100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

Ask The Fighter Diet Girl: Nordin's Abs, Traps, And Cheat Meal Secrets

Pauline Nordin, founder of the Fighter Diet, answers your burning questions about six-pack abs, building big traps, and cheat meals. Watch her new video column!

Immediate results are gratifying because you see change quickly, but transforming your body doesn't work that way. There is no free, easy pass to improve your appearance. In order to build muscle, get lean, and look great, you have to do the work. That's the Fighter Diet way! To earn a six-pack or ridiculous traps, you need to lift more, lift heavy, and lift smart. I can help.

Ask The Fighter Diet Girl Episode #4

Watch The Video - 2:08




Q
How Long Did It Take to Get Your Insane Six-Pack?

My abs are actually my worst muscle group. They like to hold water and bloat, but I've put a lot of work into them. It took about five years of heavy-duty, old-school training to develop the thickness in my abs.

It's the thickness of the abs combined with a lean body that makes my six-pack visible. I pose, too, so that helps. You don't see many pictures of me straight on. Most important, of course, is time, hard work, and dedication. You won't build a killer six-pack in six minutes.

How Do I Get Bigger Traps?

A lot of guys want bigger traps that make their neck look huge. Some women, though, are a different story. They don't want bulging traps that go up to their ears.

My favorite way to train my traps is to add a little shrug to the end of a deadlift. Many compound exercises work your traps, so unless you need to train that muscle to add definition and mass for a show, you don't need anything extra. Do variations of your favorite lifts with a shrug added in.

How Often Can I Eat a Cheat Meal?

To stay lean you can't cheat on your diet everyday—you'll just get fat. Obviously it is different for different people, but you can't cheat every day. If it were that easy, you wouldn't diet at all.

Set aside one or two days per week one which you have an extra calorie budget—say, 500 calories. This approach allows you to enjoy something extra without feeling guilty. On that note, I don't call these meals cheat meals. I use the phrase treat meals instead. Cheat implies that you should feel guilty. If you feel guilty after you've had a treat, it's not worth it.


Bookmark and Share

Related Articles

About The Author

When I work out, my ambition is to push my body harder and harder every time to see how much it can take how much pressure it can stand Pauline Nordin

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.6

Out of 10
Good
7 Ratings

13

Comments

Showing 1 - 13 of 13 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Kovenant

Rep Power: 0

  • rep this user
Kovenant

Your Beautiful with all respect you deserve.

Jul 27, 2013 4:20pm | report
rexjones44

Rep Power: 0

  • rep this user
rexjones44

She is, and the thing is in general she doesn't look disgustingly ripped. When she flexes is like O.O but amazing physique.

Jul 28, 2013 8:13pm | report
Kovenant

Rep Power: 0

  • rep this user
Kovenant

Hell yeah Bro!

Jul 30, 2013 6:58pm | report
bsalkeld

Rep Power: 0

  • rep this user
bsalkeld

Awesome abs! Love the comment about the cheat meal as well. Well said Pauline.

Jul 28, 2013 11:36pm | report
  • Body Stats
  • ht: 15'3"
  • wt: 183.42 lbs
  • bf: 10.0%
jwethall

Rep Power: 0

  • rep this user
jwethall

I love how real Pauline is. Who in the fitness industry admits to holding water naturally or being naturally endomorphic? Not many. Its refreshing and very inspirational.

Article Rated:
Jul 28, 2013 11:52pm | report
Kovenant

Rep Power: 0

  • rep this user
Kovenant

We Gonna retain water all time in our bodies, the big difference is made when are low in Fat%

Jul 30, 2013 7:00pm | report
SithLordsReclmr

Rep Power: 0

  • rep this user
SithLordsReclmr

thank you :)

Jul 29, 2013 12:18pm | report
BIHAjdin

Rep Power: 0

  • rep this user
BIHAjdin

Honest and upfront 1 respect points good job love this! people forget it takes time and hard work!! Thank you

Article Rated:
Jul 29, 2013 12:37pm | report
PDeV1

Rep Power: 0

  • rep this user
PDeV1

Great article ! Same for me, treat meals. Or reward, because you have been straight for long time!

Article Rated:
Jul 29, 2013 5:30pm | report
hakd

Rep Power: 0

  • rep this user
hakd

My x girlfriend had anorexia (eating disorder) and looked the same as this girl, where did the muscle building end and the extreme starving started when it comes to girls and bodybuilding/fitness?!

Jul 30, 2013 8:41am | report
  • Body Stats
  • ht: 15'0"
  • wt: 180.78 lbs
  • bf: 10.0%
Kovenant

Rep Power: 0

  • rep this user
Kovenant

Anorexic person get muscles broken via rhabdomiolysis they get lean as a table but a what price sacrificing muscle, Remember the get BMI around 16 so that means very low body mass index. and when you test fat % mostly they have around 10% and weight 90 lbs and your WTF how, = no muscle under Fat skin pad.

Jul 30, 2013 7:04pm | report
Beast9000

Rep Power: 0

  • rep this user
Beast9000

in love lol

Article Rated:
Jul 31, 2013 7:49am | report
Beast9000

Rep Power: 0

  • rep this user
Beast9000

in love lol

Article Rated:
Jul 31, 2013 7:49am | report
Showing 1 - 13 of 13 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com