Data Collection

Data samples and collection:

From food blog kitchendaily.com:

“Many people want to lose excess weight around their mid-section. Exercise is a great way to start, but diet is also hugely important to losing that belly fat.

Sugar and processed carbs are the culprits behind a lot of weight gain. Trade in those processed foods for healthy dishes like salmon. Lean proteins like salmon andtuna can boost your metabolism. (Plus, they’re delicious!) For a snack, be sure to grab a handful of almonds. Since they are filled with proteins and healthy fats, almonds will help to keep you fuller longer so that you’re not tempted to snack on unhealthy foods. Try not to skip meals either. Skipping meals causes your metabolism to slow down.

People tend to forget one of the most essential and simplest aspects to being healthy: Water. Staying hydrated not only keeps you fuller, but it also helps to prevent excess bloating. On the other hand, it’s a good idea to stop drinking alcohol when dieting since drinking tends to make you hungrier. Alcohol also lowers inhibitions, which could make you less inclined to stick with your diet and overeat instead.

It seems logical that, in order to improve your abs, you do sit-ups; however, it’s full-body exercises that will burn off that excess belly fat.”

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From: http://www.unm.edu/~lkravitz/Article%20folder/abdominal.html

Ab workouts for a flat toned belly:

“1. a. Legs open, both arms extended over head with clasped hands; torso lift
b. Hands around thigh and some with hands in front of thighs: guided buttocks lift
c. Keep legs extended, bring arms along side and do quadratus lumborum lateral flexion

2. a. Feet in, knees out, one foot on top of the other; regular crunch
b. Roll to side (knees bent, arm by ear): lateral crunch with outside leg lifting
c. Supine position: Note all following actions on same side: arms extended by ears: lateral flexion, rotation, reach up with both arms (HOLD), release & then other side

3. a. Buttocks lifting crunch
b. Arms overhead; circumduction with torso
c. Hands on thighs; lift hips and lift torso & hold while pushing hands isometically against thighs

4. a. Single arm extended crunch: eccentric emphasis
b. Other arm extended crunch: eccentric emphasis
c. Both arms extended crunch: eccentric emphasis

Multi-Stimuli

1. Unilateral rotation (both sides)

2. Bent knee, straddle leg position and lift buttocks: (Hold torso off ground)

3. Arms extended above shoulders, feet together with legs towards ceiling; shift legs side to side and torso side to side

4. Arms extended by ears; 1 leg extended on floor: lift & hold torso then lift & hold 1 leg

5. Continuous rotation (circumduction) of torso with random STOP & HOLD, change circumduction direction

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From Twitter @HealthyFoods and Instagrams such as @SquatGuide and @exercisesforabooty

Screen Shot 2015-02-24 at 8.52.01 PMScreen Shot 2015-02-24 at 2.56.39 PMScreen Shot 2015-02-24 at 2.56.12 PMScreen Shot 2015-02-24 at 2.55.03 PM

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From: http://www.ncbi.nlm.nih.gov/pubmed/11255140

Why protein is important in building muscle:

“Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance exercise improves muscle protein balance, but, in the absence of food intake, the balance remains negative (i.e., catabolic). The response of muscle protein metabolism to a resistance exercise bout lasts for 24-48 hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy. Amino acid availability is an important regulator of muscle protein metabolism. The interaction of postexercise metabolic processes and increased amino acid availability maximizes the stimulation of muscle protein synthesis and results in even greater muscle anabolism than when dietary amino acids are not present.”

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