Weight Loss For Women: eat more, train less, get results podcast

#200 - Are you making these mistakes with your training with Ben Yanes

15 Sekunden vorwärts
15 Sekunden vorwärts

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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Kitty Blomfield @kittyblomfield

Ben Yanes @ben_yanes


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

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