For the last 15 years, Diego Sebastian’s shredded midsection has graced the cover of virtually every men’s fitness magazine in the world. During that time, he’s become a walking billboard for guys looking for the blueprint to the Holy Grail of ripped abs. What makes the 6-foot-4, 220-pound Sebastian even more impressive, though, is that even today – at the age of 46 – he shows no signs of slowing down.
That isn’t to say some things haven’t changed over the years – “I need to make sure to warm up a lot longer,” he jokes – but Sebastian’s savvy enough to know if it ain’t broke, there’s no need to fix it. He follows the same basic principles he did when he was in his 20s and doesn’t claim to have any secrets to share – just an old-school approach that combines intensity, isolation and consistency in both the gym and the kitchen.
DIEGO’S 5 RULES TO RIPPED ABS
1. Diet is King. “Abs are made in the kitchen. You can do all of the crunches you want, but your nutrition has to be on point. You can’t see abs under a layer of body fat.”
2. Be Consistent. “If you’re not on top of it, you’re just regressing. You need to be consistent to build endurance and strength and carry that week by week. If you’re not, you’re consistently trying to climb up that hill.”
3 . Don’t Skip Cardio. “I do cardio every day for at least 30 minutes, but usually an hour. If you aren’t consistently doing cardio, you’re never going to get lean.”
4 . Focus and Isolate. “Give your ab training your full attention and hit every area from different angles. I see a lot of people who are counting reps more than anything and not establishing the mind-muscle connection you need in order to grow.”
4 . Focus and Isolate. “Give your ab training your full attention and hit every area from different angles. I see a lot of people who are counting reps more than anything and not establishing the mind-muscle connection you need in order to grow.”
5 . Be Intense. “You have to train abs with the same intensity you do any other body part. I don’t mean go all-out every workout – know when to go full-throttle and when to maintain. But I keep that conditioning all year long so when I need to go hard, I’m ready to do that.”
THE WORKOUT
| Exercise | Sets | Reps |
| Weighted Decline Crunches superset with Bodyweight Decline Crunches |
2
2
|
25
25
|
| Cable Knee Kicks | 2 | 25 |
| One-Arm Cable Pulldown | 2 | 25 |
| Weighted Leg Lifts superset with Bodyweight Leg Lifts |
2
2
|
25
25
|
| Bicycle Kicks | 2 | 50-100 |
| *Cable Floor Crunches | 2 | 25/25 |
| *Done as a drop set, cutting the weight in half after the first 25 reps and immediately performing 25 more | ||
| **Rest for 30 seconds to 1 minute between exercises | ||
EXERCISES
Weighted Decline Crunches
Cable Knee Kicks
One-Arm Cable Pulldown
Weighted Leg Lifts
Cable Floor Crunches
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