3 Tips for a Better 6-Pack

Posted: September 27, 2011 in Don't get fat, Put on muscle, Stay lean

Hello everybody! Before I get into this blog, I wanted to thank everybody for checking out my RIP Brandon Noland blog. I was a little hesitant to put it up at first because of how personal it was, but it seemed to have resonated with a lot of people. Almost 3,000 people read it, and 392 people shared it on Facebook! That is incredible, so thank you to everybody who checked it out.

Today I am going to give you my top 3 things to do for better abs, and it has nothing to do with doing 1,000,000 crunches. Look, the fact is that chicks like dudes with a six pack, and guys like girls with sexy abs. This is why we all want to take those “ab attack” and “ab blast” classes at the gym, or add an extra 15 minutes onto our workout to do sit ups & crunches. So here are 3 quick strategies to get better sculpted abs without spending a ton of time on the ground.

1) Diet: Diet is essential to creating nice abs. With chips & queso, candy, fast food, beer, etc you will transfom your six-pack into a “one-pack.” I can see changes in my abs from day to day. When I eat a bunch of crap, my abs do not exist. When I keep a cleaner diet, I can’t stop checking myself out in the mirror. Below are some awesome fat burning foods from Jillfit.com that will help you form your six-pack. One thing to keep in mind since “abs are made in the kitchen” or cafeteria in this case, is that less processed foods (i.e. anything that doesn’t come in a prepackaged encasing) will do best for shedding water and burning fat over the long term.

  • Grapefruit
  • apples
  • berries
  • chicken
  • bison
  • shrimp
  • egg whites
  • turkey
  • white fish
  • spinach
  • asparagus
  • broccoli
  • Oat bran
  • sweet potato

2) Weighted Movements-Instead of 100s & 100s of crunches, try doing weighted ab movements. Doing these movements will help give your abs that chunky look (chunky as in “popped out” not blubbery). For a super skinny guy, like myself, I was extremely interested on how to make my abs pop out. The key here is that without developed ab muscles, once you lose the fat on top, your abs will not show up in distinct bricks. Try the following exercises to help with the pop:

  • Weighted Declined Sit ups: Place a heavy plate on your chest, and do a full sit up on a declined bench. (3×10)
  • Cable (rope) Crunches: 4×12
  • Hanging Leg Raises: 3xFailure

3) Sprinting-If  you have been following my blog, you know that I am big on sprints, and no so much on long duration, steady-state cardio. Not that long duration cardio is not healthy, it just isn’t my style, and doesn’t help with fat loss as much as it does for weight maintenance. Sprinting is awesome for sculpting the outer shell of your abs, the crest between the obliques and rectus abdominals. For the best results you have to let yourself fully recover between sprints, and go at 100%  speed. See my sprinting routine here.

Just by making these 3 changes, I have seen awesome transformations in my abs. Diet for visability, weighted movements for thickness, and sprinting for the outer cage. Before doing these things I had a solid on to two pack (you know, with just a line down the middle.) depending on the day. Now, when I check myself out in the mirror I can count 6 distinguishable sections! Cool right? Well I think it’s cool.

I’m aware I’m not Obie Obadike, but I am improving!

  1. Mrs M says:

    Great article, just one comment re food list, know it’s not extensive, however would have been good to bring into ‘fat burning’ a few ‘fats’ like nuts, seeds, good oils.. makes it balanced in terms of how the food groups work together, as well as supporting principle to burn fat, we need to eat fat (the better kind of course) on the ‘whole’, hope it’s okay to share this 🙂

  2. College Body says:

    Love that you shared this! I could not agree with you more. Nuts & peanut butter are some of my favorite snacks.

  3. Love your blog and this post 🙂 I agree with everyyything 🙂 Diet is SO important and I have noticed the best results with HIIT cardio and cable crunches 😀

  4. survivingcandyland says:

    Diet is def the way to a good pair of abs. All my nutrition professors stress that so much. Your abs look amazing. Your blog is awesome.

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