Training/ nutrition quiz answers!

Hey to all,

Well, it was about time to provide the correct answers for the training/ nutrition quiz given 3 weeks ago. I just wanted your opinion on these questions to see what you really think. Here are the answers:

1. The no.1 reason why most of the nutrition regimes failed is ADHERENCE. Yes, adherence is the missing link. You can follow a really basic diet or a more strict diet, but most people forget to keep up with their original plan. Of course there are a lot of reasons why a nutrition plan fails, but from my experience adherence is an issue. It would seem that the steps are easy, but people can not follow the basic steps such as eat 5 times a day, drink at least 2 liters of water daily, always eat a meal that consist of protein, carbs and fats etc.
2. Having a protein shake before training can increase protein synthesis than having it after. The best combination is having a meal or shake before and something after training.
3. Running or weightlifting for 30' for boosting your metabolism and burn more calories overall......of course weightlifting is superior. Please just promise me that whenever you have 30' free to execise that always weightlifting would be your choice.
4. It is shown in most of the studies read that creatine supplementation after weightlifting workout can boost muscle hypertrophy. Creatine supplementation can be also used for enhancing endurance performance as well.
5. As far as I know, creatine supplementation is safe with no side effects. I also use it from time to time for an extra boost.
6. Abdominal crunch/ twist abdominal machines are common in most of the commercial gyms......hmmmm my opinion...stay away from those exercises. They are the worst for your spine believe me. Always avoid them.
7. You already know that prolong sitting is not good for you. The muscles that are tight after such activity are your glutes, hamstrings, hip flexors and upper back/ posterior shoulder.
   
8. 5 meals per day can help you lose excess fat and weight. Guidance for these 5 meals is essential though. Stop thinking that eating once or twice a day will help you or drinking only liquids will save you...it does not work and its bad for your health as well.
9. Combination of foam rolling, active flexibility and corrective exercises are the way forward towards your warm up regime.
10. A low carb diet is proven to be better than low fat diet in terms of low body fat percentage.

This is it....you have the anwers. Do you agree or disagree? I'm outtttttttttt!