Chris Gates Fitness

?? THE KEY TO BURNING FAT & BUILDING MUSCLE I think most people want to be able to burn fat and build muscle at the same time, right? We all want to look good in addition to feeling good, and luckily there's one core concept that — if you can understand it and apply it to your exercise routine — will dramatically change the composition of your body. And no, I'm not talking about... ? Doing endless hours of cardio. ? High-intensity lifting. ? Burning as many calories as possible. No way. I'm talking about something much simpler, and much more impactful: Progressive Overload.

?? YOUR POST-WORKOUT BLUEPRINT ?? Watch ? https://lnkd.in/eTuvJn6E Listen ? https://lnkd.in/eSdDvgR This week, I'm breaking down exactly what you should eat after working out. We'll cover everything from meal timing, to the role & importance of each macronutrient for recovery from training. Hope it helps!

?? FOR THE DADS THIS WEEK ?? Today on the podcast, I'm outlining my top 5? tips for dads that want to lift weights and improve their health and fitness. As a dad of 3 kids under the age of 4, these tips have been VITAL to my success. Watch/Listen ? https://lnkd.in/eQCsyuX

?? BRAND NEW episode of the podcast! ?? And it's all about your preworkout meal. ? What should you eat before working out? ? Does it matter? ? Is there a "best" option? Listen or watch on literally any podcasting platform ?? ?? ? https://lnkd.in/eSdDvgR

?? NEW TO THE EXERCISE LIBRARY ?? In this video, I'll teach you the proper way to do cable rope hammer curls. This is a great exercise for training both your biceps and the brachialis muscle. Learn about 1-on-1 online coaching: https://lnkd.in/e3pw7h8p Get my FREE Calorie Calculator: https://lnkd.in/eqjRBt7 TIME STAMPS: 00:00 - Introduction 00:20 - Purpose of the Exercise and Muscles Targeted 01:45 - Setting up the Exercise 02:22 - How to Perform Cable Rope Hammer Curls 03:33 - How to Use These in Your Workout Program

?? BRAND NEW TO THE EXERCISE LIBRARY ?? In this video, I'll teach you how to do a hack squat machine calf raise. This variation is similar to most machine standing calf raises, so you can apply the form and technique pointers to just about any variation you do. Learn about 1-on-1 online fitness coaching: https://lnkd.in/e-mbnsR3 Get my FREE Calorie Calculator: https://lnkd.in/earnbDbn TIME STAMPS: 00:00 - Introduction 00:32 - Setup and Prioritizing the Stretch on Your Calf 01:50 - Performing the hack squat machine calf raise exercise

Why are Protein and Strength training so crucial for fat loss? 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 of the podcast 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! Subscribe to the podcast ? https://lnkd.in/eSdDvgR TIME STAMPS: 00:00 - Introduction & Super Secret Project Update! 03:02 - How Increasing Protein Alone Can Lead to Fat Loss 07:15 - How to Calculate Your Ideal Protein Intake 07:52 - Maintaining or Even Building Muscle Mass 11:17 - How Strength Training Maximizes Weight Lost From Body Fat

?? NEW TO THE EXERCISE LIBRARY ?? How to do a high-to-low cable crossover. This is a great exercise (one of my personal favorite tbh) for training chest, and it's a great one to tack on to the end of a workout. Full tutorial ??

?? BRAND NEW TO THE EXERCISE LIBRARY ?? How to do Bayesian Cable Curls ?? This is maybe the best biceps exercise to get a loaded stretch on the muscle, which in turn can lead to a pretty significant amount of muscle growth.

In this video, I'll teach you how to do a calf raise with pulses. This is a great technique to make calf raises more challenging, and pack a ton of volume into each individual set. Hope it helps! #calfraise #calfraises #strengthtraining