Monday, June 21, 2010

Ready to be Spartan is a complete workout guide for men. This site is for those who have the determination to develop six pack abs. Many young men have the desire to develop a great body. Muscle building is the demand of the time. Having six pack abs is the desire of most individuals. This website is made by Arnel Ricafranca who is a fitness expert, fitness boot camp coach, author, and a motivational speaker. The main specialty of the website is that it shows you the fastest way to develop muscles.

The website consists of various workout programs. The workout programs are enlisted below:-

1. How to build muscle in 16 weeks or less: According to Arnel by following this program you can gain an average of 15 pounds of pure muscle in sixteen weeks. The program includes eight stages. Each stage comprises of a set exercise that has to be followed over a period of two weeks.

2. How to Be Ripped Like Brad Pitt From Fight Club in 12 Weeks or Less: By following this program you can have your body ripped like Brad Pit. This workout is spread over a period of 12 weeks.

3. How to Force Your Body to Burn the last 8 lbs of Stubborn Fat in 8 Weeks or Less: Even after lot of workout, if you feel that you still have that very last 8 Lbs of fat which prevents you from revealing those six pack abs, then you can follow this program. This program is spread over a period of 8 weeks. This program is not for beginners

4. 300 Spartan Workout Program: This is a simple program. This program can be followed by any one from home. It can be done in any order. The rules are simple. This workout is not to be done everyday. It consists of 10 different workouts. It is a one time workout challenge.

5. The 4 Week Quick Start Workout Program: This is a 4 week workout program to jump start your metabolism. It is a program that will help you to lose a lot of weight.

Apart from the workout program the website gives you tips to maximize your results. There are tips on proper nutrition, cardio training etc. There are also video tips in the website. Also there are forums where you can ask questions and get solutions to your problems.


Most people will agree that there is more weight loss and fitness information today but there is also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing.

I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.

Rule #1: Eat smaller meals through out day.

Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of ?nergy.?nbsp; Stay away from eating 3 larger meals and start eating smaller meals through out the day.

Rule#2: Consume enough high quality protein every day.

Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle.

Rule#3: Consume 25-35 grams of fiber a day

Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

Rule#4: Avoid refined sugars and refined grains.

One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.

Rule#5: Consume an adequate amount of fat.

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.

In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.

Rule#6: Keep yourself hydrated all day;

It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.

I am not a nutritionist and I do NOT claim to know everything. However, I?e spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.

Below is a chart that I made for you. These are my basic meals. In each meal, I consume a lean protein (i.e chicken breast), Starch Carbs (i.e brown rice), and fibrous carbs (i.e. broccoli).

Lean Proteins

Eggs Whites Chicken breast Tuna
Shrimp Grouper Mahi-mahi
Cod Salmon Swordfish
Lobster Shellfish Sushi/ sashimi
Halibut Marlin Cobia
Wahoo Tofu (Soy)

Starchy Carbs

Potato Cream of Rice Cereal Corn
Brown rice Tomato Jasmine Rice
Sweet potato Basmati rice Peas
Couscous Oatmeal Corn tortillas

Fibrous Carbs

Broccoli Onions Cauliflower
Asparagus Carrots Spinach
Green peppers String beans Yellow peppers
Cucumbers Red peppers Celery
Mushrooms Jerusalem artichoke

Sample Menu #1

Meal # 1
2 egg whites
1.5 Cup high fiber (low sugar) cereal
? cup milk
? cup cranberry juice

Meal # 2
1 ounce of Almonds
1 medium Orange

Meal # 3

3 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple

Meal # 4 (My post workout meal)

1 Banana
1 scoop protein powder
(22grams protein, 5g
carbs, 1 g fat)

Meal #5

? cup of brown rice
? cup Asparagus
3 ounces Turkey Breast or Salmon
1.5 cups lettuce
2 tsps olive oil dressing

Sample Menu #2

Meal # 1
6 egg whites
? cup oatmeal (measured dry uncooked)
1 small orange

Meal # 2
1 ounce of Almonds
1 medium skim milk

Meal # 3
4 ounces Turkey Breast
2 ounce sweet potato

Meal # 4 (My post workout meal)
? banana
2 scoops protein powder

Meal # 5
? cup Spinach
Medium tomato
1.5 cups lettuce
4 ounces Chicken Breast or Tuna
2 tsps olive oil dressing


kabakoga said...

great explanation,
but for all i think the info is quite professional,
better do than messy around..
thnx for the info bro!!

tr@ck3r said...

yup.i hv try d methods. n really work on me unfortunately i cant gain weight fast. i need more supplement

ayuni said...

hurmm..seem like my hubby is doing well..just need to put more efforts in gaining weight!!
keep it up hubby!!=)