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Maximizing Volume While Minimizing Fatigue | 2 Weeks From WBFF Vegas | Holly Baxter | Biolayne
Dealing with Food Cravings After an Eating Disorder | Update Video | Holly Baxter | Biolayne
Should You Always Start with Compound Lifts? | Training Video | Holly Baxter | Biolayne
Hey Ladies! Your Lower Body Fat is Totally Normal! | Update Video | Holly Baxter Norton | Biolayne
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✨ Carbon completely changed Alyssa’s mindset around nutrition and fitness ✨
I thought I would share a bit of my transformation today. People ask me a lot how did you do it? Short answer is work and consistency. I started being consistent with my workouts in April. I started working out regularly 5-6 days a week also started tracking what I ate. I have always been someone who ate healthy, and had a good sense of what healthy choices were but realized I wasn’t eating the right combinations. Did that for a few months and started to see some decent changes.
Then I discovered Carbon Diet Coach!
This app changed the game for me, in conjunction with my home workouts. It’s so much more than an app, it feels strange calling it that because I feel it minimizes it, it’s a science based program, it’s a way of life, it’s a community, it’s education.
Carbon has done so much for me, yes physically but most importantly it completely changed my mindset around nutrition and fitness as a whole! I cannot begin to explain the amount of information, articles, and videos I have watched by Layne Norton, Holly Baxter, and Keith Kraker on the whole subject of nutrition and health and fitness. It was so refreshing to learn from people who are dedicated to sharing the truth and are out there every day sharing the science with you.
Today I have a completely different mindset around health and fitness and how to create the lifestyle. I realized that mindset is the most important thing, because once you change your mindset, you will change yourself and begin to understand what it all means and how to do it in a healthy way 😊
Here is what I learned so far:
* This is a journey, not a race, it takes time and patience if you want to do it right
* THERE IS NO MAGIC!
* You have to put in the WORK and BE CONSISTENT!
* TRUST THE PROCESS!
Thank you to Carbon’s Facebook Group that supports so many people in their quest to better health:)
Find what works for you, stick with it, enjoy it, and you will see change in both mind and body if you will see change in mind, and body if you are willing to do the work!
⚠️ What does it take to achieve your all-time best physique
As a competitor, admittedly my body composition goals go well beyond the average persons goal & truthfully, what you see isn’t a sustainable physique, it’s a prep physique! Regardless of the goal however, they way we approach fat loss isn’t all that different! Today I want to share these strategies with you, that don’t involve any weird or extreme, non evidence based approaches.
Here is what I use to safely & effectively lose weight;
🟣 I use @carbondietcoach, my nutrition coaching app. The app incorporates many of the evidence based principles outlined in our educational books 📚 ‘The Complete Contest Prep Guide’, ‘Fat Loss Forever’ & ‘The Reverse Dieting Guide’
🟣 I eat within the recommend range of protein for optimizing LBM gains. 1.8-2.9g/kg /LBM. I also eat 30-35g protein every few hours, 3-4 times per day. I strive for consistency over perfection. No one is perfect.
🟣 My carb & fat targets are set based on my personal food preferences. I prioritize nutrient rich foods, but like most people, I enjoy eating out & I like good food! While Im dieting, I still eat carbs, I enjoy cereal, sushi, pizza, burgers, pancakes, dessert as well as alcohol 🍷 eliminating food groups is simply unnecessary to achieve your goal.
🟣I chose a sustainable weekly weight loss targets. Anything <1.5% of your total body weight per week is scientifically shown to help you retain more lean body mass & minimize metabolic slowing.
🟣 I incorporate regular diet breaks. This too, has been shown to be superior for fat loss compared to continuous diets. It also gives me the physiological break I need while dieting for shows.
🟣 I train consistently & I follow a training program supported by science. I also train HARD!
🟣 I only take supplements with a strong track record of proven performance benefits @outworknutritionofficial
🟣 I surround myself with people who encourage me to be better! Having people in your life who support your goals & encourage you makes ALL the difference.
Continues in comments below👇🏽
Check out this post from @teambiolayne coach @antidiet_dietitian 🥦
Astrid has absolutely stepped up her game this year and has consistently been our top performing coach! Please join me in congratulating her 🎉 🎈Well done Astrid, we are very proud of you!
Q: Is broccoli a better source of protein than steak🤨?
This comparison was an extract taken from Dr. Furhman’s book “Eat to liv”, which references the Handbook of the Nutritional Value of Foods (1986). Apparently he was happy to reference a book 3 decades old to support his claim, yet ignored the most regularly cited nutritional reference USDA internet database: STEAK, a complete protein, which means it contains all 9 essential aminoacids that the body needs.
Broccoli is most commonly consumed for its micronutrients & fibre content, not for its #aminoacidprofile 🤷♀️
Let’s shed some science on the matter so people can make informed decisions, not tainted with bias!
The argument amongst the anti-meat crowd is that broccoli has a higher protein/kcal than red meat.
Unfortunately, protein per calorie doesn’t tell you a whole lot👉What matters is how much protein it contains per gram of food ⚠️
For example, to get 20-25g of protein from broccoli, you would need to eat 890g of broccoli 🥦
Can you imagine how much bloating & digestive discomfort that would cause! Now that’s a lot of gas 🌬🤣🤣
If we look at animal proteins such as chicken, Turkey, pork, kangaroo, you’d only need to eat 100-160g to achieve 20-25g of protein.
for reference that’s about 7x more broccoli and nearly double the calories !
📍Sorry Dr Furhman, no one is eating almost a kilogram of broccoli to reach a 25g protein serving. In fact there are far better plant based / vegetarian protein sources. Swipe across
👉WHAT ARE YOUR GO TO PLANT BASED PROTEIN SOURCES ?👇
Do we always need to train with full Range of Motion (ROM)?
For quite some time, partial range of motion reps have been thought to be inferior when compared to full ROM reps for hypertrophy.
While full ROM is a great way to standardize technique and progression, some new research has appeared showing benefits of partial ROM training!
This study involved 45 untrained females who were put through an exercise program focusing on knee extensions. The researchers split up these 45 women into different groups and each group performed reps at various ROM ranges.
To assess muscle hypertrophy, the researchers measured the cross-sectional area of the participants quad muscles (specifically their rectus femoris & vastus lateralis muscles) before and after the training protocol.
They also measured the participants leg muscle at multiple femur lengths (40%, 50%, 60%, and 70% of their femur length). This further allowed the researchers to see if hypertrophy was greater at different portions of the leg.
The researchers found that the group who performed their reps at the more lengthened position (100°−65° of knee flexion, feet underneath you) had greater hypertrophy compared to the others ranges of motion.
The main takeaway from this study:
While you probably shouldn’t solely train using only partial reps, incorporating some partial ROM, specifically at the lengthened muscle position can be beneficial for muscle growth as part of a well-designed training program.
Have you ever experimented with partial reps? 🙋🏼♀️ What exercises have you done them with?
You may have noticed me use a range of partials in my programs on the workout builder! Check them out by visiting the link in my bio!
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Testimonials
- First Time I had used Flexible DietingAfter 6 competition preps in the past, this was the first time I had used flexible dieting. I hired Holly to coach me through 12 weeks of contest prep and my final peak weak. Without a doubt, using a flexible dieting method made the experience more enjoyable and helped keep me from cheating on my diet. My former contest prep diets were very restrictive in the types of food I could eat, but having the ability to choose the foods I wanted to get my nutrition from made eating more convenient and less monotonous. I had Holly to check in with each week, and this definitely helped keep me accountable. Also, the extra guidance during peak week was imperative and greatly helped maximize the final physique I had worked so hard for. Great results are totally possible, without drastic dietary measures, when you have a professional dietitian providing a specific plan unique to you and your body. I have never been so happy with the final physique I brought to the stage. Thank you so much Holly!
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting. I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting. At 51, working full time in a demanding job Holly assisted me with a Reverse Diet. Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program. I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again! Thanks so much Holly
- '12 Week Slow to Moderate Fat Loss' ProgramAt the start off 2018 I reached out to Holly to help me with weight loss. I wanted to learn how to achieve this with a flexible diet approach. It was always a constant struggle for me prior to starting with Holly to drop weight, be it my lifestyle choices or always having to travel for work. She took all aspects and situations into consideration and made dieting sustainable and easy to follow. It also worked! She is incredibly switched on with her nutritional information and training regimes and I would definitely recommend her. During the 12 weeks I worked with Holly I went from 81.3 kg to 74.7 kg which I am incredibly happy about even with a few weeks of set backs! Thanks again for all your help Holly, you really have shown me a better way and I have learnt so much more.
- Initially I reached out to Holly for the fat loss challenge to try to lean out my "mom bod" and get back to resistance training after doing years of only long distance running. I am no stranger to weightlifting or dieting, so I was morally ready for the same stalled cycle of weight loss with minimal results that I was used to my body doing. Holly not only educated me about nutrition and flexible dieting, but in a short 12 weeks got me to the leanest I have ever been. I was blown away to see how well my body responded when properly coached and that I was not "unlucky", just uninformed, which is so true for many of us. Getting Holly as my coach was the smartest thing I could have done to improve my physique. I am so lucky to have had her as a coach as she has encouraged and inspired me to reach for more challenging long term goals. We are now starting a reverse diet to build up my metabolism and then a muscle gain program to increase my muscle mass, then to lean down even more during my next fat loss diet phase. I am so excited to start this long term journey with Holly's guidance to keep polishing away at my physique and see what my body is capable of becoming.
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight. However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid. This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible. I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week! I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits ! I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help! I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly! It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad! Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise. I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time! I'm having Tacos today and not feeling guilty !! Awesome I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things! So far I've had no weight gain on my holiday, that's without a gym! Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly. Her knowledge of nutrition and fitness is exceptional. I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!
Flexible Dieting is a relatively NEW nutritional concept which helps govern your nutritional choices and ultimately meet your specific sporting or health/fitness and physique goals.
