Tag Archives: muscle building supplements

A Healthy Way To Get A Leg Up. Wow!

13 Jan

PhilLegUpSmlby Phillip Tomlinson

Sometimes a leg up is more than you expect.

And what a leg up it was!

Wow!

Right there from the other side of the variety store I had gone into just to look around.

There she was with a leg up.  And I mean way up.

To put it into perspective, a-hundred-and-eighty-degrees-way-up.

Yes, and if you must know, it could be referred to as a complete split — one leg firmly planted on the ground and the other pointed way up there to the heavens.

Heavens!  What a look!

Know what I did?

I took her home.  Yup.

And, yes, that postcard with an eighty-something-year-old woman at a bus stop, her body pressed up against a light pole, one leg snaked up against it into a complete split, is still my favorite postcard never-to-be-mailed to anyone.

Now that’s a leg up!

What’s your idea of a leg up?

Need a minute to think?

Well, here’s a suggestion:

Postpone your thinking by checking out the BodinSync Prescription below and trying its version of a healthy way to get a leg up.  You may notice that it’s an even more effective take on a routine that has already been covered in this blog.

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BODINSYNC PRESCRIPTION

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  1. Select a moderately weighted dumbbell.  Place one leg, instep-side behind you on a weight bench to assume a lunge position as in diagram 1.   The other leg should be firmly on the ground in front of you.  CAUTION:  Be sure to position your front leg at a distance that will not cause your knee to protrude past the front of your sneakers when you lower yourself into a full squat.  Place the dumbbell on the outside of  the foot on the ground (placing your free hand on the ground to assist you if need be) and re-assume the lunge position.  See diagram 1.  Check your stance for a firm base before proceeding.

    diagram 1

    diagram 1

  2. Now, lower your hips and reach across your body with the hand furthest away from the planted leg and snatch the weight as in diagram 2.

    diagram 2

    diagram 2

  3. As you raise yourself back up from the squat, use the other hand to re-enforce the one holding the weight as in diagram 3.  Simply do this by curling your fingers on top of the snatching hand.

    diagram 3

    diagram 3

  4. Continue your motion upward raising your arms over the shoulder opposite the leg on the ground.  See diagram 4.

    diagram 4

    diagram 4

  5. At the top of the arc above your shoulder, begin to descend again by lowering your hips and swinging the weight across your body — as in diagram 5 — just past your knee.  THAT’S ONE REPETITION.  Immediately begin to raise your arms and body back up to start the next repetition.  Do 10 repetitions on each side.  CAUTION:  On the squatting portion of this wood-chopping motion, be sure to reach sufficiently across your body so as not TO strike your knee.

    diagram 5

    diagram 5

TIP:

You may vary the difficulty of the squatting portion of the routine by lowering your hips to a manageable height, going lower as you become stronger.  You may also vary the load by experimenting with different weights.

NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to chairotom@gmail.com to arrange for a class at the low introductory price of $20

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The One-Two Punch: A Thing Of Beauty

25 Jun
 by Phillip Tomlinson
  
If you’ve seen it delivered, you’ll agree it’s a thing of beauty.
 
Boxing’s one-two punch combo.
 
Don’t think so?
 
Just take a visit to memory lane and check out master blaster Muhammad Ali ripping incoming opponents to shreds while feeding them leather.
 
Worked like a charm.
 
Yes, the one-two punch has its place in history.
 
HEALTHY DESTRUCTION
   
But while this is not about eating leather I’m, nevertheless, talking destruction.
  
Destruction of that something that can be a royal pain the in-the-you-know-what to us all.
 
Fat.
 
Yup, that’s right.  An almost immovable pain in the butt.
 
Almost.
 
Now, assuming you are consistently putting in your time at the gym, you may be overlooking one nutritional, fat-shredding strategy that amounts to a helluvah one-two combo.
 
Chances are you may already be making use of whey protein which, with its impressive amino acid profile, is one of the most powerful fat-burning and muscle-building supplements you can include in your arsenal.
 
But, since this is about a one-two punch, you know there’s more.  More protein.
 
Casein.
 
With its higher calcium content, casein can be a lot more beneficial in terms of total fat loss.  And with researchers finding that it’s best to have the correct balance of calcium and protein, they believe casein to be superior in maximizing fat loss.
 
AN EFFECTIVE ONE-TWO PUNCH
 
With whey and casein, you are truly looking at an effective one-two punch.  That’s because, in addition to their fat-burning and muscle-building prowess, they provide protein when your body needs it most.  Whey, when you need quick protein — just before or after a workout.  The slow-digesting casein when you need a steady stream of protein, for example, at night when you are asleep.
 
So, if you haven’t yet, give this one-two combo a try as you supplement your healthy eating habits, and you’ll find it working for you to great effect.
 
As for casein,  it has an added bonus  — with researchers touting its ability to guard against colon cancer. 
 

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BODINSYNC PRESCRIPTION

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TIP 

Wanna dampen the hunger pangs you often wake up with in the morning after all that sleeping without eating?  You can preserve your toned frame by having the following before going to bed: 

  1. a casein protein shake without any carbohydrate
  2. a glass of milk
  3. whey protein with a teaspoon of canola oil, especially if you are unable to handle casein.  The canola oil will cause the protein to be released slowly, thereby spreading it over a longer period.

The whey or casein protein could be mixed with water or, say, a 4o calorie glass of almond milk.

NOTE:

Interested in trying out some fun and functional ways to improve your physical fitness?  You’re welcome to send your E-mail to kerolinson@gmail.com to arrange for a class at the low introductory price of $20