Chris Gates Fitness
Podcast by Chris Gates
Episodes
August 5, 2025 • 17 mins
Is soreness the sign of a good workout, or is that just a myth? In this episode, I break down what muscle soreness really means, why it’s not the best way to measure workout effectiveness, and what you should be paying attention to instead. We’ll talk about DOMS, progressive overload, recovery, and how to tell if your workouts are actually working. If you’ve ever wondered, “Why am I not sore?” This episode is for you.
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July 29, 2025 • 32 mins
In this episode, I’m joined by my client Ben, who recently wrapped up one-on-one coaching and saw the most consistent, successful progress of his fitness journey so far.
Ben shares what held him back in the past—like bouncing between programs, struggling with consistency, and never quite getting the results he was after. We talk about what changed when he committed to a structured, personalized coaching approach, and how focusing ...
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July 22, 2025 • 25 mins
Why is it so hard to lose the last 5 pounds — especially around your waistline?
In this episode, I break down one of the most common frustrations in fat loss: getting leaner, only to hit a wall right before the finish line. If you’ve ever felt like no matter what you do, that stubborn belly fat won’t budge, this episode is for you.
And if you’ve already made amazing progress but feel stuck — this episode will help you figure out ...
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July 15, 2025 • 18 mins
Is fasting worth it for fat loss? In this episode, I break down whether intermittent fasting is actually an effective long-term strategy — especially for busy parents. You'll learn why fasting can work in the short term, but often leads to yo-yo dieting, binge eating, and unsustainable routines. I’ll also share what I’ve seen work best after coaching hundreds of people: a flexible, realistic approach that fits your life and your fa...
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July 8, 2025 • 17 mins
One of the most popular questions I get on a regular basis is... "Do you have any high-protein snacks you can recommend?" Because for most people, eating enough protein can be quite a challenge! So if that describes you, and you're constantly searching for new ways to work more protein into your diet, this episode is going to help a TON.
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Learn about coaching » https://chrisgatesfitness.com/coaching/
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July 1, 2025 • 18 mins
If you’re trying to build strength, improve your physique, or get the most out of your workouts… at some point, you’re going to ask this question:
“How do I know when it’s time to add more weight to my lifts?”
It’s a great question—and one I get from clients all the time. And it’s especially important for busy parents to get this right. When time is limited, you want to make sure every minute you spend in the gym is actually help...
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June 24, 2025 • 21 mins
If you’re trying to lose weight or improve your health, those late-night cravings can be frustrating. Especially when they feel like they come out of nowhere and wreck an otherwise solid day.
So let’s talk about it. In this episode, we'll break down...
1. Why late-night cravings happen (and why they’re not a sign of failure)
2. Practical strategies to stop them in the moment
3. What you can do earlier in the day to prevent them...
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March 11, 2025 • 36 mins
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!
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January 2, 2025 • 27 mins
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!
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1-on-1 Coaching Sale Starts Monday, Jan 6! Details » https://chrisgatesfitness.com/coaching/
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Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/12/30/10-insanely-simple-tips-to-build-muscle-in-2025/
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Get my FREE Calorie Calculat...
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December 26, 2024 • 31 mins
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.
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Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/12/23/10-insanely-simple-things-to-lose-fat-in-2025/
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Learn about 1-on-1 online fitness coaching » https://chrisga...
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November 19, 2024 • 32 mins
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.
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BLACK FRIDAY TRAINING CAMP SALE STARTS MONDAY, NOV. 25! Use code BLACKFRIDAY to sign up for just $10 » https://chrisgatesfitness.com/trainingcamp/
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November 12, 2024 • 28 mins
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.
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Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/11/12/is-cardio-or-weights-better-for-losing-weig...
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November 5, 2024 • 28 mins
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!
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Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/11/05/how-to-stick-to-your-diet-meal-prep-for-busy-professionals/
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Le...
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October 29, 2024 • 32 mins
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.
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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
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Join T...
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October 22, 2024 • 30 mins
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!
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Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/10/22/progressive-overload-the-secret-to-burni...
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October 15, 2024 • 42 mins
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.
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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
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Join Training Camp (code TC50 for 50% off yo...
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October 8, 2024 • 25 mins
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 pu...
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October 1, 2024 • 25 mins
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!
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(Article) How to Eat High-Protein on a Budget...
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September 17, 2024 • 29 mins
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.
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Full article on this topic » https://chrisgatesfitness.com/2024/09/17/how-to-set-realistic-fitness-goals-youll-actually-achieve/
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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
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Join Training Camp (...
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September 7, 2024 • 32 mins
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!
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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
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Join Training Camp » https://chrisgatesfitness.com/trainingcamp/
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