What members have to
say about the site.
Ryan's Success Story
Steven's Success Story
Olivier's Success Story
Erica's Success Story
Zach's Success Story
My partner Glen and have been following the workout program and have seen some incredible results! I my self have dropped 10Lbs and have gone from 22% body fat down to 12% and Glen has lost 30Lbs and has gone from 25% body fat to 14%! Yes the numbers are great but it's everything else that has come with it. Glen's self esteem is much higher. We both have way more energy, motivation in life and just a more positive overall attitude! Can't wait to share final result pictures and videos with all! Let me finish by saying THANK YOU ARNEL you have helped transform our life! Cheers Buddy!-Travis
I am Using this Program for almost 3 weeks and already lost 9 pounds without any pills!!- Hubert
+++++++++++++++++++++++++++++++++++When I first started out, I had a slight beer belly going. Now, on my 9th week of it, my stomach is practically fat-free and pretty hard. My boobs have turned into harder, defined pecs and my endurance while working out has increased ten fold. Thanks!- Jason
Only after two months of using the I WANT SIX PACK ABS PROGRAM im starting to develop not just a six pack but an EIGHT PACK- Leo
Thank You so much for your help. I feel stronger and more in control of my body. So far I have lost 10 of the 30 pounds I want to get rid of. The videos have helped to inspire me. These are normal at home things you can do with little time. -Shaun
Hey Arnel, I've seen great success using your program. my abs look great. i now work them 3 days a week. also your easy to follow videos have help me a lot. - Cornell
I just have to say this is the best site for fitness i have come accross!
thanks very much for letting us in on your hints tips and video diary of the
I am for sure gonna follow the techniques u have down here week by week.
I would like to thank you for creating your site, I am a martial arts instructor and like yourself I have found myself with less and less time for my own training, as my students grew. So to fit this training in I have been making 4:30am starts, I have made my portions smaller and I have lost half a stone since Monday.
I hope to start seeing my six pack very soon so thank you your site has been a great help to me.
Hi my name is Mark. I saw your workout on youtube and i thought it wasawesome. It is unbelievable how some could dedicate so much time and effort to help a fellow they've never met before. Last night as i joined, I kept thinking how tthe free membership was a great thing but i would've still wanted to pay you back. I would definetly pay a membership your honesty and intigerty. I a that i will eventually tell family and about this websit to get back in shape too.
you rock dude! Good for you! Glad to hear that you are getting your life back in order and that you feel good about it. As much as that guy encouraged you and has changed and is changing your lifestyle YOU have done the same with me. I got tired of being chubby and out of shape and saw some videos on youtube from this other guy. So i joined his FREE membership and as he grew he changed and started to get cocky and also later started to charge for the video and tips. I left his membership and ran into yours.
Your videos are so encouraging and the best thing about them is that i can do them. I dont know you too much but i trusted you and your abilities so much that i followed your workout and even went to the point and ordered that Bodyflex. For someone that doesn't even know you and then goes out and purchases what you recommend is a sign of a good leader.
So as much as you got encouraged with that unknown person encouraging you....your life, skills and motivation has done the same with me!!!
Keep up the good work.... I love your results! Very well done bro! I wish i looked like that....I'm aiming to look like that :-)
Yo, I just wanted to let you know that I am enjoying your program a lot. I can really tell a difference, and I am only on my 5th week! All of your videos are helpful, as well as the exercise animations at the bottom of the pages. Keep up the good work.
hi! I'm following your 16week program and I have to say that it rocks! thanks a lot for your time and for your effort to bring this video-journey to us.
Hello Mr. Arnel Ricafranca,
My name is Reji and i am writing you from India. Well, i have been following our routine regularly with little modifications as per my requirements. And i am able to see the effects very well. I have lost weight, and i am kinda developing the six pack. I loving it very very much.
First off great site and honestly you videos show your making great progress, keep it up!
I am a junior in college. I have NEVER had six pack abs. I
started catching your videos on metacafe and finally i visited your
site. i have to say i am VERY impressed. I have been "working out"
seriously for about a year and a half now (which means weight training
4 times a week and eliptical training 6 times a week). little did I
know how ineffective my workouts have been. I just did your week one
workout and i am EXHAUSTED! i LOVE it!
i want to to thanks u for your tips and videos. it has help me a lot to improve my body shape. i don't regret a while from the time i register myself to your website till today. i think that you are the best pysical trainer that one can have.
i hope that like me other have befited from your website.
thanks a lot
Age : 25
For the past 10 years Ive been struggling to erase my 220lb flabby stomach. My weight would lower a little then shoot right back up to 220 again. I came across one of your videos on Utube one day and it caught my attension so I decided to visit your site.
Your style looked fun (specially the sledgehammer workout). Using only simple (home training) exercises too. I tried out your diet to see if it would actually work and I noticed great results. After knowing that the diet was working I tried the exercises which doesn't take that long to do really (easy to find the time to do them).
Its been 3 weeks and Im already down to 205lbs! I have more energy it seems and people have told me I've been in a better mood lately. All I can really say is WOW!! Ive finally found something that works and is not hard to do. Thank you very very much. I look forward to seeing what abs actually look like on me.
Hi Arnel, My name is Curtis and I'm 18 old years old. Once like you i had
six packs abs. Over the past summer I gained 40 lbs. I was 160 lbs, Now I'm
200 lbs and no six pack. i was surfing on youtube.com and came arcoss your
website. I seen the great results and weekly workouts that you have on
there. Upon seeing them made me want to try them. See I workout 5 times a
weeks and run 20 minutes a day but see no results. So after seeing your site
made me just want to try your 16 week journey. I started just the other day
and I started running according to your cardio rules. I have started dieting
and I thinking about the foods I eat. I really emailed you to say thank you
for the tips and workouts. Also good luck with your journey to six pack abs
and If you have any other tips you could give me to loss weight faster and
get those abs back would be great. Once again good luck and take care.
Yo Arnel!!! Your doing good man!! Keep up the good work(outs) and thanks for
providing it to us!
Hi, my name is Bradley Magner and I am 18.
Thank you soooo much. I have been trying to lose my stomach for months now and i have been searching online for someone to guide me who is in the same position as me and want to get fit. I was just subscribed to your website today and I will be starting tomorrow May 7. Keep it up your looking the way I want to look so far and you still have 7 weeks to go.
First of all, you freaking rock... I just wanted you to know that you really
inspire me. Before i watched you videos i was lazy and did'nt know where to
start. But now thanks to you im feeling a lot better and i can see that im
getting more marked, and my six pack is showing up after im done with a
Thank you, i can't wait to see the results
Hi my name is Miguel, I have several questions, but first let me congratulate you on your web site, I have just recently found out about it and I find it very interesting. I have been weight training for about a year now,with some what good results but for the last 4 months I have gained about 15 lbs mostly of fat. This due to a very active social life. But since I viewed your site it has inspired me.
Hi,Just visited your site today and I have to say I am really impressed! Well done!
Looking at your pictures you really have improved your shape! Keep going! I will be starting your workout next week!
Just wanted to tell you what an inspiration you are to me. I was on the boxing team in university, did marathons in Arizona and now I am working over in Korea as a teacher. I started out at about 70 Kgs (5'10") when I got here but computer games, old age and lack of motivation led me to gain 14 kgs in 3 years. I went up to 84 kgs and while I was not extremely fat, as so many people are these days, I didn't feel good about myself at all.
Thanks to you I have taken off about 3kgs. Actually it feels good to be a little bigger...I am stronger but my energy levels have dropped and my endurance is crap. Your videos have inspired me and when I saw the before and after pics today I thought: Holy shit!!! I can do it again. Keep up the awesome work!!!
By the way once upon a time I was 7% bodyfat and had a resting heartrate of 38 beats per minute thanks to lots and lots of running and biking. I am now 41 years old and am looking forward to every video to inspire me on my way to my spartan body^^
Teacher, South Korea
Inspiring work and innovative marketing!
What a wonderful lot of athletic information submitted on the website, you deserve lots of thanks for doing that for free, actually many people I know have already signed up for membership, including me.
I've been watching you and your videos for some time now. I'm really impressed with what you're doing and am confident that you will succeed with your six pack goal. Besides those last picks at your 9 week mark were great. You seem to know a LOT about how to excercise and diet and everything.
Just want to say thanks Arnel for being real and keep up the good work. You are looking great! i Cant believe the amount of people that you have influenced... i too have told alot of people about your site. You have great workout and i too feel the difference and see some results. Please keep your site and workout free... i had joined this other one before and it was really good untill they got overwhelmed with people and then started charging. Thats when i search youtube and found you! Keep it real brotha and Keep it free...pleaassee
Your student and friend
~ Mike ~
You have inspired my to follow in your footsteps. I too used to play proffession football and was in super shape, now because of work I dont play any more sport and have lost my fitness. I WANT IT BACK so Im following yoyr workouts. I would alos like to ask what diet/food you are also following to complement your workout
Kind Regards Dale
Hi Arnel, my name is Sergio and I'm from Spain (Europe), exactly from Malaga+++++++++++++++++++++++++++++++++++
in the south of Spain.
I want to congratulate you for the initiative and hope you habe the best
fitness career. The website is incredible and I tray to be up to date,
because after 8 years doing weight training I was feeling really bored of
it, but some of your videos makes me glad, above of all the outdoor hardcore
Thanks for all and good luck against bad food
I just wanted to say that this is a great website and your training journal is great, and besides it being free, the information is turly great. I am 48 yrs old a I do bodyweight exercises only because years of weight lifting left me with lots of injuries. Thank you for a great website. Dean
i just stumbled across your site a couple of weeks ago
and i want to personally tell u how helpful it is
im a high school athelete and ive been follwing your routine for about 3 weeks now
its a wonderful way to workout and much needed breather from heavy weight lifting
Hi dude, i just wanted to thank you for the great job you are doing, i´m a guy from mexico, and i just found the perfect site i was looking for, believe me, you have inspired me to do your routines, keep up the good work you are doing.... i really apreciate it... really thanks dude.+++++++++++++++++++++++++++++++++++
I want six pack abs too. I just want to say thank you
for inspiring me to take charge and change my flab to
I was wondering if you had t-shirts for sale? and if
you dont please consider making them soon.
Hi, i want to thank you for putting up these helpful videos.
they have taught me the right way to do alot of things, and thanks to you i feel more motivated. Currently i been seeing results, and once again thanks. keep up the good work, and good luck on achieving those abs, i know you will.
Thanks, Norman Yang
whats up arnel?
hi, i happened to see your video on break.com and i am very happy that you are doing this for every person who ever felt uncomfortable when they took off their shirt. i am going to start the videos on april 16, 2007. i am overjoyed that you are doing this. you are a great man and thanks a lot for making it FREE. that really caught my eye or i would have just passed it, and the excerises you do in the videos really makes me want to get started right away. i will do the excerises and will be doing others such as the sledgehammer one.
thank you once again for everything that you are doing.
Thank you so much for putting together your site! I just so happened to stumble across it about 3 days ago and have found more information from your site than any other place I have visited. I used to be in good shape about 7 years ago when I was in college and playing baseball, but since then have fell into a more relaxed job and lifestyle and have packed on about 30 pounds!! You have given me the motivation that I need to get going in the right direction! I have already ordered a set of the Bodylastics and cannot wait till they get here. Also, I am doing your week one workout starting tomorrow! If possible, could you tell me what kind of pull up bar you use because it appears to be a pretty sturdy one and I would love to have one at my house because I am too embarrassed to do them at any gym!
Again, thank you for what you are doing and I can't wait to drop these unwanted pounds and get back into that lean shape I used to be in!
I have just signed up to your site and want to say that from what I have
seen, you know your shit and it makes a change to find a site that isn't run
by a bunch of idiots talking total bollocks.
I discovered Your website on Youtube.. After reading all your articles, and
watching all your videos, I decided to follow your workout.. Actually I've
some kilos to lose, I'v got abs, but I'm to fat, so we can't see them..
Yesterday, I started by the Interval Training..It was awesome!! I use to run
(45 minutes twice a week) but your training is much more difficult and I
like that..!! Today, I start your 300 spartians home version workout.. I'll
se the result..I think it will very difficult..!! If your interested in my
progression, I could then send you some fotos to proove that your worjout is
efficient.. Thank you and good luck!!
my name is edwin and like you i too was once very fit looking. i use to play soccer at least 3-4 times a week but once soccer stopped and i decided to not play in college i found myself no longer working out. One i am studying architecture so that takes a lot of my time and ive been eatin a lot of junk food from the cafeteria. i lost my 6 pack and also am getting a gut. i saw ur website and this is just the encouragement i needed. i just started following your training and will finish the whole 16 weeks. however, i know that as long as im working out not much will change unless i change my eating habits as well. thats why i was wondering what advice you have on how much to eat a day, what to eat, and what to definately avoid. thank you for the encouragement and keep up the good work.
Hello. My name is Leonard Co from the Philippines. I just want to tell you that I'm so amazed with your site. I'm truly grateful with all the intelligent tips and workout routines you showed there. It is amazing to know that there are still people who are very generous and would want to share their knowledge.
Well done with your progress so far, I'm a girl just doing workouts every
day to get more toned, but I find your progress really inspiring and
motivational. I'm mostly concentrating on toning my legs and stomach, and
I've been working out everyday for about an hour to workout videos or music.
Sometimes I feel like I can't be bothered, but I do it anyway and feel loads
better afterwards. I can't understand why I never used to bother working out
before, seeing results gives you determination and confidence to carry on,
and I think it's well worth the effort to feel and look good.
Anyway, good luck, and I hope you carry on and get the results you want.
hi body how are u doing ?this is fahad form iraq i really like your site because you give really such a good exersices and i will do it when i lose my very over weight (105 KG) so i want to say thanks to you and i hope you get six back abs at your 16 weeks....work hard
Just to say that I love what you do, I can't wait to see your new video each week. I like to train and your web site gave me ton's of moves to do in my next program. Once I finish mine be certain I'll follow your 16weeks routine. So, keep up your work its fabulous and I can't wait to see your results on week 16.
Hey, wanted to say I saw your pushup video a week ago and decided to check out your site. I was impressed with your honesty and drive. I like you used to be n shape, but unlike you throughout the years reprioritzed my life to neglect my health. I am no means poorly in health (ie 32987 lbs overweight), but have gained 50 lbs in the last 8 years. So guess I wanted to say keep up the effort. I just finished a modified (uh huh read horribly out of shape) day 1, week 1 and feel awful. But I'll be back at it on Wednesday. Good luck to you, and thanks for the continuing inspiration.
I just found the videos out and they are a great work out! I'm just doing it
to feel better and for the girls haha i'm a go getta and i just want girls
thats it. I'll hope it'll also be a boost for my rapcareer gaining
selfconvidence. Well good work man!! I really appreciate the work!
I just want to say thanks for making your website. It is very informative and free ! It is sad that you have to pay for information when there are so many people over weight in this country. But on another note, I have always been looking for a simple workout plan to follow and this is just what I needed ! Keep up the great work and thanks once again !!
Michael Patterson, Houston, Texas
I'm really delighted to find you and your site as this is something that i
was looking for. I can't believe it's free. You are amazing. My name is
Marko and I am from Toronto.
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