Fit to Transform Podcast with Coach Nikias

In the first segment of this two-part mini series, I’m going to use my top surgery training program as a practical example of how to apply the scientific principles of hypertrophy to the design of a specialization cycle, the goal of which is to prioritise the rate of growth of specific muscles over others. Links and resources: Ep. 35 - Getting fit for top surgery - With gender-affirming surgeon Io...

Physiotherapist and bodybuilding coach Mike Challis is back on the podcast to answer a wide array of physiotherapy-related topics, including: Causes and management of back pain, golfer’s elbow, and tennis elbow The difference between mobility and flexibility Safety concerns around “butt wink” and letting your heels lift when squatting … And more! Links and resources: Ep. 64: “Navigating pain, inju...

George Mycock from MyoMinds interviews me on my personal story, from developing a restrictive eating disorder during my adolescence to overcoming it by understanding my gender identity and discovering bodybuilding. While I’ve shared my story before on this podcast, other shows, and a blog post, this is the most in-depth account I’ve ever given anyone. Please be aware that this episode features det...

If you’re dreading your next summer holiday for fear of losing progress or you’re back and feeling a bit shit about yourself, this MMM (Mini Mindset Musings) episode is 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 we...

George Mycock from MyoMinds interviews me on my personal story, from developing a restrictive eating disorder during my adolescence to overcoming it by understanding my gender identity and discovering bodybuilding. While I’ve shared my story before on this podcast, other shows, and a blog post, this is the most in-depth account I’ve ever given anyone. Please be aware that this episode features det...

Coach Shannon Beer is back on the podcast for a thorough discussion about: Who is tracking calories and macros a good tool for? How can you transition away from a tracking-based approach if you’ve been doing it for a long time? What does an untracked approach look like in practice? … And more! Links and resources: Listen to Shannon’s previous podcast appearance in episode 78: “How to pursue physiq...

In this solo episode, I give you nine tips to overcome gym anxiety that have worked wonders for all my clients who experienced the same feeling of “gymtimidation”. 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:...

Dr. Eric Trexler returns to the podcast to talk about metabolic adaptation. We delve deep into the following questions: What is metabolic adaptation and how does it differ from metabolic damage? How do we prevent or mitigate metabolic adaptation? How do you estimate how many calories to eat for maintenance after fat loss? … And more! Links and resources: Connect with Eric on IG @trexlerfitness : h...

In this episode, I delve into the main factors determining where we store body fat and two strategies to help get more definition in “stubborn” areas. Links and resources: Blog article: “How to Lose Stubborn Fat” – https://www.fittotransformtraining.com/blog/stubborn-fat “Subcutaneous fat loss is greater than visceral fat loss with diet and exercise, weight-loss promoting drugs and bariatric surge...

Dr. Lauren Colenso-Semple has a PhD in integrative physiology, combining components of exercise training, sex-based differences, female physiology, and aspects of endocrinology. In this episode, we discuss: Energy availability, including short- and long-term risks of low energy availability The effects of estrogen and progesterone on training, muscle growth, and fat loss Why there aren’t many stud...

Do muscles have a maximum amount of glycogen stores and is there a “time limit” (prior to exercise) they store them for? Why is one muscle weaker than the other? As in left bicep can do 8 reps RPE 8, but right ends up 8 reps RPE 9.5? Will there ever be a time when they’re equal enough to trust a long bar curl vs dumbbells? Or will one side inevitably begin to overcompensate/engage more than the ot...

Requested by a client, this solo episode covers some considerations regarding training, nutrition, lifestyle, and mindset for people in their 40s and over, including: Physiological, practical, and psychological barriers to fitness Warming up and cooling down Changes in your metabolism … And more! Links and resources: Blog article: “A Comprehensive Guide to Sleep for Fat Loss and Muscle Growth” – ...

Following up on episode 98, Steve Hall and I discuss how his thoughts on nutrition for fat loss and muscle gain have changed over the years. We covered: Food choices - from “clean eating” to flexible dieting How to adopt a truly flexible and health-promoting lifestyle instead of using MyFitnessPal as a crutch Carbs and fat ratio Protein quality, timing, and distribution Links and resources: Follow...

Dr. Eric Helms is back on the podcast to cover a number of efficiency techniques to save time in your training sessions while maintaining or potentially increasing the resulting hypertrophic stimulus. We’re covering: Supersets Rest-pause Myo reps Drop sets Links and resources: Check out the MASSive Training Guide: https://massresearchreview.com/free-massive-training-guide/   Watch Eric’s video, “N...

Reflecting on my most successful clients’ experience over the years, I’ve identified 13 key traits that helped them achieve such incredible results in their own fitness journey. I don’t believe you need to have all these traits to begin with, but you need to be willing to actively work on them in pursuit of your goals. Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.co...

Steve Hall is an online coach and bodybuilder with nearly two decades of training and a decade of coaching under his belt. In this episode, we discuss how his thoughts on training have changed over the years on the following topics: Volume Intensity of effort Technique Range of motion … And more! Links and resources: Follow Steve on Instagram @revivestronger https://www.instagram.com/revivestronge...

Are your head and life in the right place for a successful diet? In this episode, I cover five considerations to help you decide whether it’s the right time for a fat loss phase or not. 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/⁠ Vis...

Clara is a trainee sport and exercise psychologist and an online coach. She’s back on the podcast for the second time to offer an honest perspective on what competitive bodybuilding is really like. While the physique shots that bodybuilders share on social media look incredibly inspiring, what does it take to achieve the condition required to step on stage? What are the risks to your mental and ph...

This solo episode is all about how to troubleshoot your training program when your performance is stalling or decreasing. Links and resources: Ep. 22: “Demystifying progressive overload - With Brian Minor” – https://anchor.fm/fit-to-transform/episodes/Demystifying-progressive-overload---With-Brian-Minor---Ep--22-e1rtddk   Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining...

Clara is a trainee sport and exercise psychologist and an online coach. In this episode, we cover: What does it mean to have a “healthy” relationship with exercise? How can you improve it if you struggle to exercise consistently? What if, on the other hand, you exercise too much? … And more! Links and resources: Connect with Clara on Instagram at either @the_exerpsych ( https://www.instagram.com/t...

Today I’m answering these questions: How do you deal with cravings? How important is it to hit fibre and protein targets daily VS weekly? How do you deal with an exercise you really hate doing? What’s the difference between training for strength vs hypertrophy? Machines vs free weights: which is better? Can two people with the same height, weight, and body composition burn different amounts of cal...

Greg Potter is a speaker, consultant, and coach with a PhD focused on sleep, circadian rhythms, nutrition, and metabolism. In this episode, we discuss: What are the dimensions of sleep health and how do they interact? How can sleep health influence muscle growth and fat loss? What are some tips to improve sleep if you feel you’ve already tried everything? … And more! Links and resources: Listen to...

Between February and March 2024, I ran my first ever mini cut. In this episode, I’m going to cover: Why I chose to do so How I set it up What I learnt about myself and bodybuilding Mistakes and curveballs Practical applications for you and your future fat loss phases Links and resources: Ep. 41: “How to run effective mini cuts – With Steve Hall” – https://podcasters.spotify.com/pod/show/fit-to-tra...

Jeremiah Bair is a fellow online coach with a wealth of experience helping cis women stop chronically dieting and start getting real physique results. In this episode, we do a deep-dive into: Why you’re not seeing the results you want by pushing for fat loss How to apply resistance training to transform your physique The importance of peri-workout nutrition … And more! Links and resources: Connect...

Evening and night-time over-eating is a very common issue many of my clients face or have faced. This may surprise you, but I don’t think you need more discipline around sugary food at night. In this episode, I’m doing a deep dive into what’s going to be a lot more helpful in overcoming this challenge. Links and resources: Podcast ep. 59: “How to support ADHD with nutrition - With Steph Smith” – ...