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

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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.