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PODCAST

Fit to Transform Podcast with Coach Nikias

Nikias Tomasiello

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

health & fitness fitness

All Episodes

00:52:27

Supporting muscle growth with a vegan or vegetarian...

Fit to Transform Podcast with Coach Nikias ·

2022/10/21

This episode is the first in a two-part interview with Dr. Eric Trexler, Director of Education for Stronger by Science, co-author of MASS (Monthly Applications in Strength Sport), and co-creator of the diet app MacroFactor. In Part 1, we’re doing a deep dive into protein for vegans and vegetarians who want to get lean and jacked. Resources: Stronger by Science: http://strongerbyscience.com/ MASS: https://www.strongerbyscience.com/mass/ MacroFactor:

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00:32:29

Making the most of a massing phase: myths, realistic...

Fit to Transform Podcast with Coach Nikias ·

2022/10/14

Following up on my interview with Steve Hall on massing phases, in this episode I aim to bust some myths about this type of phase, give you more realistic expectations, and share some mindset tips to help you maximise muscle growth and minimise fat gain when massing. Resources: “Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training” by Slater et al. (2019) –https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/ Follow me on Instagram

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01:02:04

Fundamental principles for massing - With Steve Hall...

Fit to Transform Podcast with Coach Nikias ·

2022/10/07

Today I interview Steve Hall on the fundamental principles of a productive massing phase, also known as a “bulking” or “muscle-building” phase. Steve is the founder and co-owner of Revive Stronger, an online coaching company specialising in bodybuilding and physique development. He’s also the co-host of the Revive Stronger Podcast, a competitive natural bodybuilder who placed second at WNBF Worlds in 2021, and a very experienced lifter, with over a decade of training under his

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00:35:18

How to plan a successful fat loss phase - Ep. 12

Fit to Transform Podcast with Coach Nikias ·

2022/09/30

Today I’m discussing my step-by-step process to plan a client’s fat loss phase. Tune in to learn how I balance time spent in a caloric deficit with diet breaks in order to ensure consistency; how long I tend to recommend my clients diet for depending on their goal; and how fast I usually aim for them to lose fat on weekly basis. Resources: Blog article – “A Comprehensive Guide to Your First Cut”: https://www.fittotransformtraining.com/blog/guide-to-first-cut Blog article – “How to Design Your Own

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01:00:32

Nutritional considerations for gender-diverse people...

Fit to Transform Podcast with Coach Nikias ·

2022/09/23

How can hormone replacement therapy impact the health of a gender-diverse person? How do you know whether to use female or male reference values to calculate your caloric needs and other nutritional needs? Which nutritional principles would you benefit from basing your diet on as a gender-diverse or cisgender person? Dr. Whitney Linsenmeyer, a Registered Dietician, an Assistant Professor at Saint Louis University in Missouri, and a spokesperson for the Academy of Nutrition and Dietetics, joins me on

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00:41:55

Q&A #1: Feeling hungry all the time, which macros to...

Fit to Transform Podcast with Coach Nikias ·

2022/09/16

Questions covered: I’m struggling with sticking to a diet because “I like to eat”, and I’m always hungry/snacky. What can I do? Do you need to track all of your macros? How do you eat more protein as a vegetarian/vegan? How can you eat more fibre? Resources: Blog article – “Macros 101”: https://www.fittotransformtraining.com/blog/macros-101 Blog article – “Vegetarian-Friendly Protein Hacks”: https://www.fittotransformtraining.com/blog/vegetarian-friendly-protein-hacks Follow me on Instagram

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00:22:33

How hard do you need to train for effective muscle...

Fit to Transform Podcast with Coach Nikias ·

2022/09/09

In episode 8, Dr. Eric Helms explained the relationship between volume (the number of sets you do per body part per week) and hypertrophy. However, not all sets are created equal. To build muscle effectively, you need to make each set hard enough to stimulate the target muscle. But how do you know you’re training hard enough? Today’s episode is jam-packed with practical takeaways that you can apply the next time you hit the gym in order to make every single set count towards your

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01:03:36

Evidence-based programming for hypertrophy - With Dr....

Fit to Transform Podcast with Coach Nikias ·

2022/09/02

Dr. Eric Helms is the Chief Science Officer at 3DMJ, an online coaching company for strength and physique athletes, and a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, with a PhD in strength and conditioning, a Masters in nutrition, and a second Masters in exercise science and health promotion. He’s also a professional bodybuilder, a raw powerlifter, and a weightlifter. In other words, he’s a lover of all strength and physique

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00:15:58

How to build muscle effectively in every workout - Ep. 7

Fit to Transform Podcast with Coach Nikias ·

2022/08/26

If you’re serious about building muscle, you can’t rely on an effective program alone. While a well-designed program is fundamental to accomplish this goal, you also need to know what to focus on in every single session in order to maximise your gains. That’s exactly what I’m going to cover in this episode. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “Do You Need to Train

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00:28:21

My story: from fighting an eating disorder and gender...

Fit to Transform Podcast with Coach Nikias ·

2022/08/19

It’s high time I introduced myself and my own fitness journey. Today I tell you my own story, in which gender identity and fitness intertwine to shape the person and the coach that I am today. I’m going to have a very honest and open conversation about my childhood and teenage years, during which I developed an eating disorder due to gender dysphoria. I’m also going to share how I was able to turn my life around, recover from the eating disorder, and finally start thriving by adopting what I call “a

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00:48:01

Fat loss without the scale and gender-affirming gains...

Fit to Transform Podcast with Coach Nikias ·

2022/08/12

Important announcement! Sign-ups for Transformation Kickstart close this Friday August 19th. Read more and sign up here: https://www.fittotransformtraining.com/group-coaching.html Welcome to my first ever client interview! In this episode, my one-on-one online coaching client Corey, a transgender man from Brighton, UK, shares his story, including: How he struggled with body image from an early age as he was brought up in a fat-shaming culture as a person assigned female at birth How he felt out

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00:25:47

What you need to know before dieting - The No Quit...

Fit to Transform Podcast with Coach Nikias ·

2022/08/05

In the second part of this episode, I focus on realistic expectations: how much weight you can expect to lose; how “perfectly” you need to nail your calories; whether you’re going to lose weight eating the same calories for your entire diet; and more! Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss Diet”:

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00:30:02

What you need to know before dieting - The No Quit...

Fit to Transform Podcast with Coach Nikias ·

2022/08/03

Dieting successfully takes time and effort, but, with an effective long-term perspective, you can enjoy the process and finally achieve the results you deserve for your hard work. In this episode, I discuss what you need to know to adopt this effective perspective. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Blog article – “A Comprehensive Guide to Feeling Fuller on Your Weight Loss

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00:39:06

How to set your own fat loss targets - The No Quit...

Fit to Transform Podcast with Coach Nikias ·

2022/07/29

This episode covers everything you need to know to start your fat loss diet: your fat loss priorities (calories, protein, steps, cardio, etc.), why they’re important, and how to set your own starting targets. I also want to give a shoutout to Sloane, a client and listener of the podcast, for letting me know that the volume of the previous two episodes was a little low. I tried to turn it up for this episode, and I look forward to hearing what you think of it. Resources: Follow me on Instagram

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00:22:50

Why SMART goals alone don't work - The No Quit Kit...

Fit to Transform Podcast with Coach Nikias ·

2022/07/22

When I was trying to use SMART goals at the beginning of my coaching career, they weren’t enough for my clients to achieve their physique goals, be they fat loss or muscle gain. Since implementing a more effective goal setting method, I’ve seen huge improvements in their motivation, discipline, and commitment, which in turn has increased their success rate tenfold. In this episode, I’m doing a deep dive into the science of goal setting and into my own goal setting method, which you can apply to your

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00:24:23

Retrain your mindset for long-term fat loss success -...

Fit to Transform Podcast with Coach Nikias ·

2022/07/15

What makes your mindset ineffective for fat loss? And how can you retrain your mindset for long-term success? The aim of this episode is to empower you with the answers to these questions. Resources: Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Sign up for the No Quit Kit email series: https://mailchi.mp/4b368c26baa8/noquitkitsignup Sign up for one on one coaching:

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