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

Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix Use code podcast at checkout to save

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.

#71 – Philipp Sebald: Gesamtsieger der GNBF 2019