本期节目邀请了注册执业营养师、健美运动员、健身和营养教育家Holly Baxter，分享她在运动、营养、心理健康和康复方面的经验。Holly探讨了她作为运动员和健美运动员的经历，包括与心理健康问题的斗争、长期与饮食失调作斗争的经历，以及康复过程中采取的重要步骤。此外，Holly还详细介绍了如何为一位希望增加瘦肌肉和减少脂肪的女性客户设计营养和训练计划，并分享了关于肌肉增长、体重维持、女性特定训练考虑因素等方面的见解。

💪 Holly分享了她对运动和营养的热情，以及作为运动员和健美运动员的经历。她详细介绍了她在竞争性健美运动方面的经验，包括比赛准备和指导客户的经验，以及她如何帮助客户改善体格。

😔 Holly坦诚地讲述了她与抑郁症和饮食失调的斗争。她分享了关于身体形象的思考，以及在康复过程中所采取的重要步骤，包括治疗、冥想和自我关怀，并最终取得了突破。

🏋️‍♀️ Holly详细介绍了如何为一位希望增加瘦肌肉和减少脂肪的女性客户设计营养和训练计划。她解释了肌肉增长的合理预期，以及“逆向饮食”在维持体重减轻方面的价值，并分享了她最喜欢的运动。

💡 Holly探讨了女性特定的训练考虑因素，包括训练计划、重复次数、训练量、激素替代疗法等。她还分享了关于如何进行下半身和上半身训练的建议，以及在肌肉建设阶段营养和蛋白质的重要性。

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Holly Baxter is an accredited practicing dietician (APD), competitive bodybuilder, fitness and nutrition educator, and coach. In this episode, Holly discusses her experience as an athlete and competitive bodybuilder. She also opens up about her struggles with mental health, her long battle with an eating disorder, and the important steps she’s taken in her road to recovery. From there, she explains how she would design a nutrition and training program for a hypothetical female client wanting to improve her physique through the addition of lean muscle and loss of body fat. She explains reasonable expectations for gaining muscle and the value of a “reverse diet” for maintaining weight loss, and she shares her favorite exercises. She also talks through some female-specific training considerations such as programming, reps, volume, hormone replacement therapy, and more.

We discuss:

Holly’s background and passion for sports and nutrition [2:00]; Holly’s struggle with depression and an eating disorder [4:30]; Reflecting on her eating disorder, body image, and a wake up call [18:15]; Road to recovery: therapy, meditation, self-compassion, and a breakthrough [27:45]; The effect of competitive bodybuilding on women [39:00]; Holly’s competition prep and how she guides her clients wanting to improve their physique [46:45]; Training principles for muscle hypertrophy [57:00]; Training advice for an inexperienced person wanting to build muscle [1:01:30]; Training program for a hypothetical woman wanting to add lean muscle and lose body fat [1:04:15]; Lower body lifts: Holly’s approach to leg workouts with clients [1:14:00]; Upper body exercises: Holly’s approach with her clients [1:24:45]; Importance of nutrition and protein during the muscle building phase [1:34:00]; Changes to nutrition and training during a fat loss phase [1:40:30]; A “reverse diet” after a cutting phase to help prevent weight gain [1:49:45]; Female-specific training considerations: programming, reps, volume, sex hormones, and more [1:53:15]; Holly’s future in bodybuilding and helping struggling women [2:05:45]; Looking forward: Holly’s focus on longevity, bone mineral density, and wellness [2:08:15]; and More.

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