The Revive Stronger Podcast 475: Being a Natural IFBB Pro Bikini Competitor - Holly Baxter
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Jul 5, 2025 Holly Baxter, an IFBB Pro Bikini competitor and coach, shares her inspiring journey from amateur to pro in the world of bodybuilding. She discusses the unique challenges of self-coaching and the competitive bikini landscape. Holly emphasizes the significance of flexible dieting, dietary variety, and the limitations of DEXA scans for measuring body composition. She also delves into her supplement approach, the importance of balance in recovery, and her aspirations to qualify for the Olympia, all while maintaining a healthy social life amidst competition prep.
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Long-Term Muscle Growth and Atrophy
- Longer-term, consistent high-volume training can increase muscle thickness slowly over years.
- Eliminating direct arm training while maintaining indirect work can successfully reduce arm muscle size.
Limitations of DEXA Scans
- DEXA scans measure lean mass broadly, including water and glycogen, causing unreliable muscle growth tracking.
- Direct measurement tools like B-mode ultrasound are more accurate for tracking muscle changes in athletes.
Use Energy Expenditure Data
- Track caloric expenditure including resistance training and cardio to better understand fat loss progress.
- Use relative changes week to week rather than absolute numbers to guide dietary and training adjustments.