The BEST lean muscle-building TIPS for women: Holly Baxter | mbg Podcast

Welcome to the mindbodygreen podcast! Each week, host Jason Wachob, founder and co-CEO of mindbodygreen, engages in open, honest conversations with the people shaping the world of well-being. Today’s featured guest is Holly Baxter, an accredited practicing dietitian, competitive bodybuilder, and fitness coach.
“The primary goal for anyone who wants to focus on fat loss-not lean tissue loss-is to maintain your muscle. So resistance training needs to be the priority," she says. In this episode, Holly and Jason discuss how to build the ultimate exercise program, plus:
0:00-1:15 Intro
1:15-5:15 Holly’s background & professional work
5:15-11:37 Why Holly works primarily with women
11:37-12:56 Why some people lose muscle mass on Ozempic
12:56-17:41 How to lose weight without losing muscle
17:41-28:54 How to build lean muscle in 30 minutes per day
28:54-33:48 How to get an intense workout with just your body weight
33:48-37:33 Why women should exercise with blood flow restriction
37:33-43:12 How long you should recover between exercises
43:12-54:14 How many reps is too many
53:14-55:55 How to organize your workouts throughout the week
55:55-1:00:51 How to balance cardio & strength training
1:00:51-1:07:06 How much protein you should eat before a workout
1:07:06-1:08:32 When to incorporate full-body training
1:08:32-1:12:44 The best time to eat protein post-workout
1:12:44-1:15:48 How women should train as they age
Trigger warning: This podcast contains mentions of disordered eating.
We hope you enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [e-mail].
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[@quinnrivers527]

Holly Baxter is so excellent. I’ve listened to her on several podcasts now and I am so inspired by her. Her personal journey is wild. To see where she is now and the wisdom she is sharing is just phenomenal. We need to hear more from women like this. Cheers!

[@jDTo0]

I listened to Peter A.interview and admired Holly's honesty and touching life story. A lot of women struggle with self- expectations, acceptance and understanding and same from others. I am afraid young girls and social media will make things even worse. I have a 9 year old girl and hitting over 40. Thanks for all the tips shared here.

[@JcL979]

Omg! I'm new to this channel and was trying to give more the one thums up😂. This woman has so much knowledge, and I love the fact that he asked for all the questions that we may have. Great! Interviewer as well. Thank you! both of you.

[@mindbodygreen]

Thank you so much for listening!

[@samieramohamed2467]

Start at 17.27 minutes if not interested in personal stories.

[@kimlambert1980]

So informative and clear ! Thank you Holly.

[@that_hawaiian_gal]

Since I’m working to look stronger and to have a more athletic body look, I am grateful for this interview that’s packed with valuable info -- and wow such a smart and gorgeous woman!!🤙🏽

[@rootsandstarslodge]

Thanks for this, love Holly Baxter ❤🎉

[@creationslandscapedesigns]

I do a one hour full body workout 4 times a week. I use weights, resistance bands, bosu ball etc. Slowly I increase the resistance when I am comfortable to do so even if that means that I can't do a full set of say 15 as I normally would with a lower weight. Also I have found that the gym has become the best antidepressant drug ever.

[@okbel4130]

She's the best. Thanks you, Holly!

[@JWWang-nn2fl]

You have asked all the questions I would ask! Thank you!

[@sharonnelson1548]

Great informative content. Thank you x

[@mindbodygreen]

Glad it was helpful!

[@beverleyreid8258]

Very true!

[@becsta365]

Re: triathlon - for strength remember you’re doing a lot through hill work on the bike, hilly runs etc. the main strength areas should be stability core and upperbody work, which can be done in the late afternoons after tri specific workouts. To note: lower body strength like squats done during the off season/winter period mainly because squats done year round during racing has a declining effect on power on the bike. You need to find what works for you…and remember to build in adequate recovery. Hope this helps 🙏 🙌

[@kimhoffman433]

thanks

[@samieramohamed2467]

Resistance training,small steps, consistent, calories deficit,cardio burn calories, but to signal muscles to build ,muscle growth ( muscle hyper trophy) training to failure.Program, plan.

[@SarahsJewelryStudio]

My gym gave me a routine to follow, which alternates arm and leg days. Between each strength training machine they have me doing 2-5 minutes of high intensity cardio focusing on the other area. So on leg day, for example, I would use the arm bike for cardio, and on arm day, I would use the elliptical for cardio. Is this then not giving those muscle groups a rest? I want to give my muscles time to heal to build up strength. Thank you!

[@Rushali12121]

Very good information and such a humble and sweet girl!!😀👍

[@samieramohamed2467]

Goal , excercises modality, goal, frequency, volume, time.

[@samieramohamed2467]

Specifically for muscles, volume,range,no of exercise and sets, check progress.volume is repetitions, set number, by weight. Genes ceiling in professional. Upper body , lower body, air squats.

[@pilatesfitness8766]

MEASURING BODY FAT. CONSIDERATIONS. If you use an impedance device to guess your body fat, you want one where you stand on it (so it goes through more of the body). Or both legs and arms (we normally do this at the gym). I once used one of the hand ones and it gave me 3% body fat (I am lean but NOT THAT lean!). You also need to use it at the same time of the day with the same hydration level. The one I have, underestimates the body fat. For example, one lady scored 23% body fat, but when we put her through a DEXA machine, she turned out to have just 19% body fat. However, the impedance scale is great for measuring improvements, if using consistently.

[@pilatesfitness8766]

I went to a fitness convention years ago. Charles Poliquin was one of the presenters. He was very surprised at the physique of people doing body pump like classes.

[@birgip.m.1236]

Surprised in what way--a good way or not??

[@robertfarrell7944]

I wonder if you do the weights slowly and use less time to get to fatigues would be less damaging to the elbows? Same as air squats to the knees?

[@birgip.m.1236]

Speed creates momentum which can make it easier to do some moves Going slower requires the muscles to activate through the whole move & often uses / engages more muscles for longer and this can feel harder Ex: swinging legs from bent knee (on a high enough chair) vs lifting & lowering the lower leg s-l-o-w-l-y

[@samieramohamed2467]

Isometric classification is tense with out going through rang of movement. 8-12 rep. 15-30 is endurance training.

[@birgip.m.1236]

Isometric is using own body-no equipment. Reps, depends upon the point of fatigue or failure (to repeat)

[@birgip.m.1236]

Isotonic is I think, using own body thru range of motion

[@pilatesfitness8766]

I went to a fitness class the other day... among the exercises (jumping about), there were 2 sets of 80 reps of squats... and most of the participants were retired ladies

[@birgip.m.1236]

WooW!! Is that a good thing? I would think that's too much even if you have good joints ... knees & hips & ankles & quads & hams & calves & all the other muscles & tissues required in squats!

[@emh8861]

Terrible! Squats are dumb.

[@pilatesfitness8766]

My friend lost one stone in 10 days due to a bout of illness. Her body fat halved (!) but she definitely lost a lot of muscle too and she felt wobbly walking...

[@jakobw135]

There are not just anatomical differences between men and women but also protein requirements according to all the latest evidence.

[@samieramohamed2467]

Recap find the goal,training frequency, volume, across time of a week.

[@pilatesfitness8766]

Blood flow restriction is NOT recommended for people with vein issues (current or in their family). This may be an issue for a good percentage of women.

[@carolesteinberg7463]

I think it’s not a good thing. We are always told not to even cross our legs as we will get varicose veins

[@jakobw135]

Does a kettlebell workout according to Pavel Tsatsouline, Steve Cotter and Pat Flynn - work most of the muscle groups, and can help a man significantly increase his muscle mass, even if he is more than 70 years old?

[@carolesteinberg7463]

Depends on the weight and exercises you choose. It’s a good place to start if it’s heavy enough.

[@jakobw135]

@@carolesteinberg7463 Shouldn't you ONLY use a kettlebell that you can lift properly?

[@tatywork9126]

isnt exercise more important for muscle development than high protein?

[@waynerichardson1051]

Sure is

[@carolesteinberg7463]

Exercise will build muscle but for optimal growth u need adequate protien.

[@tatywork9126]

@@carolesteinberg7463 what is adequate? and why do you want to grow muscle if functionality is enough? i get it for aesthetic or athletic reasons not health.

[@Cass-gi4kk]

@@tatywork9126because high muscle mass and strength are linked to longevity. Glucose is stored in muscle so it prevents diabetes and insulin resistance. Also all cause mortality drops. If you’re bottom 20% strength in your age and gender you are 200% more likely to die every given day than being top 20%. Also strength is important to prevent falls and recover from falls. Peter Attia explains all that much better but muscle and strength both extremely important for quality of life later on.

[@tatywork9126]

@@Cass-gi4kk thats exactly my point, muscle mass doesnt always translate into strength. watch the video of Mike Jagger, who is 80, dancing. he is thin as a stick but he is strong and agile. i am afraid this also has been looked at from a wrong prospective.

[@AndreaGracie]

Eeesh. The idea of blood flow restriction ….sounds repulsive to me. Givese the chills/makes me cringe just thinking about it.

[@antoniaz]

"You're really getting into the weeds." Uh, I understood exactly what Holly was saying and was furiously taking notes and doing the math. It's pretty clear that, if you're gonna train with weights, you have to increase the challenge one way or another, whether it's how much weight you use, or how many times you lift it, and so on. That's what I came to this video to learn. I know that pumping a 10-pound dumbbell over and over again for weeks or months or years is just gonna wreck your joints and not add to your muscle. Too many women do that and get nowhere but an OR for rotator cuff injury or to a sports med doc for cortisone shots in the knee. The interviewer's diversion into body weight squats is completely contrary to what Holly, clearly an expert, was espousing about volume. You lost me. Too bad. I'll look for Holly on other videos. #Mansplaining

[@GrowingThroughItAll]

Thank you! Exactly what I was thinking

[@emh8861]

Don’t do squats.

[@TrainwithKim-Lien]

Thank you! I had the same reaction like please let her continue, nobody cares about air squats

[@Texas.wildflower1]

Yes! Came here to see if anyone caught this. Air squats? Come on.

[@samieramohamed2467]

Rate of perceived exhaustion of 10 scale.muscle specificity like glutes, target muscles like shoulders and glutes,if limited in time.

[@PREPPYS_AREAWESOME]

Exertion not exhaustion

[@PresumptuousInsect]

I don't even know what a set is. Can anyone tell me? I have sarcopenia and cannot afford PT so I have to do this resistance training with no guidance...

[@virginicaanderson1569]

So basically you do a certain movement for example squats you do a group of 10 is a set, a group, so you do 3 sets of 10 30 in total or until you get exhausted. However don't do deep squats as I did and my knee became painful. Best wishes to you

[@emh8861]

Squats are not necessary.

[@sassysandie2865]

There are many good You Tube videos which can explain and show you how to do exercises. There are many different ones I follow.

[@samieramohamed2467]

50-90 seconds, muscle not recovered well, if quick fatiguability . Volume is number one driver by some.

[@laurensargent9471]

Physique competitor is not someone I would turn to for functional strength training advice

[@carolesteinberg7463]

Why?

[@birgip.m.1236]

@CaroleSteinburg Cuz physique competition-if I understand- is about appearance... therefore size-bulk & definition (particularly for females it's much more about the look) ... not necessarily related to strength & practical functionality. BUT... In order to get that winning physique they have to do A LÒT (training & food-wise) which makes them quite knowledgeable And, strength training as well as agility & flexibility is required for the athletic poses in competition And this woman sounds like she has a breadth & depth of knowledge that goes even further as a dietician & backs up her info with evidence-based research The above commenter may have a ltd knowledge of training for physique competition?

[@birgip.m.1236]

@Lauren Sargent She has done & continues to a wide variety of trainings ... including power lifting And she sounds quite well informed both personally & professionally as well as through knowledge of research-based evidence

[@jf1763]

Perhaps you would not, but I definitely would! Just because someone is an Olympic skier, it does not mean that he/she cannot teach you how to get down the slope safely and efficiently

[@angelJ2023]

Love Holly have followed her for a very long time. Just confused as to why she is taking Ozempic

[@dorzhowe1305]

She isn't

[@carolesteinberg7463]

Her client is

[@phoenixrisin2269]

Unless her client is a diabetic, she shouldn’t be taking Ozempic. Muscle stimulation is muscle stimulation, either high intensity or high volume. Training time should be shorter and recovery time should increase with higher intensity. It’s not hard. I could put her through one working set of squats and she would be done. 😂

[@samieramohamed2467]

30seconds,15,15,15 if blood flow restrictions

[@dr.samierasadoonalhassani2669]

Go for it to share the details without wasting almost 6 minutes.

[@dr.samierasadoonalhassani2669]

Too many I.

[@TrainwithKim-Lien]

I absolutely love Holly. Not wild about the interviewer. I would have loved this podcast much more if you removed that totally bizarre and incredibly long section about air squats... This podcast reads as: man who is afraid of lifting weights (for a good reason by the way) and inaccurately assumes that most of his audience also shares that fear, asks female fitness expert how to build muscle without lifting weights and doesn't listen to her answer.... Weird. Could have been way better if you would have just let her continue talking. I am a female who loves to lift and that information could have been far more helpful to me and many many others. Thanks for having her on though!

[@dr.samierasadoonalhassani2669]

Nice smiling healthy sun burned face,but too much about ego and self wasted time and time is our lives.Thank you.Never forget to be direct ,focused on the topic and not pulled in these ego,self ,no contents answers.

[@dr.samierasadoonalhassani2669]

What about intelligent active highly educated ladies at 80 years old?knowing we can live healthy up to 120 years by time ,biologically 40.

[@dr.samierasadoonalhassani2669]

Golden Middle mean ( logic by Aristotle), not messy middle as said as comment.We have to be specific and scientific.Balance and the dose.Cofusing ideal body weight with metabolic health.

[@dr.samierasadoonalhassani2669]

Recap,pull,push,use body weight.Squat,planks ,bridge,gluteal muscles and shoulders muscles.Volume,intensity,movements as a principle.

[@mishkathlay]

wrong. The interview was extremely beneficial.

[@dolorespense3781]

Keep smiling and talk about that Cross and keep Gods Joy in your heart in The Lord ! Remember That Man does Not Live by bread alone but by every Word that proceeds from the mouth of God -a word from Jesus in the. N. T. ; quoted from the Prophet Moses in the O. T. Which to me is before the physical exercise ,because this body isn’t gonna last forever but Our spirits We need To train by Seeking the Kingdom of God first Jesus Said in Matthew 6: 33…..( now I got to do some strength exercises ….and pray ❤❤❤……….

[@mariafinney258]

I don’t get it why she is taking Ozempic!

[@geraldineharvey6804]

Please get to the point 😮

[@samieramohamed2467]

Please go direct into the tips and don’t waste our valuable time ( life) on human condition, ego, self journey, collateral vacant contents. We need to learn how to teach the masses health and not sell our personal stories to black mail emoticons, why talk medicine,14 minutes still not going into tips . The podcast is the people lives and not host and guest playing time to enjoy other’s company. Thank you . Learn in medicine human attention is not long so capture it quickly.

[@iletaitunefleur]

There is a cool feature allowing you to....skip sections in the video. Combined with the table of content, ressources are all yours. To use with no moderation 😅....

[@sleepychicken_]

What a disrespectful and entitled comment. Maybe show a little gratitude to Holly and the host for providing this information for free.

[@geraldineharvey6804]

Well said

[@emmac7011]

A podcast or interview is whatever the heck the host and guest want it to be. We then decide if we want to listen or not

[@tigertalks1567]

55 minutes of babbling

[@binathere2574]

Dr Gabriel Lyons is on point. Look her up.

[@MadinaVadache]

Why is this topic is 1.15 hours ? Looks like she really enjoyed talking to herself