Want to bring sexy back? Then read this!

yodasmile I know I been missing in action for a long time. I been taking care of bussiness here at home and work. So to make up for the lost time, I got something good for you all. Since is Christmas time, most people tend to eat a lot and gain a lot of weight. Before you even go out and spend lots of money on a gym membership or expensive equipment, I recomend you all to go to this website HOW TO GET SIX PACK ABS IN 16 WEEKS - Six Pack Abs Workout Routine

This website is run by a fitness instructor called Arnel Ricafranca from NJ. The guy gained a lot of weight cuz he was too busy taking care of his costumers. He made up a 16 week routine to use it on himself. He also added pictures and video of his progress as the weeks went by. Every week is detailed, to include the whole routine by week and how to do the exercises. Easy stuff. Plus the only equipment you need is your body(i.e body weight), resistance band, yoga ball, set of dumbells(or a heavy item to replace it like a concrete block, or a gallon of water), a 12' long 1" tick rope, and a backpack. That's it.

I personally started the routine back in June and already finished the 16 weeks, I went from 198lb(size 38) down to 173lb(size 34). Also for the first time in my military carrer (12yrs) I passed the Physical Fitness test with 90 points or more on each even, obtaining The Army Physical Fitness Excellence Badge. The best thing is that the site is completely free.

I would like to post pictures of myself so u guys can see the change but some of u guys might accuse me of having homosexual tendencies. And just in case I'm not affiliated with the site or Mr.Ricafranca, I'm just passing down some good information for you people out there.

 

Hey Yoda, welcome back! I had noticed you were MIA.

 

yodasmile Thanks Man! How's the Family? I been doing a lot of stuff lately ans hardly have time to log in. I paid the bike off last Saturday so the precious is 100% mine. Good to hear from you man, at least somebody aside from Drewl remembers me.

:israel:Ooh i forgot to say, On the website you don't need to register to access the workout routine. Only click on "Already a member? Click here" and it will take you to the workout week by week page.

 

No before/after pictures? Chicken! I at least have the guts to do so. Check out a thread I did on a diet: A performance mod: Rider diet

Oh, and I lost 50 pounds in 64 days, about half of your 16 weeks, pfft. Amateur. :strong:

 

yodasmile Joey! Wow that's a huge weight loss. What a difference in the pictures. On the routine I did, I was able to eat as I normally do. The only difference is that I had to increase the amount of water intake depending of my weigth. Plus eating a lot of protein and fiber. My goal was to go back to my before marriage weight(175lb), plus I wanted to build my body strength. The routine focus on Upper & Lower body but the way the exercises are done u actually work the Mid section too. I used to run 2 miles in 16:31 minutes, and that was me gasping for air. After doing the routine, I lowered that down to 13:44 minutes, and I was ok, tired but not gaspong for air like I used to.

Since you asked for pics I'll post then when I get to the house. :strong:

 

did they change the Army PT test? I recall it being 100pts an exercise, push-ups, sit-ups and a two mile run,
13:44 on your run? heh heh slow poke. that was my worst time (when I was in ) I did a 295 averaged while I was in.


good Job though on the weight loss.

US Army Retired
95BV5

 

yodasmile Hey cant complain about the time, my lowest ever is 12:97 but that was back in 1997(I was 18yrs old). Now I'm 29 and my lowest right now is 13:09. That day I did 13:44. Still not bad. It still the same, 100 point per exercise totaling 300 points.