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!

47. How To Know You’re In A Calorie Deficit Without Counting Calories

Thanksgiving typically kicks off the most difficult time of year for managing your body weight. It probably leaves you wondering, how to avoid weight gain over Thanksgiving?

How can you avoid seeing the scale shoot up so much? And how can you manage your diet to make sure you stay on track with your health and fitness goals?

That’s exactly what I’m going to break down for you in this episode of the podcast! Hope it helps :)

Article: https://chrisgatesfitness.com/2022/11/14/how-to-avoid-weight-gain-over-thanksgiving/ 

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

79. How to Avoid Weight Gain Over Thanksgiving (Or Any Holiday)

In this week's episode of the podcast, we're diving into 5 brand new listener questions that will help you figure out the best ways to optimize both your training and nutrition!

1. Does the timing of my protein matter?

2. What is a false grip for lifting, and when should you use it?

3. How long should your rest periods be for high-rep sets?

4. Suggestions on how to make light weight feel heavier? I only have dumbbells up to 50 pounds.

5. Why did my weight go up 2 pounds out of nowhere? I didn't change anything.

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

Get a FREE 21-Day Program: https://chrisgatesfitness.com/newsletter/ 

Save 20% with on Legion supplements: https://bit.ly/3XG0oot (Use code CGATES to save and get double loyalty points on each order.)

85. Q&A: Protein Timing, Rest Periods, Weight Fluctuations, & More!

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.)

91. Do You Need to Train Your Abs Directly?

In episode No. 4 of my "How to Mini Cut?" series, we're diving into the most common fat loss problems, like is it normal to plateau during weight loss?

I'll break down my progress through 3 weeks of this mini cut and talk through a lot of the challenges I've experienced, as well as map out how I've managed to overcome those challenges to continue to see progress.

This episode is chalk full of information you can use to see more fat loss progress! I hope you enjoy it :)

Want to watch the video of this episode? You can find it here: https://youtu.be/O2soW3rAywk?si=UHy8z5p_KNDc0Wxl

118. Is it Normal to Plateau During Weight Loss? » How to Mini Cut, Episode 4

My mini cut is complete, and today I'm revealing my entire mini cut transformation. Join me for a full day of eating on the very last day of the mini cut!

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Watch the video episode here » https://youtu.be/R_c7f0shZ_w

120. My Mini Cut Transformation + Full Day of Eating » How to Mini Cut, Episode 6

Today's episode is a deep dive into deload weeks! What is a deload? When should you take one? And what should you expect when you deload? I'll answer all of those questions, and more, and take on some listener questions at the end as well. I hope it helps!

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Follow me on instagram so you can join in on the next live podcast chat! » https://instagram.com/chrisgatesfitness/

121. What is a Deload? When to Take One? And What to Expect?

In today's episode, I'm breaking down my top 5 tips for getting started with your weight loss diet. I just started my own summer fat loss phase, and these tips are top of mind. Just a few slight adjustments can help get you on the right track. Any of these tips can help you start losing fat immediately. Hope it helps!

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

123. 5 Underrated Tips for Starting A Diet

Today's episode is the ultimate guide to the best vacation workouts! If you're going on vacation and want to exercise, this is a must-listen. I provided three tips to help you get the most out of your workouts, as well as get the most out of your time on vacation. I hope it helps!

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

124. The Ultimate Guide to the Best Vacation Workouts

The best supplements for fat loss aren't actually supplements at all. If you want to lose fat, 95% of the progress you can make will come from doing the right things with protein and strength training, so that's exactly what this week's episode is all about. Let's dive into why each one is so important, and how you can combine protein and fat loss to make MASSIVE amounts of progress!

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

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Watch this episode on YouTube » https://youtu.be/jroXK38MvDk

127. Why Protein and Strength Training Matter for Fat Loss

In this week's episode of the podcast, I'm breaking down exactly what you should eat after working out. We'll break down everything from meal timing, to the role and importance of each macronutrient for your recovery from training. I hope you enjoy it, and I hope it helps!

And if it does help, and you want more help with your diet, make sure you grab my FREE Calorie Calculator. It will help you figure out exactly how many calories, protein, carbs, and fats to eat based on any fitness goal.

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

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Save 20% with on Legion supplements: https://legionathletics.rfrl.co/zwov8 (Use code CGATES to save and get double loyalty points on each order.)

130. What Should You Eat AFTER Working Out? » A Blueprint for Post-Workout Nutrition

Sign up for Training Camp by Sunday, Aug. 4, at 11:59 p.m. and get your first month for 80% OFF. Use the code CGF10 » https://chrisgatesfitness.com/trainingcamp/

134. How to Set Up Your Calories

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

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 » https://chrisgatesfitness.com/2022/04/25/how-to-eat-high-protein-on-a-budget-13-options/ 

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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

140. How to Eat High Protein on a Budget (13 Options)

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/ 

==========

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

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-burning-fat-and-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 (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

143. The Secret to Burning Fat & Building Muscle: Progressive Overload

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

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 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 from happening at all

4. A few key mindset shifts to help you feel more in control

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

152. How to Stop Late-Night Cravings Before They Derail Your Progress

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

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 family.

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

155. Is Fasting Worth it For Fat Loss?

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)

This week's episode is about empowerment. It's about empowering you to feel like you can pursue the goals that you have, regardless of what other people day. 

Other people have opinions, but those opinions don't impact your own actions. Believe in yourself, be positive and optimistic about your goals, and pursue them with passion! Let your actions define your character.

Chris Gates Fitness

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