Muscle Toning is a Myth: Train Like This to Build Muscle & Burn Fat w/ Tara Garrison

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

Fasting, Nutrition, Autophagy, Ketogenic, Keto, Health & Fitness, Ketodiet, Medicine

4.8 • 1.2K Ratings

🗓️ 10 November 2023

⏱️ 61 minutes

🔗️ Recording | iTunes | RSS

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Summary

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

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

---------------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.

Transcript

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0:00.0	So if you get done with your set and you're like, eight, nine, ten, done, you, I mean, you moved, and that's good.
0:07.4	But you are not going to create a stimulus for growth.
0:10.2	And it's all, I always say, get the stimulus and get out.
0:12.3	You don't need to drive yourself into the ground like this. You need to go intense enough. Most people, the reason they don't get results in a story period is because they don't go intense enough in the gym. You don't have to be in there for a long time.
0:24.4	You need to get the stimulus and get out and that comes through intensity. I joke about this all the time. Light weight, high reps, like this is like the thing right now that somebody I don't know who started it but
0:34.3	curse you even that mentality is like it shows a general lack of understanding that I'm trying to
0:40.5	help women understand.
0:41.5	Tara so great to be with you at Metabolical Health Summit.
0:45.0	I'm really inspired by your story.
0:46.3	You know, we were just talking as we were setting up,
0:49.4	you got into fitness in 2015.
0:51.3	You know, I think what I'll do here for people watching the video
0:54.2	is show the before and after. I think you're running like 10k or something.
0:57.8	Yeah. Right and your transformation we're hearing now so much about the metabolic importance of skeletal muscle for women and men right
1:06.3	insulin sensitivity inflammation
1:09.0	So what was it that inspired you at that time in your life to start lifting weights and prioritizing protein and all that?
1:16.0	Trauma. And I love to share my story because I think it's so healthy when we can open up about the hard things that we're going through and understand that we're not alone.
1:25.4	So for me at that time I had always been a runner. I was that typical like typical
1:30.3	so many women like this where I was just running more and more and more somewhat for fun
1:35.3	but a lot for weight maintenance going to the cardio classes the Zumba like all the all the classes and
1:41.2	then if that wasn't enough I would run to right still eating
1:43.8	standard American diet you know eating healthy was like I had a salad today you know what
	...

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