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/

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. 7! Details » https://chrisgatesfitness.com/2023/07/07/training-camp-a-1-on-1-online-fitness-coaching-challenge/

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 responsibilities as a parent? 40:18 - I can't stop buying the wrong foods on DoorDash. What can I do to stop this? ------------------ Learn about 1-on-1 online fitness coaching: https://chrisgatesfitness.com/coaching/

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.)