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!

42. "Diet Culture" And Weight Loss Strategies W:Beth Wilkas Feraco

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 workouts?
• How can I be more consistent with my fitness?
• What are the top 2-3 things I should focus on in the gym for weight loss?
• Can you provide tips on how to burn belly fat and get a 6-pack?
• What's the best way to get rid of arm fat?

Make sure you're subscribed to the podcast: https://chrisgatesfitness.com/podcast/

Learn about online coaching: https://chrisgatesfitness.com/coaching/

56. March Q&A! Why Am I Not Losing Weight in a Calorie Deficit?

You can apply for coaching right now! Coaching applications are open Jan. 3-10 » https://chrisgatesfitness.com/coaching/ 

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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!

114. 4 Tips to Build Muscle in 2024

My Super Secret Project launches in just two weeks! It all goes down on Monday, July 22. If you want to be the first to know when it's unveiled, make sure you're on my mailing list. You'll get a free copy of the calorie calculator, too! » https://chrisgatesfitness.com/newsletter/

131. How Many Carbs, Fats, and Protein Should You Eat?

We're just one week out from my Super Secret Project being unveiled! Learn more about that, as well as 5 massive lessons I learned from kicking alcohol to the curb for 200 days, in today's episode of the podcast. 

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Join my mailing list » https://chrisgatesfitness.com/newsletter/

132. 5 Things I Learned From 200 Days Without Alcohol

In this episode, I'll break down the best supplements for athletic performance, while focusing on my top 3 choices. If you want to be bigger, faster, and stronger — or if you simply just want to get the most out of your time in the gym — then let's talk about the supplements that are PROVEN to actually help!

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Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/traininingcamp/

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Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/

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Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8

135. The 3 Best Supplements for Athletic Performance

Let's dive deep into the details and answer the question: what is the most effective diet for weight loss? Because while there are many diet fads and trends that come and go, there's one approach in particular that seems to work for weight loss just about every single time.

(Hint: it's flexible.)

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Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ 

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Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ 

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Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8

137. What is the Most Effective Diet for Weight Loss?

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 put the pieces together to build your own killer training program!

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Read my article on this topic » https://chrisgatesfitness.com/2024/10/08/how-to-build-a-sustainable-workout-routine/ 

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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 your first month) » https://chrisgatesfitness.com/trainingcamp/ 

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Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ 

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Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8

141. How to Build a Sustainble Workout Routine

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 your first month) » https://chrisgatesfitness.com/trainingcamp/ 

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Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ 

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Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8 

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Read more about this topic » https://chrisgatesfitness.com/2024/10/15/the-ultimate-guide-to-nutrition-for-fat-loss-everything-you-need-to-know/

142. The Ultimate Guide to Nutrition for Fat Loss

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/

147. How to Eat Healthy Over the Holidays

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 Calculator » https://chrisgatesfitness.com/newsletter/ 

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Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8


150. 10 Insanely Simple Tips to Build Muscle in 2025

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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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

151. The Fundamentals of Fat Loss (Listener Q&A)

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 helping you move toward your goals.

So in this episode, we’re going to break it all down! 

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Learn more about coaching » https://chrisgatesfitness.com/coaching/

153. When Should You Add Weight to Your Lifts?

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/

154. My Go-To High Protein, Low Calorie Snacks

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 what to do next.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

156. How to Lose the Last Few Pounds Around Your Waistline

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 on progressive overload and dialing in the details made all the difference.

Even though the scale didn’t move much, Ben saw major changes in progress photos, waist measurements, and performance in the gym. He also talks about how this transformation positively impacted his life outside of fitness—helping him show up more confidently and capably for himself, his family, and everything else life throws his way.

If you’ve ever felt stuck or unsure about how to make real progress, Ben’s story might give you the clarity and motivation you need.

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Want results like Ben? Learn about my 1-on-1 online fitness coaching program here » https://chrisgatesfitness.com/coaching/

157. My Client Ben: Why Coaching Was the Missing Piece

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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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com

158. The Truth About Soreness After Your Workouts (Does It Matter?)

In this episode, I sit down with my client Bryan to talk about the habits, strategies, and mindset shifts that have fueled his most successful fat loss phase yet. We discuss the skills of both eating in a calorie deficit and maintaining weight, how he manages his health and fitness as a busy dad with a demanding career, and why building consistency matters more than perfection. Bryan shares how standardizing meals, making fitness a family activity, and tracking progress beyond the scale have helped him lose weight, keep it off, and feel stronger in everyday life.

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Want results like Bryan? Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

159. How Bryan Lost Weight (and Kept It Off) As a Busy Dad of 2 Kids

Learn about my $10,000 scholarship sale » https://go.chrisgatesfitness.com/scholarship-promotion-page 

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Follow me on Instagram @chrisgatesfitness » https://www.instagram.com/chrisgatesfitness/ 

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Join my Mailing List » https://chrisgatesfitness.com/newsletter/

160. My Fitness Secrets for Busy Parents (Simply Fitness Podcast)

APPLY FOR A SCHOLARSHIP: https://go.chrisgatesfitness.com/scholarship-promotion-page 

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In this episode of the Chris Gates Fitness Podcast, I pull back the curtain on my full daily routine as a busy parent, coach, and business owner. You’ll hear how I structure my mornings, workouts, workday, and family time to stay consistent with training and nutrition—despite a packed schedule with three kids and countless responsibilities.

I also share details about my $10,000 Back-to-School Scholarship Sale, happening this week only (Aug. 25-29, 2025), where busy parents can apply to receive free or discounted coaching spots. If you’ve been waiting for the right time to invest in your health, this is it!

161. My Full Daily Routine (As a Dad of 3 and Business Owner)

For the last 7.5 years, I've built my coaching business alongside a full-time job. But today, I'm a full-time online fitness coach for the first time in my life! I took today's episode to explain a little bit about my journey to this point. Thank you so much for listening, and for all of your support along the way.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

162. I Quit My Job — The Full Story

In this episode, I dive into one of the most common challenges ambitious parents face: neglecting their own health while climbing the career ladder.

We’ll explore why so many working professionals and parents in leadership roles sacrifice their well-being in pursuit of success, and how that mindset often backfires. You’ll learn why putting your health first isn’t selfish, it’s strategic, and how simple, sustainable habits can make you a stronger leader, parent, and professional.

I also share actionable strategies you can start today, like reframing health as an asset, ditching the all-or-nothing mindset, and using your business skills to create better systems for your personal wellness.

If you’ve ever told yourself “I’ll focus on my health when things slow down,” this episode is your reminder that health is how you get there, not what comes after.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

163. Why Parents in Leadership Roles Often Neglect Their Health (And What to Do About It)

In this episode, I sit down with my long-time client Jeff Rodgers, who has completely transformed his life and body over the past four years.

Jeff shares his story of going from 353 pounds and intimidated by the gym — to losing over 130 pounds, running a half marathon, and eventually building strength, confidence, and muscle through sustainable habits.

You'll hear:

• How Jeff lost over 100 pounds without giving up his favorite foods

• The mindset shift that helped him overcome gym intimidation and stay consistent

• Why calorie cycling and flexibility made healthy eating finally click

• How strength training reshaped his body and boosted his energy

• What he’s learned about balance, travel, and staying on track long-term

This is a must-listen for anyone who’s ever struggled with weight loss, motivation, or feeling out of place in the gym! Jeff’s story is a powerful example that no matter how busy life gets, you can build a lifestyle that works — and sustain it for good.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

164. From 353 Pounds to Confident and Strong: Jeff’s Story

In this episode, I sit down with my client Ryan, who’s dropped 80 total pounds in his fitness journey and 8 inches off his waistline since we started working together.

Ryan shares what it’s really like to rebuild his health and fitness as a busy professional and dad living in Los Angeles, from struggling with consistency and burnout to developing a balanced approach to training and nutrition that actually fits real life.

We dive deep into:

1. How Ryan lost 80 pounds and built muscle through consistency, not perfection
2. The nutrition strategies that helped him break free from yo-yo dieting
3. Why tracking calories and protein is like managing a bank account
4. How to handle holidays, eating out, and travel without losing progress
5. The mindset shift that helped him stay consistent, even through injuries, wildfires, and busy seasons
6. Why functional fitness — being able to carry his son, climb hills, and lift heavier weights — matters more than aesthetics

Ryan’s story is a powerful reminder that real, lasting transformation comes from patience, sustainability, and staying adaptable when life gets messy.

I hope you enjoy our chat!

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And if you're interested in getting results similar to Ryan's, check out my coaching page to learn more about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

165. From Burnout to Balance: Ryan’s 80-Pound Transformation

Apply for 1-on-1 coaching and get 75% off your first month » https://chrisgatesfitness.com/coaching-application-form/

166. How to Eat Healthy Over the Holidays (Replay)

Welcome to the first episode of the Chris Gates Fitness Podcast! In episode 1, we dive into topics from this week's Q&A, including:

• What's the best way to burn belly fat?
• Should you try the Military Fitness Plan?
• How can you avoid letting a "cheat day" turn into a "cheat week"?

I hope you enjoy it! And if you like the podcast, please leave a review and comment. I want to grow this thing to get the right information about health, fitness, and nutrition in front of as many people as possible!

1 - Q&A No. 2: How to Burn Belly Fat? The Military Fitness Plan? How to Control Cheat Days?

Last week, I announced the 3-Phase Diet Program. In today's episode, I'm walking you through the specifics of how to set up your nutritional strategy! We'll break down:

• How to get started
• How to set up your calorie defici
• How to set up your maintenance calories
• The best ways to track your progress
• How to adjust to keep progress rolling

I'll also break down my first week running this program! I'm 5 pounds down and feeling great, so we'll dive into what has worked and what things you should look out for when dieting.

Thanks for listening!

18. Setting Up Your 3 - Phase Nutritional Strategy

Intermittent fasting has become pretty popular when it comes to dieting. Why? It’s pretty simple. 

Intermittent fasting has proven to be a very effective tool at limiting calories and helping encourage weight loss. In this week’s episode, we’re going to define what intermittent fasting is and provide context as to how you can use this tool in your daily life. I'll also catch you up on why it's been so long since the latest upload!

Thanks for listening!

21. Intermittent Fasting Explained

You probably always go into the gym with a game plan for how many sets and reps, and how heavy you're going to lift. Right? But what about your rest between each set?

It turns out, the time you take between sets can be a big driver — or inhibitor — of progress. In this week's episode of the podcast, we dive into specific research evidence that suggests how we should structure rest within a workout. Then, we put together some practical ways that you can apply this information to create set/rep/rest schemes that fit your workout routine and work you towards your goals!

Here's a link to an article on my website on this topic if you'd like to learn more: https://chrisgatesfitness.com/2020/10/18/how-long-should-you-rest-between-sets-when-lifting-weights/

24. How Long Should You Rest Between Sets?

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 victories, and the importance of acknowledging what you do well
• Bringing positive affirmations into your daily life
• Creating sustainable progress
• First steps you can take on your fat loss journey

And MUCH, much more. I think you're gonna love this one!

You can follow Jeff on instagram: https://www.instagram.com/jeffreypachtman/

And subscribe to his YouTube channel: https://www.youtube.com/channel/UC3u3m3V5F95XScg0G29hWvw

Chris Gates Fitness

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