Toned Muscle is a Lie, Build Muscle to Look Fit w/ Tara Garrison
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- Опубликовано: 2 авг 2024
- Toned trainer and author Tara Garrison light-weight, high reps doesn’t give you the results you may be hoping for. Mom of three shares tips about transforming your body at any age
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------------------------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.
The man who loves to walk will go much further than the man who loves the destination. I'm glad she mentioned loving the journey
Beautifully said
Depends how far the destination is.
The journey man!
Good stuff 👍
@@greatjob7113 yeah that went over your head
Just waking up to this in my 50's. It's about the daily journey and loving a body that still moves and is healthy. 2020 was actually a good year of waking to what matters most. Jesus. Family. Health. I want to be a mobile, strong granny. Intermittent fasting and strength training helped me to enjoy everything. I love eating, and nothing is off limits. I delay rather than deby, and I love the abundance. It took a year, but I love how I feel. The scale no longer has any control. I feel better at 54 than I did as a skinny 30 year old. I love the revolt building against diet culture and fake ideals of beauty. So encouraged for my daughter. And Jesus is Lord. He created this amazing, miraculous, and temporary body. It matters, but it's just a part of the whole.
Amen! Jesus is Lord and our body is a temple. Our bodies were designed to move and to be active. I love seeing women, especially older women, enjoy lifting weights. Continue to be healthy and strong! God bless!
amazing!
Amen! Jesus is Lord!
Great video 👏
She's saying basically the same thing several honest PTs have been mentioning to their female clients : Lift more . Embrace the iron.
Ease down on the relentless cardio.
Hope many more woman get to see this.
I read that cardio causes cortisol .
@@LaneCodeRedCarnivore Low intensity high duration cardio does but not high intensity short duration like sprints or HIIT cardio.
‘Isn’t it great to honour your spiritual path. Dum de dum. Oh, wait, what’s that little bottle of pills in my gym bag? Anavar? Wonder how that got there? Must be the universe, gifting me something!😂
@@1mike60915 think it's intermediate cardio that's not good, e.g running long term. But walking is great. Sprints are great.
@@떡볶이나리 I agree 100%
Wow! I also lost weight during Covid. I unwittingly ended up doing intermittent fast because I wasn’t hungry until early afternoon and I walked everywhere because my ex moved out and took the car! I dropped around 14 pounds going down to 118 pounds and slept loads . I felt so chill and did loads of inner work and took care of my kids. Best year of my life . So far!
This woman is how I used to be before my stroke. I have no idea how to get back to this level. I’m fully mobile but I can’t go beast mode because my face goes numb when I do too much. Im hoping to slowly retrain my nervous system to reach just a normal starting level of fitness, that would be amazing!!
Hope you have a fast recovery
@@Highintensityhealth Thank you Mike. I’m doing my best. This video has encouraged me to work hard and hopefully get back to who I was.
Christina...start out by doing some walking and include 10 minutes at least of "backwards walking". It helps with blood flow to areas that we normally do not strengthen. Then just take the first step with weights..getstarted with light weights. But I would also eat organic with low carbs,,no sugar or vegetable oils (canola, corn, or margarine. Eat grass-fed animal products. You can get healthy again.
Check your vit b12 levels and based on that start taking maybe supplements. Vit b12 help a lot with nervous system. Just a thought and be patient with yourself 🤞
So many pearls of wisdom! I'm 65 and just hitting the gym this year for the 1st time really. I'm coming from decades of recliner life. Now, after 4.5 years of keto and a heart attack, I'm loving what he resistance training is doing for me. I'm finding that the more I go, the less I need the nitro! Thank you for all the great tips!
@Joseph Bates, Just a random question,. Do you happen to own a mansion with a buttler?
That’s so awesome!!! 🥳❤️
Wow, were you on keto when you had a heart attack?
Do you think keto increased your likelihood of having a heart attack?
Thank you I can def relate. I used to love running, cycling and HIIT classes, I still do HIIT but mostly I lift. I am now 54 and in menopause, lifting 3-5 times a week, loving the way my legs and arms are looking, muscle is soooo sexy!!
I love it when women at the gym aren't afraid to handle the heavy weights. They put out a different vibe then those who spend most of their time training their glutes.
I’m only 5 minutes in and LOVING this! I absolutely think the things Tara is talking about are the unsaid things we ll go through and may not realize it.
Funny thing I had the opposite feeling. Well that's not true. I'm not hating it. It's just obvious this gal still has a lot to learn..
I’m not sure if if you and I are talking about the same point, but when she talked about a lot of young girls growing up equating the worth to their bodies, I started crying in my car. It’s how I’ve felt my whole life since I was little. I’m now 48 yo. I’ve been single most of my adult life and I can’t help but feel like it’s bc I’m not enough. I wouldn’t wish this feeling on anyone. It’s a truly lonely life.
@@wendyhutchinson5820 yes, I think this is something that most of us go through, yet never say or address these kinds of issues. Maybe we deny them and that they exist, and don’t realize how they effect us. Maybe one can go through life and never have to, but I think it’s something most go through than those who don’t.
Diet is 85% of our heath and exercise is the rest. Keep it up!
Love her. She is so dialed in on health fitness and wellness for all humans not just women.
This was absolutely great to listen to as a girl who is working to get stronger herself!! 🏋🏻♀️👍🏻
Mike, you already know, but I'll say it again.. Awesome program..!! Bringing her on your ch shows a good respectful side for females.. Thank you so much for bringing her on your ch. She's been through alot of shit and for her to make her lifestyle like this is just wonderful..!! Love it man take take
High reps low weight is good when you have little to no exercise background. It's good to lay that base then increase the weight to prevent injury.
it's good in general to change up your routine now and then, it creates a hyperthropy stimulus. If you're going for strength, I understand it's not ideal.
@@Cenot4ph Having lifted on and off over 40 years I do higher reps because my joints tell me to. I used to do heavy weights/low reps but not any more.
Very smart.
@@shelfcloud487 that’s why I highly recommend X3 Bar. I’m 59-yrs old and wanted to maintain (or increase) my strength and musculature without the stress on my joints. I know there are a lot of imitators out there, but I am really liking my X3 Bar! I’m only in my third week of use, but I can really feel the difference now that I’m used to the form and have watched Dr. Jaquish’s video demonstrations.
I know … I sound like a commercial!! LOL But I’m not affiliated with anyone and I have nothing to gain from recommending it, I’m just a happy consumer. 😃
@@CarnivorePatriot I started taking collagen and noticed a big difference in my joints. I take Creatine and I recently started taking HMB. I noticed an immediate difference when I started taking HMB as far as strength and endurance. I’m doing fine in the 15-30 range. At this point I’m not setting any records either, so I see no reason to push the envelope. I also time my sets out so I’m not spending hours to finish. I’ve got my workouts down to under an hour a day, whether it be weights or cardio.
Love this episode, good reminder to all of us life is a journey, don’t rush thru, enjoy the process and journey. Sometimes I got carried away by focusing too much on goal and neglect people and things around me. Always good to pause, take a moment to reflect every day so that we don’t get too absorb into rushing life.
This is exactly the video I’ve been waiting for to share with my female family members and friends. I’m a big advocate on working out and prioritizing protein. Thank you for this as I can now share this with the most
Nice to have these one on one interviews back. Thanks, Mike for all you do. Excellent interview. I love her passion on health and fitness. Super energizing.
Great video! These tips are super useful. Question for you... have you ever tried Next Level Diet? I got a muscle build up meal plan from them that's worked wonders for me.
High intensity, yes! But for my older brothers and sisters out there, make sure you warm up with a set or two with lighter weights first. Getting injuries is no fun:)
OMG the positive energy irradiating from this lady is so inspiring! I’ll definitely check out more of her. Outstanding content btw, thanks!
Today is my first time learning about your guest. I loved her energy and knowledge. It was great hearing her advice on lifting. Great lessons I’ll now incorporate. Thank you.
This was an amazing episode! Thank you Mike! You and Tara bring out the best ideas in your philosophies of life and wellness. This will be one of the podcasts that I listen to time and time again. Blessings .
Love love your interviews Mike! Keep up the great work buddy! 🥰
Tara, How inspiring! Thank you for your enthusiasm. I'm 47yrs old @ 28% body fat, and have a goal of 19% body fat. I'm glad I came across this video. You have so much helpful information. I especially loved be what you said...with each rep tell your muscle to GROW! 🙂
I loved this interview! I love what she said about how she came to realize that consciousness is the priority and the body is secondary. I have also found that my emotional work was instrumental in the changes I made and sustained in my body. Thank you.
100%. Spiritual growth made me start to honor my body. That meant better nutrition and adding exercise.
Tara is one of my favorite women; she’s a huge inspiration to me. 🥰💪Thank you so much for doing this interview!
Thanks Mike!
You've been bringing it!!!
She's amazing!! cannot wait for my lady to have a listen!!! 🔥🕉
ordering her book now!!
She's Dr. Lyon impressive, for the layman!!! 🤙🏾
Just started following you a few weeks ago and came across this video. Love the emphasis on loving your body, nourishing it, etc., as well as finding something you loved to do. I’m down 92 lbs and now love weight lifting, walking, as well as yoga! Great video… thanks for sharing!
Love a strong and eloquent woman
Thank you so much…. This is the answer I’ve been praying for…I’m ready for my transformation to begin
This was Terrific! Lots of Wisdom here. I'm looking forward to reading her book.
She gets where I'm coming from, and I see her, and I'm humbled.
I moved from training as an unhealthy obsession that disrupted my recovery, to now balancing training and recovery as two modalities that I oscillate between, in order to optimize eachother. My self identity narrative changed from a point of lacking, to now of unlocking my primal potentials with healthy habits. I was afraid of ending up like my grandfather, to now wandering how far I can go with my discipline. We might all started from a place of negative feelings, however we don't have to stuck in it, because movement is medicine.
Real talk and honesty are so much appreciated!
Best guest all year! Thank you, Tara! 🙏🏻 So many truth bombs! Keep inspiring!!
Love the authentic candor in this interview thank you!
I really enjoyed listening to her., especially about honouring your body. I always say, Protect your body. Respect your body. It is giving you everything you need to live and have fun! Keep that going for as long as possible. Great talk!
Feel so connected to Tara. Similar journeys. ♥️
Love her positivity!
love her attitude, subscribed to her! how Tara says how we all now we going to return to dust, this body is only 'rented', take care of it, be amazed by it, me: as fact, no one going to take care more of your body than you! take care of it while you have it, so when it gets 'old' its going to be more resilient to everything, psychologically and physiologically.
Great guest !! Keep up the excellent work Mike!!! 💯🙌🏽🙏🏽
Awesome colab love her!
Thanks Mike for having this amazing woman on! Learned a lot!!
Loved this!! 💖 thank you
Tara is great! So motivating!
Mike thank you so much for this! I appreciate everyone you’ve had in the show, but Tara’s energy is really infectious. Very simple approach, and I am excited to apply it as it sure seem to work! Get the stimulus then get out, sleep, earn your carbs! listening to your self, not being an ask-h&@e! 😆🥰
Thank you for introducing me to Tara. She is an incredibly inspiring person.
This woman motivates me! God Bless her!
I missed this notification, but I needed something good to listen to while I reorganize the garage!🤘🏿
Most informative video on health/nutrition/exercise I have watched thus far....cheers!
I also Love this video!! So motivating!!!! I'm an ex marathon runner and have done so much cardio my whole life and have been wanting to embrace lifting more! :)
Great watch ... I just sent this to my daughter !!! Thanks Mike ! Thanks Tara !! Grrrrrrrr
Fantastic and inspiring interview!
Another interview out of the park! Wow!
Everything she said is💯
Excellent conversation
This is an incredible conversation!
Your perspective and explanation is beyond appreciated!
Pregnancy and birth spurred this curiosity for me. I thought to myself my body can grow a human, what else can it do?
The benefits of good nutrition and exercise are such incredibly under utilized tools for great physical and mental health.
The biggest benefit to lifting heavy stuff for me, is it makes me feel mentally strong! I feel like if i can get in the gym and lift heavy things i can handle whatever life throws at me.
Im in the gym at 4am everyday. People ask how i get up so early. Its my number 1 priority every single day. Im just at the beginning of my personal training journey and hoping i can bring this knowledge to others 🥰 spreading the love and helping people live their best lives.
I totally resonate with so much of what she says. Great video. Thank you!
Newbie here 👋! This interview was life-changing for me! Can't thank you enough!
I have been lifting for about 12 years and absolutely love it, but I have to admit that the best results in terms of visual fitness and overall conditioning has been with high reps lower weight sessions 🤷🏻♀️🤷🏻♀️🤷🏻♀️
You can get away with that until about age 40 imo. You start losing a lot of muscle (approximately 1% per year) after that. This is why it’s so important to lift as heavy as you can. This will help you maintain what you have.
she has such an authentic soul wow
Excellent interview!!! Great content as always.
She’s very real and relatable and I love her passion because I believe it. She’s not just trying to be that typical motivational speaker.
Glad she's speaking from a women's perspective. Not enough women do resistance training. They are usually stuck being a beach body coach selling shakes and doing donkey kicks in their living room.
Great video, Mike. Keep up the great work!
Thanks good man!
It's very inspiring to hear Tara is a mother of 3.
How delightfully joyful she is!!
I have a lean frame and was going through a bulk phase, online advice was just eat more. Eating everything I could find (even trying my best to keep it "healthy") caused my autoimmune issues to flare up. I'm glad she mention how mindless eating can cause gut issues.
2 years into lifting and while my body has changed it’s not as significant as I wanted. Now I see why, the intensity and aggressiveness is something I avoided because it’s not a feeling I can tap into. It’s kind of scary tbh. I have always dropped the barbell when I start to reach that point.
I’m going to work beyond that now! I won’t stop until I make ugly faces and grunt! 💪🏽
Thank you for this, Mike! I’m so inspired!
If you don't have a friend to spot you then maybe try some machine or band work so that you can get used to going to failure with out risking being stuck under a bar.
Great content! So informative and inspiring 👏
I'm sure we are BFFs already! Great interview and love your approach Tara 💜
Inspiring. Just what I needed. Thank you.
Love this episode!
Very interesting and informative interview!
Excellent interview
Great video Mike & Tara!! Lots of nuggets of info … how bout addressing the older female lifting group 👍. Thank you
Great info, thank you Mike! I suggest the camera position should be about one foot higher .... still capturing the same head and body parts but from a higher angle would be more flattering. Thanks for listening.
For sure, the wide shot wasn’t ideal. Thanks for the note
My two favorite people!!
Great conversation! 👌 ❤
About high rep, low weight… I think it depends on the movement and which muscles you are working. There so many more muscles than the typical workout even touches. So, yes, we can work the same few muscles to exhaustion or we can work all the little guys that hold the big muscles and joints together, as well. The workout I do is focused on bringing in accessory muscles, and the movements are designed to more so twist and compress (think of an Indian burn or Chinese finger traps). If the weight is too high, then you can’t really finish the movement, plus it can put too much pressure on the back. I prefer to work out in heat and go nonstop, steady state, strength training for at least an hour. Just wanted to throw out another perspective on this. And, I love my body, btw, and I’m not afraid of building muscle. It’s more about being strong, flexible and having a sort of “cinching” of muscles around my major muscle groups, spine, hips, and joints.
Hi. Love it when you interview such interesting people. Can you please tell me how one might start lifting weights when there is a uterine or bladder prolapse issue. Thanks.
Light-weight/high-repetition works as proven by Les Mills Body Pump. The key is increasing weights as you progress. If you keep using 20 pounds for squat all the time, it won't stimulate muscle growth. Your muscles stay the same. At the same time, if you do not have correct forms in Body Pump, you would get hurt because Body Pump is a very high-repetition/speedy movement. If your goal is muscle size, you want to do high-weight/low-repetition.
Yes! Viktor Frankl said that there is always a tension in your life that indicates what is and what should be. He also said that you should not ask what life has to offer you but what do you have to offer life? We are being drugged out of our search for meaning
Drugged scared and distracted
This episode is so relatable. I worked hard during COVID to lose 20 lbs. I was walking 75-90 min and doing yoga 30 min daily. I reached my goal weight by being more active and eating higher protein. I decided to add strength training and gained back 8lbs in about a year. We moved during that time and I started having flare ups of my GI symptoms (autoimmunity). I followed a gut protocol prescribed by my functional medicine practitioner and had horrible die-off symptoms and my health took a nose dive. As a result, I stopped walking outside and getting sun and quickly gained back the 20 lbs despite continuing with my diet and doing resistance training 4-5X/wk. I had a hair test done recently that showed high uranium (possibly from our well water). Not sure what all caused me to crash but I have been gradually returning to doing my walks outside and reverse dieting to build more muscle and hopefully (naturally) improve my hormones. I’m starting to have hope again.
I like this format when you do it.
Paradigm changing. Thank you.
We are not enough, everyone has to move towards a better version of themselves simply because people who do so have more choice and those who don’t have less to offer. Self confidence like all beliefs needs to be supported by reality or it will suck energy. Only parents love you no matter what and even that has limits. Agree about muscle and meat making everything better and cardio and carbs being a waste of time.
Yes, youre a spirit with a soul that lives in a body. - Bible
This was great, thank you!
Still add it I see . Get some sleep and remember nothing is for free you reap what you sow.
No pain no Gaines is the motto! Loved this !
At 56, I do higher reps because that’s what my joints tell me to do. My workouts are still intense, but I’ve been doing (on & off) this for over 4 decades.
Eating Whole Foods and Lifting has brought so much good for me. After a very serious TBI and resulting brain surgery. Been at it for 7 months now and going strong. Still have lots of fat weight to lose but I am ok with the slow road and building my way forward
She was great. Let’s bring her back in the future.
Dayum girl tell it! Still struggling with the value thing! You are awesome and on point 👍🏽
What a great interview, and what an interesting woman. I really appreciate this. I am coming from the ground zero of health.
Thank you for this interview! You rock!!
I really wish more women would understand that needing a man is such a negative mindset. I'm 62 now I'm single even though I have some men who want to be with me I just don't want a guy. I'm healthy and love to exercise with yoga and pilaties for flexibility and dancing. I do it for myself to live long and not to get a man. 👍
I'm happily married and agree. I enjoy my husband when he is home, and enjoy myself when he is not. Every day is a gift. 👍
I go intense and I'm there for a long time, you get out what you put in. Facts
I really enjoy everything she’s saying can conceptualize everything she saying agree with everything she said. But when she talked about coaching and personal trainer in the industry and she gave a shout out that discouraged me because a lot of us don’t have that
RPE7 is a good range if you have issues with recovery. Low weights plus High repetitions is good for the tendons unless you go over 25 then you are wasting energy and might even start to burn muscle
Excellent perspective