Build Muscle + Lose Fat Over 40 w/ Fitness Model Holly Hines скачать в хорошем качестве

Build Muscle + Lose Fat Over 40 w/ Fitness Model Holly Hines

Holly Hines, a renowned fitness model, defies age stereotypes by showcasing her journey of losing fat and building muscle after turning 40. Support your Workout Sessions and Healthy Hydration with the Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix *Save 12% with code podcast at checkout Research Links: https://bit.ly/glute-masterclass ------------Health and Sleep Tools You NEED!---------------------- Berberine Fasting Accelerator: https://amzn.to/3NWv97i Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e Best Sauna Blanket: https://bit.ly/best-sauna-blanket Best High-Protein Snax: http://bit.ly/Carnivore-Crisps Best Mouth Tape (Nexcare): https://amzn.to/31qJayh Get this Metabolic Book: https://amzn.to/3pEfvmZ NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE Breath Right Strips: https://amzn.to/31t5VSl A Metabolism Book Should Have:https://amzn.to/2jUiAh5 ----------------------------------------Show Notes------------------------------------- 0:00 Intro 9:00 A varied whole food approach to fitness contest dieting is gaining traction. 12:20 Weight loss is best addressed with quality nutrition and appropriate digestion. 16:30 Holly consumes 1.25 grams per pound of protein in the building phase. 19:00 Holly has increased her fiber intake (with minimal lectins). 26:30 Holly eats Japanese sweet potatoes and plantains. 30:00 Holly’s breakfast is always protein and fat, eating no carbs at breakfast. 31:00 Holly trains in the afternoon after eating. 34:15 Holly trains lower body 3 times per week. She trains heavy with longer rests for 2 hours on Saturdays. Time under tension, tempo work, and progressive overload are her focus. 37:44 Walking lunges and Bulgarian split squats work well for those with long femurs. 39:14 Pendulum squat is called the great equalizer. 42:34 Reps are all contextual to your goals. 43:34 Many women hold back to avoid over-developing the upper body. 45:24 In a caloric deficit, you can’t gain much muscle. 53:09 A regular menstrual cycle is a vital sign. 53:34 Bioidentical hormone replacement therapy helped Holly balance her hormones, thus improve her energy levels, sleep, libido, and ability to train hard consistently. 56:44 Women need testosterone and men need estrogen. 01:06:29 Holly eats 3 to 4 times a day, prioritizing protein and fat.