Fit to Transform Podcast with Coach Nikias

In this solo episode, I cover the different types of warm-ups and how to use them in order to enhance your resistance training performance. Links and resources: Research paper: “Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications” by McGowan, 2015 - https://pubmed.ncbi.nlm.nih.gov/26400696/ Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/...

In this episode, I get to interview physique coach, pro bodybuilder, adjunct professor, and human performance researcher Chris Barakat on the topic of exercise selection to maximise hypertrophy. We discussed: How to choose the right exercises for a muscle group How to gauge if an exercise is effective How to get the highest hypertrophic stimulus from each rep … And more! Links and resources: Conne...

In this solo Q&A, I’m going to answer the following questions: I spent a week away and couldn’t track calories as accurately as usual. I did my best to make the right choices, but I can’t be sure. Have I undone my fat loss progress? Any suggestions when feeling uncomfortably large in a muscle-building phase? What’s your experience wearing tape on your chest when working out? What’s your recomm...

This solo episode is a deep dive into peri-workout nutrition, or when and what to eat and drink before, during, and after training in order to maximise performance, recovery, and your long-term results. I’m going to cover: Nutrient timing Best protein, carbs, and dietary fat options Hydration and electrolytes Links and resources: Blog article: “Peri-Workout Nutrition: What to Eat Before and After...

In this episode, I’m talking to Milo Wolf, a coach, bodybuilder, powerlifter, and PhD student, about his current research and views on the relationship between range of motion (ROM) and hypertrophy. Starting from his interpretation of the available evidence to date, Milo shares a new, cutting-edge perspective on the best ROM for hypertrophy (spoiler alert: it may not be full ROM) and on how to app...

Struggling to gain weight or to improve your training performance in a muscle-building phase? In this solo episode, I’m going to address practical nutrition- and training-related strategies to troubleshoot each of these issues and get the needle moving once again in the direction of productive gains. Links and resources: Ep. 8: “Evidence-based programming for hypertrophy – With Dr. Eric Helms” – h...

Mr. Ntanos is one of the UK’s leading gender-affirming surgeons, specialising in top surgery for gender-diverse people assigned female at birth. In today’s episode, Mr. Ntanos joins me for an in-depth conversation on this life-changing surgery. By sharing our respective experiences as coach and surgeon, we aim to offer all of you listeners a sustainable approach to training and nutrition to help y...

In this episode, I had the honour of making a guest appearance on the 100% Real With Ruby Podcast! Here’s a sneak peek of what we talked about: Why a fat loss diet isn’t enough to meaningfully change your physique The different phases in the physique development process, and how to transition smoothly from one to the other What to focus on during a muscle-building phase, how to set up your caloric...

3DMJ Head Coach and pro natural bodybuilder Jeff Alberts joins me today to share how he’s been able to stay consistent with training for over 36 years. If you want to make a true lifestyle change, this episode will be an invaluable tool to help you build the mindset you need to stay committed to your fitness goals for decades. Links and resources: Visit the 3DMJ website: http://3dmusclejourney.com...

In this episode, I do a deep dive into the definition of a fat loss plateau, the two main reasons why a plateau can take place, and how to troubleshoot them. Links and resources: Blog article: “Troubleshooting Fat Loss Plateaus (Without Lowering Calories)” – https://www.fittotransformtraining.com/blog/fat-loss-plateaus Ep. 3: “How to set your own fat loss targets” – https://anchor.fm/fit-to-transf...

Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida. In this interview, we cover everything you need to know to maintain as much muscle as possible during a fat loss diet. In addition, Dr. Campbell shares his interpretation of the current scientific literature in regards to diet breaks, refeeds,...

In this solo episode, I discuss how to use the scale as a tool in your fat loss and muscle-building phases. I want this knowledge to empower you to not only achieve your fitness goals, but also improve the difficult relationship that many of us share with this device. I hope that my perspective and suggestions help you take back the power you deserve to have over the scale, so that it will no long...

With a PhD in Human Nutrition, Foods, and Exercise, Dr. Gabrielle Fundaro is the current coach and owner of Vitamin PhD Nutrition, a writer for Examine.com , and a board member of both Nutrition Coaching Global Mastermind (NCGM) and the Sports Nutrition Association (SNA). In this interview on gut health, Dr. Fundaro thoroughly explains what we know and don’t know about it, how to practise good gut...

As an online coach who’s also been coached by another online coach, I offer my perspective on practical considerations to make in order to hire the right online coach for you. I cover the most important components of the research process, including the coach’s qualifications and insurance; their specialisation; their clients’ experience; and more. So, if you’re looking for your first online coach,...

In this solo episode, I answer the million-dollar question: “How do you stay motivated?” Starting with the scientific definition of motivation, I cover the different types of motivation (spoiler alert: it’s more complicated than intrinsic and extrinsic). I then share some practical tips to increase and harness motivation in pursuit of your goals. Links and resources: Blog article: “A Comprehensive...

Welcome to the first solo episode of 2023! In this short, sharp and hopefully effective episode, I aim to help you reframe your conception of “failure” and move forward if you feel that you “messed up” over the winter holidays. Links and resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Sign...

In this episode, I got the opportunity to interview Dr. Emilia Thompson on the intersection between fat loss and health. Emilia is a Registered Nutritionist and online nutrition consultant providing an evidence-based, compassionate approach to nutrition. With a background in sport and exercise nutrition and physiology, Emilia also runs an online education course (EIQ Nutrition) as well as fitness...

In today’s episode, I interview fitness coach and researcher Laurin Conlin on the concepts of rigid and flexible restraint when dieting. Laurin is an IFBB Pro Bikini competitor and the owner of Team LoCoFit. She earned her B.S. from Florida State University and her M.S. from the University of South Florida, both in Exercise Science. She continues to serve as a research assistant to Dr. Bill Campbe...

In this very insightful interview, Martin Refalo and I discuss what it means to train “hard” for the goal of muscle hypertrophy; whether you need to train to complete muscular failure to maximise hypertrophy; and how to program failure to maximise its potential benefits and minimise potential downsides. Martin is a coach and Education Manager at JPS Health and Fitness in Melbourne, Australia. He’s...

In today’s episode, 3DMJ coach and athlete Brian Minor and I aim to demystify the concept of progressive overload. Brian is a coach, educator, Certified Strength and Conditioning Specialist (CSCS), and athlete, with a Master’s Degree in Health and Exercise Science from Colorado State University. He’s been coaching athletes for over a decade, with a primary focus on those interested in improving bo...

The aim of this solo episode is to help you strike the balance between honouring your fitness and health goals, and enjoying this festive period to the fullest. Resources: “Effect of the Holiday Season on Weight Gain: A Narrative Review” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/ “Weekly, seasonal and holiday body weight fluctuation patterns among individuals engaged in a European mul...

In Part 2 of this two-part interview with Brandon DaCruz, we discuss the physiology of fat loss, or how your body actually burns fat when you create a caloric deficit, a more complex process than the oversimplified statement, “It’s just a calorie deficit,” would lead you to believe. Following on from that, we cover five high-priority principles you can use to devise your own personalised strategy...

This episode is a comprehensive guide to balancing your fat loss goals with eating out and enjoying holiday meals, covering the following topics: How to track restaurant meals and holiday meals you don’t make yourself Which choices to make to hit your fitness goals if you choose not to or you can’t track calories for a certain meal How to manage your calories across the week to fit in a reasonable...

In Part 1 of this two-part interview, I interview Brandon DaCruz on how to set yourself up for a successful fat loss phase. We discussed the criteria to use in order to assess whether you’re ready to diet; what you need to do in order to prime yourself for fat loss if you aren’t quite ready yet; and how to plan a fat loss phase, including diet breaks and refeeds. Brandon is an online nutrition and...

As it says on the tin––err, in the title, this is your one-stop shop resource on how to track your calories with the degree of consistency and accuracy that you need in order to achieve your goals. Whether you’re new to tracking or you’ve been doing it for a long time, but you’ve hit a plateau, this episode is going to be a goldmine of practical applications to improve your tracking consistency, a...