What is IWSPA or IwantSixPackAbs?

It is a sixteen-week program based on three equally important fundamentals:

• diet,
• 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.

I have fun just helping people out, telling them about my very own experience or answering their questions.

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.

June-July-Aug-Sept Update

I have been working out hard. I have been doing Arnel Ricafranca's "How to Build Muscle in 16 Weeks Or Less"as laid out at http://www.mensworkoutguide.com/. I am currently doing week 14, so I will be finished by Sept 21, 2008.

On Sept 22, 2008, I plan take up the "My 16 Weeks To Six Pack Abs Workout Program" as laid out at http://www.iwantsixpackabs.com/". Note that this is actually the second time I will do it. The first time I obtained great results, and I cant wait to see what is in store for me when I do it again after having put up some muscle.

This time around it will kind of the "Six Pack Abs Workout Program - RELOADED" as I will put into practice what I have learned from Arnel in the last year to do as well as I can.

PS.
will undergo knee surgery in Aug 2009 after a trip to Canada
will continue with Taekwondo (with the necessary adjustments and limitations)
will do two or three SPRINT triathlons from now to the surgery
will continue to have fun participating specially in open-sea meets and MTB challenges
will post progress pictures on Sept 22, 2008

PS last post for blog under the name -- The Six Pack Path
I am a 36 year-old Banking Software translator. I am from Costa Rica and have kept active in sports -Triathlon and Taekwondo -(at a very amateur level) - I basically enjoy participating more than competing!!! :-) Despite the exercise I get to do, I had never enjoyed six-pack abs... that is until I came accross Arnel´s www.iwantsixpackabs.com