February Fitness: Day 5 - Weight training & diet ideas - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

February Fitness: Day 5 - Weight training & diet ideas

By Stephanie Byars - bio | email

CAPE GIRARDEAU, MO (KFVS) - We wrap up our fitness week with a look at some fitness myths & facts.  Here are a few from fitness expert, Shawn Taylor:

  1. Myth:  If you haven't lifted in a while or before and then you begin you WILL bulk up and look like a guy or a bodybuilder." Throwing around a few dumbbells will never make anyone a bodybuilder.  You'll have to do much more than that but that's another show. There are body types…
    1. a.    Ecto- hardgainer: general slim or skinny, difficult to build muscle or gain weight
    2. b.    Meso-  athletic build; easy to build muscle  
    3. c.    Endo-generally round and soft shape; easy to put on body fat and muscle

 2.    Myth:  Hitting the gym (weights) will turn your body fat into lean sculpted muscle."  This is false. You can't turn an apple into an orange and the same is true of body fat and muscle. You can elevate your metabolism such to turn your body into a fat burning machine thereby exposing that hard earned muscle but that's about it.

3.    Myth:  Doing crunches/abs work will get the abs(midsection) I've always dreamed of? Abs are made in the KITCHEN not the gym!!!  

4.  Fact:  Squats and other intense leg exercises will increase the size of your rear(buns, hips and thighs).  This is true and it's good that it is because it works both ways.  If the right resistance matrix is applied anyone can gain as much muscle as genetically possible which means the antithesis is also true.  There are those who "challenged" in this region of the body and so if the right resistance matrix is applied anyone can also lose as much weight as they'd like.

5.    (M or F?) The best cardio is teadmilling, biking, and /or ellipticizing? The best  cardio anyone can do(pending their ability) is fusion fitness, a light weight resistance based protocol that can be applied anywhere, anytime. 

According to Taylor, "When you're developing your fitness goals it's imperative that they're exciting and fun because odds are you're going to be at it for a while.  Begin by searching the fitness and who's who magazines. Searching your body type will give you a close indication of what you may look like in the end.  This usually stirs up a bit of excitement because you're now seeing the 'future you' now." 

Taylor, also known as "The Fitness Guy," provides this protocol to get started:

Bi's, tri's and shoulders: Option#1

Series1

Series2

Series3

Jax(30)/ shoulder rolls(30)

Overhead extensions

Alt. hammer curl(15)

Lateral extensions(15)

Lateral kickbacks

Bb curl(15)

Frontal delt raise& flye(15)

Crank

Band curls(30)

 

Option #2 mix it up

Series1

Series2

Series3

Jax(30)/ shoulder rolls(30)

Lateral extensions(15

Frontal delt raise& flye(15)

Overhead extensions

Lateral kickbacks

Crank

Alt. hammer curl(15)

Bb curl(15)

Band curls(30)

Taylor also has some ideas for breakfast to get your day started right!

If you're choosing to eat after a workout the best thing to eat would be something that's quickly absorbed such as protein shake and ½ to full banana.

Fitness Guy Parfait

      4-5 crescent ice cubes(pre-blend first)

      whisk 2 scoops your favorite vanilla protein powder w/ ¼ c. skim milk

      blend for 30 sec

      add ¼ c. frozen blueberries

      blend for 30 sec

      pour into glass; garnish w/ another ¼ c. frozen blueberries and 2-3 T crushed Kashi Go Lean Honey &Flax cereal

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