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Fit to Transform Podcast with Coach Nikias
Fit to Transform Podcast with Coach Nikias episodes
- My ten no-BS commandments to lose fat and keep it off - Ep. 224
In today’s solo episode, I share my ten no-bullshit commandments to lose fat and keep it off for good: ten principles that I’ve found to be most effective to help my clients lose fat and keep it off since I started coaching in 2019.
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/
17 min - Five underrated training strategies - Ep. 223
In this solo episode, I discuss five training strategies that I consider valuable and underrated to improve the quality of your training and thus your long-term results.
Links and resources:
Referenced research paper: “How slow should you go? A systematic review with meta-analysis of the effect of resistance training repetition tempo on muscle hypertrophy” by Enes and colleagues – https://www.researchgate.net/publication/395267527_How_slow_should_you_go_A_systematic_review_with_meta-analysis_of_the_effect_of_resistance_training_repetition_tempo_on_muscle_hypertrophy
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/
22 min - Overrated or underrated for muscle growth - With Pro Bodybuilder Steve Hall - Ep. 222
In this episode, bodybuilding coach and pro natural bodybuilder Steve Hall and I play a game of Overrated, Underrated, and Appropriately Rated, discussing a variety of nutrition and training concepts and their benefits for muscle growth.
Links and resources:
Follow Steve on Instagram @revivestronger: https://www.instagram.com/revivestronger/
Listen to the Revive Stronger podcast: https://revivestronger.com/podcast/
Visit the Revive Stronger website for their coaching, podcast, and other content: http://revivestronger.com/
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/
1 hr 8 min - Sustainable vs aggressive fat loss - Ep. 221
Is an aggressive calorie deficit always unsustainable?
And if a moderate deficit feels too slow, could a more aggressive approach actually make your fat loss diet more sustainable? Tune into this solo episode to find out.
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/
17 min - 20% vs 120% more volume: which causes more growth? - With PhD Student Dakota Tiede - Ep. 220
PhD student and fellow coach Dakota Tiede joins me on the show to discuss a study he has recently contributed to.
If you increase volume by 20% or 120%, which increase yields the greatest gains? Tune in to find out.
Links and resources:
Follow Dakota on Instagram @dakota.tiede: https://www.instagram.com/dakota.tiede/
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/
56 min - How you think about food defines your success - 3 nutrition beliefs I’ve changed my mind about - Ep. 219
In this solo episode, I’m going to cover how my thoughts have changed regarding the importance of your mindset around food, IIFYM, and using a surplus to bulk.
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/
20 min - Hot off the press: Is auto-regulating volume better for hypertrophy? - With Dr. Jake Remmert - Ep. 218
Dr. Jake Remmert returns to the podcast to discuss autoregulation and its effect on hypertrophy, the topic of his PhD dissertation.
Is autoregulating how many sets you perform in a session better than performing a fixed set number for hypertrophy? Tune in to find out.
Links and resources:
Connect with Jake on IG @jake.remmert.phd: https://www.instagram.com/jake.remmert.phd/
Visit his website: https://www.jakeremmert.com/
Listen to the Training Arc Podcast: https://www.youtube.com/@TheTrainingArcPodcast/videos
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/
1 hr 11 min - When the fear of recovery holds you back - 3 training beliefs I’ve changed my mind about - Ep. 217
In this solo episode, I’m going to walk you through how I used to think about deloads, proximity to failure, technique, and range of motion; what I do differently now; and why those changes have led to better results for me and for the people I coach.
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/
17 min - 6 of the most common reasons for fat loss plateaus - The Fat Loss Files - Ep. 216
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/
16 min - Evidence-based body recomposition strategies for beginner, intermediate, and advanced lifters - Pt. 2 - With Dr. Eric Helms - Ep. 215
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/
48 min
About Fit to Transform Podcast with Coach Nikias
From the publisher's feed
Hosted by Nikias Tomasiello, a transgender online training and nutrition coach, the Fit to Transform Podcast is the show for you if you’re committed to transforming your physique, lifestyle, and mindset.
With a mix of solo episodes and interviews with his own clients and experts in the fitness and health industry, Nikias is going to help you build science-based habits to lose weight, gain muscle, and, most importantly, maintain these results for life.
If you’re ready to start your lifestyle transformation, get yourself a cup of tea (or pre-workout) and enjoy.
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