Toned Muscle is a Lie: You Need to Build Muscle w/ Tara Garrison
Toned trainer says light weights, high reps don’t give you the results you may be hoping for. Mother of three shares tips about transforming your body at any age.
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Link to the video interview: https://youtu.be/RTfgnvH-sRo
Tara's Book: https://amzn.to/3JTPOEQ
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.