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.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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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?”

Links and resources:

Purchase Eric’s Nutrition & Strength Pyramid books (3rd edition): https://muscleandstrengthpyramids.com/ 

Check out the MASS Research Review: ⁠https://massresearchreview.com⁠

Visit the 3DMJ website: https://3dmusclejourney.com/ 

Purchase Eric’s books here: https://muscleandstrengthpyramids.com/ 

Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/ 

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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://muscleandstrengthpyramids.com/ 

Check out the MASS Research Review: ⁠https://massresearchreview.com⁠

Visit the 3DMJ website: https://3dmusclejourney.com/ 

Purchase Eric’s books here: https://muscleandstrengthpyramids.com/ 

Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/ 

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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.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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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, emotional eating, and uncontrolled eating emerged as key predictors
• How the culture around bodybuilding and powerlifting can normalize problematic food behaviors
• Why the answer is more nuanced than “the sport causes the problem”
• What the coach’s playbook should look like: educate, monitor, transition, and refer

Links and resources:

Connect with Winnie on IG @winnie_wnbfpro: https://www.instagram.com/winnie_wnbfpro/ 

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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 training and with clients
• Why the answer may be more nuanced than it first appears

Links and resources:

Connect with Kevin on Instagram @kevindoubleoh_wnbfpro: https://www.instagram.com/kevindoubleoh_wnbfpro/ 

Check out his gym @firstpacekl: https://www.instagram.com/firstpacekl/ 

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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 my website: ⁠https://www.fittotransformtraining.com⁠

Sign up for my free newsletter and get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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.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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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.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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/ 

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 you’re working so hard for.

Links and resources:

“Stop Guessing Your Maintenance Calories” video on YouTube: https://www.youtube.com/watch?v=HUV6Xjxj_PA 

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 get your free copy of The Masc/Fem Physique Blueprint: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠

Subscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform 

Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

Take my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/