ar...

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...

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...

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 motiva...

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 epis...

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 answe...

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! Fu...

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: 1. Any tips for dealing with joint pain? 2. Why should I take an entire week off from training? 3. When and how I do use the bathroom to get good weigh-ins? 4. Should you still have a protein shake if...

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...

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...

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...

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...

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,...

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 bath...

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 ke...

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 ou...

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 work...

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...

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...