Nutrition/ Fitness Quiz for ya?

Hey everyone,

Well well well...today's post will be a questionnaire on the topics of nutrition and exercise. I wanted to see your opinion on the questions below. okey doki...here we go:

1. What do you thinking is the no.1 reason why any nutrition regime fails?
2. When do you think is the best time to have your protein shake before or after your workout to enhance protein synthesis?
3. Running for 30 minutes or weightlifting for 30 minutes for boosting your metabolism and burn more calories?
4. When is the best time to take your creatine supplementation...after you did the loading period...before or after your workout to get better results such as muscle hypertrophy?
5. Is creatine supplementation healhty?
6. Are exercises such as abdominal crunch machine and twist abdominal machine safe and effective for you?
7. Which muscles you think are tight when someone is doing a lot of prolonged sitting as most of yaaaa?
8. Is it possible to lose weight and body fat if someone is eating 5 or 6 times a day ?
9. Which is the best form of warm up before your weight lifting workout or any other sport activity?
10. Which is the most effective diet regime on losing fat.....low fat diet or low carbohydrate diet and why?

Just go ahead and answer the above questions...please do not worry if the answers are wrong or right. Just doooooo it....Next post will be the answers, so make sure you check them out. I'm out.........

Do you ROW?

This is a great article on rowing exercises. I do not have to say anything...just check it out.

COMPARISON OF DIFFERENT ROWING EXERCISES:
TRUNK MUSCLE ACTIVATION AND LUMBAR SPINE
MOTION, LOAD, AND STIFFNESS

CHAD M.J. FENWICK, STEPHEN H.M. BROWN, AND STUART M. MCGILL

ABSTRACT
Fenwick, CMJ, Brown, SHM, and McGill, SM. Comparison of
different rowing exercises: Trunk muscle activation and lumbar
spine motion, load and stiffness. J Strength Cond Res 23(5):
1408–1417, 2009—The objective of this study was to investigate
3 different rowing exercises and quantify the muscle
activation of the torso and the hip musculature, together with
the corresponding spinal loading and stiffness. Seven healthy
male subjects from a university population were instrumented
to obtain surface electromyography of selected trunk and hip
muscles and to obtain spine position using an electromagnetic
spine position sensor, together with video analysis to calculate
joint moments. The 3 rowing exercises investigated are the
inverted row, standing bent-over row, and the standing 1-armed
cable row. The inverted row elicited the highest activation of the
latissimus dorsi muscles, upper back, and hip extensor
muscles. The lower activation of the lumbar erector spinae
muscles during the inverted row corresponded to the lowerspine
load measured. The standing bent-over row produced
large activation symmetrically across the back but produced the
largest lumbar spine load. The 1-armed cable row challenged
the torsional capabilities of the trunk musculature. Some ‘‘core’’
exercises may be better for rehabilitation (e.g., having the
training goals of modest muscle activation with low spine load),
while other exercises may be better for athletic training (e.g.,
resulting in higher muscle activation and larger spine load).
When prescribing ‘‘core’’ exercises, those wishing to spare the
low back may choose the inverted row given the lowest spine
load exercise. The standing bent-over row elicited large muscle
activation symmetrically from the upper to lower back, however
induced larger spine loads, but not surprisingly the highest

spine stiffness. If torsional endurance or strength is the training
goal, the 1-armed cable row might be considered.

Any questions....I'm out!