What’s up everybody, and welcome to my website and my company, Chris Gates Fitness. If this is the first time you’re visiting, welcome! I’d like to take some time to explain to you what my mission is. And if you’ve already heard of me or my business before, thanks for stopping by and for spreading […]
Still got it! After dropping 10 pounds I’m still moving weight and maintaining my strength. So far, we’ve accomplished our goal! The goal is to lose weight while maintaining strength and muscle. An easy indicator of how much strength and muscle you retain while losing weight is to periodically test percentages of your one-rep max. […]
I’m not going to break down any science for you in this article. Nope. This one is about straight up eating healthy and saving money. Living a healthy lifestyle can certainly come at a cost. The eating healthy part, specifically, can run up quite a tab. I’m here to break down for you how I […]
After five straight weeks of dieting and training hard, it’s time to change things up. More specifically, Week 6 will be a de-load week. What’s a de-load week? I’m actually shocked to see I’ve never written an article on this, but it’s essentially a programmed week where you scale back volume and/or intensity in order […]
“It was a reasonable starting point for me and I’m honestly amazed at how much strength I gained in only a couple weeks. I know for me personally I have the drive and the will to commit myself, but I had trouble in the past ‘formatting’ or coming up with daily regimen through the week. […]
Plateaus occur when chasing any goal. The key is to identify that the path to that goal is a process. Don’t abandon ship at the first sign of trouble. Don’t give up on yourself too early. In this video, I break down some common plateaus and what leads to them. Then, I discuss how to […]
No matter how structured you make things, chances are your weight loss is going to be unpredictable. You can eat the same foods at the same times every day. You can do the same workouts on each day of every week. You can even do them at the same times. Heck, you can track exactly […]
The old-school training mindset is when you go into the gym, you need to be prepared to absolutely crush yourself during every workout to see progress. I’m here to tell you to stop. Don’t get me wrong, I’m not against hard work. If you have your sights set on getting stronger and building muscle, you […]
Week 3 was officially the first true frustration I’ve felt with this entire cut. It started with an injury, which led to a plateau. In the end, I’m still progressing so there’s really no need to worry. The week finished on a positive note with a couple solid training sessions and my weight dropping down […]
Dietary displacement is like procrastination. “Ehhh I’ll get to that later.” (*Then never does*) “I know I should go to the gym, but I’m tired. I’ll do that tomorrow.” (*Then never does*) According to Precision Nutrition, dietary displacement is “when someone skips out on healthy eats and displaces them with non-nutritious foods.” Essentially, it’s choosing […]