Take A Flying Leap! Jump Through That Window And…

26 Jul

by Phillip Tomlinson

They are as old as the hills, but they never get stale.

Just peek into any gym and you may be lucky enough to see  the odd gym rat hanging from a bar doing exercises that elevate him all the way up to his chinnie-chin-chin. 

With a lot of effort.

That’s why, if nothing else, these exercises — military boot camp staples that would have you hanging like a bat — still remain tops when it comes to defining upper body strength.

Of course, I don’t have to tell you that whether you place your palms inward for the more challenging chin-up or outward for the little-less taxing pull-up, those two bad boys can be difficult.  Very difficult.

But, any way you slice it, because these twin terrors have been known to kick some butt to the point of embarrassment, it’s safe to say a majority of gym goers prefer to keep their feet firmly planted on the ground.

Except for one who caught my attention sometime ago.

She was really the exception, I realized, when she jumped up, clung to the bar like a chimp — and a champ, I might add — and matter-of-factly pumped out 10 repetitions of no-joke chin-ups.

Despite her small stature, she definitely packed a real no-nonsense wallop and, while effort was definitely not one of her shortcomings, I discovered through our subsequent conversation that  nutrition was.  Here she was doing one of the most difficult strength-training exercises, along with a kick-ass weight training routine, while practically running on fumes. 

This was all the more impressive, but definitely not smart because of the havoc she was wreaking on her body, especially when you consider the impact of nutrition on muscle development.  

While the right nutrition is a necessary constant, it is especially crucial before and after weight training sessions.  No ifs, ands or buts, this is where you need to keep the words “before” and “after” in the forefront of your brain.  In this instance, the definition of “before” and “after” is timing.  And it is everything.  Let’s put it this way:  With the right nutrition, timing could have the most impact on fat loss, muscle growth, recovery and physical performance.

I’m sure you will agree that if you are going to bust your chops working out you may as well get the most out of it.  So, since we’re now on the same page, I cannot stress this enough:  The timing of your meal is just as important as what’s in it.

When you put your shoulders to the wheel in a strenuous workout, you are in effect waging an all-out assault on your muscles.  Really.  That’s because free radical formation starts to tear down your muscles as does the trauma induced by the exercises.  And, as you may be aware, free radicals are molecules that have been linked by various studies to cancer, hardening of the arteries, heart disease, premature aging and so on.

Of course, the right pre-workout fuel, while minimizing the negative effects of free radicals on your body, can also prime you for optimum muscle growth and fat loss.

In addition, the muscle damage that occurs during exercise is beneficial because it allows you to sculpt that sleek, new high-performance you — but only after you have replenished muscle stores with the right post-workout nutrition to repair that damage.

That window, however, only remains open for so long after your exercise session ends.  And once it slams shut, you have in effect assaulted your body and left it defenseless.  So, if there was ever a great time to take a flying leap, it would be right here.  This is definitely one time when jumping through that window real fast could do you a lotta good.  This is where you will make the greatest gains.  In fact, your health may just depend it.

According to various experts, ignore this and you may very well be spinning your wheels to nowhere.

Since I know you’d rather be on your way to somewhere, you can find a pre- and post-workout meal guide in the BodiinSync Prescription below:




  1. Prepare a protein shake (with water) that supplies at least 40 grams of whey protein.  It is one of the easiest proteins to digest and has all the essential amino acids.  It is also one of the highest sources of branch chain amino acids which, among other things, promote healing and growth.  Use a product that contains little or no fat. 
  2. With regards to carbohydrate, this is one instance when sugar is appropriate.  You will need 40 to eighty grams of carbohydrates.  To do this, you could combine the protein, a banana, some berries (strawberries, raspberries, etc) a couple of ice cubes, half a cup of cooked oatmeal in a blender to make a creamy shake.
  3. Drink a half of the mixture 15 to 30 minutes before working out and the other half immediately after you workout.
  4. You may take your multi-vitamin here as well as vitamin E and C which, according to research, have been shown to help remove free radicals that cause muscle fiber breakdown.

NOTE:  As for the shake, you could simply make two identical shakes — one before with 20 grams of protein and 40 grams of carbohydrate, and another immediately after working out.  If you are on the go and cannot manage this, then a great option is to choose a product with 4o grams of protein and up to 80 grams of carbohydrates, mix with water and drink a half before working out and the rest after working.  Biotest Surge Recovery (1 1/2 servings) provides 25 grams of protein, 46 grams of carbohydrate and 2 1/2 grams of fat.

WHY SHAKES?  Because, in this case, liquid nutrition is best.  It hits your muscles in minimal time and with minimal effort on the part of your digestive system.


BODINSYNC GOES TO CENTRAL PARK — Join me for my fun and exhilarating Bodinsync Summer Challenge outdoor workout.  SCHEDULE:  Friday, July 30, from 6:30 p.m. – 7:10; Saturday, July 31, from 10:30 a.m. – 11:10.  For more information or to sign up, please send your E-mail to nattydregs@aol.com

Price:  $20 (usually a $90 value















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