In this episode, Andrew shares his fat loss tips that are not only effective but sustainable for long-term success. He emphasizes the importance of strength training, building muscle, and focusing on the basics of fitness instead of getting caught up in controversial or polarizing trends. He also addresses common obstacles that people face, such as fear of lifting weights and becoming overwhelmed with information. Get ready to learn from one of the best in the fitness industry!

 

Andrew Coates is a certified personal trainer and fitness enthusiast with over 19,000 coaching hours under his belt. He graduated from Memorial University of Newfoundland with a Bachelor of Commerce (Co-op) Honours and started his fitness career in 2010. Andrew is the owner of Andrew Coates Fitness and co-hosts the Lift Free and Diet Hard Podcast, where he discusses fitness industry trends and interviews industry leaders. He is also a fitness writer for major publications like T-Nation, The PTDC, and TrueCoach. Andrew is the co-founder and MC of The Evolve Canadian Strength Symposium and mentors a small group of fitness professionals around the world. When he's not coaching the general population, he enjoys listening to the band Tool, exploring The Witcher universe, and sipping Highland Single Malt Scotch.

 

Key Highlights:

 

[00:01 - 09:30] Opening Segment

●      Andrew discusses his background and how he got into the fitness industry. He mentions that he started as a trainer at a gym when he was 32.

●      Prior to that, he had worked in various industries, including owning a nightclub and working in the banking and casino industry.

●      Andrew also talks about his philosophy of giving and supporting others in the industry, which has led to many opportunities for him, including public speaking and hosting events.

●      Andrew talks about the prevalence of great strength coaches coming out of Canada.

 

[09:31 - 23:15] Fitness Basics and Mindset

●      Andrew talks about how he prefers to focus on the basics of fitness and avoid controversy or polarization in the media.

●      He emphasizes the importance of getting more people into gyms and lifting weights for better health.

●      He also encourages others to focus on being helpful and sharing important ideas rather than getting caught up in arguments with those who are not receptive to positive training and nutritional ideas.

●      Andrew enumerates what people are missing, in terms of basics, that can use them in long-term

○      People are afraid of lifting weights because of their lack of knowledge and fear of injury.

○      People get overwhelmed with what they're supposed to do, and they become paralyzed by constantly consuming information instead of actually applying it.

○      People tend to seek quick results and quick fixes, which is just human nature.

 

[23:16 - 29:36] Strength Training for Long-Term Fat Loss

●      Andrew believes that building strength and muscle should be the highest goal for people in the gym instead of just focusing on fat loss.

●      Strength and muscle building tend to go hand in hand concurrently, especially if you eat in a slight calorie surplus.

●      Building more strength and muscle is excellent for fat loss and keeping fat off in the medium to long term.

●      Strength training boosts metabolism, helps in muscle recovery, and burns more calories while at rest.

 

[29:36 - 46:22] Closing Segment

●      He believes that while some are drawn to tough love approaches like 75 Hard, it's ineffective for most people.

●      He is also okay with different types of messaging and methods because different people have different needs and preferences.

●      A sustainable pace and approach to working out and nutrition is better than an unsustainable one to avoid setting oneself up to fail.

●      Andrew categorizes food into healthy, non-negotiable treats and high-calorie convenience food and sets boundaries around the foods you enjoy.

 

 

Key Quotes:

 

"My favorite response to anything long form short form is I needed this today and it tells me I'm on the right track with an important message." - Andrew Coates

 

 

"Medium term, long term building more strength, building more muscle is phenomenal for fat loss and keeping fat off." - Andrew Coates

 

"75 hard is fine. It's not for most people, it's understanding that messaging and method are gonna be different for different people." - Andrew Coates

 

"One of my favorite attitudes at nutrition is not to fucking clean up everything so that we are perfect. It's to take an inventory of what you're eating and put it in a couple of boxes. I think three basic boxes."  Andrew Coates

 

 

 

CONNECT WITH ANDREW:

 

Instagram: @andrewcoatesfitness

 

Website: andrewcoatesfitness.com

 

 

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