• Follow us


7 Steps to Get The Perfect Summer 6-Pack

Prepare to upgrade your abs.abs-stock-GettyImages-998035336

Real talk: Getting a six-pack is hard work. Just watch the video from Youtube fitness guru Jordan Yeoh below. 

That's what you're about to learn, in case it wasn't obvious—the art of carving out your ab ladders. Washboards. This can be achieved, and there are some precise steps you can take to do it—and you might see results in time to rock it on the beach before the summer is over.

ADVERTISEMENTThanks for watching!Visit Website

Writing for Fatherly, Julia Savacool makes the following necessary points:

So the first step to a six-pack is watching what you eat, and sticking to lean meats, vegetables, and cutting out all sweets and most carbs.

The second step is committing to an intense ab-focused strength-training routine — not the twice a week deal you do now, but three to four times a week, with determination and focus — to see your abs transform themselves. The good news: Many of the moves don’t require machines or extra weights, so you can do them in the convenience of your own home.

The final ingredient to building your six-pack is a solid dose of daily cardio. Developing your overall fitness will help train your body to use energy more efficiently, and teach it to start torching calories the minute you begin to move. And that’s key because you can have the strongest abdominals in the world, but if they’re covered with a layer of fat, you’ll never see them.

ADVERTISEMENTThanks for watching!Visit WebsiteADVERTISEMENTThanks for watching!Visit Website

So let's get specific. Here are Fatherly's seven basic steps with our brief explanations:

Step 1: Eat Less Fat, and More Proteinsteak

This one is almost as simple as it sounds. Protein is important because it fuels recovery following workouts, aids in building muscle. It's thermogenic as well, which simply means it aids in burning body fat.  

Step 2: Count Your CaloriesDunks

Yeah, leave these alone. In the effort to reduce that body fat obscuring those washboard abs, all that happy talk about focusing on nutrients and the burn is fine, but in the end, dropping the kcal intake is vital. A deficit of 200 calories per day—meaning if you normally eat 2,500, you need to drop it to 2,300—does the trick for many. 

Step 3: Pick Exercises That Hit Multiple Muscle GroupsThe Rock Workout

Isolation exercises are for bodybuilders. And The Rock (see above). To really get the body working on burning fat and building the muscle for those abs, you have to go for compound work. Planks and reverse crunches are excellent for core work, hitting the entire complex of muscles needed to support that six-pack, and deadlifts and squats don't hurt, either.

Step 4. Make Your Cardio Workouts More Intense (And Shorter)Make like Tom Cruise and book. 

Make like Tom Cruise and book. 

Burpees and sprints, sprints and burpees. Tabata intervals—go hard for 20 seconds, rest 10, do that for four minutes straight. Fitness gurus slag on medium intensity cardio a little too much but HIIT (high intensity interval training) has been proven to aid in burning fat.

Step 5. Hanging Leg Raises

This is an ab exercise that doesn't get taken seriously enough for all the good it does, as it works the sometimes neglected lower abdomen as well as deeper muscles for overall core stability. Ab man Jordan Yeoh gets them right for you above.

Step 6. Prioritize Hydrationdrinking-water-hydration-GettyImages-959492640

This is overall fitness advice we've all heard a thousand times. When it comes to unveiling those abdominal muscles, hydrating boosts overall energy and helps prevent water retention and bloating.

Step 7. Vary Your Routine.workout

Varying what you do is great just to stay interested, but according to Fatherly, it's also good to really work the abs in meaningful ways. They suggest additional core-centric moves like these:

Pronated Leg Raises. Lie flat on your back, legs straight, hand tucked beneath your lower spine for support. Engage your abs and raise legs to about 45 degrees. Lower. Do 10 times.V-Holds. Sit on floor, knees bent, hand tucked under your knees. Engage your core and slowly raise your feet off the floor several inches. Once you find your balance, extend your legs in front of you, creating a V-shape with your body. Hold 60 seconds.Bicycle. This favorite of aerobic classes everywhere gets your heart rate up with working your obliques. Start on your back, knees bent, hands behind your head. Raise your head and feet off the floor and begin cycling your legs back and forth as it you re riding a bike. Bring opposite elbow to knee as you go. Do 60 seconds, rest 20 seconds, and go again.

There you go: a blueprint for a six-pack. Get busy, and remember, you can always stop once sweater season kicks in again.

Deputy Digital Editor 

Read More

Leave A Comment

More News


Sony's new A7R IV has their biggest sensor 2019-07-16 13:40:20Sony has debuted its highest-resolution full-frame camera ever with the reveal of the A7R IV. The camera features a 61-megapixel back-illuminated sens

Persol reissues the 4 Lenses style from 1935 2019-07-16 03:19:00Before there were sport shields or wraparound sunglasses, there were the "glacier glasses" that offered full peripheral protection. One of the first

Nomad brings heavy duty upgrades to its cable 2019-07-16 03:00:00Nomad's cable lineup is getting an overhaul for 2019 with some help from their partners at Dupont. The company has wrapped the entirety of their cabl

The 2020 Lincoln Navigator goes monochromatic and adds 2019-07-15 06:00:00The new Lincoln Navigator isn't done collecting accolades, the company has revealed the car's update for 2020 with a new collection of Monochromatic

One of the most incredible photography books on 2019-07-15 05:00:00Imagine if NASA and its archives were shot with the same reverence and attention to detail as an Apple product. This is exactly what you'll find in B

Byredo introduces their new eyewear range 2019-07-15 03:00:00What began as a fragrance brand is slowly evolving into a full-on luxury goods company as Byredo adds eyewear to its range of fragrances, leather good

000 releases its tenth issue 2019-07-15 03:00:00Niche publishers like 000 continue to prove that print is alive and well amid a struggling magazine market. Focusing solely on Porsche enthusiasts wit

Bertucci Japan's A-1S delivers stealthy field watch styling 2019-07-15 03:00:00Bertucci has released a limited edition A-1S Field for Japan and while it's a Japanese exclusive, it won't be too hard to get your hands on one if y

The adidas Archive visualizes the brand's history through 2019-07-15 03:00:00Whether it's Yohji or Yeezy, there is no denying adidas' massive impact on pop culture through the years. Taschen and authors Christian Habermeier a

Ducati's new limited edition Panigale celebrates 25 years 2019-07-15 03:00:00Considered by many to be one of the most beautiful and iconic Ducatis ever built, the 916 is celebrating its 25th anniversary with a limited edition P

1 Hotels opens its first west coast property 2019-07-12 22:09:271 Hotels is bringing its sustainable approach to luxury hospitality with its first hotel on the west coast. Now open on Sunset Blvd. in West Hollywood

Canyon cuts no corners with its new Ultimate 2019-07-12 20:08:24Canyon wanted to build the best racing bike out there with a lightweight disc brake road bike that made no compromises when it came to performance. Th

Real Men Real Style

5 Rules To Wear Canvas Sneakers (Even If 2019-06-29 07:55:21The post 5 Rules To Wear Canvas Sneakers (Even If You’re Over 30!) Ultimate Men’s Guide appeared first on Real Men Real Style. Related po

10 Things Stylish Men NEVER Do (Not Even 2019-06-27 07:55:46The post 10 Things Stylish Men NEVER Do (Not Even In Their Dreams) appeared first on Real Men Real Style. Related posts:Seduce With Style | Sexiest C

10 Style Tips For Men: Simple Things ANY 2019-06-25 07:55:04The post 10 Style Tips For Men: Simple Things ANY Guy Can Do To Look Better appeared first on Real Men Real Style. Related posts:Gen X vs Gen Y &ndas

How To Attract Women Easily (Without Talking) 2019-06-22 07:55:25The post How To Attract Women Easily (Without Talking) appeared first on Real Men Real Style. Related posts:Gen X vs Gen Y – Difference Between

10 Kick Ass Life Lessons The Military Taught 2019-06-20 07:55:28The post 10 Kick Ass Life Lessons The Military Taught Me appeared first on Real Men Real Style. Related posts:2015 Holiday Gift Guide | 125 Practical

5 Simple Habits For A More Productive Life 2019-06-18 07:55:13The post 5 Simple Habits For A More Productive Life (How To Get Sh!t Done Fast!) appeared first on Real Men Real Style. Related posts:5 Bad Habits Th

10 Quick Tips To Increase Confidence (Build Your 2019-06-15 07:55:22The post 10 Quick Tips To Increase Confidence (Build Your Self Esteem) appeared first on Real Men Real Style. Related posts:5 Simple Ways To Boost St

How To Spot A Liar (Bad Body Language) 2019-06-09 07:55:35The post How To Spot A Liar (Bad Body Language) appeared first on Real Men Real Style. Related posts:Have The Courage To Be The Best Dressed Man In T

10 Rules For Buying A Suit (Men’s Suit 2019-06-08 07:55:02The post 10 Rules For Buying A Suit (Men’s Suit Buying Guide) appeared first on Real Men Real Style. Related posts:5 NEWBIE Style Rules To Brea

Dads and Grads: The Ultimate RMRS Gift Guide 2019-06-07 07:55:53The post Dads and Grads: The Ultimate RMRS Gift Guide 2019 Edition appeared first on Real Men Real Style. Related posts:Guide to the Suit Jacket Blaz

10 Reasons You’re Going Bald (Hair Loss Causes 2019-06-06 07:55:55The post 10 Reasons You’re Going Bald (Hair Loss Causes In Men) appeared first on Real Men Real Style. Related posts:Harvey Specter Suits 10 R

Maxim - The Ultimate Guys

Take Down Rogue Drones From 500 Meters With New! 2019-07-17 13:51:49Commercially-available drones are tools, toys, and sometimes they're just plain nuisances. In the wrong hands, they are also potentially dangerous to

Kylie Jenner and Sofia Richie Pose Topless During New! 2019-07-17 11:45:47Kylie Jenner and Sofia Richie just posted an eye-popping dispatch from their ultra-luxe vacay in Turks and Caicos.  The Keeping Up With the

'The Simpsons' Will Spoof 'Stranger Things' for its New! 2019-07-17 11:07:39This year for The Simpsons' annual Halloween special the show is taking on Stranger Things. This will mark the 30th installment of "T

See Jennifer Lopez and Cardi B. As Strippers New! 2019-07-17 10:36:18Everyone wants to see J. Lo and Cardi B playing insanely hot strippers who rob Wall Street fat cats of mountains of money, right? That sounds like a l

The Ultimate Guide to Cleaning Dirty Sneakers New! 2019-07-17 08:51:06Dirty sneakers happen. With normal wear, shoes can get seriously grimy and caked with dirt and mud and stained with anything and everything on the str

The All-Electric, 1,972 HP Lotus Evija Is The New! 2019-07-17 07:00:00Earlier this year at the Shanghai Auto Show, Lotus cryptically teased the "first British all-electric hypercar."  Exciting stuff, but what wasn

'Game Of Thrones’ Broke An Emmys Record, But 2019-07-16 16:56:29Just when all the other TV shows thought they had a chance, Game of Thrones once more crushed the Emmy nominations, cementing the show's record for m

You Can Now Unlock Lincoln's Massive 2020 Navigator 2019-07-16 15:22:58The new Lincoln Navigator is upping its game, entering the next decade in high style. The luxury SUV's 2020 updates include a striking collection of

Quentin Tarantino 'Star Trek' Remake May Be Director's 2019-07-16 15:22:44Is Quentin Tarantino planning to "live long and prosper" in retirement after making his buzzed-about, R-rated Star Trek remake? According to a

Mercedes-Benz Is Already Killing Off the X-Class Pickup 2019-07-16 13:20:00Mercedes-Benz's luxurious X-Class pickup is getting axed just two years after coming to market, according to a new report.  Citing "sources at

Meet the 58-Year-Old Mom Vying to Become Sports 2019-07-16 11:06:58Jodi Harrison-Bauer is a mom on a mission to become the oldest woman ever selected from an open casting call to appear in the Sports Illustrated Swims

Instagram Fitness Star Robert Frank Rips 'Storm Area 2019-07-16 10:51:32Robert Frank is known for being swole. He's also known for his car rage videos, which feature monologues on hot-button topics of the day. And recentl

Breaking Muscle

Loaded Carries Boring? Nah! They're Essential New! 2019-07-20 15:44:34Oddly, carrying is one of the most common things we do in life—and also it is one of the most challenging things. We often talk about the import

Hacking the Hack Squat 2019-07-14 12:41:16The hack squat was originated in Germany and derives from the word hacke (heel). You'll need to know more than that to make it work for you, though.

Create Athletic Children in This Fertile Age for 2019-07-14 12:16:24Fostering physical activity from a young age instills discipline, promotes fun, and produces a more social child. I spoke to my new friend Jiang today

The Efficacy of Percentage-Based Training Programs 2019-07-14 07:54:14How do we make sure we’re using the correct weights as we base percentages off of a max that may change during a two or three-month long trainin

Use Bands to Build Bulletproof Abs 2019-07-08 16:37:17Bands are particularly useful for the core because they force you to stay as tight as possible and help to create tension in your body. Physio bands a

Strengthen Your Strict Press 2019-07-07 16:15:52Different positioning for your strict press may allow for better translation into other overhead lifts.   read more

Add New Disciplines to Your Training, Part 3: 2019-07-01 05:57:48And in denying your exploration into other expressive forms of movement and practices, you’re denying your own unique individuality. Part 1 of t

Add New Disciplines to Your Training, Part 2: 2019-07-01 04:57:48If you want to develop yourself through many practices, even if only very slowly and recreationally, you need to create structure before you add. Part

Add New Disciplines to Your Training, Part 1: 2019-07-01 03:57:48You want to add yoga to your Olympic weightlifting or try martial arts with your powerlifting? Let's see what makes sense.   The question will

How to Put Your Body to Use for 2019-06-30 12:32:39People need more physical movement, more time in nature, and more connection. What if living life made you healthy? Just imagine a world where everyda

The Future of Video Replay for Weightlifting 2019-06-27 16:57:02In the IWF rules, four cameras are used, one near each referee and another behind the platform. Over two consecutive weekends in May I was able to of

The Bathroom Break Kettlebell Strength Plan 2019-06-27 14:42:56Following this daily plan, you can make tremendous strength and fitness gains while hardly investing any extra time. I drink a lot of water and coffe

WWD Men's

Ripndip Suits Up for Texas River Float New! 2019-07-17 12:53:54The skate brand’s marketing push has big festival aspirations fueling it.

K-Swiss and IGC Debuts First E-sports Performance Shoe New! 2019-07-17 11:00:30The footwear brand and Immortal Games Club partnered to develop the first performance shoe of the sport for e-sports organization MIBR.

Stone Island x Nike Golf Capsule Kicks Off New! 2019-07-17 10:50:43The Irish golfer will wear the capsule's limited-edition pieces during the Open Championship tournament.

Saks Re-creates Men’s Footwear Department at Flagship 2019-07-15 00:01:57The 8,000-square-foot space will offer 160 exclusives and 60 percent more selling space.

Tom Kalenderian Celebrates 40 Years at Barneys 2019-07-15 00:01:56The head merchant for Barneys learned his craft at the knee of Barneys chief, Fred Pressman.

Formula E Races Through Brooklyn to End Season 2019-07-14 13:38:22Geox tested new technology in racing boots especially developed for the Geox Dragon team and the 2018-19 racing season.

American Eagle Taps Lil Wayne for Collaboration 2019-07-14 00:01:24The retailer and the rapper produced a 25-piece collection composed of apparel, accessories and skate decks, launching on Aug. 10.

Britain’s John Lewis Revamps Offer, Puts Urban Spin 2019-07-12 00:01:33The store has pivoted its attention to men’s after the successful relaunch of its women’s offer and shopfit last year.

Nordstrom, Union Throw Block Party for Concept 005 2019-07-11 12:49:56The latest edition of the store's pop-up concept is a partnership with Chris Gibbs of Union in Los Angeles.

Sotheby’s and Stadium Goods Team for Rare Sneaker 2019-07-11 08:00:50The global online-only auction will run through July 23 with sneakers such as the Nike "Moon Shoe" from the Seventies and the Nike Mags first seen i

Sergio Tacchini Changes Owners, Names Dao-Yi Chow Global 2019-07-10 01:00:03Stefano Maroni and Chris Ivery have finalized the acquisition with Twin Lakes Capital LLC and B. Riley Principal Investments.

Rag & Bone’s Mashed-up Men’s Spring Collection 2019-07-09 12:46:00Founder Marcus Wainwright updated the brand's workwear and military references with sports and streetwear elements.

T Nation Articles

7 Reasons You're Stuck at Medium 2019-07-12 08:00:00This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.

Tip: The Barbell Curl That'll Make You Puke 2019-07-12 07:00:00Think you know how to do barbell curls? Think again. You probably don't.

6 Meathead Myths – Debunked 2019-07-11 08:00:00Many lifters still believe them. Do you? Find out here.

Tip: Can You Boost Testosterone with Diet? 2019-07-11 07:00:00It's a tricky topic. Here's what to do and, more importantly, what not to do.

Question of Strength 57 2019-07-10 08:00:00Choose the right lifts for your limb length, stop stimulating your traps during shoulder exercises, and find out if your fitness tracker is crap.

Tip: The Bodyweight Superset for Big Arms 2019-07-10 07:00:00Ditch the weights and build some real size. Sounds crazy, but this superset should be the foundation of your biceps and triceps training.

The 5 Greatest Rowing Exercises 2019-07-09 08:00:00A strong row can change everything. Not only will it build your back, it'll improve your overall performance. Here are the very best variations.

Tip: Strict Diets vs. Your Metabolism 2019-07-09 07:00:00Here's what you need to know about rigid eating plans, adaptive thermogenesis, and metabolic compensation.

Unleash Your Testosterone! 2019-07-08 08:00:00Is a lot of your natural testosterone bound up in your body, unable to be used? Probably. Here's exactly how to free it up.

Tip: Change Your Attitude About Achy Joints 2019-07-08 07:00:00Think achy joints are a good reason to sit out another workout? Screw that.

Tip: Benefits of Combining Weed with Exercise? 2019-07-07 07:00:00Almost every article you've read on the subject says pot and exercise don't blend. Now comes a report that turns all that on its head.

Tip: Two Sumo Deadlift Myths, Destroyed 2019-07-06 07:00:00If you want to pull more weight with better form, don't fall for these lies.


The 5 Types of Landowners Who Will Give 2019-07-12 14:00:33Successfully gaining permission for hunting on private land hinges on knowing your audience. Understanding the personality types, backgrounds, and nar

Handheld GPS Devices to Find Your Way Home 2019-07-11 13:44:39Nobody likes to get lost, and for a long time, the best way to prevent that from happening was learning to use a map and a compass. But thanks to adva

21 of the Best Colleges for Hunters and 2019-07-10 14:00:30College doesn’t have to put an end to hunting, fishing, and shooting sports. These 20 schools all offer plenty of outdoor opportunities, resourc

The 25 Best New Guns, Knives, Bows, and 2019-07-09 17:10:31We pick the best new hunting gear of 2019.

Our 10 Favorite Customized Zippos for Hunters and 2019-07-08 19:00:57Over nearly one hundred years, the Zippo lighter, which some could argue is the most famous of all reusable lighters, has garnered a cult following. I

Three Reasons Why Big Camping Cots Are the 2019-07-08 18:45:00If you're going car camping or cabin camping and don't want to sleep on the ground, consider buying a good cot. Here's why big cots are better (if

How To Pick the Best Spinnerbait Blade for 2019-07-08 13:48:21Walk into Lonnie Stanley’s office—or step onto his boat, which is in effect an extension of his office—and if it looks like a spinne

Walkie Talkies for Staying Connected When You’re Miles 2019-07-05 16:00:13When it comes to the safety of my friends and family in the woods and on the water, walkie-talkies are hard to beat. I continually lean on them to sta

Hunting Jungle Deer During the Summer Rut in 2019-07-05 14:00:26A miserable—but rewarding—bowhunt for whitetail deer during Florida's summer rut

How to Make Exploding Shooting Targets 2019-07-04 17:00:32A DIY guide to making shooting that go BOOM!

The Best-Tasting Backpacking Meals to Keep in Your 2019-07-04 16:35:57Whether you're hunting, fishing, or simply exploring some far off terrain you've never seen before, traveling in the backcountry often requires some

The Beach Bum’s Guide to Surf Fishing for 2019-07-04 13:30:11The tips and tackle you need to surf fish for sharks at night


The Best Weekend Bags Under $150 – 2019 2019-06-21 13:30:21Head out of town in style with these affordable weekender bags. The post The Best Weekend Bags Under $150 – 2019 Update with Video! appeared fir

The Getup: What to Wear on a Hot 2019-06-20 13:14:32Staying cool and comfortable in near-tropical temps takes a little planning. We’ll help you pull it off. The post The Getup: What to Wear on a H

The 13 Best Picks for Masculine Bedding: Comforters, 2019-06-17 21:30:51It’s time to upgrade your comforter from “university student” to “young professional.” The post The 13 Best Picks for Ma

Whoa! $34 Jeans Made with Cone Mills White 2019-06-14 21:17:07Stock up on premium denim at a major discount. The post Whoa! $34 Jeans Made with Cone Mills White Oak Denim at Jomers Right Now appeared first on Pri

Live Action Getup: What to Wear to an 2019-06-12 21:01:26Cool, comfortable, and (smart) casual takes a night out. The post Live Action Getup: What to Wear to an Evening Brewery Tour appeared first on Primer.

5 Under $50: Summer in Style 2019-06-11 13:42:30Save on essentials for your best summer yet. The post 5 Under $50: Summer in Style appeared first on Primer.

Why You Should Pick Up a Film Camera: 2019-06-10 08:00:07The camera on your phone works fine...but how many of those shots are hanging on your wall right now? The post Why You Should Pick Up a Film Camera: W

3 Short Sleeve Button-Ups That Inspire Confidence And 2019-06-06 12:46:30Why don't they make shirts for the heat of summer out of the performance technology we rely on when we work out? Turns out, they do. The post 3 Shor

The Getup: How Do You Pull Off Smart 2019-06-04 22:58:21Just when you thought you had finally perfected Smart Casual, along comes summer to throw you off your game. Luckily, we’ve got a Getup for that

Disclaimer and Notice:WorldProNews.com is not responsible of these news or any information published on this website.