Fit to Transform Podcast with Coach Nikias

In today’s solo episode, I share my ten no-bullshit commandments to lose fat and keep it off for good: ten principles that I’ve found to be most effective to help my clients lose fat and keep it off since I started coaching in 2019. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform : ⁠h...

In this solo episode, I discuss five training strategies that I consider valuable and underrated to improve the quality of your training and thus your long-term results. Links and resources: Referenced research paper: “How slow should you go? A systematic review with meta-analysis of the effect of resistance training repetition tempo on muscle hypertrophy” by Enes and colleagues – https://www.rese...

In this episode, bodybuilding coach and pro natural bodybuilder Steve Hall and I play a game of Overrated, Underrated, and Appropriately Rated, discussing a variety of nutrition and training concepts and their benefits for muscle growth. Links and resources: Follow Steve on Instagram @revivestronger : https://www.instagram.com/revivestronger/ Listen to the Revive Stronger podcast: https://revivest...

Is an aggressive calorie deficit always unsustainable? And if a moderate deficit feels too slow, could a more aggressive approach actually make your fat loss diet more sustainable? Tune into this solo episode to find out. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform : ⁠http://insta...

PhD student and fellow coach Dakota Tiede joins me on the show to discuss a study he has recently contributed to. If you increase volume by 20% or 120%, which increase yields the greatest gains? Tune in to find out. Links and resources: Follow Dakota on Instagram @dakota.tiede: https://www.instagram.com/dakota.tiede/   Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.co...

In this solo episode, I’m going to cover how my thoughts have changed regarding the importance of your mindset around food, IIFYM, and using a surplus to bulk. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform : ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://ww...

Dr. Jake Remmert returns to the podcast to discuss autoregulation and its effect on hypertrophy, the topic of his PhD dissertation. Is autoregulating how many sets you perform in a session better than performing a fixed set number for hypertrophy? Tune in to find out. Links and resources: Connect with Jake on IG @jake.remmert.phd : https://www.instagram.com/jake.remmert.phd/   Visit his website: h...

In this solo episode, I’m going to walk you through how I used to think about deloads, proximity to failure, technique, and range of motion; what I do differently now; and why those changes have led to better results for me and for the people I coach. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_...

In this new Fat Loss Files episode, I’ll cover six of the most common reasons for fat loss plateaus I’ve had experienced with my clients, including their solutions. Links and resources: YouTube video: “Stop Guessing Your Maintenance Calories | Trans Edition” - https://www.youtube.com/watch?v=HUV6Xjxj_PA   Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.htm...

Welcome to the second part of this interview on body recomposition with Dr. Eric Helms! Here’s what we covered across this two-part interview: The current state of the scientific literature on body recomposition Evidence-based strategies that make this possible at any stage of your lifting career The answer to the million-dollar question: “Should you bulk or recomp as a more advanced lifter?” Link...

Dr. Eric Helms is back on the podcast to discuss: The current state of the scientific literature on body recomposition Evidence-based strategies that make this possible at any stage of your lifting career The answer to the million-dollar question: “Should you bulk or recomp as a more advanced lifter?” Links and resources: Purchase Eric’s Nutrition & Strength Pyramid books (3rd edition): https:...

In the second instalment of the Fat Loss Files mini series, I cover five more common fat loss mistakes, this time focusing on practical day-to-day habits, including: Trusting calorie calculators too literally Obsessing over daily numbers instead of weekly averages Relying too much on cardio to create a deficit … And more! Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.f...

Today’s guest is Winnie Yip, a bodybuilder, coach, and researcher, joining me to break down her upcoming study on disordered eating behaviours among bodybuilders and powerlifters, and what the findings mean for athletes, clients, and coaches alike. In this episode, we explore: What disordered eating actually means, and how it differs from a diagnosed eating disorder Why cognitive restraint, emotio...

Today’s guest is Kevin Oo, a professional bodybuilder, coach, and hypertrophy researcher, joining me to break down a soon-to-be-published study on lengthened partials and their effect on chest hypertrophy and strength. In this episode, we explore: The most effective ways to apply lengthened partials Common mistakes people make when programming them How Kevin uses lengthened partials in his own tra...

In the first instalment of the Fat Loss Files mini series, I cover five common fat loss mistakes about setting weight goals, taking diet breaks, and using the scale to track progress. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform : ⁠http://instagram.com/nikias_fittotransform/⁠ Visit...

In this solo episode, I reflect on nearly 30 years of fitness and on the two biggest mindset shifts that took me from hating exercise and constantly over-eating to finding training and healthy eating easier than ever. If you’re struggling to build consistency for the long haul, this episode will give you food for thought. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.f...

This solo episode is all about plateaus: What they are When you might think you’re plateaued, but aren’t really The nine most common reasons for training plateaus and their potential solutions Links and resources: Blog article: “What You Need to Know About Deloads” – https://www.fittotransformtraining.com/blog/deloads   Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.c...

If you’re tracking calories but your fat loss has plateaued, you may be thinking about lowering your calories. Which is actually the last change I make to a client’s plan when they seem stuck. Often, you don’t need fewer calories; you need to track them better. So this solo episode is about the most common calorie-tracking mistakes I’ve seen that could be holding you back from seeing the results y...

Dr. Christle Guevarra is a family medicine doctor who runs a telemedicine private practice. She’s back on the show to discuss the ins and outs of life on a GLP-1 medication: What to expect when you start Training and nutrition suggestions to lose fat without losing muscle Tips to avoid or reduce unpleasant side effects … And more! Links and resources: Connect with Dr. Christle on Instagram @dr.chr...

In this solo episode, I discussed my personal approach to my latest business trip – how I navigated training, steps, and nutrition to stay on top of my bodybuilding goals. The purpose of this slice-of-life episode is to give you inspiration on how to nail your own fitness goals on your future business and leisure trips. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fit...

Dr. James Steele is the current Head of Research at MacroFactor and Adjunct Industry Associate Professor at RMIT University in Australia. In this interview, we discuss the results of one of his most recent studies, exploring the relationship between low- and high-volume training and hypertrophy in trained participants. Links and resources: Read the original study: “A test of higher and lower fract...

If you feel like every holiday fucks up your fat loss progress, this is the episode for you. Links and resources: Sign up for one-on-one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikias_fittotransform : ⁠http://instagram.com/nikias_fittotransform/⁠ Visit my website: ⁠https://www.fittotransformtraining.com⁠ Sign up for my free newsletter and ge...

Ben Yanes is back on the podcast to share his thoughts on: What mind-muscle connection is and how to develop it The importance of curiosity to find the right training approach for you as an individual Emotions: an underrated variable influencing your gains Links and resources: Connect with Ben on Instagram @ben_yanes : https://www.instagram.com/ben_yanes/   Check out his YouTube channel: https://w...

In the second episode of the Redemption Arc series, I’m covering the main training and nutrition updates from the last eight weeks in my current bulking phase. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Sign up for my free newsletter and get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/...

Joshua Bradshaw is a coach for Beyond Bodybuilding, a pro natural bodybuilder, and an academic researcher. He joins me on the podcast today to discuss a study comparing the efficacy of myo reps to standard sets for hypertrophy. We delve into the study participants, methods, and results, then discuss practical application for everyday lifters. Links and resources: Connect with Josh on IG @joshtbrad...