Holly Baxter: Improving Body Composition, Female-​​Specific Training Principles

Holly Baxter’s Background and Struggles

• Grew up in Tasmania, Australia
• Involved in track and field from age 8 to 18
• Studied nutrition science and dietetics at Deakin University in Melbourne
• Struggled with eating disorders and depression for 15 years 
  • Anorexia, binge eating disorder, and bulimia
  • Started around age 15, continued through university
• Experienced sexual trauma and a toxic home environment 
  • Felt a lack of control in her life
  • Struggled with low confidence and negative body image

Eating Disorders

• More prevalent in females than males
• Increasing in young boys over the last 10 years
• 60% of high school students in the US (females) report low confidence, negative sense of self, and body image issues
• Prevalence of eating disorders is high and concerning, even in younger children
  Dealing with Eating Disorders
• Started as a desire for control, not negative body image 
  • Control became an obsession, leading to a crafted environment to shield from stress and triggers
• As athletic performance improved, external praise became a source of self-​​worth and value 
  • This fueled the disorder and made it difficult to break the cycle

Breaking the Cycle

• Requires hard work and collaboration with mental health experts 
  • Regular therapy sessions, not just infrequent check-ins
• Started therapy at age 16 after a suicide attempt 
  • Saw a specialist in Hobart who worked with females and women’s health issues, including eating disorders and nutrition
• Learning to adapt and cope with stress as an adult is crucial for overcoming the disorder
  Overcoming Eating Disorders and Finding Purpose
• Struggled with eating disorders and stress 
• At age 25, experienced business burnout and anxiety
• Admitted herself to rehab for eating disorders 
  • 7‑day intensive program
  • Learned the value of relaxation, meditation, and communication
• Started weekly therapy in 2016 
  • Made her accountable and helped reflect on past traumas
  • Deconstructed dysfunctional beliefs and thoughts
  • Realized she was enough as a human and didn’t need to prove herself
• Found purpose through spirituality and attending church 
  • Filled a void that was missing in her life
  • Gained a sense of purpose and happiness
• Recognizes the importance of being mindful of behaviors and understanding personal limits 
  • Similar to an alcoholic in recovery, must be aware of potential relapse triggers
    Addiction and Recovery
• Addictions need to be managed, not completely recovered from 
• Psychological conditions require a strong desire to change and improve
• Commitment to oneself and self-​​compassion are important for progress

Therapy and Self-Compassion

• Therapy helps identify feelings and underlying causes of issues
• Treating oneself with the same compassion as one would treat a friend or client
• Reducing judgment and being kinder to oneself

Body Image and Relationships

• Physical appearance does not define the value of a person or their relationships
• Friendships and connections are built on character, common interests, and other qualities
• Learning to separate self-​​worth from body weight and appearance

Bodybuilding and Mental Health

• Bodybuilding can coexist with recovery from eating disorders and body image issues
• Questioning one’s decisions and beliefs in the nutrition and exercise space
• Balancing the pursuit of aesthetics with maintaining mental and physical health

Body Fat and Health

• Competing in bodybuilding can lead to extremely low body fat percentages
• Menstrual cycles may stop at low body fat levels, indicating potential health risks
• The impact of low body fat on health depends on individual circumstances and priorities
  Evolutionary Perspective on Female Body Fat
• Females not meant to be extremely lean 
  • Evolutionarily, low body fat signals lack of energy to care for another life
• Societal shift in ideals for females 
  • Used to be extremely slim, like runway models
  • Now shifting towards empowering females with resistance training and strength training

Menstrual Cycle and Bodybuilding

• Some women lose their menstrual cycle when competing 
  • 50% of competitors Holly has worked with still have normal menstrual cycle or irregular cycle
  • Others completely lose it
• Recovery of menstrual cycle possible through reverse dieting, recovery diet, and gaining body fat

Mental Health and Bodybuilding

• Important to work on mental health alongside diet and exercise 
  • Helps with being content with oneself at any point in the bodybuilding journey

Training and Nutrition for Bodybuilding

• Processes for professional athletes and general population similar 
  • Difference lies in the degree to which processes are taken
• Identify goals and ideal physique 
  • Understand individual’s definition of “bulky” or desired look
• Myth of accidental muscle 
  • Takes years of consistent nutrition and training to achieve significant muscle growth

Setting Goals for Body Transformation

• Get specific with goals 
  • Use examples of desired physiques from social media or magazines
  • Consider current weight, body fat percentage, and desired end result
• Plot trajectory for muscle gain and fat loss 
  • Determine how many weeks of building and cutting are needed

Limits for Muscle Gain in Women

• Lower than males due to sex differences and ability to build muscle mass
• Natural athletes can gain about 1 kg of fat-​​free mass per eight weeks 
  • Fat-​​free mass includes increases in water mass and other factors
    Individual Factors in Muscle Gain
• Time investment and priority in muscle gain goals 
• Adherence to diet and other variables impacting muscle gain rates

Holly’s Experience in Muscle Gain

• Gained 6 kg (14 lbs) of lean tissue between two competitions
• Accompanied by 2 kg (4.4 lbs) of fat gain
• Body fat percentage increased from 12% to 19%

Training Intensity and RPE (Rate of Perceived Exertion)

• RPE measures training intensity, important for hypertrophy
• RIR (Repetitions in Reserve) also used to measure intensity
• Powerlifting experience helped Holly understand and increase training intensity

Holly’s Training Split During Building Phase

• 4 lower body sessions and 1 upper body session per week
• Prioritized glute and shoulder hypertrophy
• Reactive deloads and varied programming

Advice for Beginners in Muscle Building

• Find an evidence-​​based trainer with experience in powerlifting and bodybuilding
• Ideally, work with someone who has experience with women
• Develop optimal training techniques and movement pathways
• Connect with the person you’re working with for better results
  Body Image and Fitness Training
• Body image issues and understanding body dysmorphia 
• Importance of understanding the menstrual cycle and its impact on strength, performance, and mood
• Women may prefer female trainers for better understanding of their needs

Designing a Fitness Program

• Determine realistic goals for muscle gain and fat loss
• Start with low training volume and progressively overload
• Select exercises targeting desired muscle groups
• Begin with one working set per exercise, gradually increasing intensity
• Consider personal preferences and adherence to the program

Exercise Selection and Progression

• Start with basic exercises and movement patterns, then add load
• Teach proper technique and form
• Incorporate compound lifts like squats and deadlifts
• Adjust exercise selection based on individual’s anatomical structure
• Minimize risk of injury and delayed onset muscle soreness
• Provide exercise diversity for continued interest and motivation

Squat and Deadlift Variations

• Choose squat and deadlift variations based on individual’s anatomy and preferences
• Low bar squatting may be more suitable for individuals with long femurs and torsos
• Anderson squat can help build confidence in squatting
• Deadlift variations (trap bar, traditional, sumo) depend on individual’s arm length and body structure
  Deadlifts and Squats
• Deadlifts and squats are important exercises for building strength and muscle 
• Different variations can be used depending on individual preferences and needs 
  • Conventional deadlift: feet together, may be uncomfortable for some people
  • Sumo deadlift: wider stance, allows for better positioning and execution

Workout Structure

• Start with prime movers and combined hip hinges (e.g., squats, deadlifts)
• Move on to isolation exercises (e.g., leg extensions, leg curls)
• Include single-​​leg exercises to address imbalances and improve overall strength

Glute Exercises

• Squats, deadlifts, single-​​leg RDLs, step-​​ups, hip thrusts, and abduction exercises
• Horizontal step-​​ups or lunges can be particularly effective for glute activation

Quad Exercises

• Leg extensions, leg press variations, and squat variations with forward knee travel
• Single-​​leg exercises can also be beneficial for quad development

Hamstring Exercises

• Seated hamstring curls, prone hamstring curls (less effective), Romanian deadlifts (RDLs)
• RDLs can be performed with dumbbells, barbells, or kettlebells
• Single-​​leg RDLs can help address imbalances and improve overall hamstring strength

Grip Strength and Assistance

• Using grip assistance (e.g., wraps) can help focus on the target muscle group without grip strength being a limiting factor
• When performing single-​​leg exercises, the weight can be held in the same hand as the working leg (ipsilateral) or the opposite hand (contralateral) depending on individual preference and balance.
  Single Leg RDL Progression
• Start with opposing arm to leg for beginners 
• Progress to same leg, same arm as they advance
• Incorporate advanced variations over 18–24 week period

Calf Training

• Start with 3 sets per week, progress to 6 sets per week
• Seated calf raises better for hypertrophy outcomes
• Neutral stance and toes facing out for optimal calf development

Upper Body Training for Women

• Less emphasis on chest volume, focus on glutes, hams, shoulders, quads, and back
• Adjust chest and back training based on individual posture and aesthetic goals
• 15 sets of back exercises for rounded posture, no chest work

Back Exercises

• Wide grip pull downs, wide grip pull ups, assisted pull ups
• Progress from assisted to body weight to weighted pull ups
• Vary hand position for different muscle targeting

Rest Between Sets

• Wait until heart rate is below 100 beats per minute (slightly lower for men)
• Allows for better recovery and performance in the next set

Arm Training

• Bicep and tricep development can result from compound exercises like deadlifts and pull ups
• Focus on functional exercises for overall strength and life skills

Genetics and Muscle Development

• Genetics can play a role in muscle shape and size
• Shorter muscles may create the illusion of more muscle

Deltoid Training

• Scrape the rack shoulder press, kneeling or standing
• Kneeling position eliminates the ability to cheat
  Scrape the Rack Press Exercise
• Kneeling exercise that requires good shoulder mobility 
• Can be done on a Smith machine for safety and stability

Alternatives for Shoulder Injuries

• Lateral raises for medial shoulder improvement
• Reverse PEC fly for rear delts
• Cable crossover for rear delts
• Face pulls

Hypertrophy Goals and Diet

• Dietary intake plays a significant role in achieving hypertrophy goals
• Protein intake is crucial for both males and females
• Consistency in protein intake is important for muscle gain and energy balance

Protein Goals

• 1.8 to 3 grams of protein per kilogram of lean body mass
• Choose a realistic and consistent protein intake based on individual preferences

Calorie Surplus for Muscle Gain

• 10–20% calorie surplus is optimal for muscle gain without excessive fat gain
• Surplus may be adjusted based on individual comfort and adherence

Body Recomposition

• For individuals with higher body fat, a smaller calorie surplus may be sufficient for muscle gain
• Stored body fat can be used as an energy reserve for building muscle

Transitioning from Building to Cutting Phase

• Training principles remain the same, with the goal of maintaining muscle mass
• Diet changes to achieve a targeted weekly rate of weight loss (up to 1.5% of body weight per week)
• Faster weight loss may lead to metabolic adaptation and muscle loss
  Weight Loss and Reverse Dieting
• Weight loss expectations should be realistic 
  • Losing 2 kilos a week might not be healthy or sustainable
• Calculation for calorie deficit needed for weight loss 
  • Found in books like the Complete Contest Prep Guide and Fat Loss Forever
• Importance of weighing food and understanding portion sizes 
  • Lifelong skill that helps with estimating calorie intake
• Monitoring progress through macro tracking, weight trends, and photos 
  • Helps to see if body fat loss is happening
• Post-​​diet challenges 
  • Difficulty in keeping weight off due to hormonal changes and extreme dieting methods
  • Hypophagia: excessive desire to eat more than what is physiologically required
• Reverse dieting: slowly reintroducing calories post-diet 
  • Finding new maintenance calories
  • Takes weeks to make a meaningful difference in calorie intake
  • Adjusting based on weight gain and responding accordingly

Maintaining Weight Loss and Building Muscle

• Achieving ideal body composition may take multiple attempts 
  • Involves cycles of fat loss, recovery diets, and muscle building
• Post-​​diet metabolism may be lower due to muscle loss during the fat loss phase 
  • Even with added muscle mass, maintenance calories may be lower than before
• Reverse dieting helps to gradually increase calorie intake and find new maintenance levels 
  • Requires patience and monitoring of weight gain
  • Adjustments made based on observed changes
    Differences in Male and Female Training
• Women tend to do better with higher rep ranges, while men do better with lower rep ranges 
  • Due to differences in sex hormones and muscle fiber types
  • Women have a greater percentage of type one muscle fibers 
    • Better nutrient transport and metabolite clearance during activity
    • Less fatiguable during training
    • Better at utilizing fatty acids, less reliant on glycolytic pathways
• Menstrual cycle can impact hypertrophy outcomes and strength training 
  • Some studies show strength decreases during the second phase (luteal phase) of the menstrual cycle
  • Some women report better performance and strength during the earlier parts of the cycle
  • Some trainers set deloads around the menstrual cycle for female clients

Post-​​Pregnancy and Menopause Training

• Menopausal women without hormone replacement therapy (HRT) often struggle with low energy and motivation 
  • HRT can improve quality of life and motivation to be active
• Post-​​pregnancy women may have limited time for training and different lifestyle factors 
  • Managing expectations and finding a balance between dietary restriction and increased activity is important
  • Focus on improving metabolic health, even if it doesn’t result in ideal body composition changes
    Getting Back to Pre-​​Pregnancy Body Weight
• Realistic for some, but not for all women 
• Many women build muscle through exercise after pregnancy
• Seeing the same number on the scale may not be realistic due to muscle gain

Mental Health and Bodybuilding

• Many people struggle with sharing their struggles and getting support
• Shift in focus towards mental health and helping others
• Possible interest in pursuing a PhD in neuropsychology or mental health and eating disorders

Aging and Fitness Goals

• Focus on longevity and functional fitness
• Resistance training for muscle mass and bone density
• Accepting changes in body fat percentage and appearance as one ages

Importance of Muscle Mass and Bone Density

• Protective against bone degenerative conditions like osteoporosis
• Resistance training helps increase bone density
• More important than focusing solely on body fat percentage or weight

Shifting Focus from Aesthetics to Health

• Letting go of the need to look a certain way
• Focusing on long-​​term health and mental well-being
• Unfollowing social media accounts focused on aesthetics and thin ideals
• Spending time on self-​​improvement and optimizing oneself as a human