Little Shristi does Bourne sprints

Dear Reader,

I’ve been doing the duties as of late – picking up and dropping off my daughter from basketball class being one of them – something I enjoy immensely.

I’ve written before about child obesity etc – – and this alarming trend shows NO signs of reversal (if anything it continues on an upward trend, unabated and unstopped) – – and classes such as this that encourage physical activity in young kids are always welcome.

We enrolled our daughter in it last year – at the age of 4 – and she’s still in it (fast approaching the age of 5 at this point).

Anyway, one of the things the instructor has these kiddies do towards the end of the class is this – he lines ’em ALL up – and has ’em RACE back and forth the court.

This is easier for some of the kids than the others – but not because of the race itself. It’s because some of the kids are a lot older – apparently the laziness syndrome is so deep rooted here that they can’t find enough kids to have a “same age group” class and therefore 8 or 9 year olds end up racing with 4 year olds.

I’ve observed my daughter run these before – and while she did a pretty good job, something was missing.

Perhaps it was that “extra oomph” she neglected to add – or perhaps her heart wasn’t quite in it – or perhaps it was just an extra hot day, but upon watching her the other day, I just KNEW she could do better.

That night, I spoke to her about running fast – and sprints in general, including quadruped sprints that I’ve spoken of so often and so highly.

She listened attentively.

“Ok, Papa. Will do!”

But the running didn’t improve much in the next class, for whatever reason.

Now note that I’m NOT expecting her to outrace kids far older than her. Not at all. All I want is for her to experience the sheer HIGH and elation that you get from doing sprints correctly and so this afternoon after sending you that initial email I sat her down briefly in front of the ‘puter.

And we switched on the Bourne Supremacy – and my daughter saw ’em done.

She saw what I call the Bourne sprints – and what I do on a regular basis – and combined with the music playing, it took about 2 minutes before she jumped straight off my lap and onto the floor.

“Papa! Let’s race!”

And off she was – in a flash – before I could say “OK!”

She must have run about 10 or sprints up and down the hallway – each one faster than the other. The only thing missing initially was her pumping her arms up and down – – and I rectified that soon enough.

And there she was, off again – – sprinting in full flow – – and boy oh boy I don’t know what she’ll do in class today – – but I bet it’ll be GOOD!

More than that, this gave even her a good workout. If an energetic 4 – 5 year old can break out in a full sweat from doing these – – just  imagine what doing even ONE of these (or trying to) will accomplish for the average adult tub of blubber out there.

We finished off with some bear crawl races – – and now it’s time for a shower (for my daughter).

Oh, her water pistol as well, lest I forget, and be reprimanded, hehe.

So thats the update tonight from 0 Excuses HQ. Moral of the story – – well  – – I don’t think I need to spell it out, do I?!


Rahul Mookerjee

P.S. – My course Advanced Hill Training (which can be done just as well on flat land) will give you PLENTY more such “Bourne sprint” routines – and those are just the beginning. Dive in right here, and watch the fat literally FLY off your body quicker than a 4 year old sprinting in full flow – –

Fitness Benchmarks for REAL men

Dear Reader,

Most, if not ALL of what the old time physical culturists and strongmen had to say on the topic of health and fitness are worth double their weight in “gold” – – and are just as applicable today if not more.

Of course, modern day men (the vast majority, at any rate) are anything BUT anything even comparable to the old time physical culturists – – or even old timers in general.

“Men” these days (and I use the quotes for a reason) have turned into a pale, sorry, coffieured, manicured, pedicured, “metro-secksual” versions of what they were SUPPOSED to be – not to mention weak and flabby to the extreme.

My good buddy Marc made a telling comment the other day.

“Most men these days have NO clue on how to fight – let alone have even basic fighting skills”.

I agreed, and he went on.

“Every real man should have at least some basic fighting skills – purely for self defense if needed. Most men these days think that living in modern day society eliminates this necessity, but they are mistaken – big time”.

There was more to this convo that I’ll get into later, but he’s right, my friend. He’s so right – and I’m “downgrading it a notch” and not even getting into fighting skills.

No – what I’m talking about today is general fitness – and what I’m about to tell you are the five fitness benchmarks that fitness pioneer and strongman Earlier Liederman wrote in his book “Endurance”.

These are benchmarks Liederman, an accomplished old time physical culture enthusiast firmly believer EVERY man should attain in terms of fitness.

And so do it.

And before the “modern day men” out there start whinging about how it’s not applicable to them – guess what – it IS, my friend.

Here they are, in particular order then.

Every man (I’d say REAL man) should be able to do the following – –

  • Swim at least half a mile or more without stopping
  • Run at TOP speed 200 yards or more.
  • Jump  over obstacles higher than his waist
  • Chin himself (until his chin touches his hands) at least 15 to 20 times.
  • Dip between parallel bars / chairs at least 25 times or more.

These, according to Liederman were the bare bones basics every man should strive to attain in terms of fitness – because you NEVER know what might happen.

You  never know when you might be stuck in a fire – – or an emergency – – or have to save your own life – – or others as well.

You NEVER know when disaster might strike – – and indeed, it strikes when we are at our most unwary and complacent.

In his own words –

If he can accomplish these things he need have no fear concerning the safety of his life should he be forced into an emergency from which he alone may be able to save himself.”

And as I said before, these words ring AS true today as they did in “days bygone”.

I invite the “modern day man” to take this one simple fitness test, my friend – and report back on the results.

Heck, I’ll make it even easier.

I’ll remove the swimming and replace it with 50 pushups – – and I’ll eliminate the pull-ups and dips altogether.

And it’s sad ,but true,  but even with the above done, most “modern day men” would be hard pressed to complete even part of the pushups – – let alone the rest of it.

I think you get the point here, my friend.

Get in shape – and do so naturally.

Benching 500 pounds may look good in the gym and may be good for your ego – but it’ll do NEXT TO NOTHING at all in terms of functional fitness – – or saving your life.

Squatting an elephant won’t make you run any faster, my friend.

And so forth. Get on the stick NOW – – and get on the stick in terms of real world fitness programs – – the best of which being the 0 Excuses Fitness System – – and before long, you’ll not only pass the test Liederman outlined – – but you’ll be surpassing it.

And at that point, I’ll pat you on the shoulders, look you in the eye and congratulate you heartily – – not just for having built a solid base – – but also for getting in good enough shape to be able to save your life (as well as others dependent upon you) if required.

This System truly is the best, my friend. There truly is no other like it. Get on the stick NOW – and watch your fitness levels SOAR.


Rahul Mookerjee

P.S. – And yes, this System is only for those that are SERIOUS about building some real health, strength and fitness. If you’re part of the “men need pedicures” as well crowd, well, this probably ain’t for you. If you’re part of the “bros at the gym pumping” flock, this certainly ain’t for you either. . .

P.S #2 – But if you’re a REAL man –  or aspire to be ONE – well – then – this IS the perfect System for you – and can be picked up right HERE –

P.P.S #1 – I went for a haircut the other day, and was in line – but I wasn’t waiting for others to get done with their haircut. No I was waiting for a fat, jowly male monstrosity to get done with his facial and pedicure. Whats the world come to when men not only think its ok NOT to be real men, but openly flaunt it? Ugggggggggghhhhhhhh ….!

Fit – or “face”?

Dear Reader,

What I’m about to say right now ain’t gonna sound too nice, but it has to be said – – so listen up, folks.

This post is probably going to generate a lot of feedback – – and if you feel compelled to send in comments etc, by all means do so – – either via email or via our social media accounts.

I can’t promise I’ll respond to ’em all – – but I’ll try!

And what I’m going to tell you is this – – put very bluntly, the vast majority of people out there engaged in fitness – – or activities that are supposedly about getting fit – – are not really there to get fit in the first place.

Case in point being the recent “beer yoga” trend that seems to have taken center stage in some parts of the world. I mean, can there be anything more ridiculous than this??

Or the “hash runs” I spoke about before at the local pub – – an event that generates plenty of sales – – sure – – but also a ton of selfies and expanding waistlines (to say the least”, but does NOT do what you’d think a run would.

And this holds true for a lot of folks that patronize modern day gyms and partake of modern day training methods as well – – routines designed to promote selfies, mirror gazing, pumping, preening, flexing imaginary “muscles” and doing everything one can to get that babe’s number on the treadmill right next to you (and not succeeding a lot of times).

But why just fitness?

Let’s take a look at other activities – – eating out, for instance.

Eating out used to be (back in the day) something folks would genuinely ENJOY.

These days it seems to be all about going to the most “haute” (pardon my French, hehe) and “upscale” restaurants – – and while there is NOTHING fundamentally wrong with this, the portions served at most of these establishments make you feel like you’d rather have eaten peanuts as a warm up snack – and paid a fraction of what you’d pay at said places.

Amazingly enough, though most people would agree with this – – a lot of folks still choose to frequent these places – – post selfies galore for “face” (look, Mommy, I ate out at the best place in town) – – and then come back home to grab some REAL grub.

And no, I’m NOT kidding you. I could give you plenty of examples as well, but I won’t here.

“Look Mommy. I ate out, but I’m still starving!”

I mean, for real.  .  .!

Anyway, this selfie/”show off” / “face” obsession is something that irritates me immensely. Being I’m not the narcissistic sort I rarely post pictures of the sort that most fitness guys do – -and you know the sort, don’t you?

All oiled up, greased up, ready to pose at “just that right minute”, with the mirror at just the right angle …

And so forth.


None of that for me, and I could care less if it loses me sales, or followers, or what have you.

My mission – and goal – has ALWAYS been to a) give it to you STRAIGHT in terms of fitness – and b) do so in a brutally honest manner that I follow myself.

ALL my products bear this “no frills, no BS” hallmark, and those that are part of the 0 Excuses crew know this.

So in case you’re wondering – – the 0 Excuses Fitness System will NOT pander to you if you’re looking for “fancy stuff” or “exercises that go well with selfies” – – or “exercises that look purdy enough to show off on Facebook”.

And so forth.

In fact, when you first begin, you’ll be hard pressed to even take a selfie between sets, so intense will your heart rate – and the pounding the rest of your body receives, hehe. And so if you’re that sort of person, well, be forewarned – the System is NOT for you, my friend.

But if you’re part of the rapidly growing “get real” movement – – those that keep it real, and do so in the fitness world as well, well, my hats off to you – – and I’m right HERE for you, my friend.

I’m right here – and I’ll continue to be, regardless of external factors.

Keeping it real,

Yours truly,

Rahul Mookerjee

P.S. – I actually once had a “Keeping it real” Wechat group when I was in China. Isn’t that cool?? Met some cool people there as well, and some real nutters …


“Growing out” of your NEW clothes

Dear Reader,

Took a brief jaunt down with the wife yesterday evening to purchase some items, one of which being workout vests for yours truly.

I’ve got several already – – but they’ve taken a hammering (no surprises eh!?) so I figured it was time to buy some new ones.

So we walk into this little store where my wife has shopped before. The portly old gentleman running the store was not there – but his friendly (and even more portly) middle aged son was manning the guns.

“Can we have a couple of vests?” my wife asks.

“For you? Or him?”

“Him”, she replied, while I was on “silent mode” (as my wife likes to call it, hehe), taking in the surroundings.

He produced a few vests.

“What size do y’all need?”

“Ummmm … I’m not sure”, I responded. And given my current ongoing battle with OTC sizes, can you blame me?

“Can I try these first?” I asked, half asking my wife as well.

‘Twas no problem, responded the super portly (and friendly as well, btw) guy.

“I’ll try a M size”, I ventured cautiously.

And so I did. I tried it – – and it seemed to fit ok. A tad bit loose around the waist, but certainly not “tent” material as I’ve encountered and written about before.

Now, here’s the kicker.

Bear in mind I was wearing a T-shirt when I tried this vest.

A workout vest – – supposedly a “slim fit” workout vest – – and yet – – a “M” size vest feels loose — when tried on ON TOP of a T-shirt!

Jesus God, I say. What do I need to shop for next? A “S”?????

Anyhow, looking at the general state of fitness around here in this neck of the woods, it doesn’t come as a surprise that the clothing manufacturers tailor their sizes to gigantic beached whales as opposed to fit human beings.

The guy that was serving us in the store was likely no more than 35 if even that, and yet he’s packing on so much flab (especially around the chest and core) that it seems his diet for one day would be enough to support a starving family for a week or more.

Anyhow, why am I telling you all this?

Not just to “tom tom” my new “snazzy red” vests, hehe, but also to tell you that the vast majority of folks globally face the opposite problem of what I face – – and you’re probably fully cognizant of what I’m saying.

How many times have you put a few extra lbs – – “laughed it off” as nothing – – and then made the trek down to the store to get new clothing?

Clothing which (not) surprisingly enough becomes tight in all  the wrong places a month or so after your purchase …

And I know how it feels, my friend. I know exactly how it feels.

Many moons ago I was in the same boat. I’d be buying clothes regularly, and constantly “grow out” of them – – and NOT in a good way either.

I tried everything I knew.

I walked. I tried to “cut back on calories consumed”. I tried jogging. I tried swimming (yes, you read that right – I swam and yet didn’t lose a lot of weight).

In short – I tried darn near everything – – and nothing, I repeat, nothing worked as well until I found that magic base building combo I’m currently on.

Does this mean all of the above is worthless?

Not at all – – they all help, but the point is that I never had a base built before I attempted to build that fitness skyscraper, my friend.

And to be quite frank, there is NO workout regimen out there that can match the 0 Excuses Fitness System in terms of building a solid base.

It may take time. It WILL take sweat, blood and tears. And it WILL leave you with NO excuses – but guess what else?

Once you start building that base, you’ll see results almost instantly. You’ll be reporting oodles of flab flying off at record speed – – pudge replaced by sleek, hard MUSCLE.

You’ll be feeling a heck of a lot better. You’ll be sleeping better. You’ll be processing and assimilating what you eat a LOT better – – and the icing on the cake?

Well –  it is this – – do what is mentioned HERE in THIS course – – and you’ll literally also be able to eat more – and weigh less – and see results within hours.

That’s right. Within hours as opposed to days or even one day.

And I should know, my friend.

I should know.

I’ve been there – done that – and am reaping the rewards every single day.

I cordially invite YOU to join me as well, my friend. Make that decision NOW – – and reap the rewards for your whole LIFE.


Rahul Mookerjee

P.S. – Here is what Alan Murray, a regional admin involved in ESL in China had to say about 0 Excuses Fitness – –

I first met Rahul in 2016 and he nearly squashed my hand in his grip. We got to talking about fitness and he suggested fingertip push-ups to try to mitigate some chronic pain I’d had in my hands by building up the tendons in my forearms. I started off very gently and over time it’s worked like a charm. My next goal is to improve my general fitness by exercising my abdomen and legs using the methods Rahul describes here. Off to a good start!

Alan Murray, Regional Administrator – Balboa International Education (U.S/China)

Train core – get six pack

Dear Reader,

One of the most commonly noted things (as well as commonly asked questions) when it comes to elite level athletes is this – – how did they get that incredibly well developed midsection a.k.a. the “six pack”.

And almost as soon as the question is asked, the answers start to roll in …

“Because they’re athletes” is the most common answer we all hear, and upon probing a bit more …

“Well, they work out a lot”.

“Their sport is what has made them get those abs and shoulders!”

“They burn a tremendous amount of calories both during training and actual “game time””.

And so forth (and of course, all the rot about “their good genetics” – – a pathetic cop out if there ever was one).

While all of this is true, it obscures the MAIN reason that these athletes have the incredibly well developed, functional and POWERFUL midsections they do.

And the reason is this – the HIPS and CORE are what these athletes train the most – BOTH for their sport specific movements, and in general.

Swimmers, famous for having 12 packs and more initiate that flutter kick from the hips as opposed to the legs, and the CORE is what provides the power and impetus to swim for long periods.

Contrary to what most people think, boxers don’t get the punching power they have purely from the arms. Sure, the arms play a role, but the main power comes from hip rotation and weight transfer through the ABS and CORE – – and THIS sort of repetitive striking gives the entire core a tremendous workout – far, far superior to anything you’d get at the average gym doing “bunny crunches” as it were.

I should know – – I’ve been hitting the heavy bag a lot since I’ve been back here, and my lats have already widened a lot – – and bear in mind, other than training with an even thicker bar than I do normally (or did back in China), I have not made ONE single change to my pull-up routine.

Not only that, I’m getting a firmer feel – – and look — to an already trim and firm midsection.

And speaking of pull-ups – – the right way to do them is to activate the lats when doing ’em – – as opposed to “pulling with the arms” (bad mistake) or “kipping” (to be avoided at all costs!).

Proper pull-up form is mentioned in my course on pull-ups available right here – – and while pull-ups done this way will give you abs of steel and a rock solid upper body, there’s MORE, my friend.

There’s more – – believe it or not, a SMALL tweak to how you do the pull-ups make ALL the difference in terms of how heavily you work the core – – and this small change has been covered in detail in my advanced course on pull-ups available right here – –

The above two courses are a must grab if you’re interested in building pull-up power – – or a strong, “ripped” midsection  – – or just looking to get a super upper body workout in minimal time.

OK, my friend – that’s it for now. I’m off for a shower!


Rahul Mookerjee

P.S. – Here is what a customer (who was struggling BIG time with pull-ups before approaching me) had to say about the initial course on pull-ups – –

This guy is the real deal. I encourage all readers to buy his products and benefit like I have. Thank you, Rahul! Rahul is an unusual combination of both brains and serious brawn. And his products shows. Pick a copy of his books and you will get more than your money’s worth in terms of fitness


Man, this heat is something ELSE!

Dear Reader,

Man oh man oh man. As it says, this heat here in “here neck of the woods” is something else altogether – – and something unlike anything I’ve felt for years.

It’s this dry, “dry-sticky” sort of desert heat (mixed in with more than a fair degree of pollution) and the temperature is touching 45 degrees Centigrade on a regular basis these days – – and thats shade temperature from what some people say.

Man oh man. Even sitting at home without the air-con on all day makes me feel like I’m a chicken being broiled – or roasted (alive!) – and thats saying something, since I’ve been in China for years, and the heat is pretty bad there as well.

And while the humidity was certainly more where I was a month or so ago, this dry heat is the undisputed KING when it comes to sapping your energy quicker than you can draw a nice long breath.

And YES – I’m still working out – hard and regular as usual, but even I’ve had to make some adjustments to my “crazy” (not really, hehe) workout schedules due to the heat and conditions outside (and even indoors).

We don’t have air-conditioning in all the rooms here (something which for whatever reason seems to be a staple here in India for the most part) so even a quick ‘n’ dirty 0 Excuses workout will make me FEEL it – BIG time  – way, way more so than I felt it WITH the A/C on back when I was shooting the videos with Cindy.

(The 0 Excuses Fitness workouts can be gotten right here – –

First off, it’s important to remember that late riser though you may be (I am), anti-morning person though you might be (I am), “relax at night with a few …” person though you may be (I am, though not in the sense you’d associate with the term), now is NOT the time to pay heed to those preferences.

When it’s as hot and oppressive as it is both indoors and outdoors it’s far better to train either early in the morning – – or late evenings – – or even at NIGHT, crazy as that might sound.

I tried the morning routine. Didnt work for me. But there’s no way I’m going to go back to my preferred time slot of 11 A.M. workouts in this heat. No way, Jose!

I’m working out late evenings these days – and though it’s taken me a while to adjust – I’m doing fine even with the changed time etc.

Second, it’s important to know that staying hydrated is of paramount importance – even more so NOW.

And as I’ve written in the Simple and Effective Diet, Coca Cola, coffee, sugary “cold” drinks, common iced tea and other such drinks are NOT the best way to stay hydrated.

Plain ole water works best – in HEAPING quantities, my friend.

A couple of other “local” delicacies I’ve been trying here are sugarcane juice and spicy buttermilk – – both GREAT options – – nourishing and refreshing at the same time. You may not be able to find freshly squeezed sugarcane juice where you’re at – but if you can – I highly recommend you give it a serious shot.

Ditto for the buttermilk.

I’ll have more on that in the future, but the third thing – now is not the time to wear “body hugging” clothing when working out. Allow your body even more space to breathe. Wear loose, comfortable clothing – – or even better (if you’re a guy) – – do what I did in China, which is to work out “topless”.

NOT for “show” – – but it just feels a heck of a lot better – and those that have done it know what I BE yellin about.

Last, but not least, remember that workouts now more so than ever need to be short – sweet – and BRUTALLY effective.

Hot weather conditions are NOT the time you’d want to experiment on the latest “50 reps x 100 sets x 2000 cool downs” workouts the bros detail in the muscle mags.

You want to keep things short and sweet. You want to get the max bang for your buck in the time you workout – and believe me, you’ll have only so much energy to devote anyway if the weather is as hot as it is here in your neck of the woods.

And 0 Excuses Fitness workouts are the BEST workouts you can do in this sort of weather, my friend. Partake of any of the workouts detailed at the end of the manual — or simply follow along with me in the 250 pushup workout vid, and you’ll know what I mean!

Well, my friend – that’s IT for now. I’m off to partake of some A/C myself now, hehe.


Rahul Mookerjee

My daughter’s “gorilla grip”

Dear Reader,

Had the most awesome and refreshing drink last night – something I’ve had before as well, but a lot more since I’ve been in India.

It’s hot as heck here. The mercury be touching 45 degrees – or more – and thats the SHADE temperature from what some folks say.

Whatever the actual temperature or reading, it’s way, way hotter than it used to be in Southern China where I was – though not nearly as humid, so it’s about the same in terms of feeling at the end of the day.

It’s a dry heat here though – the kind that saps you the minute you step out of the house, and this drink aids a LOT – if drunk sparingly and at night on occasion.

And what is it exactly, you ask?

Well, my wife made it – so I’m not too sure- but it’s basically vodka mixed in with lime – – or should I say a “dash” of vodka mixed in with lime – – as well as rock salt, and a few other simple but “effective” goodies.

My wife claims she’s learnt it from someplace – but I’m not so sure – given her already awesome culinary skills, this might just be something she concocted up – and boy is it refreshing.

The lime and rock salt are what make all the difference, and what we generally do is we crush the lemons beforehand to get the juice out, and that, my dear reader, in case you’re wondering is where the connection to my little girl’s grip comes in.

“Papa, I want to do it! I want to do it! ” were the excited shrieks we heard as we were preparing this “adult” beverage – and soon enough, my little girl rushed into the kitchen.

“I want to squeeze them! I have a GORILLA grip!” were the exact words she uttered –  or should I say bellowed – as much as a four year old can bellow, hehe.

“I want to do it!”

“Ok, honey. You do it. Here is how you grip the thingy … and … squeeze hard!”

“Okkkkkkkkkk! I have a gorilla grip, Papa!” and as she said those words, the effort in her face and the muscles moving up and down her tiny little forearms showed me that she WAS indeed putting EVERYTHING she had into it.

“More! Squeeze harder! Gorilla Grip!”

“Ugggggggggggggghhhhhhh” and so she did!

Later on that night we had a “handshake” competition – I’m trying to get her to develop that “unnatural  pull in her grip” that I speak about so often.

And guess what – she damn near crushed my left hand – or at least did her best to.

I actually felt it on my thumb – if you recall, that thumb was injured in a most nasty fashion in early January, and I still “feel” it on occasion.

Anyway – the point of me telling you this is … ?

Well, because it’s an uber-important tip I cover in Gorilla Grip – and one you SHOULD use if you’re even remotely interested in developing a cast iron grip – – that being to grip HARD – – grip like your life depended upon it.

Don’t just hold the bar like the guys at the gym do. Grip that sucka as if your entire life depended upon it and squeeze it until it literally either “bends” or squeals for mercy.

Neither one of this will happen of course, but you get my drift.

Most adults just listen to this advice, nod their heads, and then do exactly squat all.

Case in point being a guy in the park I was coaching on pull-ups – and though he did take my advice on board in terms of gripping the pull-up bar HARD (this is yet another tip I cover in the course) – he didn’t actually do it.

“That’s damn hard” he noted.

“Sure is, but it’s what builds real strength”, I replied.

And that was the end of that.

Not so with kids. Get ’em involved in any activity — and they partake of it like their very life depended upon it.

Vim, vigor and gusto indeed – and thats how it SHOULD BE!

So that’s today’s tip, my friend. Don’t just grip – – grip HARD – – SQUEEZE hard – – and watch your results skyrocket!


Rahul Mookerjee

P.S. – And in case you thought that the initial Gorilla Grip course is all we’ve got in terms of gripping material – – well — think again. The ADVANCED course right here blows what I’ve said in the initial course right out of the water – – and here is where you can grab it – –

4 year old does handstands

Dear Reader,

It’s been a blast ever since I got back a few weeks ago. Truth be told it’s only been like 2 and a half weeks, but it feels like a lifetime!

Anyway, one of the first things I was interested in doing was getting my 4 year old to do handstands – – supported in part by me, of course – – and this was something SHE was interested in doing as well for a long, long time.

Funny how that works, eh? The vast majority of kids these days are interested in little else other than their smartphones and cartoons on Tee Veeeeeee – -and yet here is my little one practically begging Papa to get her to do handstands.

That isn’t to say she doesn’t do the usual kid stuff – she does – but anyway, it’s been a blast. She’s doing supported handstands nigh perfectly as of now – – I dare say even better than me, hehe, as it’s just so natural!

The kick up, the “fluid” motion, and the kick back down, all so natural and fluid …

Anyway, something we’ve ALL noticed is that kids never tend to put on weight (well, before the age of 6 or so – – and I’m talking “real” kids as opposed to those raised on a diet of chips, cookies, fast food and Tee Veeeeeee) no matter what they eat.

I mean, my four year old can literally gorge on chocolates ALL day long – – and she won’t put on a lick of weight despite that.

Tummy problems, yes – – but weight? Any excess fat? Forgettttt about it – – in fact most folks are calling her skinny – though she’s NOT — she’s fit as a fiddle – – as four year olds should be.

And lest you think gymnastic movements, handstands and stretches are the only keys to “kiddie fitness” (something which we ALL need as adults, btw) – think again.

It’s not by a long shot.

Sure, the movements help. Sure, they’re the movements YOU need to be doing – and doing DAILY as well.

But more than that, it’s the speed at which kids do stuff.

Right about now, my daughter is about 55 minutes or so into her “one hour allowance” (morning allowance) on the smartphone. And she’s sitting so quietly that you could be forgiven for thinking she’s a statue.

Still as a pillar. Not a single muscle moving except her eyes.

But come time to grab breakfast – or her favorite treat – and what happens?

She’ll literally BOUND out of that chair she’s in now – with NO warm up – and she’ll RACE like her life depended upon it to the kitchen – and that too without thinking!

And once she gets what she wants, it’s back to “el coucho”. or “el chairo”, hehe.

Ever notice toddlers move around? Ever notice the way – and speed at which they move?

It’s RAPID, my friend.

A toddler doesn’t “walk on to the kitchen” to get his treat. No – he/she RUNS there – and runs back to enjoy his treat – – and despite long periods of sleep and inactivity, when it’s time to get the job done, they sure get it done QUICK!

Even if it’s a simple run to Papa to ask me something – she’ll do it FAST – and this without me “goading ” her in any way to be quick. It’s just natural for her – and is natural for MOST kids (until lazy parents snuff out the instinct).

There’s a lot to be learned from this, methinks.

As adults, WE would benefit greatly from doing things the way kids do – and THAT is one of the central tenets, along with the deep breathing in 0 Excuses Fitness.

The routines are quick ‘n dirty BLASTS that will literally incinerate fat from your frame in 15 minutes or less a day – and guess what? Most of that 15 minutes will be REST when you first start.

‘Tis true, my friend. ‘Tis so true …

So if you’re like the vast majority of folks today that is packing on way, way too much flabbage around the midsection despite long sessions at the gym and yoga class – – well, fret no more.

Sprint on over HERE, and be prepared to open a whole new Chapter in your life – – a newer, more energetic, fitter – and STRONGER – YOU!


Rahul Mookerjee

P.S. – If you aren’t following us already on social media, what are you waiting for, my friend? Instagram would be a great place to start – – @0excusesfitness  …

P.S. #2 – As for getting better at handstands – and handstand pushups – thats something most of us want to do, but don’t have a clue as to how to. Good news is this – – there IS a course that’ll teach you how to do it – – and do so QUICK – –

“You’ve got a sexy back taper which women love!”

Dear Reader,

Since I’ve been writing about clothes, and clothing sizes in the past few emails, today’s email (or the subject line, at any rate) should come as NO surprise.

We hear about the “V” shape quite often in terms of fitness, don’t we?

The broad shoulders and muscular, sinewy “bat wing” like lats spreading out to form that “fan shape” along the back – – which is basically what gives you that “V” shaped upper body and torso.

But something NOT talked about a lot – and yet (oddly enough) something that most people crave is the “X” shape.

That basically means your body forms an “X” – – with everything and more that’s included in the “V” shape – – but with a trim and toned core and muscular thoroughbred LEGS to boot as well (and yes, the calves do count!).

THAT shape is what you should be aspiring towards, rather than simply the “V” shape as it’s basically what’ll give you the “droolworthy” (or “beach body”) that most people crave.

I should know. Ever since I’ve returned to India after a long, long “hiatus”, I’ve been having people come up to me and stare at me in amazement and make comments like “Wow! You’re looking like a different man altogether!”.

“You’re looking STRONG!”

“You’ve got that sexy back taper which women love!” (N.B. – That was NOT one of the reasons behind my working for that X shape, but I suppose it’s a welcome side effect!).

And most recently, about half an hour or ago ago, my wife slapped me heartily on the shoulder blades – – a tad bit harder than usual, hehe.

“NOW you’re getting stronger!”

This deserved a riposte, given I’ve been into fitness for years, and I riposted almost immediately.

“Huh? Just NOW? What about last year when we saw each other? I was banging out 100 pull-ups per workout then and …”

But as I said this, I knew she was right.

As of late, my triceps and shoulders have grown in size, strength and solidity – – and my traps have grown enormously as well.

What HASN’T grown though is my midsection – – hence my emails over the last few days about clothing sizes.

And hence the “X” taper which YOU can get too, my friend – – and one of the secrets to getting this taper is NOT what you’d think it is.

It’s NOT doing pull-ups, though those help for sure.

Handstand pushups are great, but there’s plenty more you need to work at for that “carved” core and lat spread/shape.

(Side note – – the handstand pushup course is a  must have though if you’re looking for those “shoulders like boulders” that complement the “X” shape perfectly – – and here is where you can get it – –

And I’ll give you a tip right here – – work on the REVERSE pushups mentioned in 0 Excuses Fitness – – as well as the best darn exercise there is – – BEFORE you start cranking out pull-ups etc.

(You can grab 0 Excuses Fitness right HERE – –

Believe me now and trust me later, done correctly and with the right breathing/from this ONE exercise has the potential to turn you into a fitness machine that you never dreamed you could be – – and quickly, at that.

It’s not uncommon to hear folks reporting dropping waist sizes within a few DAYS of trying out this one exercise along with a few others, my friend.

Anyway, that’s it for today from 0 Excuses HQ. It’s been a relaaxxxxxxxeeeed day, the highlight of which was watching my four year old have a mini-wrestling contest with a few of her classmates at basketball class.

Apparently they weren’t passing her the ball, and guess who got punched straight in the thigh after class, hehe.

If you guessed yours truly – you’d be right – but hey – I’m teaching her to box – so I’ve got only myself to blame!

Well my friend, that’s all for now. I’ll be back again later!



P.S. – Damn, I almost forgot to ask you what I’ve been meaning to over the past few days. I’ve been talking a lot about X shapes, pull-ups, and everything under the sun – – but over the next few emails, I’ll do something a little different. I’ll try and answer YOUR questions – – and what I want to ask you is this – – WHAT is your biggest fitness challenge right now? WHAT are you currently struggling with fitness wise – – or perhaps even “life wise”?

Write back in this regard – – with any questions or comments you might have – – and I’ll try and cover ’em in the next few emails!

P.S. #2 – Still haven’t got the handstand pushup video down. Bear with me though – it’s definitely on the “to-do” list!

“Contentment is contentment, but fat will wear XL”

Dear Reader,

Oh my. Right about after I sent you that last email, I saw something on a contact’s social media that I just had to share with you.

That contact being “Emily” – a real estate agent that’s helped me in the past, and a contact that is (unfortunately) putting on way too much weight around the midsection than she should.

Now, at this point a lot of you will probably be asking me to “hang on to my hat” given the “XL” size I posted above.

After all, a size XL isn’t that is it? Especially not in the modern day world and many “developed” nations where XL seems to be viewed as skinny while the lard asses packing their gargantuan bellies into “large size” (read clothes made for ultra-fat people – as if we needed more of that!) T-shirts seems to be viewed upon as normal.

But it is – at least for Emily – as she’s a Chinese girl – taller than the average Chinese girl, but still fairly fit when compared to most of the “outside” world – though not in her eyes, and probably not in mine either.

She was probably a trim 25 or so around the midsection when I First met her, but when I last met her, all the danger signals pointing towards “lardassianess” were glowing brightly.

Expanding midsection, “thunder thighs” (that admittedly didn’t look too bad, hehe), and the rest – but anyway, the pictures and caption she posted on social media were of her and her friends (I believe) gorging on street food and stuffing their gullets with all sorts of unhealthy delicacies – especially at that advanced hour (from what it seems they were gorging way past midnight).

Now – – admittedly I had to translate what I told you in terms of “contentment being contentment”, and as y’all know the translation doesn’t always work accurately but the gist is clear enough, eh?!

Especially when accompanied by some “sigh” and “fed up” emoticons.

The message she was posting was loud and clear.

Eat up – drink up – be merry – and do no exercise whatsoever while living a highly unhealthy “modern day” lifestyle – – if you’re content to stay unfit.

And for her, a size “XL” means what a size “XXXXL” would to us, hehe.

Sad part is, that post actually got a lot of likes and “commiserations” in terms of her having a busy schedule, hectic lifestyle etc.

Fiddlesticks, I say. What this lady needs is a good dose of what I mentioned earlier on this morning – that being quick, intense and RAPID bursts of exercise done the way I teach in 0 Excuses Fitness.

The squats by themselves will ensure those thunder thighs melt away and the midsection gets chiseled down to a trim “M” instead of a “XL” as she’s currently lamenting. And that’s just the squats.

Work in the ab work and the pushups, and she’ll truly had a body she can display proudly on social media – – clad in “M” size clothing, hehe.

OK – so that’s it for today. If you’re content to balloon in and out of your clothes, rapidly advancing towards “super obese” peak, well, no problem, my friend. That’s your prerogative, and I support your right to live life as a beached whale.

But if you’re like Emily – who is at least aware of the situation and (looks like) she’s trying to change herself for the better – well  – I’m right here for ya!

Here is that link then right again, my friend – –

It truly WILL change your life for the better.


Rahul Mookerjee