I've been doing a lot of asking, and exercising a few times every week for a few months now. I keep getting different and sometimes conflicting advice from each person I ask, though I figure asking a wider amount of people will generate some normalcies of advice that I can focus on ^^
What I've been told:
*Before working out*
-eat something, but at minimum leave your self 30 minutes between eating and working out
-stretch
*Working out* (keep in mind these are all different suggestions I've received, not cohesive instructions)
-pyramid scheme (i.e. 10 sit ups, break, 20, break, 30, break, 20, break, 10.)
-as many sit ups as you can do, then 10-20 minutes later do that many plus 5-10 more
-stay away from sit ups, they're bad for your back, focus on crunches
-sit ups with weights held on chest and behind back
-lay backwards on a couch so that your butt is against where your back would rest and vice versa, hook your lets over the top, and do a ton of crunches
*After working out*
-stretch
-eat something 30 or so minutes after
-jog??
Anyway that's mostly the stuff I've been told, and here's what I've been doing myself: I've got a weight bench, and i sit on that, hook my legs on the brace so that my knees are bent at a 90 degree angle, hold fifteen pounds of weight behind my head with my arms, and do 30 sit ups like that, then I hold the weight in place and try to hold still with my body 45 degrees or so to the weight bench, which I can barely sustain for about 15 seconds, then I move the weight to the right side of my back and hold there, working out the left side of my abs, repeating 15 sec hold, then the same on the other side. I do this all about every other day.
So far, I have hardly any noticeable results, but if I sorta flex my torso area I can start to see some muscle. Some things I'd like particular advice on:
-Am I doing anything horribly wrong?
-If I keep doing what I'm doing, and want to "step it up", should I increase the repetitions, or increase the amount of weight I'm using?
And, I'd love to hear everyone's suggestions for getting a six pac, especially those who have ones already, so that I may envy you ^^;;
You need to work on loosing that fat. Just doing situps isn't going to cut out. At the very least you need to do some cardio consistantly, about 3-4 times a week. The muscle is there, it's just hidden by the fat.
Some of it is genetics too. Some people just aren't born to have 6 packs. But generally, cardio is the thing you have to focus on most if you want a 6 pack. That involves a lot of running, eating correctly/cutting calories and getting enough sleep.
it really depends on what stage you are in. get your body fat index read. Initially to lose weight you have to do a solid amount of cardio. I personally like bike riding and swimming as low impact options, but you need to do these for longer inorder to get the same effect as 45 minutes or running. You are really looking to get a sustained heart rate thats pretty high. Once your at the size you want to be in, do crunches and pushups. I find that machines (until you are at a certain point) are a waste of money to invest in. If you dedicate yourself to doing crunches and pushups you'll be fine. You get the same movement in situps and in crunches, crunches are a lower impact option on your back and allow you to do more reps than situps.
Swimming really is the best overall way to get in shape. It does give you huge shoulders, but its one of the few full body cardio workouts that you'll see results in. I don't swim competatively in college but we are allowed to practice with some of the college team which gives good motivation. Find a buddy who wants teh same goal as you and you two can motivate each other to get into shape. it always works better to have a support network as opposed to just yourself.
As everyone else has already said it's about cardio and fat burning. Lots of running and watching what you eat will get you there. Swimming and biking are also good options but take much longer for the same effect.
The best crunch/sit-up workout I've found to actually strengthen ab muscles is to hold weights behind your head on a decline bench instead of a flat one. If you stay in control all the way down it keeps your abs tight and burning through the entire exercise. It's brutally more effective than typical crunches. It only takes 60 or so to make you sore for a day.
You have to drop down to 7-11% body fat to have a six pac. It's an extremely hard standard to reach, because you're often fighting your genetics.
Also, everyone eats more than they think they are, and 75% of weight is determined by diet. Increasing an exercise routine means nothing without changing your diet.
You have to drop down to 7-11% body fat to have a six pac. It's an extremely hard standard to reach, because you're often fighting your genetics.
Also, everyone eats more than they think they are, and 75% of weight is determined by diet. Increasing an exercise routine means nothing without changing your diet.
True true and very related. Doing stomach crunches and all that will make your abs bigger, but they won't be visible under your belly fat. To make them visible, you have to have very little fat anywhere in your body, because abdominal fat is the most resistant fat to lose.
You can still be healthy and fit and not have visible abs (ecxept maybe when you do crunches, then you can see them bulge up) so I'd focus on what you are capable of doing and not how you look.
To make them visible, you have to have very little fat anywhere in your body, because abdominal fat is the most resistant fat to lose.
Too bloody right. I have little fat on the majority of my frame (I'm around average or so), but my belly pudge just refuses to disappear. It's hilarious because it stands out so much more because I'm much more toned elsewhere.
I'm actually strongly considering becoming vegetarian in an effort to chip away at the pudge since the best way for me to monitor my diet is to completely overhaul it.
surprisingly the answers above are pretty accurate. Magic players aren't so nerdy after all.
1. Low body fat % - There is no such thing as spot fat loss. Your body loses fat as a whole. You can do hundreds of crunches and still not see a six pack. Fat loss diet is key.
2. Cardio
3. Resistance exercise - Core exercises like squats and deadlifts which put tremendous amounts of pressure on your torso. Also weighted crunches.
All of these give very good advice. I know it's cliche to say it, but abs are made in the kitchen, not in the gym. You'll have to cut out refined sugars, too much salt, and starchy carbs.
To me, there is not point in working out your abs (other than to have strong abs) if the fat is not gone. If you have most of the fat gone, then you have a good starting point for getting a 6 pack.
The way that my personal fitness staff had people do cardio to lose fat is 5 min. of warmup, 25 min. cardio in their 80% max HR, then 5 min. cool down. You can probably bump this up a little, but if you push too hard, the workout will become anaerobic, which doesn't burn fat as well.
In my own experience, the best cardio is jump rope and swimming. If I ever felt like I need a 6 pack quickly, I would do jump rope first thing in the morning (on empty stomach) and right before I go to bed (amps up my metabolism while I sleep). This combined with cleaning my diet up would work wonders quickly, but my genetics also allow me to do this. For some people, it would take much longer.
Now onto the ab exercises. Situps do nearly nothing and I'm actually surprised most people don't know that by now. You have to do crunches, and to really get your abs to "pop out", you have to do weighted crunches. You have to add weight as a resistance, because ab muscles are just like other muscles (in some ways) that get bigger when you add weight. The best ab exercise that one can do is where you hang from your feet upside down and then crunch up. It is hard to find a place where you can do this, but the second best exercise is hanging from a bar and crunching your legs up. I've heard before that anyone who does that every day will have a six pack guaranteed.
The last part is genetics. It is probably the most important thing to consider when in a gym. Everyone has the ability. It just will come at a different rate than others and certain techniques work for certain body frames. However, don't ever use genetics as an excuse. You have to try to be the healthiest you that you can be.
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The best way I've been able to clean up my diet is just by cutting out processed food altogether; never buy or eat anything out of a box. This is also cheaper, and although it takes a little bit more time, I've found that it's mentally easier to eat better if you've invested time and money into making your own food than to just go out and buy low-fat yogurt or whatever other people do.
Also, I'm not sure if this is going to apply to what you're going to do for exercise, but if you're going to try and build muscle, you're going to need a lot of protein; I make sure to get around 1g/1lb of weight. So, for a 150 lb. person, around 150g of protein/day should suffice.
Thanks for the wonderful advice everyone! I have been considering becoming a vegetarian lately as half of my family recently took it up... I'm sure it would help with the weight loss, but what about the muscle gain? I'd imagine it would be harder due to a lack of protein.
Swimming sounds like a most excellent idea, I had not considered that. Any advice on what sorta swimming we're talking? I know most of the different type of strokes and what one means by "laps", but have never swam outside swimming lessons I took when I was a little one
For the ab exercise: it sounds to me like the best option I can take (as I have nowhere to hang upside-down xD) is to do what I was told about going backwards on the couch, as that is easy and allows for me to stretch beyond 90 degrees with weight behind my head. Again, I'd like to know your thoughts on which method is better for abs when working your way up- more repetitions, or increase the weight?
The best exercise I know of is the weight training one, where you suspend your upper body whilst securing your legs. You then take ten or so weights of whatever mass you feel like using and move them from the right side of the platform to the left, stopping when you remove the weight, when it's above your chest, and before you put it down on the left. Then repeat until all the weights are gone. Then do it all in reverse order until exhaustion.
Thanks for the wonderful advice everyone! I have been considering becoming a vegetarian lately as half of my family recently took it up... I'm sure it would help with the weight loss, but what about the muscle gain? I'd imagine it would be harder due to a lack of protein.
Swimming sounds like a most excellent idea, I had not considered that. Any advice on what sorta swimming we're talking? I know most of the different type of strokes and what one means by "laps", but have never swam outside swimming lessons I took when I was a little one
For the ab exercise: it sounds to me like the best option I can take (as I have nowhere to hang upside-down xD) is to do what I was told about going backwards on the couch, as that is easy and allows for me to stretch beyond 90 degrees with weight behind my head. Again, I'd like to know your thoughts on which method is better for abs when working your way up- more repetitions, or increase the weight?
It's true. Muscle gain is very difficult without meat, but there are so many other ways to get protein. Cottage cheese, milk products, whey protein, beans, peanut butter, and eggs all have a decent amount of protein. However, those products are not going to be like beef who are injected with steroidal hormones, so therefore will not help as much as eating beef or chicken or any other animal that is hormone treated. This kind of muscle gain is not really needed to have a six pack unless you're talking about the "he-man", "growth hormone" stomach that many bodybuilders have.
When you're doing ab exercises, like all workouts, variety is the key. It may be good to stick with an exercise for a while, but you need to mix it up and try new and tougher exercises. I'm pretty sure there's a lot of info on the 'Net. Increasing the reps may help you burn fat if you're actually sweating a lot during the ab exercises. This helps your six pack in it's own way. Increasing the weight makes each ab muscle bigger, but this takes a long time and obviously the difference will be only several millimeters. You're not going to see an ab muscle go from 1 inch by 1 inch to 1.5 inches by 1.5 inches, short of some illegal injections.
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I have been considering becoming a vegetarian lately as half of my family recently took it up... I'm sure it would help with the weight loss, but what about the muscle gain? I'd imagine it would be harder due to a lack of protein.
Weight loss shouldn't be the goal you are striving for. You want to change your body composition so that you have less bodyfat and more lean body mass. Weightloss is normally associated with this (especially if you start with a high bodyfat) but isn't always a result. It's very possible to have little weight variation or in rare cases even gain a little while losing bodyfat. Muscle gain is a separate process from fatloss, and unless you are genetically gifted for it, the two don't mix well. Fat loss requires a caloric defecit (consuming calories at a rate slower than your body burns them), while muscle gain requires a caloric surplus (consuming calories at a rate higher than your body burns them).
If you want to see abs, you need to cut body fat. That said, either way you will want to eat lots of protein which is essential for muscle growth and maintainence. 1-1.5 grams per pound of bodyweight is a good amount. You will want to get this from healthy protein sources. Salmon, tuna, turkey, chicken, shrimp, etc. I would also recommend whey protein powder if you are having trouble getting enough protein in your diet. As for becoming a vegetarian, it isn't necessary to do so to eat healthy (and it can often work against you).
Swimming sounds like a most excellent idea, I had not considered that. Any advice on what sorta swimming we're talking? I know most of the different type of strokes and what one means by "laps", but have never swam outside swimming lessons I took when I was a little one
I've recently started swimming for some fun cardio a few days a week, and I only do freestyle currently. Previous to this I hadn't swam in over a decade, so my first several attempts were pretty sad. Right now I just keep going until I get tired enough to quit, which is usually around 1000-1500 meters.
For the ab exercise: it sounds to me like the best option I can take (as I have nowhere to hang upside-down xD) is to do what I was told about going backwards on the couch, as that is easy and allows for me to stretch beyond 90 degrees with weight behind my head. Again, I'd like to know your thoughts on which method is better for abs when working your way up- more repetitions, or increase the weight?
Since your goal is a six-pack (i.e. fatloss), do less weight with more reps. 4 sets of 12-15 reps. 60 seconds rest between each set.
Ah, and if you get to a point where you have a good diet, and exercise regularly, look into mesotherapy to get rid of that last bit of fat (it works insanely well at burning away hard-to-target fat, like the tiny remains on obliques and that last bit of fat on your abs.
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I propose that anyone offended by their commentary about Richie ("Good riddance that he is dead", ect.) NEVER credit these artists on custom cards where their art is used.
My cards will all have ComboFTW as the artist from now on.
@ FoodChainGoblins: Thanks for the info, I love eggs and penut butter (and nuts for that matter) so it should be do-able ^^ I have refrained from looking for any online work out routines, as I have found in the past that many of them contradict or end up advertising something like a weight-loss product or Bowflex lol. Word of mouth (well, in this case, type of hand :p) from those who have successful experience working out is much more to my liking.
@ TisforTOOL: Thanks for the info too I think I will give vegetarianism a shot, and try my best to maintain a good amount of protein intake. After reading your advice, I went ahead and tried some repetitions and was able to do 15 crunches on the couch with 25lb weight behind my head @ 4 repetitions, so I'll stick with that for a bit til it stops making me so sore
@ ComboFTW: I have no idea what mesotherapy is, so I wikipedia'ed it. After reading it, I decided I do not like it. I am completely against injecting my body with anything like that, so it ain't for me. Has it worked well for you?
Heh, this is pretty useful advice. My girlfriend has requested that for her next birthday (June 30) I get a steady six pack. Admittedly, I've got the good genetics that can make fat melt away in less time than it would normally take. I think I'll be visiting the elementary school across the street and hanging from the monkey bars. Here's hoping I don't fall, though.
For what it's worth, though, i was on a strict sit-up schedule and got some results. I jsut wish my lower abs didn't stick out as much.
@ ComboFTW: I have no idea what mesotherapy is, so I wikipedia'ed it. After reading it, I decided I do not like it. I am completely against injecting my body with anything like that, so it ain't for me. Has it worked well for you?
I actually work at a medispa in downtown chicago, so I know a bit about this stuff
Yeah, I tried it a while ago after being too lazy to work on my obliques - I have had a good died, a decent workout routine weekly, but nothing was working, so I asked the doctor if i could try it. Worked out phenomenally - two weeks/two treatments later, I was exactly where I wanted to be.
Funny thing is, mesotherapy for fat reduction ALWAYS works. Sometimes more, sometimes less, but I don;t think we've ever had a patient that it hasn't worked on to some degree.
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Greedy Artists make me sick.
I propose that anyone offended by their commentary about Richie ("Good riddance that he is dead", ect.) NEVER credit these artists on custom cards where their art is used.
My cards will all have ComboFTW as the artist from now on.
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What I've been told:
*Before working out*
-eat something, but at minimum leave your self 30 minutes between eating and working out
-stretch
*Working out* (keep in mind these are all different suggestions I've received, not cohesive instructions)
-pyramid scheme (i.e. 10 sit ups, break, 20, break, 30, break, 20, break, 10.)
-as many sit ups as you can do, then 10-20 minutes later do that many plus 5-10 more
-stay away from sit ups, they're bad for your back, focus on crunches
-sit ups with weights held on chest and behind back
-lay backwards on a couch so that your butt is against where your back would rest and vice versa, hook your lets over the top, and do a ton of crunches
*After working out*
-stretch
-eat something 30 or so minutes after
-jog??
Anyway that's mostly the stuff I've been told, and here's what I've been doing myself: I've got a weight bench, and i sit on that, hook my legs on the brace so that my knees are bent at a 90 degree angle, hold fifteen pounds of weight behind my head with my arms, and do 30 sit ups like that, then I hold the weight in place and try to hold still with my body 45 degrees or so to the weight bench, which I can barely sustain for about 15 seconds, then I move the weight to the right side of my back and hold there, working out the left side of my abs, repeating 15 sec hold, then the same on the other side. I do this all about every other day.
So far, I have hardly any noticeable results, but if I sorta flex my torso area I can start to see some muscle. Some things I'd like particular advice on:
-Am I doing anything horribly wrong?
-If I keep doing what I'm doing, and want to "step it up", should I increase the repetitions, or increase the amount of weight I'm using?
And, I'd love to hear everyone's suggestions for getting a six pac, especially those who have ones already, so that I may envy you ^^;;
Swimming really is the best overall way to get in shape. It does give you huge shoulders, but its one of the few full body cardio workouts that you'll see results in. I don't swim competatively in college but we are allowed to practice with some of the college team which gives good motivation. Find a buddy who wants teh same goal as you and you two can motivate each other to get into shape. it always works better to have a support network as opposed to just yourself.
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The best crunch/sit-up workout I've found to actually strengthen ab muscles is to hold weights behind your head on a decline bench instead of a flat one. If you stay in control all the way down it keeps your abs tight and burning through the entire exercise. It's brutally more effective than typical crunches. It only takes 60 or so to make you sore for a day.
Also, everyone eats more than they think they are, and 75% of weight is determined by diet. Increasing an exercise routine means nothing without changing your diet.
You can still be healthy and fit and not have visible abs (ecxept maybe when you do crunches, then you can see them bulge up) so I'd focus on what you are capable of doing and not how you look.
Too bloody right. I have little fat on the majority of my frame (I'm around average or so), but my belly pudge just refuses to disappear. It's hilarious because it stands out so much more because I'm much more toned elsewhere.
I'm actually strongly considering becoming vegetarian in an effort to chip away at the pudge since the best way for me to monitor my diet is to completely overhaul it.
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1. Low body fat % - There is no such thing as spot fat loss. Your body loses fat as a whole. You can do hundreds of crunches and still not see a six pack. Fat loss diet is key.
2. Cardio
3. Resistance exercise - Core exercises like squats and deadlifts which put tremendous amounts of pressure on your torso. Also weighted crunches.
To me, there is not point in working out your abs (other than to have strong abs) if the fat is not gone. If you have most of the fat gone, then you have a good starting point for getting a 6 pack.
The way that my personal fitness staff had people do cardio to lose fat is 5 min. of warmup, 25 min. cardio in their 80% max HR, then 5 min. cool down. You can probably bump this up a little, but if you push too hard, the workout will become anaerobic, which doesn't burn fat as well.
In my own experience, the best cardio is jump rope and swimming. If I ever felt like I need a 6 pack quickly, I would do jump rope first thing in the morning (on empty stomach) and right before I go to bed (amps up my metabolism while I sleep). This combined with cleaning my diet up would work wonders quickly, but my genetics also allow me to do this. For some people, it would take much longer.
Now onto the ab exercises. Situps do nearly nothing and I'm actually surprised most people don't know that by now. You have to do crunches, and to really get your abs to "pop out", you have to do weighted crunches. You have to add weight as a resistance, because ab muscles are just like other muscles (in some ways) that get bigger when you add weight. The best ab exercise that one can do is where you hang from your feet upside down and then crunch up. It is hard to find a place where you can do this, but the second best exercise is hanging from a bar and crunching your legs up. I've heard before that anyone who does that every day will have a six pack guaranteed.
The last part is genetics. It is probably the most important thing to consider when in a gym. Everyone has the ability. It just will come at a different rate than others and certain techniques work for certain body frames. However, don't ever use genetics as an excuse. You have to try to be the healthiest you that you can be.
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Norin the Wary, Grimgrin, Adun Oakenshield (taking forever to build)(dead format for me)Also, I'm not sure if this is going to apply to what you're going to do for exercise, but if you're going to try and build muscle, you're going to need a lot of protein; I make sure to get around 1g/1lb of weight. So, for a 150 lb. person, around 150g of protein/day should suffice.
Swimming sounds like a most excellent idea, I had not considered that. Any advice on what sorta swimming we're talking? I know most of the different type of strokes and what one means by "laps", but have never swam outside swimming lessons I took when I was a little one
For the ab exercise: it sounds to me like the best option I can take (as I have nowhere to hang upside-down xD) is to do what I was told about going backwards on the couch, as that is easy and allows for me to stretch beyond 90 degrees with weight behind my head. Again, I'd like to know your thoughts on which method is better for abs when working your way up- more repetitions, or increase the weight?
It's true. Muscle gain is very difficult without meat, but there are so many other ways to get protein. Cottage cheese, milk products, whey protein, beans, peanut butter, and eggs all have a decent amount of protein. However, those products are not going to be like beef who are injected with steroidal hormones, so therefore will not help as much as eating beef or chicken or any other animal that is hormone treated. This kind of muscle gain is not really needed to have a six pack unless you're talking about the "he-man", "growth hormone" stomach that many bodybuilders have.
When you're doing ab exercises, like all workouts, variety is the key. It may be good to stick with an exercise for a while, but you need to mix it up and try new and tougher exercises. I'm pretty sure there's a lot of info on the 'Net. Increasing the reps may help you burn fat if you're actually sweating a lot during the ab exercises. This helps your six pack in it's own way. Increasing the weight makes each ab muscle bigger, but this takes a long time and obviously the difference will be only several millimeters. You're not going to see an ab muscle go from 1 inch by 1 inch to 1.5 inches by 1.5 inches, short of some illegal injections.
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Draft - (I wish I had more time for limited...)
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Norin the Wary, Grimgrin, Adun Oakenshield (taking forever to build)(dead format for me)Weight loss shouldn't be the goal you are striving for. You want to change your body composition so that you have less bodyfat and more lean body mass. Weightloss is normally associated with this (especially if you start with a high bodyfat) but isn't always a result. It's very possible to have little weight variation or in rare cases even gain a little while losing bodyfat. Muscle gain is a separate process from fatloss, and unless you are genetically gifted for it, the two don't mix well. Fat loss requires a caloric defecit (consuming calories at a rate slower than your body burns them), while muscle gain requires a caloric surplus (consuming calories at a rate higher than your body burns them).
If you want to see abs, you need to cut body fat. That said, either way you will want to eat lots of protein which is essential for muscle growth and maintainence. 1-1.5 grams per pound of bodyweight is a good amount. You will want to get this from healthy protein sources. Salmon, tuna, turkey, chicken, shrimp, etc. I would also recommend whey protein powder if you are having trouble getting enough protein in your diet. As for becoming a vegetarian, it isn't necessary to do so to eat healthy (and it can often work against you).
I've recently started swimming for some fun cardio a few days a week, and I only do freestyle currently. Previous to this I hadn't swam in over a decade, so my first several attempts were pretty sad. Right now I just keep going until I get tired enough to quit, which is usually around 1000-1500 meters.
Since your goal is a six-pack (i.e. fatloss), do less weight with more reps. 4 sets of 12-15 reps. 60 seconds rest between each set.
I propose that anyone offended by their commentary about Richie ("Good riddance that he is dead", ect.) NEVER credit these artists on custom cards where their art is used.
My cards will all have ComboFTW as the artist from now on.
@ TisforTOOL: Thanks for the info too I think I will give vegetarianism a shot, and try my best to maintain a good amount of protein intake. After reading your advice, I went ahead and tried some repetitions and was able to do 15 crunches on the couch with 25lb weight behind my head @ 4 repetitions, so I'll stick with that for a bit til it stops making me so sore
@ ComboFTW: I have no idea what mesotherapy is, so I wikipedia'ed it. After reading it, I decided I do not like it. I am completely against injecting my body with anything like that, so it ain't for me. Has it worked well for you?
For what it's worth, though, i was on a strict sit-up schedule and got some results. I jsut wish my lower abs didn't stick out as much.
I actually work at a medispa in downtown chicago, so I know a bit about this stuff
Yeah, I tried it a while ago after being too lazy to work on my obliques - I have had a good died, a decent workout routine weekly, but nothing was working, so I asked the doctor if i could try it. Worked out phenomenally - two weeks/two treatments later, I was exactly where I wanted to be.
Funny thing is, mesotherapy for fat reduction ALWAYS works. Sometimes more, sometimes less, but I don;t think we've ever had a patient that it hasn't worked on to some degree.
I propose that anyone offended by their commentary about Richie ("Good riddance that he is dead", ect.) NEVER credit these artists on custom cards where their art is used.
My cards will all have ComboFTW as the artist from now on.