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Building a great midsection takes work. Some people are naturally gifted when it comes to round muscular shoulders, peaked biceps or diamond calves, but no one has naturally great abs. Romane Lanceford is a leading fitness model, transformation coach and physique champion — his body, especially his abs, are now recognized around the world and his body is his living. As you can see he walks the walk, here are his tips for a chiseled midsection.
+ THE RIGHT MINDSET
“You can’t wish yourself to great abs. It takes a lot of focus to stay on track when you are dieting…suck it up because you are going to be hungry and there will be days you can’t be bothered. It’s going to take time so be patient. I put a picture on my fridge of what I want to achieve and look at it every day. Get your head in the game and you will see results in as little as 4 weeks.”
+ BURN MORE CALORIES
“A layer of body fat over strong abs keeps them hidden to the world. It isn’t rocket science so watch your total calorie intake and burn excess calories through exercise and cardio. This doesn’t just have to be running on a treadmill—choose what you enjoy whether it’s through sport, skipping, interval training, boxing or even the stepper, but burn those calories and commit to it at least 40 mins per day for at least 4 days per week. That fat isn’t going to disappear on its own is it?”
+ EAT YOUR WAY TO GREAT ABS
“It’s not just a case of restricting your calorie intake but it is about what you eat. We are all busy, but I manage what I eat every day and increase my protein intake through food and EFECTIV Whey shakes to keep my total protein numbers up. This helps make me feel fuller for longer and I also use it as a treat when I get any sweet cravings. See below for an example of my personal daily food intake when cutting for competition.”
MEAL 1
50 gms porridge with 2 scoops of EFECTIV Whey
MEAL 2
Chicken breast, sweet potato & salad, PRO-VIT Multivitamin
MEAL 3
Chicken breast, sweet potato & salad
MEAL 4
40 mins preworkout EFECTIV Whey shake in water
MEAL 5
Salmon with broccoli, 2 scoops AIM BCAA drink
MEAL 6
Total Fat Free Greek Yoghurt with EFECTIV Whey (my dessert)
+ EFFECTIVE TRAINING FOR 6 PACK ABS
"Remember the abdominal muscles are indirectly activated when you train other body parts especially when you do free weight exercises like squats and presses, so you don’t need to train them every day. So choose the right exercises and do them 3-4 times per week max.” Here is Romane‘s personal workout that takes no more than 15 minutes. This is a superset circuit for 5 sets with 20 reps, 30 seconds’ rest between sets. Add weights when you feel you want to add more tension as your abs get stronger over the coming weeks.
HANGING LEG RAISES TIP
Don’t swing & control the lift
CABLE CRUNCHES TIP
Keep midsection tight &crunch with abs, don’t use the arms to pull down
DECLINE SIT-UPS TIP
Hold a medicine ball with straight arms upwards
FRONT AB ROLL-OUTS TIP
Count to 5 on the roll-out
+ SO LET’S GET THIS STARTED!
Romane and his sponsors EFECTIV NUTRITION are willing to bet that following these simple tips you can make some great changes to your mid section. Share your results with us for the chance too…
WIN A ONE-YEAR SUPPLY OF EFECTIV WHEY PROTEIN
1 Take a picture holding that day’s newspaper to confirm date
2 Follow Romane’s tips above
3 4 weeks later repeat step 1 with EFECTIV Whey in picture
4 Post the pictures on instagram @efectivnutri
Best transformation chosen wins. Winner announced Nov 30th on @MensFitnessUK and @efectivnutri
Terms and conditions apply. No purchase necessary
