- strength training, and
- high intensity interval training (HIIT).
I wont explain it, as it is explained in Arnel's site http://www.iwantsixpackabs.com/
I was in contest Arnel opened up in Sept 2007 ending in Dec 2007. I won second place!!! I was absolutely happy with the results. Luis Velez with whom I lost contact made it for first place and Abs Man of the year 2007. Unfortunately, Luis stopped updating his Blog.
... in progress...
The picture below corresponds to Dec 2007 (taken in Punta Leona -Pacific coast of Costa Rica -by Ricardo Alvarado) as I was half way through the IWSPA at about 11% BF. I I have been focusing on Triathlon lately and was putting on some more muscle right after IWSPA and before a focus on Tri thus losing a tiny bit of definition -currently around 13-14% BF, which I am regaining little by little with the Ironman training. I will go through the 16-week program again starting on Aug 24 2009 as my Triathlon Coach said it would be ok at the end of our 33-week Ironman Macrocycle I.
If you have questions about IWSPA, just leave me a comment, and I will comment back or e-mail you (if you so specify) with my thoughts.