Expansion Sit-Backs – Another Amazingly Effective Abdominal Exercise
You’ ve Probably Never Done Before (Video Article)
By David Grisaffi
There are literally hundreds of abdominal exercise you can choose from.
Not only that, most ab exercises have multiple variations which allow
for progression through increasing levels of difficulty. With such a
wide range of exercise to choose from it’s a shame that so many people
keep repeating the same boring workouts over and over again.
If you’re not changing your exercises regularly (continually challenging
yourself with more advanced movements as your strength increases), then
you’re on your way to staleness, boredom and progress plateaus. If you
want to keep improving your abs, week after week, then here is another
new abdominal exercise to add to your repertoire: Expansion Sit Backs.
I have had advised against over-dependence on the traditional sit up for
many years. Regular sit ups put too much pressure on your low back by
using your hip flexors and hamstrings to perform almost 2/3 of the work.
This over-tightens these muscles, pulling your pelvis forward and
eventually leading to low back pain.
If you want a six pack, take a pass on the standard sit up, if for no
other reason, than because there are better choices.
If you could swap out your old sit ups with a new exercise that could
minimize hip flexor and hamstring involvement, maximize abdominal
contraction and develop better abs without low back pain, would you do
it? Of course you would. And I have just the exercise for this – the
Expansion Sit Back. This exercise is not only a favorite of mine, it’s
also backed up by many EMG studies that compare hip flexor and abdominal
activation. The latest study coming out of Canada indicated that this
exercise produced the greatest abdominal activation while minimizing
flexor activation. Continue readingContinue reading Expansion Sit-Backs – Amazingly Effective Abdominal Exercise
Below you will find common supplements used for fat
Now that ephedra is banned, caffeine and caffeine-containing
substances are by far the most popular ingredients used in
energy and fat-burning supplements. Caffeine is found in the
leaves, seeds, or fruits of at least five dozen plants, and common
food sources of caffeine include soda, coffee, and chocolate.
Most people are familiar with caffeine and what it does to the
body, including stimulating the central nervous system, raising
the heart rate, and increasing alertness. Although research has
demonstrated that caffeine is a thermogenic which increases fat
oxidation, caffeine taken by itself is unlikely to produce any
significant amount of real world fat loss. Caffeine is more
commonly used as an additive agent in thermogenic stacks, as
with ephedrine in the ephedrine-caffeine (EC) combination.
If you decide to use the caffeine in coffee as a natural
thermogenic, please use organic coffee if possible! Coffee is one
of the most pesticided and herbicided products in the world,
followed by cotton.
Guarana or kola nut is really just another name for caffeine.
Guarana is also known to treat diarrhea, decrease fatigue, curb
the appetite, and help with arthritis pain. Guarana also helps to
reduce hangovers from alcohol abuse and headaches during
Aspirin is often added to the ephedrine-caffeine stack
(collectively known as the ECA stack). Aspirin is a blood thinner,
which amplifies the effect of the thermogenics ephedrine and
caffeine. Aspirin is often listed as white willow bark extract,
from which it is derived. Ephedra and caffeine work
independently of aspirin, and excessive use of aspirin can be
harsh on the stomach lining.
The amino acid L-carnitine is used (and required) to release
energy from fat. Research shows that individuals who
supplement with L-carnitine while engaging in an exercise
regimen are less likely to experience muscle soreness.
You may see labels that list ‘acetyl’- L-carnitine. This version of
L-carnitine does basically the same thing as regular L-carnitine:
metabolize food into energy.
Although L-carnitine is often marketed as a fat burner and
included in many fat-burning supplements, the research is
conflicting and inconclusive. Real world results have not
matched the advertising hype. Furthermore, the dosages used
in many product formulations may be insufficient to elicit any
potential benefits. Continue readingContinue reading Do Fat Burning Supplements Part II
Question: Do fat-burning supplements or weight loss pills
Answer: Some supplements that are marketed as ‘fat burners’
really do have scientific research supporting their effectiveness,
while other fat-burning products make claims that are
completely unsubstantiated. The majority of the researchproven
products are thermogenic in nature, which means they
work by temporarily stimulating your central nervous system
and increasing your metabolic rate, thereby burning more
calories. The most common example of a legitimate
thermogenic fat burner is the ephedrine-caffeine combination,
or its herbal equivalent (for example, Ma Huang, kola nut or
The downside is that stimulant-based fat burners are dangerous
for some people with pre-existing health problems such as high
blood pressure, thyroid disorders, or cardiovascular disease.
They may be harmful even to healthy individuals if abused or
taken in excess. Ephedrine and caffeine are drugs, and as with
any drug or medicine, those who have contraindications should
not use them. You must use them with caution and common
sense, and not exceed recommended dosages.
Now that ephedrine has been banned in the United States for
use in weight loss or fat-burning formulas, supplement
companies have raced to find a replacement for what was their
top seller and major cash cow. The ingredients in these
ephedrine-free fat-burning products varies, but most often
include synephrine (essentially a weaker cousin of ephedrine),
green tea extract, yohimbe, caffeine, guarana or kola nut.
Although you may feel an energy buzz from these stimulantbased
products, few, if any, of these ingredients (with the
possible exception of green tea), have significant fat-burning
benefits that have been proven through research.
Other fat-burning supplements in the post-ephedrine-ban era
are stimulant-free (no buzz) and seek to improve thyroid
function, increase insulin sensitivity, suppress cortisol, or
decrease appetite. Like most ephedrine alternatives, the
majority of the ingredients in these next-generation fat burners
are also largely unproven and without much scientific support
backing their advertising claims.
In addition to lack of research with the newer crop of fatburning
supplements, is that the quantity of active ingredients
in many products is often insufficient to produce any beneficial
effect. Furthermore, secret proprietary formulas often do not
reveal the amount of active ingredients used. What you might
get is a diluted product with an ineffectual dosage of the active
ingredient. The product that actually reaches the consumer
often contains only a fraction of the dosage used in the
research. For example, a product may advertise green tea as one
of the active ingredients in its formula, and quote research
about its fat-burning and health benefits. However, the product
may contain such a small dose that it is virtually ineffective.
Another example is the commonly advertised cortisolsuppressing
supplements that contain phosphatidylserine (PS).
In well-conducted studies, PS has been shown to suppress
cortisol, and these studies are quoted in the advertisements for
the product. However, unknown to the consumer, the dosage
contained in each serving of someYet another way that supplement
companies deceive the consumer is by quoting research about ingredients that were
administered intravenously during research, but oral ingestion
of the compound was not even studied!
The best ways to avoid being scammed are to get your
supplements from a reputable source, purchase pharmaceuticalgrade
products, verify that all ingredients and their dosage in
standardized extract are listed on the label, and do your
homework by reviewing the research before spending a dime.
If you choose to experiment with any of these various types of
fat-burning supplements’or any other kind of supplement for
that matter’understand that no supplement can help you burn
fat without proper diet and exercise. Even the words “fat
burner” are somewhat misleading, in my opinion.
Fat burners burn very little fat. They may increase your
metabolism, which should ultimately burn fat, but they do not
elevate your metabolism high enough or long enough for
anything major to happen. After taking these products, the
major effect most people feel is a 15- to 30-minute energy buzz
or “rush,” as their central nervous system is stimulated, much
like the effect of drinking a very strong cup of coffee.
To create a substantial fat-burning effect, you must create a
caloric deficit and elevate your body’s metabolism over the
course of an entire day. Fat-burning supplements are not magic
pills. At best, the products that are well formulated with
scientifically proven ingredients in the right dosages may
provide a few percent increase in your results. At worst, the
products may be complete scams with no scientific support, or
with insufficient dosages to burn anything but a hole in your
wallet. Also, keep in mind that even the most effective
thermogenic products become less effective the more you take
them. Your body literally becomes immune to them, and you’ll
notice diminishing effects over time.
Using excessive amounts of stimulant-based pills may cause
harmful side effects. They can damage the stomach lining and
kidneys, and exhaust your entire nervous system, or cause
uncontrollable shaking, jitters, or nervousness. If you’ve never
used a stimulant-based (thermogenic) fat burner before and you
don’t know how your body will react, consider starting with only
half the recommended dose on the back of the bottle, then work
your way up to the full dose. Keep in mind that dosages can and
should be related to body weight, although the dosages listed
on many products do not take this into consideration; ‘normal’
dosages can be dangerous for people with low body weights.
More on the subject next week…stay tuned
these are more questions are answerd in detail by getting a copy
of Firm and Flatten Your Abs at http://www.flattenyourabs.net
Also visit my blog at
Firm and Flatten Your Abs
About The Author
David is the author of Firm And Flatten Your Abs an online best seller
which teaches you how to lose body fat and develop ‘six pack abs’ while
improving strength, function and athletic power at the same time. You
can contact David or learn more about his programs at