If you like lifting and getting strong, Ben Yanes’ IG page will really resonate with you. Craig and I love the educational content Ben produces. Ben is a personal trainer and educator of exercise mechanics based in New York.
Most women that we work with say they want a toned and athletic body. But where a lot of women go wrong (I did this too back in the day) is that they do a ton of HIIT, running, and boot camps. So, I wanted to get Ben on to talk about what building muscle and “getting toned” actually involves.
In this episode, Ben and I chat about:
➡️Ben’s training and athletic background
➡️Why HIIT and boot camps aren't the best way to build muscle
➡️Weight loss myths
➡️What happens when you first start lifting
➡️Forming better habits
➡️Why walking is essential for fitness and weight loss
➡️How muscle regulates insulin and glucose
➡️Frequency and volume of training
➡️Why doing more isn’t always better
➡️Training to failure for building muscle and why it's important
➡️Where to start if you’re new to lifting
➡️Should you swap exercises every four weeks?
➡️Once you reach your body goal how much work does it take to maintain it?
➡️Nutrition for growing muscle
Happy listening I hope you find this podcast helpful and don't forget to take a screenshot of the episode and share it on Instagram stories and tag me at @kittyblomfield. Each month I choose someone who has shared and they get a tub of Saturée Premium Collagen valued at $79.
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SHOW NOTES
02:58 - Ben’s training and athletic background
08:19 - Why HIIT and boot camps aren't the best way to build muscle
11:57 - Why running is a terrible way to lose weight and maintain weight loss
12:35 - Staying away from the weights room and not wanting to look bulky
13:59 - Why the recovery process from training is highly energy intensive
20:14 - Forming better habits
20:38 - Why walking is essential for fitness, weight loss and health
21:39 - Insulin sensitivity
25:36 - More muscle = more food
26:42 - How do you grow muscle
36:02 - Why people stray away from harder sets
39:55 - Shifting your perspective
41:31 - Why training to failure is necessary for building muscle
43:04 - Why using machines is incredibly valuable and joining a gym will make it a lot easier when you start training
55:47 - What's the definition of failure
01:01:58 - CNS fatigue
01:05:47 - Why swapping exercises every 4 weeks might not that be beneficial
01:09:20 - Being excited about developing the skill and progression
01:12:26 - Once you reach your body goal how much work does it take to maintain it?
01:16:39 - The importance of eating enough to grow muscle
01:20:40 - Nailing the basics
01:22:55 - Myths about food tracking
01:25:37 - Eating more and still being able to achieve your body and health goals
01:28:00 - The benefit of tracking your macros
01:32:32 - Activity and walking
01:37:59 - Exercise selection
01:44:50 - Working with a coach