Yo, what's going on guys?
Troy here with Muscle Tactics showing up here in the beautiful Santa Monica pier.
We got Santa Monica beach behind me.
I'm sure you can scope out some hot girls on the beach somewhere down there.
So it's a beautiful Friday and it's a great day to enjoy yourself at the beach.
And you know what's a hell of a lot more fun?
When you're at the beach and when you have ripped six-pack abs when you're shredded.
So I want to get into four crucial mistakes that so many people are making.
Almost every person who doesn't have those ripped six-pack abs is making.
So I call this the "Six-Pack Suicide" list because these are four killer mistakes that
you're making if you do not have six-pack abs.
So let me dive right in.
And the first Six-Pack Suicide mistake is that you guys are drinking way too many calories.
Why do you think so few Americans have six-pack abs?
I've read that it's something like 1 out of 1,000 Americans have six-pack abs.
Well, probably the same reason that you have a Starbucks making money in business at like
every single corner.
I mean I'm out here in the L.A. area and there'll be a Starbucks at one block and you'll walk
three blocks down and there'll be another Starbucks.
So if you look at the menu of most Starbucks drinks - the drinks that are keeping these
places in business, that are basically turning Starbucks into a multi-billion dollar cash
cow, is all these sugar-laden drinks.
You have your Caramel Frappuccinos and even the skinny drinks have tons of artificial
flavors and they still have a lot of sugar and junk in them.
(If only I could actually analyze the Starbucks menu and I can only find coffee - with no
added sweetener and tea with no added sweetener that didn't have any junk or added sugars).
So it's really tough to go to all these local places and find a drink which basically isn't
going to make you fat and that's not even counting the energy drinks and the sports
drinks that have all this added sugar so do not drink your calories guys.
I mean if you want to enjoy all those extra calories, save those calories for desert,
because I know personally that I'd much rather have a piece of cheesecake than drink an extra
five to six hundred calories every single day.
So this really adds up over the course of time.
Most Americans and most people all over the world - every single day they're drinking
between 500 to 1,000 calories.
So just lower this intake of excess liquid calories and you guys will see huge dividends
with your six-pack abs and your overall physique.
Have more green tea.
Use all natural sweeteners in it to sweeten it up.
Use lemon - put lemon and Nectresse (it's a monk fruit sweetener) in your green tea.
There's lots of creative ways to still enjoy yourself and not go crazy.
They have something called sparkling ice - it's a carbonated beverage and it actually tastes
really good.
It tastes like orange soda (I had the orange one).
Actually, Kevin Durant is now sponsored by them so sparkling ice is a really good, zero-calorie
drink.
Nowadays we have so many lower calorie options, we really have absolutely no excuse to fill
your body with all these sugar-laden drink calories.
So don't drink your calories if you guys want those ripped six-pack abs.
The second Six-Pack Abs Suicide mistake is the wrong kind of cardio.
Now this is huge and this basically laid the foundation for a lot of elements of the Science-of-Abs
program but you do not want to do that slow-twitch cardio.
You want really fast, fat-burning cardio and you want all the metabolism and fat-burning
hormone benefits.
You want to work out your fast twitch muscle fibers - these are the muscle fibers that
are going to be responsible for all these positive hormonal changes when it comes to
stimulating our fat-burning and our muscle-building hormones.
Switching your cardio from a slow-twitch phase to a fast-twitch phase has tremendous benefits.
So instead of jogging on the treadmill and instead of running these long-distances, hit
up some sprints.
Do some explosive, fast-twitch exercises and you're going to notice that the melt is going
to just drip off.
You guys will look more athletic.
You guys are going to have chiseled six-pack abs.
So instead of doing that boring, long, static cardio on the treadmill and just running for
miles and miles, and you guys are training for aesthetics; training for abs, do fast-twitch
cardio.
The third Six-Pack Abs suicide mistake is really poor macronutrient timing.
Now when I developed the Science of Abs Eating System, I really was conscience of the hormonal
aspects of consuming carbohydrates and proteins and fats at specific times.
You can still enjoy pretty much any single food group and anything you want if you know
when to consume them because for instance, post-workout - you can have sugar; it's going
to spike your insulin.
It's going to shuttle nutrients into your cells; it's going to serve an anabolic purpose.
But if you consume sugar right before you go to bed, it's going to drop your growth
hormone levels all the way down.
(Growth hormones are really powerful fat-burning hormones).
So you can have the same amount of calories in the same day but they can serve two very
different purposes.
That's why I know a lot of people are if it fits your macros, but it's a lot more complicated
than that but if you really want to have chiseled six-pack abs all year round.
With that being said, just be very conscious about the macronutrient timing.
One of the biggest things you can do is to not consume carbohydrates within 2-3 hours
of your bedtime.
Just by doing this you're going to illicit the maximum growth hormone.
You guys are going to just feel healthier.
You're going to get up easier.
You're going to have more energy levels.
So just a simple swap of carbohydrates and not consuming carbohydrates before bed and
consuming the right kind of carbohydrates right after you work out is going to have
a tremendous impact on your six-pack abs results.
And last but certainly not least, not enough compound exercises in your workouts.
I don't know how many guys that I know, and that I've met over the years who aren't ripped
(they don't have six-pack abs) and they go to the gym and they just do a bunch of arm
curls and they do some ground crunches and they think that's going to get them the physique
they desire.
But compound exercises are going to illicit the most testosterone; the most natural growth
hormones.
By doing compound exercises in the gym, it's going to have all these tremendous muscle
building and fat burning benefits.
So don't go in the gym and do a bunch of arm curls.
(Don't work on these smaller muscle groups).
You want to work out the major muscle groups and compound exercises like the squat and
the deadlift and the barbell row and the shrug; the exercises where you can put the most overload
on your body – that will get you those ripped six-pack abs.
And those were four "Six-Pack Abs Suicide" mistakes that you're making from preventing
you guys from getting that ripped beach body.
Anyways guys I'm going to go re-enact my favorite scene from The Notebook; I'm going to get
my Ryan Gosling on and go hand from that Ferris Wheel over there.
But if you're looking for the quickest path to shredded six-pack abs, head on over to
ScienceOfAbs.com.
Thanks guys!