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Peter Attia, MD, Peter Attia, and MD에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Peter Attia, MD, Peter Attia, and MD 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.
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#228 ‒ Improving body composition, female-specific training principles, and overcoming an eating disorder | Holly Baxter, APD

2:15:24
 
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Manage episode 345082781 series 2352826
Peter Attia, MD, Peter Attia, and MD에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Peter Attia, MD, Peter Attia, and MD 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

View the Show Notes Page for This Episode

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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.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

  continue reading

356 에피소드

Artwork
icon공유
 
Manage episode 345082781 series 2352826
Peter Attia, MD, Peter Attia, and MD에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Peter Attia, MD, Peter Attia, and MD 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.

View the Show Notes Page for This Episode

Become a Member to Receive Exclusive Content

Sign Up to Receive Peter’s Weekly Newsletter

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.

Connect With Peter on Twitter, Instagram, Facebook and YouTube

  continue reading

356 에피소드

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