My concept of fitness really hasn’t changed much over the years. If anything, it has been refined. I have never wanted to be this large, bulky bodybuilder walking around flailing his arms and chest. Yes, I want to be in good shape and want to be recognized for being in good shape, but I do not want to judged by my fitness.

This may seem like an odd choice of words coming from a fitness guy, but the truth is that I enjoy training because it gives me mental and spiritual clarity, gives me the security and satisfaction that I am healthier than 90% of the people around me, and that I am fighting my childhood weight problems. I am in this business to help people, not to flaunt my stuff.

Well then, what is a “normal” physique? Well, I think we can kind of pinpoint what isn’t normal. Here are some pics to help you:

So yeah, this is basically extreme obesity. If you look like this, then…uhm…you need a trainer.

There was a time that I used to idol Sylvestor Stallon’s physique. But he’s let himself become too big and too ripped. Those veins all over his shoulders and veins are just disgusting. That has to be difficult to maintain year round.

Ok. In this picture, Brad Pit DOES NOT look like he works out. First of all, he has no chest. Looks like a pair of big arms are popping out of toothpick!

Ok, so I think you guys get the idea. So now, what in my opinion, is normal. Here are some more pics:

This was back when Sylvestor Stallone had a decent physique. Notice that he had less muscle, and less definition before, but he didn’t look like some scary freak of nature.

I think Mario Lopez has one of the best athletic physiques around. I have not read his book, but from what I’ve heard he tries to stay active on a daily basis and eats relatively healthy. Once again, he doesn’t look like some big bodybuilder, or some 300 physique wannabe. Mario Lopez has a physiqe that guys would actually like to have, and one that girls are naturally attracted to.

I believe that CrossFit girls have the best physiques around. It’s a perfect blend of femininity and athleticism, and one that I am extremely attracted to.

So there you go. These were just some examples of what I consider to be good and bad physiques. You make your own judgements. I apologize to any bodybuilders out there who are looking to improve their arms size. I just don’t think it’s aesthetically pleasing to see that.

What do you guys think?

A lot of what is being written on this site has to do with fat loss. This is only because I am currently trying to cut weight, and am writing about things that have helped me drop all the weight I’ve lost. In addition, most of my training is athletic in nature because this is important to me as well. I don’t just want to look good. I want to feel good, train good, and play good.

Click here To Discover how to Easily Gain Muscle

But without muscle, you won’t look good even at 5% body fat. Many of my friends are naturally very thin and have trouble putting on weight. So I’ve decided to spend some time talking about weight gain.

Principle Numero Uno: Eat More Nutrient Dense Foods

Weight gain really isn’t as simple as eating more foods. Yes, you need to eat more foods, but they must be nutrient dense foods. What trainees don’t realize is that you not only burn calories to maintain your basal metabolic rate, to recover from your workouts, but to also help you digest the food. So when gaining weight, you really need to pay attention to the last part of the equation: the amount of calories burned off just by digesting your food.

A nutrient dense food is one that provides more nutrients per calorie of food. Some simple examples here include an apple being a better choice than a pretzel. Both may have the same amount of calories, but an apple will give you more nutrients for your time. Most trainees simply gorge everything in site, not making sure whether or not it’s healthy. This is the wrong approach.

All you need to do is remember four things: beans, nuts, fruits, and veggies. Take in the majority of your carbohydrates from fruits and veggies, and your protein and healthy fats from legumes, beans and raw nuts. My favorite raw nuts are almonds.

Less nutrient-dense foods are often lighter or whiter in color. I have a rule for this as well. Avoid or reduce the Four White’s:

1. White Bread
2. White Rice
3. Sugar
4. Salt

Starchy, high-carbohydrate foods such as pasta and bread are hard for the body to digest and have little to offer in terms of nutrients. Hence, you want to choose foods that are nutrient-dense and can be easily digested in your body.

You’ll notice that you do not need to eat as many calories as you previously did since you are not wasting calories in burning off foods that take longer to digest. In addition, now that your body works more efficiently, it’ll be able to recover much faster from the muscle damage associated from training.

Principle Numero Dos: Lift more While Sticking to the Basics

Click here To Discover how to Easily Gain Muscle

Stick to the free weights: barbells, dumbbells, and kettlebells. Free weights work all your little stabilizer muscles and allows for more natural movements as opposed to machine exercises. Machine exercises may be easier, but they also put you in some awkward positions, putting you at risk for injury.

The majority of your training should revolve around compound movements such as the bench press, deadlift, push press, pull-ups, dips, pushups, squats, and rows. Stick to these movements the majority of the time.

You CAN isolate, but make sure it’s specific to a particular weakness. For example, if I were to include some isolation work, it would have to be my most weakest bodyparts: chest and biceps. But this training would come only after hitting the big lifts.

Too many people out there train like bodybuilders when they themselves are not bodybuilders. If you know you will never compete in a bodybuilding competition, then there is no reason to train like one. There are more efficient methods of putting on muscle.

Please make sure that you are training your lower body. Squats and Deadlifts should be staples in your routine. Training large muscle groups releases the most growth hormone (GH), and legs are a HUGE muscle group. Don’t ignore the lower body.

Priniple Numero Tres: Emphasize Insulin

The majority of your carbohydrates should come from fruits and vegetables, but you still need those starchy carbs right after you train to give you that insulin spike. Here is another difference between fat loss and muscle gain: Insulin spikes are a no no for fat loss, but a yes yes for muscle gain.

An insulin spike means that the hormone insulin is released to help control blood sugar levels. When you eat starchy carbs or sugar, your blood sugar levels rise. Insulin sends glucose to muscle tissue and fat cells, helping to lower blood sugar levels.

Insulin is an important hormone for gaining mass because it helps increase the body’s ability to transport amino acids to muscles. A great post workout meal for mass gains would be a protein shake mixed with honey. You’ll get your protein, and your insulin spike all at once.

But be careful with insulin. Insulin replenishes glycogen stores, and helps in rebuilding damaged muscle, but if your muscles don’t need the glycogen, then it’ll get stored as fat. The majority of trainees that believe they’re getting more muscular are actually just putting on fat. They only realize this when they’ve got a spare tire they can no longer get rid of.

The only way to combat this problem is to really push yourself in your workouts. Make sure that you are actually working hard as opposed to just pretending to work hard. Many trainees think that they are working hard by spending two hours in the gym. This is never the case. You can either work hard, or you can work long. You can’t do both.

Click here To Discover how to Easily Gain Muscle

This article features affiliate links to products I endorse. I will receive a portion of the sale if you buy it. See my Disclaimer.

Neaz Noor asked: “So the Islamic month of Ramadhan is coming up in about a month, which means practicing Muslims like me will be fasting every day from sunrise to sundown for a month.

Now, the fasting has several goals including gaining awareness, discipline, empathy for the poor, etc… The funny thing is, a lot of people actually tend to gain weight (fat) by the end of the month because they gorge themselves on food after sundown- totally defeats the point.

Anyway, I am thankfully not one of those people. However, I have the opposite problem: I drop a lot of weight every year Continue reading

The Pull-up is one of the most difficult bodyweight exercises out there, and a great measure of physical fitness. Lets say a complete beginner is trying to go from one pull-up to 10 pull-ups. What’s the best program for him to use?

The primary difference between training someone who is young and someone who is old is based upon the experience of the trainee. For example, there will be greater differences in training between a 20 year old beginner and a 60 year old beginner then there will be between a 20 year old advanced athlete and a 60 year old advanced athlete.

I would take greater risks with intensity levels and exercise selection with someone who is a young beginner rather than someone who is much older and starting off with their first training program. One of the reasons include the fact that when someone is starting to train at age 60, I am helping them reverse 60 years of unhealthy eating and lack of exercise. Whereas with a 20 year old, that time frame is much shorter, and so the time it takes for a 20 year old to adapt to a training program will be much shorter than a 60 year old.

But right now we’re talking about extremes. There are very few 60 year old advanced athletes. Many 40-60 year olds who wish to begin training usually do so to get back into shape. In other words, these trainees often have a background in fitness, whether it be regular training in their garage gyms, or participating on a team sport. In this case, creating a program is much easier, as all I am required to do is figure out what they used to do before, and steadily work them until they return to their previous level of fitness. And because of the wonders of muscle memory, this task is often quite simple to achieve.

Age is extremely relative. The saying, “Your age is how you feel,” is absolutely true. There are forty year olds who believe that they are too old to start working out, and then there are 80 year olds competing in triathalons. Just recently on the NBC Sports website, I read an article about 69 year old Walk Radke who began training right after he retired at age 65. This guy looks better than I do!

Lets put this into a more practical scenario. Lets say I have two traineese, Bob and Tom. Bob is in his mid-forties, almost fifty pounds overweight, and used to play football in high school. Tom on the other hand is 25 years old, fifty pounds overweight as well, smokes and drinks accesively, and has never lifted a weight his entire life. So even though both would be considered beginners in layman terms, who is MORE of a beginner? If you guessed Tom, you are absolutely right.

Taking into account all the information I have presented to you guys thus far, I want you to think for a moment: How would a training program for Bob differ from Tom’s?

So, as you know, I’ve been struggling to reduce the fat on my lower back. I’ve been steadily losing noticeable weight of my stomach, and am starting to see some vascularity on my arms. However, the back fat is still there. So the question is, what is the best way of losing all that back fat? What is the best way of losing fat on any problem spot?

About a month back I called up my cousin and said, “Dude, I think I’m gonna have to stop Shah Training.” He asked my why. I said, “Well, my day is split up between family stuff, marketing work (I’m a marketing consultant), Shah Training, and looking for a job. The main problem here is that is just so much to do in terms of family, that I don’t have time to look for a job or Shah Training. And you know that I’m not motivated to go and look for a job, which makes the process even harder.”

So there I was, walking around the neighborhood with my cell phone. My cousin and I were going back and forth trying to solve this problem of how to better manage my time and what I could to focus on the more important things in life: Shah Training.

The problem here was the my family did not know about Shah Training. They expected me to just do what all the other kids do after the graduate and join some big export/import or marketing firm, work there for the rest of my life, and supposedly retire in style. For those that have been reading this site for quite some time, you know I’m not devoting 8 hours of my day to someone else’s business, especially if it’s not something I enjoy doing.

Living a Life of Appeasement

The whole concept of Shah Training is to devise fast, intense workouts that get the job done in a limited amount of time. Ok, so my workouts were going great, but the rest of my life was just insane. I was angry because I didn’t have to do what I loved, and at the same time I was playing appeasement with my parents. Just please them so they don’t ask any questions. When the questions do come, use the work that you do around the house as a weapon to guard your secrets.

Wasn’t working. Never works. I know each of us does something similar to this on a daily basis, either to a big or small extent. We use one thing to hide another. And for myself, I was hiding something productive and a possible career path, not some skeletons in my closet. I didn’t have some crazy affair, nor did I eat meat, nor did I steal money from anyone. No, I’m a normal kid with dreams and passion. The only issue here is that I was afraid my parents would not approve.

Taking Back My Time

So about a few weeks back, I decided to do something about this. Just as I would cut out all the isolation exercises from a training program, it was time to cut out all the junk. But before I did so, I would have to do some really deep brainstorming and get my priorities in order.

Well, Shah Training was important to me and I wasn’t ready to give it up. But Shah Training is the first thing that I can actually control. This is where I need to start from in order to get my time management system back into place. So I sat down one day and made a huge list of everything that I needed to do in order to promote and grow the website. I then created a point system using excel based on the amount of time I spent behind a particular task, what the potential pay off would be, and how much this activity would cost me. Then I hit data sort and all of a sudden I had a categorized list of tasks with the best time to benefit ration, to the least time to benefit ratio. Obviously those items on the bottom of the list I would probably never perform.

Using this valuable information, I then developed a hypothetical 30-day plan in which I only spend one hour per day on Shah Training. The chart I had developed really helped me use that one-hour the best that I could.

Now I was ready to tackle the real problem. My fear was that if I went up to my father and started telling me about Shah Training, he would tell me to focus my energies on getting a job. In fact, I’ve tried this before, and that is the exact answer I’ve received. My mother just says, “I don’t know anything about websites. All I know is that you need to get a job.”

So here was my plan: talk about Shah Training when I’m around my parents. Don’t tell them to check out the site, but make them want to check out the site. Tell them about the interactions on the site. Tell them about the fact that you will be using Shah Training to express your Jain views at the YJA convention. Tell them about how you’re using it on your resume to show experience.

The results came fast. On the third day my father checked out my site and was thoroughly impressed. He had no clue that I could do that. He felt as though my website was just some simple HTML format that I was just wasting time one. My dad was impressed with the content, graphics, and all the videos I had made. His only complaint was that they were too dark. I explained to him that they were that way because they matched with the rest of the site.

Being a business man himself, my father started giving me advice on how to target people like him: Indian, 50’s, looking for a trainer, not very proficient with the internet.

Finally, some breakthroughs

Later on, we also started talking about how much time it takes for me to do the chores around the house, Shah Training, and job search. Although we did not make up any specific parameters in terms of what I should handle or how I can same more time, my parents did start making some basic changes in terms of how they handled their own chores. One thing my father did was that instead of giving me all the “go to the bank” chores, he only told me to deposit money in those bank accounts that were near our house. He took the other half to his store in the city, where there were other branches near his store. He could easily tell his maintenance guy to drop off the deposits.

My mother on the other hand no longer tells me every little thing. She asks me. There is a huge difference between telling and asking. And if I can’t do it, then she just does it herself.

The next big task I had to handle was this whole business of searching for a job. Once again I sat down with myself one night and really asked myself, “ Why don’t I want a job?” Well, the usual answers spat out:
1. Not wanting to work 9-5
2. Do not want to give up my time to someone else’s project/ business
3. Do not want to be stuck in the same work for the rest of my life
4. I have too many of my own ideas to waste time
5. I need freedom from everything!

When I made a pro/con list, I began realizing that perhaps getting a job was not such a bad idea after all. Here is the primary reason why I decided that I really did need a job: The majority of successful bloggers out there have spent 12-36 months building up their blogs. My blog is only seven months old, with about two months spent behind actual promotion. But now that I have all this information about blogging and marketing (remember the excel chart I made) I no longer need to spend countless hours researching how to promote and maintain a blog.. I know what to do now. I know what works.

So my goal in terms of finding a job was something that I would be interested in, and something I could learn from. Once I knew what I wanted, I only spent a half hour per day (maybe even less) going after that goal. Within a week I got a response from a really big company in the field of my choice and a great position. I have not gotten the job yet, but this just shows you how important self-analysis and goal setting is when you want to get stuff done.

The last piece of the puzzle was my consulting job. I honestly was not hearing much from my boss, so I just sent her an email asking her if there were any problems or new assignments I needed to take care of. Her response told me that I had already achieved my goal of getting her company organized. She was checking her leads every day, going after them, and making sales. Now it was time to focus on other aspects of the company. I currently am not doing any busy work for her, and am just waiting on a meeting with her so that we can take her business to the next level.

So there you have it.. A simple plan to re-work your busy life. The lesson here is that there are certain things that you are doing that do not really need to be done. I suggest reading 7 habits of Highly Effective People, and The 4 Hour Workweek to really help you go after that one passion in your life, and teach yourself how to reorganize your life so you have room for things that you love doing.

A Sample Day

I want to end this post by showing you guys what an average day for me is like:

7:00 AM – I usually wake up naturally around 7 – 7:30. After those morning “duties” I do a few rounds of Surya Namaskar. Surya Namaskar is the basic Yoga pose that stretches literally every muscle in your body. I realized how inflexible I had become after doing the morning Yoga sessions at the YJA Convention.

8:30 AM – I drop my dad off to the bus stop every morning at this time. This is really the only chance we have of having some conversation. It’s usually him talking and me trying to ignore him. The reason being is that he just talks about things that don’t interest me. However, lately if there is a problem or something I’m having I’ll usually bring it up at this time.

9:05 AM – After dropping off my dad it’s all about drinking my morning Chai and checking my email. Chai is a very important aspect of my life as it basically tells my body that it’s time for me to wake up. It’s also the time I have to myself to organize my day, to think of any problems or concerns I may have that I need to tackle that day, and to just reflect on the day before.

9:30: AM – Time to do my daily job search. The goal is to find one job that fits into my criteria: something I will love in a field I love. It’s funny how difficult it can be, but I’ve basically streamlined the process by diversifying the type and number of websites I search. Keywords are another important aspect.

10:00 AM – So I do have an interview coming up in a position and company that I think is the perfect fit for me. All I do is I practice my interviewing skills by randomly choosing a handful of questions per day and answering them. I also time my answers and try to keep them within five minutes. I don’t want to keep rambling on like a maniac.

10:45 AM – I check my email once again, specifically looking for any messages from my boss. Usually I’ll hear from her once a week. Right now there’s not much I’m doing for her so this doesn’t take much time.

10:50 AM – Time to hit my dad’s chores. It’s usually just going to the Bank Of America and dropping off a deposit. This usually takes about 20 minutes time.

11:10 am – By the time I’m back home my sister is up and watching Spongebob Squarepants on TV. This is where the brother genes kick in and I have to tell her to go brush her teeth and eat. I usually like to sit and watch TV with her and play some game or something with her.

12:00 – Workout Time. Lately I’ve just been winging my workouts. So I go down to the backyard. I have one or two exercises in mind . When I go down it’s just a matter of figuring out how to do “work” and putting it together. I’ve been coming up with some crazy intense things lately.

12:30 PM – Dominic usually strolls by towards the end of my workouts. This is great because I can spend some time training him and don’t have to worry about getting my workout in. Dom’s a fast learner, so the sessions last about 30 minutes.

1:00 PM – I eat my first meal after my workouts. This gives me great energy during the morning. Often times when you eat food, your body slows down and just wants to rest. However, after an intense workout, your body needs foods and nutrients to help it recover. This is the best time to eat.

1:30 PM – Now it’s time to work on some Shah Training stuff! I’ll start off by working on my training manual, which almost complete and will be released on the website soon. Then I write a post, followed by some time spent on forums and social media sites. This usually takes one to two hours, depending on the type of post I’m writing.. During this time I may eat some of my other scheduled meals. My current meal frequency is five, eaten every hour and half.

3:00 PM – Time to hit the shower. Yeah I know. If I got nowhere to go, then why take shower in the morning?

3:30 PM – Time to tackle mom-related chores. This may be anything from laundry, clean the house, get groceries, or just make some copies for her. I usually do the dishes throughout the day so that she does not have a full load of them after dinner.

5:30 PM – My cousin and I usually talk around this time, after he’s off from work. Sometimes we talk earlier in the day, and sometimes we just chat online. I consider this to be an important part of the day as neither of us are just sitting there and complaining about our day. Our conversations are open, positive, and progressive. We often bounce ideas off of each other and help each other grow and excel in our individual lines of work.

6:00 PM – This is my meditation time. Meditation is designed to clear my mind, work on my breathing, and to just calm my soul. I usually do this for 10-15 minutes per day.

6:15 PM – I like to keep my room clean, but it gets dirty so fast. Evenings are the best time for me to clean up the clutter in my room. In a way , this is an extension of meditation. Meditation is cleaning up the mind, and now I’m cleaning up my environment.

6:30 PM – I am trying to transition into a two-session training program where I lift in the afternoon, and jog in the evening. The extra cardio is just there to help me burn off a few calories. The back fat is slowly disappearing, but I want to do everything I can to get rid of it for good.

7:30 PM – After my 3- mile run, I collapse on the bed and wait for dinner. Well, not really. The rest of the day is just about doing things I love and enjoy. I may spend time with my sister, or work on Shah Training. I may go take another shower after I run. I may help my mom in the kitchen, or I may just sit there and watch TV . It just depends on what I feel like and how tired I am. I usually hit the bed at around 12:00.

There you have it. A time management system that works and something that you can use to clear up all the clutter in your life.

I personally train at a very high frequency, often 5-6 days a week. However, I try to do something different every day. For example, one day I may be doing a kettlebell circuit, and on the next day I may doing a distance run, and on the third day may be a heavy deadlift workout. So my question is, how often is too often? Should there be a set number of days where you train per week, or can you actually train every single day, given you do something different each day?

I just came from the YJA (Young Jain Association) Convention last week. I have experienced more personal growth in those three days then I have ever experienced before. Since there is so much to talk about regarding this topic, I have organized the posts into a four-part series:

Part One: Random thoughts and Observations
Part Two: Analysis of my own session
Part Three: Training and Eating at YJA
Part Four: Reflections on Personal Growth

This is part four:

This one’s going to be pretty short, as I’ve said almost everything that I’ve wanted to in my three previous posts. These posts can already give you guys a good idea about my experiences at YJA and what I learned.

In terms of personal growth, there are a few important things that I accomplished here:

1. Put myself in two uncomfortable positions and did fairly well
2. Was able to open up conversations with people I had just met a few moments ago and carry on meaningful conversations with them.
3. Develop some good business contacts that will help me advance my career.

That’s it! I want to thank everyone for my reading my three previous posts. Don’t forget to watch my YJA session videos.

This has been in the works for a while. I wanted to develop a series of workouts which measure multiple qualities of fitness at the same time. These would basically be standards of fitness which would ai me in not only measuring personal fitness levels, but also those of my clients. If a client (or myself) fails at any of the levels, then I know exactly what to do to get them up to the next level.

The Shah Training Fitness Standards (STFS) are a series of workouts designed to test strength, speed, cardiovascular endurance, power, and strength endurance. Here is what I came up with:

Level One:

3 rounds of:
400 Meter Run
10 Hindu Pushups
Hang Power Clean, 50% bodyweight 5 reps

Time: 12 minutes

Level Two:

3 rounds of:
400 meter Run
15 Hindu Pushups
30 Bodyweight Squats
Hang Power Clean, 60% bodyweight 5 reps

Time: 18 minutes

Level Three:

4 rounds of:
400 meter Run
15 Burpees
15 Double Unders
Hang Power Clean, 70% bodyweight 5 reps

Time: 18 minutes

Level Four:

4 rounds of:
400 meter run
25 burpees
25 Double Unders
Hang Power Clean, 80% bodyweight 5 reps

Time: 30 minutes

Level Five:

5 rounds of:
400 meter run
25 burpees
25 Double Unders
25 Crossovers
Hang Power Clean 90% bodyweight, 5 reps

Time: 30 minutes

Developing your own fitness standards

I encourage each of you to develop your own fitness standards. My goal was to create something that fit into my broad definition of fitness. In my view, human beings should be strong, fast, have great stamina, and be aesthetically pleasing.

Now, it’s not possible to measure every single attribute in one workout, but you can surprisingly close. Here is how I did it:

• Speed is measured by two things: 400 meter run, and total time of workout. The 400 meter run is synonymous to speed. Olympic and speed athletes incorporate the 400 meter as part of their regular workouts when attempting to improve their times, regardless of the type of sport they participate in. Timing the workouts as a whole forces you to push yourself, which enables you to improve your speed while performing each activity. Many times I have noticed that when I do not time myself, my transition between each exercise is extremely slow, thus wasting time. If you’re resting, you’re not working.

• Muscular Endurance is measured by the high rep calisthenic exercises ( hindu pushups, bodyweight squats, and burpees) as well as the fact that you will be pushing through one exercise after another for multiple rounds.

• Pure strength is difficult to measure in this sort of workout, but you can get a sense of where you stand with your personal strength with the hang power clean. Lifting a percentage of your bodyweight for five rounds will be a grueling test of strength. And naturally, the strength endurance and recovery factors will come into play when you have to repeat this task for multiple rounds in conjunction with other exercises.

• Strength and Power go hand in hand, once again measured by the hang power clean. Power is primarily a function of load and time. And hence to measure power we would have to develop some sort of points system. Crossfit uses reps over time, or poundage, depending on the workout. What you may be able to do is assign points to each exercise. For example, the 400 meter run is 1500 points for each round. Calisthenic exercises would be number of reps x bodyweight. And finally the hang power clean would be weight used times number of reps, multiplied by 5. The idea here is to give each exercise equal weight. If we get two athletes that weigh differently, we can see how effective this formula is:

• In the above chart, Dominic and I have an 11 pound difference. I complete the circuit in 9 minutes, 23 seconds, or 563 seconds, while Dominic takes 11:18 to perform the same circuit. Work Capacity is measured at 8.94 work/time for myself, and 7.89 work/ time for Dominic. What do these number mean? Since we’re talking work capacity, or work over time, the longer it takes for you to complete a task, the lower your number. Hence in this case, the higher number is better. My work capacity is greater than Dominic’s.

• If Dominic wanted to match my work capacity, he would have to perform the same workout in 9 minutes and 50 seconds, which is just 27 seconds away from my time. Naturally, bodyweight differences will result in greater differences for time and work.

• Finally, Cardiovascular Endurance is better measured in the latter aspects of the system by jump roping exercises. However, the sprinting will tax your cardiovascular system. There is no room for true endurance training, as running a mile would severely compromise your strength numbers.

I want you guys to start thinking about this system. Does it makes sense? Is it doable? Does the point scoring and work capacity formula make sense? Please, post your thoughts to comments.

I also want you guys to either try these workouts on your own, or develop your own standards of fitness. If you try the workouts, please post your work capacity score on comments. If we get enough people I may even decide to put on some sort of contest.