I’ve gotten quite a lot of positive feedback as a whole in regards to the Anti-Fat Point system. I think it has been working pretty well to normalize between the different workout types, giving credit to people working really hard, and also rewarding people who are just getting started too. Though the system is always getting tweaked here and there to fix values that I feel are under or over valued, for the most part it has been pretty much consistent.

One thing I wanted to address though was the question of “How much AFP should I be shooting for?”

This is a pretty good question to ask, because Anti-Fat Points at first glance seem pretty arbitrary. I want to try to formulate some guidelines that people should shoot for based on accepted values. Thus here are the 2FNs suggested levels for activity:

Baseline Activity : 100 AFP to 150 AFP

Baseline activity represents the minimum points I would like to see each and every one of us earn each week. I’ve come to this number looking at past trends, and also looking at the literature and recent scientific evidence behind daily exercise. To arrive at the 100 AFP minimum, this value equates to a half-an-hour of walking, five days a week. By all accounts this is a baseline for good health. The formula is:

 (7 METS (walking at a 4mph pace) * 30 minutes ) / 10 (to scale the number down) * 5 days a week = 105 AFP

Regular Activity : 150 AFP to 250 AFP

This Regular Activity category should be the vast majority of us here at 2FNs. We are trying to get into normal workout routines, either three or four days of decent cardio workouts. On a regular routine, this benchmark is not easy, but attainable. This is the category that people will really see the benefits of working out consistently each week, be it cardiovascular fitness and general overall health.

High Activity: 250 to ???

This is for our already established participants, those who are actively training for long distance running or who take part in cardio gym classes or other structured events. This is a pretty high mark to hit, and I don’t expect people to perform at this level unless they are really training hard.

I hope this helps guide people a little bit to what they should be working towards! Give me some feedback on these benchmarks, are they too hard, or to easy?