Fit to Transform Podcast with Coach Nikias

Martin Refalo is back on the show to discuss his latest study, investigating the difference between training to failure and leaving 1-2 reps in reserve (RIR) in experienced resistance trainees. Which came out on top in this study: failure or a perceived 1-2 RIR? Tune in to find out! Links and resources: Martin’s latest study: “Similar muscle hypertrophy following eight weeks of resistance training...

George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men. So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics. Links and resources: Find out more about George’s work on his website: https://myominds.com/   Fi...

George Mycock is a PhD candidate specialising in muscle dysmorphia, exercise addiction, and disordered eating in men. So that’s exactly what we’ll be covering in this two-part episode, sharing our personal experiences as well as George’s knowledge of the current research on these all-important topics. Links and resources: Find out more about George’s work on his website: https://myominds.com/   Fi...

If you’re a smaller person like me, you’ll have some extra challenges to contend with on the road to fat loss. In this episode, I cover a number of practical strategies on how to overcome them. 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_fittotransfo...

Body recomp coach Jeff Hoehn and I sit down to discuss: The factors you need to work on in order to make the most of a muscle-building phase The differences between maintenance calories and a surplus Links and resources: Connect with Jeff on IG @jeffhoehn_ : https://www.instagram.com/jeffhoehn_/   Check out his Mind-Muscle Connection Podcast: https://open.spotify.com/show/5s6nzc5zYEiwNLa4MrKDOu  ...

How many reps do you usually program for the big compounds like deadlifts and smith machine squats and RDLs? How short can my warm-up be and still be effective? How do you track your bodyweight if you have a period? Is it normal for limbs to grow at different rates? Where to eat if eating out a lot? Will dieting on 1200 calories slow my metabolism? Do you need to have a maintenance phase between c...

Astrid Naranjo is a clinical dietician and nutritionist, a nutrition coach for Team Biolayne, and a writer for Weightology. Starting from a recent study on protein that Astrid reviewed for the January issue of Weightology, we covered a number of protein-related questions: Can your body only absorb 30g of protein at every meal? What’s the optimal timing for protein after training? Do you need to wo...

In the second and final instalment of this two-part episode, I’m going to cover three tips to be more successful with training, and six to help you develop the resilient, growth-oriented mindset you need to achieve the results you want. Links and resources: Sign up for the No Quit Kit email series on fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠ Sign up for one on one coachin...

Chris Barakat is back on the podcast to discuss his views on how to optimise body recomposition, or the process of building muscle and losing fat at the same time. Links and resources: Connect with Chris on Instagram @christopher.barakat : https://www.instagram.com/christopher.barakat/ Visit his website: schoolofgainz.com   Read his free blog article, “Body Recomposition: Can you Build Muscle &amp...

These are six fundamentals to implement if you want to be more successful with nutrition this year. Links and resources: Ep. 48: “A comprehensive guide to meal planning and prepping” – https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/A-comprehensive-guide-to-meal-planning-and-prepping---Ep--48-e24u13i   Research paper: “Ultra-Processed Diets Cause Excess Calorie Intake and Weight...

Coach Shannon Beer joins me on the podcast today to talk about physique goals, body image, and how to use compassion to get better results. These are some of the questions we covered: Does having physique goals always inevitably lead to developing a negative relationship with food, exercise, and your body image? Should you feel guilty for wanting to change your body? What’s the difference between...

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully. In Part 2, I cover how to transition away from tracking for a long period of time and possibly forever, whether you’re thrilled about it or a little anxious about letting go...

If you keep trying to stay consistent, falling off track, and picking yourself back up again, you may be stuck in a motivation rut. In this episode, I cover what you can do about it. Links and resources: MMM Ep. 2: “How do you get back “on track”?” - https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/How-do-you-get-back-on-track----Mini-Mindset-Musings-Ep--2-e2bbgju   Ep. 27: “An ev...

Whether you’re looking to take a temporary break from tracking calories or you want to stop for the foreseeable future, this two-part guide will cover what you need to know to transition away from using this tool successfully. In Part 1, I cover how to take a short-term break from tracking and how to stay on top of your nutrition on both a typical day and a day that includes at least one social or...

If you’ve ever wondered: How many reps is it best to do for hypertrophy? Is it better to progress by adding reps or adding load? Can I use different rep ranges to target different muscle fibres? Then this is the episode for you, as I interview Daniel Plotkin on these very topics and more. Daniel is a coach and PhD student in Applied and Molecular Muscle Physiology at Auburn University. Links and r...

If you’re training too far from failure, you’re not making as much progress as you could with regards to muscle growth. In this solo episode, I explore six of the most common reasons why you may not be training hard enough, and strive to offer some practical solutions. Links and resources: Podcast ep. 9: “How hard do you need to train for effective muscle growth?” – https://spotifyanchor-web.app.l...

Dr. David Nolan is a researcher with a special interest in sex differences and the female athlete, an Assistant Professor of Sport and Exercise Science, and a strength and conditioning coach. During this interview, he shares his understanding of the available evidence and his perspective as a coach on the following: Do the differences between sexes mean that you must train differently depending on...

In Part 2 of this two-part episode, I cover: Planning nutrition for muscle gain: when to be in a surplus and when to choose maintenance calories Reverse dieting versus increasing calories from a deficit back to maintenance immediately––which should you pick? Training for all goals Links and resources: Podcast ep. 19: “Balancing fat loss success with eating out and holiday meals” – https://anchor.f...

This two-part solo episode will cover how to plan your training and nutrition around the winter holidays, from Thanksgiving to the end of the year, whether you’re in a muscle-building or a fat loss phase, so that you can enjoy the celebrations while still going after your goals. In Part 1, I discuss: Why you don’t have to sacrifice fitness during the holidays, or vice versa Nutrition for fat loss:...

In this Q&A, I’m answering the following questions: What’s the difference between the RDL and SLDL? How can I fuel my workout in a fat loss phase if I train early in the morning? What are your suggestions for home gym equipment? 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...

If you were doing really well with your diet and training program, but then life happened, and now you don’t know how to regain the momentum you’ve lost, listen to this. 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...

In order to try to answer the titular question, I discuss: The factors that contribute to achieving an outstanding physique, so you can evaluate whether your current dream physique is attainable or not How having a dream physique in the first place could either hold you back or help drive you to achieve your goals The mindset you want to adopt in order to nurture a positive relationship with your...

A trans man and a cis man walk into a bar and talk about body image. In this episode, I had the pleasure of sharing a truly insightful and honest conversation with coach, communicator, and mental health advocate, Dan Osman. We exchanged views on a range of topics, from the prevalence of body image issues in men and the association between masculinity and muscularity to the upsides and downsides of...

This is the first episode of a brand-new series of 5-15 minutes’ episodes centred around mindset. I want to help you overcome your negative beliefs about diet and exercise, and change the language you use around these topics. I want to inspire you and blow your mind! In this first episode, I discuss why waiting to “feel” ready to start their fitness journey is one of the most common reasons people...

Do you feel like your training is stuck in a rut? Then you need to listen to this episode. 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://mailc...