Chris Gates Fitness

In today's episode of the podcast, I'm breaking down for you exactly how much you should be resting to maximize progress with weight training. Regularly taking adequate time to rest and recover is crucial to making progress, so let's dive into everything you need to know! We'll start by talking about the demands of weight training and why your body needs rest, and then we’ll discuss specific recom...

Is sugar "bad" for you? Do you need to avoid it at all costs? In this episode, I break down the real truth about sugar and how you should approach sweets in your diet. There's a ton of misinformation out there about sugar, so let's talk about what "healthy" means, how you can balance sugar amidst your overall diet, and determine whether or not sugar should be avoided at all costs! Read more: https...

In episode No. 51 of the podcast, I sit down with Jordan Syatt to talk about life, parenting, fitness, nutrition and so much more! Jordan has helped thousands of clients become happier and healthier, and he's been instrumental in helping me develop as a coach. I'm thrilled that he took time to hop on the podcast and talk shop. Here's a rundown of some of the topics we dove into... • Transitioning...

First off, HUGE NEWS! I'm opening up 5 spots for online coaching starting Jan. 3! If you're interested, here's the coaching link to learn more and submit an application... Coaching: https://chrisgatesfitness.com/coaching/ More information about this big news at the top of the show! And then we dive into whether free weights are better than machines for building muscle. It’s a great question, and s...

So many people want to be in a calorie deficit, because it’s ultimately the key to weight loss. But at the same time, there’s not an easy way to know if you’re in that magical place called the “calorie deficit.” There’s no survey you can fill out, or online calculator that will tell you whether you're in a calorie deficit or not. In short, it’s confusing. So I’m here to make it simple for you. In...

What should you focus on to lose belly fat: diet or exercise? It’s a super popular question, and one that you’ve probably wondered about more than once. It's also one you may be wondering about right now, considering New Year's resolutions are right around the corner. So let's talk about how both diet and exercise contribute to fat loss, and determine which one is most important! (And yes, there i...

Not everyone is interested in counting calories. I get that. It’s an extra piece to the puzzle that, for whatever reason, right now you might not be ready for. And that’s OK, because you can still get into a calorie deficit and lose weight without ever counting a single calorie. That’s exactly what I’ll break down for you in this week's episode of the podcast!

Build muscle, burn fat, and look great. It’s what everybody wants, right? Well I’ve got good news for you: you’ve come to the right place. In this week's episode, I’m going to outline exactly how to increase muscle mass while losing fat. Whether you’re a complete beginner to fitness and nutrition, or a seasoned veteran, we’ll go through multiple different scenarios in this article that you can app...

Setting up the right workout schedule can be difficult, because there are so many factors at play. As an online personal trainer, one of the most common pieces of feedback I get is how helpful it is for my clients to get a customized workout program. It takes a lot of the stress and anxiety of fitness away, because you no longer have to worry about if what you’re doing is correct. There’s no guess...

Let's dive into one of the most popular topics there is in the health and fitness world... What's the best way to shed unwanted belly fat? It's a problem everyone deals with, and there are some tested and proven techniques you can use to find success in dropping a few LB's in the midsection. This week on the podcast, I've outline 10 evidence-based tips you can use to start seeing success right now...

There has long been a claim that if you want to build muscle, eating meat is going to benefit you much more than eating plants. But is that claim actually true? What does the research say? Is protein from animal meat truly superior to eating plant-based sources of protein? Can you build muscle with a vegan diet? That's what we answer in this week's episode of the podcast! Read More: https://chrisg...

This week on the podcast, I had the pleasure of welcoming Beth Wilkas Feraco onto the show! Beth has exploded onto the scene lately, with more than 160,000 followers across her social media platforms. Beth kills it with her no-nonsense approach to fitness and nutrition, and we break down a lot of the do's and don'ts of dieting on this episode. I really think you're going to love the discussion!

Let's dive into six tips that have worked really well for my clients to build muscle and burn fat! Learn about online coaching: https://chrisgatesfitness.com/coaching/

In this week's episode of the podcast, we're diving into another whiteboard masterclass presentation! This week's topic is on everything you need to know and focus on with strength training. Topics include: • Why strength training matters and how it can improve your overall health • What to focus on, and how to make progress • Methods for making progress • Different ways to organize your training...

In this week's episode of the podcast, I'm having you listen in on a masterclass white board presentation I did on my YouTube channel on the topic of: How to structure your diet for weight loss. You and I will dive into everything... • We'll start with how to set up a plan, and why having a plan matters. • Next we'll dive into some foundational principles of nutrition you should focus on while die...

Harris Benjamin joins me on this week's episode of the podcast, and we dive into the discipline, motivation, and mindset needed to excel with your fitness goals (hint: it's not what you think). In this episode, we dive into the following topics... • Crucial first steps when getting started with fitness and nutrition. • Using fitness to not only better yourself, but also be better for the people yo...

This week's episode of the podcast is a recent interview I did with Daniel Dudley on Radio Disney! It was a huge honor and opportunity to talk health and fitness to a national audience. DD and I dove into a ton of stuff that I think can really help you if you’re thinking about getting started and making a change. Topics include... • The benefits of regular walking. • How to build an affordable hom...

On this week's episode of the podcast, Jeffrey Pachtman sat down with me and we dove into so many incredibly helpful topics in the health and fitness world. We discuss: • The toxic nature of diet culture • Common hurdles you need to overcome to lose fat and keep it off • Setting up an exit strategy for your diet • Monitoring several markers of progress to gauge how you're doing • Non-scale victori...

Running is an endurance sport, so strength training might not be the first thing that comes to mind when thinking about your training program. But it absolutely should be! Strength training can complement endurance training to create better overall performance. In this week's episode of the podcast, we break down exactly why strength training is so beneficial and impactful for running performance,...

This week, the one and only Susan Niebergall joins me, and we dive into a ton of really helpful topics. Primarily, we talk about how you can be fit at any age, and you can get started regardless of your age or experience level. Other topics include... • Where and how to get started with a fitness or nutrition goal. • Overcoming intimidation in the gym. • The importance of sleep and how to improve...

Working out first thing in the morning sucks. Right? I mean... most people hate it. But sometimes we HAVE to do it, so what's the best way to push through, get the workout in, and continue to have great training sessions? That's what we dive into this week on the podcast!

This week, we're diving deep into the differences between training for size, and training for strength, and how you can structure your training program to be most optimal for whatever your goal is! Want to learn more? Read more: https://chrisgatesfitness.com/2020/12/13/the-differences-between-training-for-size-and-training-for-strength/ Coaching: https://chrisgatesfitness.com/coaching/

If you're anything like me, you have a favorite style or genre of music when you're working out. And if you're anything like me, you carefully plan our what music you're going to listen to for each training session. Normally, it's something more upbeat that gets you up, awake, energized, or motivated to work out. And it makes sense, right? Nobody wants to push themselves to music that they hate. I...

We're diving into a Q&A on the podcast this week, and it's yet another tremendous question that warranted its own episode. This week, we're talking about why it's so important to lift weights and why doing resistance training is such an important part of my coaching philosophy. Yes, cardio is the most efficient form of exercise to burn calories. And yes, you should be utilizing it as part of your...

For our sixth Q&A on the podcast, we're diving into this topic of the most ideal way to return to training when you've been away from the gym — or your training program — for a while.  This was a great question I received from a reader that really merited its own discussion, because there's a lot to it. • Should you pick up where you left off before? (no) • Should you start over completely? (no) •...