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 muscleHappy 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.If you loved this episode please help us get the word out to more women and leave a written review and a 5-star rating. Leave a review and rating on iTunes HERE.You can review on Spotify HERE.LINKSJoin our 7-Day Eat More, Train Less, Get Results ChallengeLearn more about our 16-week Winatlife Accelerator Program: Book your callSaturée products: use discount code KITTY05 for 10% offFollow:Kitty Blomfield @kittyblomfieldBen Yanes @ben_yanesSHOW NOTES02:58 - Ben’s training and athletic background08:19 - 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 loss12:35 - Staying away from the weights room and not wanting to look bulky13:59 - Why the recovery process from training is highly energy intensive20:14 - Forming better habits20:38 - Why walking is essential for fitness, weight loss and health21:39 - Insulin sensitivity25:36 - More muscle = more food26:42 - How do you grow muscle36:02 - Why people stray away from harder sets39:55 - Shifting your perspective41:31 - Why training to failure is necessary for building muscle43:04 - Why using machines is incredibly valuable and joining a gym will make it a lot easier when you start training55:47 - What's the definition of failure01:01:58 - CNS fatigue01:05:47 - Why swapping exercises every 4 weeks might not that be beneficial01:09:20 - Being excited about developing the skill and progression01:12:26 - 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 muscle01:20:40 - Nailing the basics01:22:55 - Myths about food tracking01:25:37 - Eating more and still being able to achieve your body and health goals01:28:00 - The benefit of tracking your macros01:32:32 - Activity and walking01:37:59 - Exercise selection01:44:50 - Working with a coachAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy