Fit to Transform Podcast with Coach Nikias

In this first ever threesome podcast (I said what I said), I had the opportunity to talk to Bucky Motter and Nat Veiga, respectively Executive Director and Digital Engagement Director of the International Associations of Trans Bodybuilders and Powerlifters. We talk all things trans bodybuilding, powerlifting, and their exciting upcoming event in Atlanta, GA! Links and resources: Nat’s personal IG...

In this episode, I discuss my programming considerations around: How many reps to do How long to rest for Time-efficient techniques And I wrap up the episode with a description of how I’d go about designing an upper body session for an imaginary client. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @nikia...

In this episode, I discuss: How to choose your split How to adjust your session and/or exercise order to bias your priority muscles How to pick the best exercises for your goal 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 web...

In this episode, I cover the three fundamental variables for hypertrophy or muscle growth: set volume, intensity of effort, and form. Links and resources: “The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” - https://sportrxiv.org/index.php/server/preprint/view/460   “Is There Too Much of a Good Thing...

In this mini podcast series, I aim to share with you the basic evidence-based principles you need to know in order to design your very own training programs. In the first episode, I cover: Why effective evidence-based training program design is based on principles instead of rules The basic differences between training for muscle growth and strength The top priority in training program design Link...

Here’s a sneak peek into what I covered in my latest guest appearance on the 100% Real with Ruby Podcast: How I set up my current bulk in October 2024 Mindset snags that used to hold me back from bulking successfully How to set up and execute a bulk to maximise growth and minimise fat gain … And more! Links and resources: Check out Ruby’s show, 100% Real With Ruby: https://open.spotify.com/show/0A...

Dr. Gabrielle Fundaro, CHC, BCS, is a wellness coach, mentor, and educator who helps people break free from rigid rules and create habits that actually feel good. In this interview, Gabrielle and I discuss: What are the psychological and physiological risks of intentional weight loss? How can you reduce these risks if you choose to diet? How do you know if you’re in the right place to engage in in...

This episode is about two effective alternatives to help you achieve your nutrition goals without MyFitnessPal, which I’ve developed for all my clients who want to transition away from tracking calories and macros: The  One-Plate Rule  for a single meal The  Fists and Thumbs Method  for a day or longer Click here to read the blog article: https://www.fittotransformtraining.com/blog/calorie-trackin...

Competitive bodybuilders are masters of the art and science of gaining muscle and losing fat. What can you learn from them to benefit your own physique goals? This is what I sat down to discuss with bodybuilding coach and pro natural bodybuilder Steve Hall from Revive Stronger. Links and resources: Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronger/ Listen to the Re...

The million-dollar fitness question. This episode will give you the tools to make the most appropriate choice for you, whether you’re new to cutting and bulking, coming back to it after some time off, or a veteran of the physique development process. Links and resources: Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/   Sign up for one on one coaching with...

How much volume do you need in a single session in order to maximize hypertrophy? That’s the question Jake Remmert and his research team explored in a recently published series of meta-regressions. In this paper, Jake and I dissect this paper and its practical applications. Jake has Master’s degree in Exercise Physiology and the CSCS certification. He’s also currently a PhD candidate at Florida At...

If you do really well with your diet until you’re eating out or until someone brings doughnuts into the office, this episode is for you. My Fuck Yes Framework will help you look at tempting foods in a new way and learn how to be more mindful around them without cutting them out altogether. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coachin...

Why do you keep self-sabotaging fat loss? In this episode, I’m sharing six of the most common reasons I've heard in more than half a decade of coaching over 100 people from all walks of life, and the solutions I've found to work for many of them. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Follow me on Instagram @niki...

This is how I try to empower myself when feeling powerless. I hope it helps you, too. 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: ⁠https://mai...

Dr. Scott Stevenson, PhD, LAc is an applied exercise physiologist, licensed acupuncturist, and competitive bodybuilder with over two decades of experience personal training and coaching online, and over thirty years’ experience in the gym as a whole. We covered: What methods do researchers use to measure muscle growth in the lab? What methods can you use to assess whether your own training is effe...

If you keep working hard Monday to Friday, but then the weekend comes, and all your fat loss efforts go up in flames… You need to listen to this podcast. 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.fitt...

Fellow coach Ruby Cherie is a female transformation specialist who helps her clients build a strong and sculpted physique. Today she joins the podcast to talk about the “fat loss mindset”, a state of mental deprivation and obsession with scale weight… which you can fall victim to even if you’re not actually losing body fat! Tune in to find out how this mindset can hold you back from achieving the...

If you’re coming to the end of your fat loss diet and you don’t quite know how to transition out of it without regaining fat, this is the solo episode for you. I’m going to cover: How to estimate maintenance calories What to expect in terms of bodyweight changes What food choices to make to minimise fat regain I’m also going to touch on the process of transitioning out of a deficit for a single on...

Fellow coach Laura Savino comes back on the podcast to talk about how to pair nutrition, lifting, and endurance training when you’re preparing for an endurance event, and common mistakes when it comes to planning cardio during a fat loss phase. Links and resources: Follow Laura on Instagram @laurajustinesavino : https://www.instagram.com/laurajustinesavino/   Follow her company @elevatedpursuitnut...

This solo episode covers four evidence-based ways in which you can eat more calories and maintain your weight, and two widespread myths about it. Does reverse dieting increase your maintenance calories? What about bulking and building more muscle? Tune in to learn all about it. Links and resources: Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠ Foll...

In this episode, Dr. Eric Helms and I discuss: How much protein should you eat if you lift weights and you’re in a caloric deficit? How important is protein intake relative to all other variables in a deficit? How much protein should you eat at maintenance or when bulking? The conversation arises from a recent systematic review with meta-regression on protein intake in a deficit, which Dr. Helms c...

This is the second and final part of this podcast mini series on setting up and executing a successful bulking phase. 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...

In this two-part solo episode, I’m going to cover what you need to know in order to set up and run a successful bulking phase in a surplus, including: Mindset and expectations What to prioritise and when How to set up training Calories, macros, nutrient timing, and food quality How to interpret scale weight, pictures, and measurements How to track progress When to stop bulking Links and resources:...

Calvin Scheller is a bioengineering graduate and has contributed articles for several publications, such as Alan Aragon’s Research Review. In this episode, we discuss all known aspects of the science of appetite regulation, such as: How our appetite regulation system works Which factors can affect it Practical, science-based tips to help you manage your appetite and achieve or maintain a healthy b...

This solo episode is a “sequel” to ep. 132 (“How to track calories when eating out”), in which I explore: Which is better for you: tracking meals out loosely, more precisely, or not at all? When is it better to track meals out ingredient by ingredient instead of as a single meal, as suggested in ep. 132? Practical tips when tracking ingredient by ingredient Links and resources: Ep. 122: “A practic...