本期节目邀请了注册营养师、竞技健美运动员、健身和营养教育家兼教练Holly Baxter，她分享了作为一名运动员和竞技健美运动员的经历，包括她与心理健康和饮食失调的斗争，以及她的康复之路。她还详细介绍了如何为一位想要通过增加瘦肌肉和减少体脂来改善体型的女性客户设计营养和训练计划，并分享了她的训练理念和经验。

🤔 Holly Baxter是一位注册营养师、竞技健美运动员、健身和营养教育家兼教练，她分享了作为一名运动员和竞技健美运动员的经历，包括她与心理健康和饮食失调的斗争，以及她的康复之路。她还详细介绍了如何为一位想要通过增加瘦肌肉和减少体脂来改善体型的女性客户设计营养和训练计划，并分享了她的训练理念和经验。

💪 Holly Baxter强调了女性健身和营养方面的几个重要方面，包括：合理设定肌肉增长目标、采用逆向饮食法维持体重减轻、女性特异性训练考虑因素，如训练计划、重复次数、训练量、激素替代疗法等。

🏋️‍♀️ Holly Baxter分享了她的训练计划，包括下肢训练和上肢训练，并强调了肌肉生长阶段的营养和蛋白质的重要性，以及减脂阶段的营养和训练变化。她还谈到了在减脂阶段结束后采用逆向饮食法以防止体重反弹的重要性。

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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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