Toned Muscle is a Myth: This is How You Build Muscle & Burn Fat

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

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————————————–Key Takeaways———————————-

————————-Time Stamps———————–

0:00 Intro
2:40 Weightlifting was empowering. But Tara’s 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.
19:50 Tara lost 40 lbs from weightlifting and eating whole foods.
22:20 Women, work as hard as you can toward muscle growth, and you will lean out and have a toned look.
26:10 If you are pursuing muscle growth, you can have a little protein or carbs sometime in the hour after your workout.
26:50 In an intense workout, you are in fight/flight mode.
28:10 Skeletal muscle and hormones adapt to your biologic rhythm. Be consistent with workout timing.
30:50 Tara does not take days off from going to the gym at her scheduled time.
32:40 Tara rotates workout focus through strength (1-4 heavy reps), hypertrophy (8-12 rep) and muscular endurance (12-15 reps).
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.
42:30 True high intensity cannot be maintained for 30 seconds.
49:33 Muscles are carb-sponges.
53:00 Going to bed early has been life-changing for Tara.
58:40 Ask your body what it needs, listen and act.

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19 thoughts on “Toned Muscle is a Myth: This is How You Build Muscle & Burn Fat”

  6. https://www.youtube.com/watch?v=iP_6Y9bFpq4

    Italy comes clean on helping overthrow our 2020 election. … All part of the plan. I am curious about how many in Congress knew about this in 2020 and early 2021….. This is strong evidence of treason…. We in the truther movement knew about most of this in late 2020.

    How many in Congress are actually who they present to be? I mean… who is left?

    Knowing the truth is difficult unless more people are awake. I have been following your podcast for years… Your followers may or may not know. No amount of exercise or nutrition will cure this problem… It is your duty to at least watch… from there… do what you will.

    Reply

  9. Great interview. She's so open and honest, very well spoken and focuses on the essentials. I've been having success just doing two exercises per session, 30 minutes a day, every other day. I go as hard and heavy as I can and keep going until I can't anymore, reducing the weight to try to get 5 reps in each set, making sure I try to push past the burn when you're running out of gas a little bit each time. For me, just having two exercises to go all in on simplifies it and makes it more fun. Like she said ,its so important to have that intensity. Its not about X amount of exercises or X amount of time, its going til failure and making sure each set you give your all. Makes all the difference.

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  10. Thank you Mike. She was excellent. It is so true. The minute we feel relationship issues most of us go straight to our body. Am I too old? Too saggy? Too heavy? To be a women can be a prison at times. Although, i cant eat whatever i want. I crush the weights and cardio. But thats ok. Goal is to remain strong as long as i possibly can.

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  12. 66 yo starting to see droopy arm & leg skin convert to firm/toned from lifting. I used to focus primarily on cardio but now I see the weights advantage. I still walk after lifting & get my steps & YT nutrition knowledge in each day and hope that this exercise helps keep me out of the assisted care facility down the line.

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  17. 0:00: 💪 The importance of intensity in workouts and how it leads to growth and results.
    4:54: 💪 Many women struggle with self-hatred and body image issues, which can negatively impact their overall well-being.
    9:48: 💭 Addressing mindset is crucial in addition to nutrition when it comes to personal well-being.
    14:47: 💪 The speaker discusses the importance of considering mental health and physical fitness together, particularly during the pandemic.
    19:39: 🏋️ The speaker discusses the learning curve and importance of being willing to suck at something in order to improve, using the example of basketball and weightlifting.
    24:27: 💪 Men who seek control may be intimidated by muscular women, but attracting them is not desirable in a relationship.
    29:04: 💪 Consistency in training time is key for skeletal muscle adaptation.
    33:50: 💪 The speaker discusses the importance of incorporating different types of exercise, such as hypertrophy, endurance, high-intensity interval training, cardio, and yoga, to create various adaptations in the body.
    38:29: 😊 It is important to do what brings you joy when it comes to exercise.
    43:05: 💪 The speaker emphasizes the importance of intensity and time efficiency in workouts, recommending heavy compound lifts or high-intensity interval training circuits.
    47:46: 🏋️‍♀️ Transitioning to a more aerobic-based training regimen improved hormone balance and overall well-being for the speaker.
    52:39: 🍽️ Eating carbs can be beneficial for athletic performance and mental health.
    57:45: 🧘 The speaker wishes they had known the importance of getting into a meditative state and listening to their body's needs in order to improve their health and fitness.
    Recapped using Tammi AI

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