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Coach Tara Garrison discusses the best tactics and strategies to burn fat and build muscle with resistance exercise.\xa0

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Tara's Book: https://amzn.to/3JTPOEQ

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---------------Time Stamps-----------------------

0:00 Intro
2:40 Weightlifting was empowering. But Tara\u2019s body really changed when she dialed in her nutrition.
7:05 Your body does not thrive in an environment of self-hatred.
13:40 Mental health inner work and physical health/fitness outer work grow in parallel.
15:07 Be curious about what your body is capable of.\xa0
19:50 Tara lost 40 lbs from weightlifting and eating whole foods.\xa0
22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look.\xa0
26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout. \xa0
26:50 In an intense workout, you are in fight/flight mode.\xa0
28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing.\xa0
30:50 Tara does not take days off from going to the gym at her scheduled time.\xa0
32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps).\xa0
35:20 The reason most people do not get results in a short period is because they do not go intense enough..
40:10 Compound movements get the most activation and are good if you are traveling.
41:40 Heavy compound movements creates a hormonal adaptation response afterward.\xa0
42:30 True high intensity cannot be maintained for 30 seconds.
49:33 Muscles are carb-sponges.\xa0
53:00 Going to bed early has been life-changing for Tara.\xa0
58:40 Ask your body what it needs, listen and act.