Fit to Transform
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Personal Training
    • Nutrition & Lifestyle
    • Training Programs >
      • Free Programs
  • Blog
    • Recipes
  • Contact Me
    • Guest Appearances

INFORM & TRANSFORM

KNOWLEDGE IS YOUR MOST POWERFUL WEAPON

What You Need to Know About Deloads

4/14/2021

0 Comments

 
Picture
A decline in performance should lead to a search for its cause and to a focus on the quality of your recovery. Remember, often doing less is more powerful than training more.
––Rountree Sage
A deload is a crucial part of a resistance training program… but also the least sexy.
 
Who wants to be told to take a break from hardcore training?
 
But hear me out: You don’t grow when you’re smashing the weights in the gym. In that session, you’re actually doing the opposite, creating a lot of stress to challenge your body to become fitter.
 
It’s when you’re resting, in the hours and days following each session, that your body grows bigger and stronger in order to handle that training stress better in the future.
 
So recovery is the Super Soldier Serum that transforms you into Captain America.
 
However, when you’ve been training hard for a few weeks, just taking one or two rest days may not be enough to restore your body.
 
That’s when a deload comes in.
 
It’s the quick pit stop you make to propel yourself forward. Without it, sooner or later your car will slow down, or you might even lose a tyre. 
 
Now, if you’re ready to boost your training, this article will cover:
 
  • What a deload is
  • The purpose of deloading
  • Different types of deload
  • When and how to use one
 
Time for some brain gains.

Read More
0 Comments

A Beginner’s Guide to Designing a Full-Body Workout

1/27/2021

0 Comments

 
Picture
If you can build a muscle, you can build a mindset.
––Jay Shetty
​Are you at the beginning of your fitness journey and want to design your own workouts? Then you’re in the right place. Read this article and learn to apply basic principles of exercise science to create your own full-body training sessions.
 
First of all, I’ll be completely honest with you: A single blog article is no substitute for a personal trainer or coach, who can teach you correct form and draw upon their expertise and experience to craft a training program suited to your current fitness level, skills, and individual body.
 
But not everyone has access to a coach, and some training is better than no training.
 
As a beginner, what you need the most are consistency and practice, so you can get great results for months with a simple, well-structured full-body workout.
 
I trained this way three days a week for six months when I started bodybuilding. I have clients who do the same, even if they’re not beginners anymore, and still get incredible results.
 
Now that I’ve spent long enough singing the praises of full-body training, let’s get into the basics.
 
In order to create a science-based muscle-building workout, you need to understand:
 
  • Exercise selection
  • Exercise order
  • Reps
  • Sets
  • Rest intervals
  • Tempo
 
Ready? Strap in.

Read More
0 Comments

Training for Strength VS Mass

11/11/2020

0 Comments

 
Picture
Free stock photo from Pexels.com.
Stimulate; don’t annihilate.
––Lee Haney
If you want to increase your strength or muscle mass, the solution is obvious: Add some kind of resistance training to your workout routine, whether that’s lifting or callisthenics.
 
But did you know that you need to train in two different ways to maximise strength or muscle mass?
 
In today’s article, I’m going to cover exactly that and more, including:
 
  • What is strength?
  • What is muscle mass?
  • What are the main differences and similarities when training for one or the other?
 
Let’s start off with strength.

Read More
0 Comments

Progression Strategies After Newbie Gains

8/26/2020

0 Comments

 
Picture
Free stock photo from Pexels.com.
I have often said that it’s as complicated as you want to make it. The mentality of ‘just pick up heavy stuff’ will only get you so far. As you improve, your training must evolve.
––Mike Tuscherer
​Lifting is a game of diminishing returns.
 
When you start, you can grow muscle just by looking at a dumbbell. You will be able to lift more weight or do more reps in almost every session without having to think about it.
 
Alas, a few months later, your progress slows down. Sometimes, it stops altogether.
 
What do you do now? You need to become more strategic.
 
This article aims to arm you with some knowledge to keep getting results from your training.
 
First things first…

Read More
0 Comments

Bulk 2018-2020 – April 2020 Update

4/8/2020

0 Comments

 
Picture
November 2018
Picture
March 2020
I am 10lbs heavier in the picture on the right.
Useful Links: July 2019 Update | One Month Update | Three Months Update
 
I haven’t written a “bulk update” since July 2019 because there was nothing new to add. I continued to eat, gain weight at what I considered an appropriate pace, train hard, and learn more about myself as a lifter, which helped me design better and better programs for myself overtime.
 
No one likes to read a story that starts well and ends well, so I figured I would wait until something interesting came along.
 
Well, what came along was a world-wide pandemic and an order from the British government to maintain social distance and stay at home as much as possible.
 
My gym and all others in the UK closed down at the same time as many other fitness facilities across the world.
 
I haven’t done a home workout since September 2018, when I moved from London to Portsmouth, went back to university, and joined a local commercial gym. At the time, I was only three months into serious lifting, so a pair of adjustable dumbbells still posed an adequate challenge to my strength.
 
I am a bit further along my training career now, so, at first, working out at home felt like a problem rather than a solution.
 
How was I going to make progress? Was I going to make progress? How much would I eat?
 
Read on to find out what I chose to do and why.

Read More
0 Comments
<<Previous

    Nikias Tomasiello

    A personal trainer who likes bodybuilding, superheroes, and bread.

    Want to work with me? Check out my services!

    Coaching

    Archives

    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
    Beginners
    Bodybuilding
    Body Positivity
    Body Type
    Bulking
    Carbs
    Cardio
    Client Perspective
    Cutting
    Eating Disorders
    Exercise
    Fat
    Fat Loss
    Fitness
    Flexible Dieting
    Food
    Gym
    Health
    Hiit
    Holidays
    Hypertrophy
    Iifym
    Intermittent Fasting
    Intuitive Eating
    Keto
    Lifestyle
    Lifting
    Meal Frequency
    Meal Planning
    Mental Health
    Mindset
    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

Picture

Follow me on social media

SnapWidget · Instagram Widget

    Subscribe to my monthly newsletter to receive:

    My FREE Lean Out & Sculpt Starter Kit
    Up-to-date nutrition and fitness content
    ​News and offers on products and services

Click Here to Subscribe

Get in touch

Click Here to Contact Me

Where to find me

© 2018-2021 Veronica Tomasiello, known as Nikias Tomasiello – All rights reserved
  • Coached by Nik
  • About
    • About Me
    • Terms & Conditions
  • Services
    • Online Coaching
    • Personal Training
    • Nutrition & Lifestyle
    • Training Programs >
      • Free Programs
  • Blog
    • Recipes
  • Contact Me
    • Guest Appearances