Fit to Transform
  • Coached by Nikias
  • About
    • About Me
    • Contact Me >
      • Collaborations & Guest Appearances
    • Terms & Conditions
  • Services
    • Online Coaching
    • Personal Training
    • Online Group Coaching
    • Custom Training Programs >
      • Free Programs
  • Blog & Podcast
    • Blog
    • Podcast
  • Resources
    • My Links
    • Recommended Resources

INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

6 Tips to Minimise Muscle Loss and Maximise the Chances of Growth While Dieting

9/19/2024

0 Comments

 
Picture
Free stock photo from Pexels.com.
​If you’re totally sedentary and eat 2,500 calories a day, don’t instantly go to 1,200 calories and hours of aerobics––your weight loss will be sudden and violent, but also fleeting.
––Martha Beck
How likely is it that you’ll lose muscle during a fat loss diet?

According to some people in the more fear-mongering corners of the internet, it’s pretty much inevitable. In fact, as soon as your workout performance drops by a couple of reps… Gasp! You’re losing muscle.

For this reason, some will even say you shouldn’t go into a deficit at all if you hope to gain muscle, even when you carry excess body fat.

I disagree with these extreme positions.
 
So let’s delve into what the research seems to show and my six practical tips to give yourself the greatest chances of minimising muscle loss and maximising growth.

Read More
0 Comments

How to Lose Stubborn Fat

7/9/2024

0 Comments

 
Picture
​[Weight loss] changes your philosophy of life because you recognize that you are capable of using your mind to change your body.
––Jean Nidetch
​We all have certain body parts that never seem to get quite as lean as the rest, no matter how hard we diet: our so-called “stubborn fat areas”.
 
Why does this happen?
 
How can you get rid of this stubborn fat?
 
Is it even possible?
 
In order to get to the bottom of your stubborn fat problem, first you need to understand what determines where you store fat, or adipose tissue, and how fast you can lose it.

Read More
0 Comments

19 Evidence-Based Ways to Maximise Fat Loss and Muscle Growth

2/2/2024

0 Comments

 
Picture
Free stock photo from Pexels.com.
Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.
––Lee Haney
​The start of the year is an exciting time for fitness.

You may be super motivated right now, which is fantastic. There’s no better mental place to get started!

But are your habits up to the task?

Fat loss and muscle gain are often oversimplified as a matter of calories, protein, and resistance training.

While these are fundamental components of the physique development process, fat loss and muscle-building phases require a lot more if you want to get the best results possible.

That’s why, when I take on a new client, I don’t plunge them into a deficit or a surplus on Day 1.

This approach could do them more harm than good if they didn’t have certain key habits in place, which I help them develop over the initial weeks of coaching.

Some of these habits are always a priority, whereas others are more important in a deficit and less so in a surplus, or vice versa.

Let’s start with the habits that are always a priority, no matter the phase.

Read More
0 Comments

Make Fat Loss Easier with the PTC Ratio

8/16/2023

0 Comments

 
Picture
Free stock photo from Pexels.com.
What the fitness is the PTC ratio?
 
It’s an acronym I made up (and promptly copyrighted, of course) that stands for “protein-to-calories” ratio.

Read More
0 Comments

A Comprehensive Guide to Getting Fit for Top Surgery

3/22/2023

0 Comments

 
Picture
The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.
––Arnold Schwarzenegger
​A double mastectomy, colloquially known as “top surgery”, can be one of the most life-changing experiences for a gender-diverse individual who was assigned female at birth.
 
Since the beginning of my coaching career, I’ve had the honour of helping multiple clients prepare for this procedure and safely return to training once recovered.
 
In this article, I’m going to share training and nutrition practices to create a sustainable and effective top surgery prep plan that I’ve been learning, perfecting, and developing for years.
 
So, if your top surgery is coming up, read on.

Read More
0 Comments
<<Previous

    Nikias Tomasiello

    Welcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread.

    Want to work with me? Check out my services!

    Coaching

    Archives

    January 2025
    November 2024
    September 2024
    July 2024
    May 2024
    April 2024
    March 2024
    February 2024
    December 2023
    October 2023
    August 2023
    July 2023
    June 2023
    March 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    Tags

    All
    Assigned Female At Birth
    Assigned Male At Birth
    Beginners
    Bodybuilding
    Body Positivity
    Body Type
    Bulking
    Carbs
    Cardio
    Client Perspective
    Cutting
    Diet
    Eating Disorders
    Exercise
    Fat
    Fat Loss
    Fitness
    Flexible Dieting
    Food
    Gender Diverse
    Goal Setting
    Gym
    Health
    Hiit
    Holidays
    Hypertrophy
    Iifym
    Intensity Of Effort
    Intermittent Fasting
    Intuitive Eating
    Keto
    Lifestyle
    Lifting
    Meal Frequency
    Meal Planning
    Mental Health
    Mindset
    Mini Blog
    Muscle Growth
    My Story
    Myths
    Nutrition
    Nutrition 101
    Nutrition Coaching
    People Who Menstruate
    Personal Training
    Protein
    Recipes
    Recovery
    Self Help
    Strength Training
    Supplements
    Testimonial
    Tips
    Training
    Training Frequency
    Training Volume
    Transgender
    Vegetarianism
    Women
    Workout

    RSS Feed

Follow me on social media

    Subscribe to my newsletter to receive:

    My FREE training program & nutrition guide
    Evidence-based nutrition & training content
    News & offers on my products & services

Click Here to Subscribe

Get in touch

Click Here to Contact Me
© 2018-2025 Veronica Tomasiello, known as Nikias Tomasiello – All rights reserved
  • Coached by Nikias
  • About
    • About Me
    • Contact Me >
      • Collaborations & Guest Appearances
    • Terms & Conditions
  • Services
    • Online Coaching
    • Personal Training
    • Online Group Coaching
    • Custom Training Programs >
      • Free Programs
  • Blog & Podcast
    • Blog
    • Podcast
  • Resources
    • My Links
    • Recommended Resources