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# Austin Chan Fitness

Build A Better You

## Sitemaps

- [XML Sitemap](https://austinchanfitness.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Blog](https://austinchanfitness.com/blog/)
- [The Best Glute Building Guide Ever](https://austinchanfitness.com/the-best-glute-building-guide-ever/) - Welcome to the best glute building guide on the planet. But first, here's the rub. It doesn't matter if you're a woman, man, or circle (term courtesy of Greg Doucette). There is just one simple rule we live by. And no, I don't feel the need to cite any peer-reviewed literature, studies, meta-analyses, or other
- [How To Eat In A Calorie Deficit - Your Complete Calorie Deficit Meal Plan](https://austinchanfitness.com/how-to-eat-in-a-calorie-deficit-your-complete-calorie-deficit-meal-plan/) - In this article, I am going to discuss how to eat in a calorie deficit, and specifically, we are going to help you figure out how to build a calorie deficit meal plan you can actually stick to (hint: it doesn't involve cutting out all the foods you love or only drinking cold-pressed celery juice
- [5 Ways To Eat More Protein](https://austinchanfitness.com/5-ways-to-eat-more-protein/) - In this article, we are going to discuss 5 ways to eat more protein (and a bit more). This is a question that I constantly get from online coaching clients and others who reach out asking for my advice. So in response to this, I've decided to write this article to help anyone who needs
- [The Best Chest Workout Routine (Your Comprehensive Guide)](https://austinchanfitness.com/the-best-chest-workout-routine-your-comprehensive-guide/) - In this article, we are going to cover the best chest workout routine you can do at the gym without wasting any more time second-guessing if you're doing things right. What makes this article different from all of the other "best chest workout routine" content out there? I'm going to literally show you and educate
- [How To Drink Alcohol And Still Lose Weight](https://austinchanfitness.com/how-to-drink-alcohol-and-still-lose-weight/) - So, you want to know how to drink alcohol and still lose weight? Great, because you're in the right place. I know how frustrating it may feel with all of the conflicting information around this. You'll have people who go, "I quit drinking and I finally lost all the weight!" And yet you'll have other
- [What To Do After Eating Too Much](https://austinchanfitness.com/what-to-do-after-eating-too-much/) - Should you do a bunch of cardio, fast, eat less the day after? Fitness coach Austin Chan tells you exactly what to do after eating too much.
- [What Is Progressive Overloading? The Missing Link to Building A Great Physique](https://austinchanfitness.com/what-is-progressive-overloading/) - What is progressive overloading? Why does it matter? How to implement it into your training? Fitness coach Austin Chan answers all of these questions and more in this article!
- [The Best Triceps Exercises You Need To Be Doing](https://austinchanfitness.com/the-best-triceps-exercises-you-need-to-be-doing/) - In this article, we are going to talk about the best triceps exercises you need to be adding to your workout routine. What is the first muscle group you think of when you want to build and tone your arms? It's probably your biceps, isn't it? What about your triceps? Probably the forgotten, distant cousin,
- [How To Workout Your Back Muscles - Your Comprehensive Guide](https://austinchanfitness.com/how-to-workout-your-back-muscles/) - Do you want to know how to workout your back muscles? Great, because you're in the right place. As Sir Mix-A-Lot said, "baby got back." Wait, I think he meant a different kind of back. He meant the part a little lower than what you would consider your back. If you happened to be here
- [The Best Leg Exercises For Toning](https://austinchanfitness.com/the-best-leg-exercises-for-toning/) - Here is literally everything you need to know about the best leg exercises for toning because... You've likely heard of the popular saying, "Don't skip leg day!" And it's clear why this saying has become so well-known because... No matter who you are, everyone can benefit from having more leg muscle and strength. However, if
- [How Often Should I Be Working Out? - Your Complete Guide](https://austinchanfitness.com/how-often-should-i-be-working-out-your-complete-guide/) - As an online fitness coach, one of the most common questions I get is, "How often should I be working out?" 3 times a week? 4? 5? Every single day? Are you worried that you aren't working out enough and feel like a lazy piece of shit? Or are you worried about working out too
- [How To Calculate Calories Of Homemade Food](https://austinchanfitness.com/how-to-calculate-calories-of-homemade-food/) - In this article, I'm going to tell you everything you need to know on how to calculate calories of homemade food. Because if I'm being honest, this is the hardest part of counting calories in general. It's fine and dandy when you heat up a microwaveable meal, grab some fast food, eat a small snack
- [Which Workout Supplements Actually Work? - A No-BS Guide](https://austinchanfitness.com/which-workout-supplements-actually-work/) - "Which workout supplements actually work?" Ah, workout supplements... One of the many banes of the fitness industry. Not because supplements themselves are inherently bad. But rather the nature of the industry to spew bullshit and misinformation which leads to many bad products on the market as well. And unfortunately, supplements are one of them. For
- [The Complete Guide on How to Track Your Calories and Macros](https://austinchanfitness.com/the-complete-guide-on-how-to-track-your-calories-and-macros/) - So, you want to get started with knowing how to track your calories and macros...or maybe you just need a refresher course. Either way... You're in luck because I'm going to be showing you the complete step-by-step process on how to track your calories and macros including a few other notes to keep in mind
- [Can I Lose Weight While Building Muscle? - Your Complete Guide](https://austinchanfitness.com/can-i-lose-weight-while-building-muscle/) - As a fitness coach, one of the most common questions I get from my weight loss clients is, "Can I lose weight while building muscle?" Not only am I going to answer this exact question with a resounding "Yes!" but also I am going to tell you all the reasons why you should be building
- [How to Stay Full in a Calorie Deficit](https://austinchanfitness.com/how-to-stay-full-in-a-calorie-deficit/) - What is the number one reason why people fail to lose weight? They don't know how to stay full in a calorie deficit. Look, I know why you're here. It's because you're trying to lose weight, diet, be in a calorie deficit, whatever you want to call it. The point being is that you're eating
- [Why You're Not Losing Weight In A Calorie Deficit](https://austinchanfitness.com/why-youre-not-losing-weight-in-a-calorie-deficit/) - So you're not losing weight in a calorie deficit... Well, firstly, I'm glad you made it! Here's why. You're not seeing the results that you're after and you're looking for a solution which is a huge step in the right direction. Most people would just do the same thing over and over again expecting different
- [How To Know If You're In A Calorie Deficit Without Counting Calories](https://austinchanfitness.com/how-to-know-if-youre-in-a-calorie-deficit-without-counting-calories/) - As a fitness coach who has coached hundreds of people to lose weight, I'm going to share with you exactly how to know if you're in a calorie deficit without counting calories. You've probably heard things like... "You can only lose weight by counting calories!" "Counting calories is the best way to get into a
- [How Many Sets And Reps To Build Muscle And Lose Fat?](https://austinchanfitness.com/how-many-sets-and-reps-to-build-muscle-and-lose-fat/) - As a fitness coach, one of the most common questions I get is "How many sets and reps to build muscle and lose fat?" You're probably thinking... "I want to do enough sets to maximize muscle growth." "But I also don't want to overdo it and overtrain." "I've always done 3 sets of 10, but
- [The Best Diet Plan To Build Lean Muscle](https://austinchanfitness.com/the-best-diet-plan-to-build-lean-muscle/) - Fitness coach Austin Chan tells you everything you need to know about the best diet plan to build lean muscle for men and women of all ages.
- [How To Grow Glutes Without Growing Legs](https://austinchanfitness.com/how-to-grow-glutes-without-growing-legs/) - In this article, I'm going to show you exactly how to grow glutes without growing legs. Here's probably why you're here...
- [Do These 7 Things For Effortless Weight Loss](https://austinchanfitness.com/do-these-7-things-for-effortless-weight-loss/) - Are you struggling to lose weight because it just seems way too overwhelming and difficult? Do you wish things you could do for effortless weight loss? Fitness coach Austin Chan tells you exactly how!
- [How To Lose Belly Fat And Get A Toned Stomach](https://austinchanfitness.com/how-to-lose-belly-fat-and-get-a-toned-stomach/) - This is going to be the last article you'll ever need to read on how to lose belly fat and get a toned stomach. And I really do mean it. Especially because if you were to look up "how to lose belly fat" right now, your screen would be littered with a bunch of clickbait
- [The Best Shoulder Workout Routine](https://austinchanfitness.com/the-best-shoulder-workout-routine/) - In this article, I'm going to show you the best shoulder workout routine to build strong, sculpted, and defined shoulders. But firstly, let's talk about why it's important to build your shoulders. Most people think that the "secret" to getting strong and sculpted arms is to do an endless amount of biceps and triceps exercises.
- [How To Get Out Of A Calorie Deficit Without Gaining Weight](https://austinchanfitness.com/how-to-get-out-of-a-calorie-deficit-without-gaining-weight/) - Alright, you're here because you want to know how to get out of a calorie deficit without gaining weight. So you've been following all of my advice on how to lose weight sustainably and intelligent and lo and behold... You've finally done it! Congrats! After countless weeks and months of nailing your nutrition, getting yourself
- [How And When To Increase Weights When Lifting](https://austinchanfitness.com/how-and-when-to-increase-weights-when-lifting/) - This is one of the most common questions I get asked as a fitness coach, "When should I increase weights when lifting and by how much?" Lucky for you, you're in the right place. Because that's probably not the only question on your mind. You probably have other questions like... "I think I can lift
- [The Complete Guide on How to Build Your Strength Training Workout Routine](https://austinchanfitness.com/the-complete-guide-on-how-to-build-your-strength-training-workout-routine/) - Do you walk into the gym not knowing what to do? Or are you struggling with knowing if your strength training workout routine is effective or not? Fitness coach Austin Chan tells you everything you need to know to make an effective workout routine!
- [How to Stay Consistent With Fitness and Be Successful](https://austinchanfitness.com/how-to-stay-consistent-with-fitness-and-be-successful/) - Are you struggling to stay consistent with fitness? Do you feel like you know you should be doing something, but time and time again struggle to stick to it? Whether that's... Trying to stick to a particular diet but you always end up elbow deep in a bag of potato chips along with 3 pints
- [How to Build Muscle and Lose Fat at The Same Time](https://austinchanfitness.com/how-to-build-muscle-and-lose-fat-at-the-same-time/) - Fitness coach Austin Chan tells you everything you need to know about how to build muscle and lose fat at the same time.
- [How to Lose Weight Without Counting Calories](https://austinchanfitness.com/how-to-lose-weight-without-counting-calories/) - Do you actually have to count calories to lose weight? Nope. Fitness coach Austin Chan tells you exactly how to lose weight without counting calories!
- [The Best Foods for Weight Loss](https://austinchanfitness.com/the-best-foods-for-weight-loss/) - Fitness coach Austin Chan tells you all of the best foods for weight loss. Focus your diet around these foods to get results that last!
- [The Intermittent Fasting Truth (The Good And The Bad)](https://austinchanfitness.com/the-intermittent-fasting-truth-the-good-and-the-bad/) - Fitness coach Austin Chan tells you everything you need to know about the intermittent fasting truth and his experiences with it.
- [The Best Exercises For Weight Loss](https://austinchanfitness.com/the-best-exercises-for-weight-loss/) - Fitness coach Austin Chan tells you all of the best exercises for weight loss and explains why.
- [How To Break Through A Weight Loss Plateau](https://austinchanfitness.com/how-to-break-through-a-weight-loss-plateau/) - Has your weight loss progress stalled? Fitness coach Austin Chan tells you exactly how to break through a weight loss plateau.
- [Why You Don't Look Lean Yet](https://austinchanfitness.com/why-you-dont-look-lean-yet/) - Fitness coach Austin Chan tells you exactly what's going wrong and why you don't look lean yet. (Hint: It's not because you're broken)
- [How To Actually Lose Weight Fast - The Ultimate Fat Loss Guide](https://austinchanfitness.com/how-to-actually-lose-weight-fast/) - Are you tired of losing and gaining over and over again? Do you want know how to actually lose weight fast? Fitness coach Austin Chan tells exactly how to here.
- [How to Lose Those Last 10 Pounds](https://austinchanfitness.com/how-to-lose-those-last-10-pounds/) - Are you able to easily lose weight except for those last 10 pounds? Fitness coach Austin Chan tells you exactly what to do to finally lose those 10 pounds at last.
- [The Complete Reverse Dieting Guide](https://austinchanfitness.com/the-complete-reverse-dieting-guide/) - What the heck is reverse dieting? Why do you hear about it all the time? Fitness coach Austin Chan tells you everything you need to know about reverse dieting in this article.
- [How to Stay Motivated to Lose Weight](https://austinchanfitness.com/how-to-stay-motivated-to-lose-weight/) - If you are struggling to stay motivated to lose weight, then this article is for you. Of all of the problems I run into as a personal trainer/online coach, the top three things people say they struggle with the most while trying to lose weight are time, money, and motivation. We'll save the first two
- [How to Build Muscle for Ectomorphs](https://austinchanfitness.com/how-to-build-muscle-for-ectomorphs/) - Fitness trainer Austin Chan tells you exactly everything on how to build muscle for ectomorphs if you are an ectomorph from how you should eat to how to train.
- [What Is Flexible Dieting And How To Get Started](https://austinchanfitness.com/what-is-flexible-dieting-and-how-to-get-started/) - What are your first thoughts when you hear the word "dieting"? Otherwise, I'll skip over all the little details. Simply put, a calorie deficit is consistently eating fewer calories than your body burns. Now, here comes the important part. So feel free to reread these next few sentences as many times as it takes for
- [All You Need To Know About Cardio For Weight Loss And Building Muscle](https://austinchanfitness.com/all-you-need-to-know-about-cardio-for-weight-loss-and-building-muscle/) - Cardio. One of the most controversial topics in the fitness industry. You hear everything ranging from: "You don't need cardio to lose fat!" "Cardio is only going to kill your gainz bro!" All the way to: "If you want to lose fat, you should be doing a lot of cardio because it burns the most
- [5 Ways To Avoid Weight Gain On Vacation](https://austinchanfitness.com/5-ways-to-avoid-weight-gain-on-vacation/) - Are you tired of that weight gain on vacation? Well, look no further! Fitness coach Austin Chan tells you exactly what you need to do to avoid that vacation weight gain!

## Pages

- [Home | NYC Personal Trainer | In-Home Personal Training & Online Coaching](https://austinchanfitness.com/) - Hey, I’m Austin, a NYC based personal trainer who's here to help you get into better shape and do the things you know you should be doing...but still can't... You probably here because: Start strong for 3 weeks, then completely fall off for 2 months Get paralyzed by conflicting fitness advice online (keto vs. intermittent
- [My Story](https://austinchanfitness.com/aboutme/) - Does this sound anything similar to your journey? I want to give you a headstart and skip all the mistakes I made by giving the tools you need to reach your goals. You deserve to become the best version of yourself as soon as possible without wasting any more time and money. Ready to start
- [Client Testimonials](https://austinchanfitness.com/client-testimonials/) - Check out what my badass clients have accomplished! Ready to change your life? Start TODAY!
- [](https://austinchanfitness.com/online-coaching/) - WHO THIS IS FOR (AND WHO IT ISN’T FOR) 🚀 THIS IS FOR YOU IF… ✅ You want to build muscle, lose fat, and improve the way you look & feel. ✅ You’re tired of aches, pains, and injuries slowing you down. ✅ You want expert guidance so you don’t waste time second-guessing yourself. ✅
- [](https://austinchanfitness.com/free-7-day-program/) - Want to learn how to trade your first 5 lbs of fat for solid, defined muscle so that you can have the body you want while also not having to live in pain and feel like you're suffering? You probably have been misled to think that in order to simply look strong, lean, and fit
- [Welcome to...](https://austinchanfitness.com/free-fitness-guide/) - This comprehensive guide is for you if: - Your body looks the exact same month after month even though you spend hours in the gym every week - You're always trying new programs because you think you'll eventually find "the one" that works - You tell people you workout, but you feel like an imposter
- [Links](https://austinchanfitness.com/links/) - Hey there! Thanks for stopping by. 📙 FREE Workouts + Nutrition Guide 💊 Legion Supplements (Code 'AC') 🎙️ Podcast 💻 Website Instagram YouTube Twitter TikTok Facebook
- [home-old](https://austinchanfitness.com/home-old/) - Austin Chan - Austin Chan Fitness

## MailPoet Page

- [MailPoet Page](https://austinchanfitness.com/?mailpoet_page=captcha) - [mailpoet_page]
- [MailPoet Page](https://austinchanfitness.com/?mailpoet_page=subscriptions) - [mailpoet_page]

## Categories

- [Weight Loss/Fat Loss](https://austinchanfitness.com/category/weight-loss-fat-loss/) - Content regarding weight loss or fat loss.
- [Muscle Building](https://austinchanfitness.com/category/muscle-building/) - Content regarding building muscle strength, size, or definition.
- [Diet/Nutrition](https://austinchanfitness.com/category/diet-nutrition/) - Content regarding nutrition or dieting.
- [Training](https://austinchanfitness.com/category/training/) - Content regarding training or working out.
- [Mindset/Lifestyle](https://austinchanfitness.com/category/mindset-lifestyle/) - Content regarding addressing your mindset to improve fitness results and integrate it into your lifestyle.

## Tags

- [skinny fat](https://austinchanfitness.com/tag/skinny-fat/)
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- [lose fat and build muscle](https://austinchanfitness.com/tag/lose-fat-and-build-muscle/)
- [lose fat and build muscle at the same time](https://austinchanfitness.com/tag/lose-fat-and-build-muscle-at-the-same-time/)
- [build muscle and lose fat](https://austinchanfitness.com/tag/build-muscle-and-lose-fat/)
- [build muscle and lose fat at the same time](https://austinchanfitness.com/tag/build-muscle-and-lose-fat-at-the-same-time/)
- [how to fix skinny fat](https://austinchanfitness.com/tag/how-to-fix-skinny-fat/)
- [how to build muscle and lose fat at the same time](https://austinchanfitness.com/tag/how-to-build-muscle-and-lose-fat-at-the-same-time/)
- [how to lose fat and build muscle at the same time](https://austinchanfitness.com/tag/how-to-lose-fat-and-build-muscle-at-the-same-time/)
- [body recomposition](https://austinchanfitness.com/tag/body-recomposition/)
- [recomp](https://austinchanfitness.com/tag/recomp/)
- [how to do body recomposition](https://austinchanfitness.com/tag/how-to-do-body-recomposition/)
- [intuitive eating](https://austinchanfitness.com/tag/intuitive-eating/)
- [how to lose weight without counting calories](https://austinchanfitness.com/tag/how-to-lose-weight-without-counting-calories/)
- [lose weight without counting calories](https://austinchanfitness.com/tag/lose-weight-without-counting-calories/)
- [i dont want to count calories](https://austinchanfitness.com/tag/i-dont-want-to-count-calories/)
- [how to lose fat without counting calories](https://austinchanfitness.com/tag/how-to-lose-fat-without-counting-calories/)
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- [how to intuitive eat](https://austinchanfitness.com/tag/how-to-intuitive-eat/)
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- [how do i intuitively eat](https://austinchanfitness.com/tag/how-do-i-intuitively-eat/)
- [how do i do intuitive eating](https://austinchanfitness.com/tag/how-do-i-do-intuitive-eating/)
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- [three plates two snacks](https://austinchanfitness.com/tag/three-plates-two-snacks/)
- [how recover after a binge](https://austinchanfitness.com/tag/how-recover-after-a-binge/)
- [how to recover after a cheat](https://austinchanfitness.com/tag/how-to-recover-after-a-cheat/)
- [how to recover after a cheat meal](https://austinchanfitness.com/tag/how-to-recover-after-a-cheat-meal/)
- [how to recover after a cheat day](https://austinchanfitness.com/tag/how-to-recover-after-a-cheat-day/)
- [what to do after binge](https://austinchanfitness.com/tag/what-to-do-after-binge/)
- [what to do after binging](https://austinchanfitness.com/tag/what-to-do-after-binging/)
- [what to do after cheat meal](https://austinchanfitness.com/tag/what-to-do-after-cheat-meal/)
- [what to do after cheat day](https://austinchanfitness.com/tag/what-to-do-after-cheat-day/)
- [what to do after eating a lot](https://austinchanfitness.com/tag/what-to-do-after-eating-a-lot/)
- [what to do after binge eating](https://austinchanfitness.com/tag/what-to-do-after-binge-eating/)
- [how to recover after binge eating](https://austinchanfitness.com/tag/how-to-recover-after-binge-eating/)
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- [foods to eat for weight loss](https://austinchanfitness.com/tag/foods-to-eat-for-weight-loss/)
- [intermittent fasting](https://austinchanfitness.com/tag/intermittent-fasting/)
- [should i do intermittent fasting](https://austinchanfitness.com/tag/should-i-do-intermittent-fasting/)
- [is intermittent fasting good](https://austinchanfitness.com/tag/is-intermittent-fasting-good/)
- [is intermittent fasting bad](https://austinchanfitness.com/tag/is-intermittent-fasting-bad/)
- [intermittent fasting pros and cons](https://austinchanfitness.com/tag/intermittent-fasting-pros-and-cons/)
- [16:8 IF](https://austinchanfitness.com/tag/168-if/)
- [intermittent fasting for weight loss](https://austinchanfitness.com/tag/intermittent-fasting-for-weight-loss/)
- [intermittent fasting for fat loss](https://austinchanfitness.com/tag/intermittent-fasting-for-fat-loss/)
- [intermittent fasting for building muscle](https://austinchanfitness.com/tag/intermittent-fasting-for-building-muscle/)
- [what to do after eating too much](https://austinchanfitness.com/tag/what-to-do-after-eating-too-much/)
- [how to recover after eating too much](https://austinchanfitness.com/tag/how-to-recover-after-eating-too-much/)
- [i ate too much food what do i do](https://austinchanfitness.com/tag/i-ate-too-much-food-what-do-i-do/)
- [the best exercises for losing weight](https://austinchanfitness.com/tag/the-best-exercises-for-losing-weight/)
- [what is the best exercise to lose weight](https://austinchanfitness.com/tag/what-is-the-best-exercise-to-lose-weight/)
- [best exercise to lose fat](https://austinchanfitness.com/tag/best-exercise-to-lose-fat/)
- [best exercise to burn fat](https://austinchanfitness.com/tag/best-exercise-to-burn-fat/)
- [best exercise to burn belly fat](https://austinchanfitness.com/tag/best-exercise-to-burn-belly-fat/)
- [best exercise to lose weight](https://austinchanfitness.com/tag/best-exercise-to-lose-weight/)
- [best exercise to get toned](https://austinchanfitness.com/tag/best-exercise-to-get-toned/)
- [best exercise to tone up](https://austinchanfitness.com/tag/best-exercise-to-tone-up/)
- [weight loss plateau](https://austinchanfitness.com/tag/weight-loss-plateau/)
- [not losing weight](https://austinchanfitness.com/tag/not-losing-weight/)
- [stuck weight loss plateau](https://austinchanfitness.com/tag/stuck-weight-loss-plateau/)
- [weight loss stuck](https://austinchanfitness.com/tag/weight-loss-stuck/)
- [how to break through weight loss plateau](https://austinchanfitness.com/tag/how-to-break-through-weight-loss-plateau/)
- [what to do if not losing weight](https://austinchanfitness.com/tag/what-to-do-if-not-losing-weight/)
- [still not lean after dieting](https://austinchanfitness.com/tag/still-not-lean-after-dieting/)
- [still not shredded after dieting](https://austinchanfitness.com/tag/still-not-shredded-after-dieting/)
- [why don't i look lean](https://austinchanfitness.com/tag/why-dont-i-look-lean/)
- [how come i don't look lean](https://austinchanfitness.com/tag/how-come-i-dont-look-lean/)
- [why am i not lean](https://austinchanfitness.com/tag/why-am-i-not-lean/)
- [how come i am not lean](https://austinchanfitness.com/tag/how-come-i-am-not-lean/)
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