Insane Bodyweight Workout to Make you a Better Athlete: By Prath Shah


Bodyweight training is the perfect choice for athletes. Most sports require you to be fast, strong, and powerful. Heavy weight lifting makes an athlete slow and bulky. However, bodyweight training teaches an athlete to better control his or her own bodyweight for better performance.

When I was lifting heavy using bodybuilder workouts the biggest problem was that I would gas out quickly. My sport is Karate. So during sparring (practice fighting) sessions, I may have been bigger and stronger than my opponents, but I would get tired really quickly.

Hence, my opponents would just dodge my slow punches until I was tired, then hit me with everything they got. That’s how I lost a lot of sparring fights. The day I gave up on bodybuilder workouts, I started reading into the way Indian Wrestlers used to train.

Hindu Squats and Pushups

The two common exercises used by these magnificent ancient wrestlers are the Hindu Pushup and Hindu Squat, made popular by Matt Furey. Honestly, I don’t think these exercises are the BEST bodyweight exercises out there. They are simply two variations out of hundreds of different bodyweight movements.

However, just by replacing these two movements with all my heavy weight training gave me some great results. I already had the bulk, now it was time to teach myself how to move the bulk (my own body). The workouts I used were very basic.

It’s time to peer into my old training diaries and show you a sample of the primitive, but powerful stuff I used to do.

(Before I continue, let me just state that I have shared my old workouts in the past. I used to do a lot of stuff, but this particular post revolves around Hindu Squats and HinduPushups and their relationship to improving my Karate training.)

Back to what I was saying before: I stuck to mostly density training, which is something I shared with you a few days a go. However, my density workouts were much shorter, since my conditioning was very poor.

The Poorly Designed but Powerful Workout

So, instead of using 15-20 minute time intervals, I was using 5 minutes intervals, with around 1-2 minute breaks. So here is what a sample workout would look like:

5 minutes of:

  • 5 Hindu Pushups
  • 10 Hindu Squats

I would alternate between these exercises for 5 minutes straight through, and decided if I could do anymore. A lot of what I was doing before was extremely random. I didn’t even know about the terminology “density” training. It was just training to me.

But…it worked! I was moving faster and lasting longer on the mat. I even started winning some fights. Some of the kids started getting scare of fighting me since now I was not just a bulky guy, but a bulky guy who could move!

Take Home Point

Now, how can you take what I used to do to your own sport? Well, the simple answer is take a look at how you move in your sport. Karate involves a lot of high intensity techniques for a short period of time (such as a barrage of punches) followed by a short rest period (where you’re just bouncing on the mat and blocking your opponents attacks).

Hence, interval and density workouts were perfect for Karate training. But, you may need a different method of training for your particular sport. Keep experimenting, but if you need some great high intensity bodyweight workouts, be sure to check out the Ultimate Gymless Workout.

Tags: athletic training, Bodyweight Training, bodyweight workouts, high intensity workout, karate



About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, (Feed –



5 Reasons Why You Should Perform Quick, Intense Workouts – PLUS 3 Intense Workouts To Get You Started By: Prath Shah

Hey Fam! This week I’m posting one of Prath Shah’s articles on my site. This same article with a video can be found over at Prath has some really good information over at his site, plenty of body weight routines and information. I have posted 3 of his articles here and I visit his regularly, so I suggest you check him out.
Lower intensity exercisesuch as aerobics and distance running burn body fat during the actual activity. This is because the body uses blood and stored sugar as an energy source in the first 15-20 minutes of activity. After this period, the body switches to fat as a fuel source. This is the reason why most trainees tend to do hours of cardio per week. 

This form of training is highly inefficient simply because the calories we burn during activity do not help us burn fat. Our long term weapon against fat relies on our resting metabolic rate (RMR, or a measure of calories we burn while at rest) and certain hormones in our body.

Low intensity training does nothing to raise your RMR, nor does it stimulate any fat-burning hormones such as HGH (human growth hormone). In fact, excessive cardio can release Cortisol , also known as the stress hormone. This is a bad hormone, as it increases one’s appetite and also converts calories into abdominal fat. The following are five reasons why you should be performing quick, intense workouts for better health and fat loss:

Reason #1:

Less Time Commitment for Better Results


  • Our bodies are extremely efficient at adapting to training stimuli. In order to continue getting results from our workouts, we need to either make them more intense or make them last longer (increase time). Most individuals will perform low-intensity, longer duration training.
  • In this scenario, lets assume it takes a person 30 minutes to burn off 300 calories. As his body become more efficient, he will now need to spend 35,40,45 minutes to burn off 300 calories. Over time, it becomes impractical to do more work for the same amount of results.
  • Instead of increasing time and lowering intensity, decrease time and increase intensity. Doing so will force your body to work harder, thus burn more calories in the long run (explained below). The most important thing is that you’ll save time.

Reason #2:

The Power of EPOC


  • The higher the intensity of the exercise, the more likely you will use carbohydrates as an energy source rather than fat. However, even though you are using carbohydrates as the primary fuel source with high intensity training, the total amount of calories burnt off will be much greater through high intensity exercise than with low intensity exercise.
  • This is because after an intense workout , our bodies experience oxygen and metabolic debt. It needs to return to homeostasis. This process of regaining a balanced state is known as excess post-exercise oxygen consumption (EPOC). A number of processes take place during EPOC including the restoration of various energy sources, re-establishment of normal ventilation and heart rate, restoration of normal core body temperature, and re-oxygenation and restoration of blood and circulating hormones.
  • These processes require energy in the form of calories to take place. Studies have shown that this process can take up to 48 hours to complete, meaning that your metabolism will be on fire 48 hours after engaging in an intense exercise session, depending on the level of intensity of the workout.

Reason #3:

Eat Carbs, Lose Fat

  • As mentioned earlier, with high intensity training, you are burning carbohydrates (glycogen stores) as an energy source. When you use your glycogen stores during high intensity exercise, they are less likely to be stored as body fat. And after exercise, during EPOC, you body needs to get calories from somewhere to repair the damage done by your workout.
  • If you do not replenish your glycogen stores (eat carbohydrates) after an intense workout, then your body will go to its fat stores for energy. Research has shown that interval training increases the activity of enzymes involved in fat burning.
  • This means that after high intensity training, there is more fat in the blood (free fatty acids), meaning that more fat is being used for energy production. The best news for me is that I can still consume carbs and burn off fat.


Image by US News Image by US News 

Reason #4:

Boost your HGH


  • High intensity training can also boost your levels of human growth hormone (HGH), which promotes the reduction of body fat. HGH is produced naturally in the pituitary gland. This hormone is vital for stimulating our body’s metabolic cycles, and has been linked to fat loss, strength gain, and increases in lean muscle mass.
  • A 2002 study in Britain’s Journal of Sports Scienceshowed that 30 second sprint intervals increased levels of human growth hormone (HGH) by 530 percent. In addition, a 2003 study published in the Journal of Clinical Endocrinology and Metabolism stated that proper exercise can “mimic the effects of HGH treatment.”

Reason #5:

Double your Endurance


  • High intensity training also does a better job of boosting your endurance levels than steady state cardio. After just two weeks of interval training, six out of 8 college students double their endurance according to a 2005 study published in the Journal of Applied Physiology.
  • The other 8 volunteers in a control group, who did not do any interval training, did not show any improvement in endurance. The amazing aspect of this study is that all volunteers were already reasonably fit. The results were attained after just 15 minutes of intense cycling spread out over 2 weeks.
  • The ability of the heart and lungs to supply oxygen to working muscles improved 13 percent in a 2007 study published in the Journal of Applied Physiology. The study involved 8 women in their early 20’s who cycled for 10 sets of four minutes of intense cycling, followed by 2 minutes of rest.

I would not be doing proper justice if I did not provide some sample workouts to help you get started with high intensity training:

Workout #1:

Perform max rounds in 20 minutes of:


  • 10 Burpees
  • 5 Chinups

Best: Performed 7 Rounds
Workout #2:

21 Reps of each for time:


  • Sumo Deadlift High Pull, 95lbs
  • Push Press, 95lbs
  • Hindu Pushups
  • Kettlebell Windmills
  • Kettlebell Thruster
  • Squat Jumps

 Workout #3:

3 rounds of:

  • Incline Pushups – 2×30 seconds, 30 seconds rest
  • Chinups – 2×30 seconds, 30 seconds rest
  • Rowers – 2×30 seconds, 30 seconds rest
  • Hindu Squats – 2×30 seconds, 30 seconds rest
  • Ankle Grabbers – 2×30 seconds, 30 seconds rest

Use this knowledge and these workouts to improve your health and burn some fat!


About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, (Feed –

11 Methods to Getting Rid of Man Boobs, PLUS Secret Chest Superset Workouts By: Parth Shah

Image by sineevil2


Man Boobs. You hate them. I hate them. We all hate them. Got that covered? Good, now lets figure out how to get rid of them.

There is a secret method out there to get rid of those man boobs. But before I tell you guys about it, I just want to mention to you how brutal this method is. Ready, here I go: It’s Brutal!Brutal but effective.

The superset. There really is no secret here. The word has been used many times. Many trainees implement the technique, but not enough. One of the most stubborn regions for men is the chest area. Hence the term, Man Boobs.

Some Facts about Man Boobs

  • Gynostemia is a condition which causes a man to grow abnormally large breasts.
    • Thousands of men suffer unknowingly from this common disorder.
    • Can occur at any age.
    • 50% of men will experience the condition at some point in their lives.
  • Gynostemia is condition caused by fluctuations in hormones and weight gain.
  • Pseudogynostemia is the appearance of male breasts caused by fat.
    • Fat gain begins to change a man’s hormonal structure.
    • Fat tissue manufactures estrogen, which stimulates breast tissue.
    • All obese men will experience some degree of breast growth

How Do I get Rid of Man Boobs?

  • Boost Testosterone
  • Burn Fat

Five Ways to Boost your Testosterone Levels:

  1. Eat a Balanced Diet – Forget about all the nonsense about high protein, low carbohydrates, and low fats. Instead, go moderate everything. Just eat with balance. There is no such thing as a “magic” macro nutrient. In fact, too much protein in the blood stream can eventually lower the amount of testosterone produced in your testes.
  2. Eat more Healthy Fats – There is no magic macro nutrient, but overall most men need to eat more healthy fats. Fats have gotten such a bad rap in the past few decades, that most dieting athletes ignore them completely. Healthy fats, specifically monounsaturated fats, actually helps boost testosterone levels.
  3. Stay away from the Gym – Rest and recuperation are a crucial aspect to healthy testosterone levels. I’ve been finding it easier to maintain lower body fat levels when I become busy and are unable to get in a workout. My body has more time to recover from the intense workouts I put it through, and thus allows for higher testosterone levels.
  4. Forget the Fake Meat – It’s common for vegetarians and vegans to use Soy as their primary source of protein. However, numerous studies have found that Soy is disastrous for testosterone levels. Instead, stick to healthy fats and beans as a source of your protein.
  5. Lose Weight Slowly – When most people attempt to lose weight, they dramatically drop their caloric intake, cut carbohydrates, and increase their cardio exercise, all three things that are terrible for healthy testosterone production. Instead, take it slow, aiming for no more than a steady two pounds of fat loss per week.

Six Way to Burn Fat

  1. Gain Lean Muscle – Muscle is more metabolically active than fat. This means that it takes more calories to maintain muscle than it does to maintain fat. This may not be a big deal in the short term, but in the long term war against fat, this is your greatest weapon.
  2. Forget the Fat Burning Zone – Distance cardio is an inefficient method of burning fat. Focus on boosting your metabolic rate with workouts that raise your heart rate to 75% if its maximum, and force your body to work harder. There are numerous benefits to using high intensity exercise as a tool to burning more fat.
  3. Burn your Energy Stores – Fat is basically stored energy. The moment you see fat as a source of energy as opposed to that ugly thing that sits on your bones and muscles, the more successful you’ll be with fat loss. It takes a different mindset to burn fat.
  4. Its all about Calories – Bottom line is that fat loss is still as simple as burning more calories than you take in. Burning more calories means boosting your metabolic rate through increasing lean muscle mass and high intensity workouts, but it also means gradually cutting your calories. If you eat less, you have less to burn.
  5. Eat Real FoodJunk food is tasty but it’s not filling. A plate of pasta, or a home-cooked meal is tasty, and its filling. Make sure what ever you eat actually fills your stomach and holds you down for the next three hours, minimum. Don’t eat that twinkie and say,” This will hold me until lunch in an hour.” Last time I ate a cookie when I was really hungry, it didn’t even last ten minutes. I dunno what kind of digestive system you have if you can make a twinkie last for an hour.
  6. Cut out the liquid food – I’m talking about the soda, the coffee, and the processed fruit juice. Every 100+ calorie drink is another 100+ calories you’ll have to burn off. So use them wisely, and remember rule #4. If the food or drink does not help you health, don’t consume it.

So What Do Chest Supersets have to Do With Any of This?

I’ve written about supersets many a times before. I don’t need to go into their benefits. This article is about man boobs, and you need all the help you can get. Once you’ve mastered the eleven tips mentioned above, the next step is to actually WORK OUT!

I normally do not prescribe working just one muscle group at a time, but if dropping your body fat and boosting your testosterone levels have not allowed you to completely eliminate your man boobs, then it’s time to take it into high gear. Break your full-body training program into a split-training program, devoting one day to attacking your man boobs. On this day, choose from one of the following three chest supersets workouts, and see what happens after 12 weeks.


Image by angryaussie


Chest Superset Workouts

Rotate amongst the following workouts for the next 12 weeks.

Workout A

Perform 50-40-30-20-10 reps of each for time:

  • Push ups
  • Dips

Workout B

Perform Maximum rounds in 20 minutes of:

  • Incline Push ups, 10 reps
  • Dumbbell/Kettlebell Pullover, 10 reps

Workout C

Perform 5 rounds for time of:

  • Hindu Push ups, 15 reps
  • Dumbbell/Kettlebll Bench Press, 15 rep


About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, (Feed –

10 Ways to Fatten Up Your Kids By: Parth Shah

Hi guys this is an article from from a site I really respect I will be peridocicly be posting some articles from his site. I advise you check him out if you haven’t already.


10 Ways to Fatten Up Your Kids

Apr 13th, 2009 | By Parth | Category: Beginner Training, Featured Articles, lifestyle

The habits I formed when I was a kid followed me all the way to college. Although I was never obese (because I just cared too much about the way I looked), I had a weight problem due to horrible eating habits.

My mom bought a lot of sugary foods. She let me eat pizza and ice cream on a daily basis. I’m not blaming her, because she really didn’t know much better. As an immigrant struggling to make a living and support a family, she bought foods that were on sale. Her only goal was to keep me fed. There weren’t as many fat kids walking around twenty years ago as there are now, and so there was not as much awareness about what is healthy and what is not.

One thing I’ve realized by reading personal blogs of food addicts or former food addicts is that most of these habits are formed during child hood. If you were overweight as a kid, then you’re likely to be obese when you grow older.


Image By babble

Image By babble

If you’re a parent, then I urge you to pay attention to what you’re feeding your kids. You may be a healthy parent, or an overweight parent, but either way your kids future depends on the example you set for them. I’m not a parent, I don’t even have a girlfriend, so I’m not going to teach you how to raise your kids. But, I would like to share a few experiences that I believe effected my weight when I was a kid:

  1. When I was around 4-5 years old, I began eating pizza on a frequent basis. My mom would take me to this place called Singas Famous Pizza, and order a half a pie of pizza almost every day. A full pie these days is around $4.50, so a half pie was probably extremely cheap back then.
  2. Every time I went to the playground, I didn’t really do much. I wasn’t playing with the other kids. I remember my mom was trying to get me to play on the monkey bars, but all I really did was go down slides and swing on theswing set. Swing sets are fun, but they don’t really burn off any calories.
  3. Also, at the playground, the only time I did any running was when the ice cream man came. My mom whipped out a dollar every day for me and let me run like the wind.
  4. When I started grade school, my mother would pretty much give me the same thing everyday: bread and butter sandwhich, a juice box, and fruit snack. That’s all just carbsand sugar. If she gave me fruit, I didn’t eat it.
  5. As I got older and began to receive an allowance. I threw out the food in the lunch box (cuz you can’t trade a bread and butter sandwich), and stood on the lunch line to be fed either a bagel with cream cheese or microwave pizza.
  6. In middle school, the lunch lady remembered that I was a vegetarian. So on days where there was no pizza or pasta, she would make me a special cheese sandwich: a bread roll with three-four slices of cheese. Put some ketchup on it, and gobble it up. Eat that everyday and see what happens to your man boobs.
  7. In high school, I went into the other direction, and became border line anorexic. I was skinny fat because I probably ate only 1000 calories a day. Combine that with a daily 1-2 mile run, 60 minutes in the weight room, and two intense martial arts training sessions per week, and you’ll have hunger pangs as loud as a speeding train.
  8. After high school, I learned how easy it was for me to drive down to Taco Bell in between my classes and gobble up a nice Mexican Pizza or Bean and Cheese burrito. Top it off with a tall cup of soda, and drive back to another boring lecture.
  9. Speaking of boring lectures, there was a Starbucks on campus. I began knocking down tall lattes to help me stay awake in class. When those didn’t work, I started a ritual of latte in the morning and Monster energy drink in the evening.
  10. Finally, as if this story couldn’t get any worse, there is an Indian restaurant near my dad’s place. It’s good stuff. I would gobble up around 3parotas(a type of bread) with Palak Paneer (literally, spinach and cheese), almost every week.

There you have it. If your goal is to fatten up your kids so that one day they can audition for the Biggest Loser and win half a million dollars for entertaining other fat people who are too lazy to go to and try out a quick bodyweightworkout, then just follow my tips, and you’ll achieve your goal.

Over the next few months, I will be spending a lot of time on developing content for overweight and obese individuals looking to lose weight. I realize some of the limitations that even bodyweight training can have for the morbidly obese. But I also see a lot of potential for teaching basic bodyweight movements to these individuals. I’ll get into this in a future post.


About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, (Feed –