Dear reader,

That title really should read “focus upon your breath, and not so much the reps”. This is key not just to achieving superior fitness levels, but to accomplishing ANY goal you set for yourself in life, bar none.

I talk about deep breathing REPEATEDLY in my book. Some might even say “I carp” on it, and so be it. It is what it is, and I cannot emphasize ENOUGH the importance of deep breathing done correctly.

In fact if there were TWO things I could teach you from my entire book, they would be deep breathing as well as the very best exercise there is, PERIOD.

People focus way too much on completing the “desired number of reps” as opposed to actually focusing upon the movement itself – and there is a deep inhale/exhale involved with EVERY REP!

Breathe deeply, and stay calm, and THEN complete, or move towards completing your desired number of reps. You’ll find this method catapults you not just to the “desired” number of reps, but way, way beyond in some cases.

Not to mention the incredible buzz you get from it – and that, my friend, can only be EXPERIENCED to fully understand what I’m referring to.

As an aside, the other tip I want to hand out today is to “mix in the tough with the easy”. So do a tough exercise for say 5 reps, and then pound out the easy one for about 20. Focus upon your breathing during those movements.

That’s just an example, of course. Modify per your own needs.

All for now!

Rahul Mookerjee

P.S: – Get the book right HERE: – http://0excusesfitness.com/the-book/

And no, despite what it might sound like, I’m not talking about anything sexual here.

He being “me”, and I’m referring to today’s workout again. I just got done with what I was going to write when I last spoke to you, and it’s time to take a well deserved BREAK, hehe.

And being I enjoy fitness and writing so much, my break naturally involves both.

Anyway, I mentioned being in the flow in the last post, and this, my friend, also means that I was in the flow from an exercise standpoint as well as other regards.

What that translated into during my workout today, and what I omitted to mention in my last post was that I just “kept going” during my workout. Thats what I do anyway, but what I mean is that I kept going for way longer sets than I normally would.

So I believe I mentioned pushups done on my back in the last post.

“Table” and “reverse” pushups were the ones I did and these two exercises alone are MORE THAN ENOUGH for the average guy out there, even if said average guy can pound out 25 plus regular pushups in one set. In fact, and as I’ve mentioned before, even HOLDING the “table” position is hard if your overweight or even if your simply not used to the position.

And I banged them out in sets of 25 as I normally do, but here’s the kicker – I could have  just “kept going”, especially with regard to the “table” pushups. ALL I was focused upon was my breathing, and it was almost like I was in a trance.

Up and down, breathe in and out. Repeat. Ad infinitum.

And thats what it SHOULD be look like. You should always be in the flow, but especially more so during your workouts. Things should never be “grit your teeth” tough.

It should be your breathing ultimately accomplishing whatever it is you are, for lack of a better way to put it.  And it WILL be  your breathing that if done correctly puts you in the zone, where you just keep going like the Energizer bunny on steroids, hehe.

Sounds hard to figure out, I know. But read between the lines if you would. There is great wisdom behind the old saying “Your breath is your power”.

Something to chew upon until the next post!

Rahul Mookerjee

P.S.: – I address deep breathing in great depth in the book: – http://0excusesfitness.com/the-book/

Dear reader,

Man, there’s just so MUCH to share today that I could probably write a book instead of a blog post. Speaking of which, that is probably what I’m going to jump in RIGHT AFTER this post.

An oft used term is “getting in the flow”, which (and this is keeping is REAL simple) means your getting things done with minimal effort (or what may SEEM like minimal effort). I talk about this at length in most of my books, and this is the #1 KEY (or one of them, at any rate) to success at just about endeavor in life.

I care not if it’s fitness, writing, success with the opposite sex, finding new employment, or simply being able to “pursue your dreams” – getting – and more importantly, STAYING in the flow is key.

Anyway, one of the ways I get in flow is to, and as you might imagine, EXERCISE.

Exercise (done the right way) gets the blood flowing, the heart pumping, and most importantly – – regardless of reps etc, it gets your BREATHING GOING!

And THIS, my friend, is what gets you in that “zoned” out state (ZONKED as I like to put it) that  you see in my videos and that I keep mentioning over and over again in my books.

AND THIS feeling is what puts you in the ZONE!

I’ve used exercise to boost creativity. I’ve used exercise to quite literally “have books write themselves” while I’m working out – and yes, I keep a sheet of paper handy at times during my workout. Never quite know what might pop into my head, and if you don’t write it down, you risk forgetting it.

And no, I brook NO interference during my workout. Doorbells, delivery guys, cell phones, and especially IM’s can ALL wait – but ideas cannot.

Oh, and did I mention getting supremely fit somewhere in there??

Look, my workout is NOT just about getting fit. It’s about getting in the ZONE, and accomplishing what I want to in my life. About doing what I desire WITH NO limits, and certainly NO boundaries (all the more so none that are “imposed” by others in any way, shape or form).

Tell me I can’t do it, and I’ll tell you to … ah, you get the drift there, hehe.

All for now. As for what I did today … well, a lot of the usual stuff I mention, but the second 100 reps of my workout were basically all done “on my back”, hehe. Take that for what you will!

Off to write,

Rahul

P.S. : – The book and videos are available right here on the site – grab ’em NOW!

P.S #2: – For those that may be wondering, this new “book” (or manual, actually) is NOT related to fitness. Contact me privately if you want to know more!

Dear Reader,

Although I do and will continue emphasizing the value of DAILY exercises (as opposed to the nonsense of  “letting muscle groups rest” and “three day routines” etc etc), there ARE times when you need to listen to your body.

This holds especially true if you’ve been training hard, and have other commitments as well which most of us probably do.  In fact it holds true even if training is an integral part of your “job” (i.e. if your a pro athlete etc) but those folks do it as part of their job, so it needs to be handled somewhat differently.

But for the vast majority of you, let me start out by saying – LISTEN UP – “listening to your body” does not mean plopping down on the couch after 5 minutes of trying to stretch “into” the bridge, for example.

It doesn’t mean giving up halfway through the set of 50 pushups that I’ve assigned you (for instance), and returning to the good old TV.

And so forth. Listening to your body DOES however mean listen to it WHILE you train.

What do I mean?

Well, as I was rushing to get my workout in, and started, something didn’t quite feel right.

Got through a 50 or so squats, but though I wasn’t really panting and out of breath, something didn’t quite FEEL right.

Started in on the pushups, and ditto.

Now, I could have “thrown in the towel” at that point and headed on outside (I’m fixing to hit the road soon). But I did NOT – instead what I did was changed my routine up.

And all I did was 85 pushups – and man – I’m worked to the BONE. My lower back is “talking to me” as I write this, and thats a good thing, hehe.

Now, this might sound like a piddly amount given I generally do between 250-400, but the key thing to remember is QUALITY as opposed to quantity. I can make 10 pushups harder than 100.

And no, that doesnt mean you don’t shoot for high reps – it means you do so in CORRECT FORM.

Anyway, point I’m trying to make is I didnt just give up and sit on my ass and do nothing. I’ll address this in a later post sometimes, but sitting is by far one of the VERY WORST things you can do for your overall health, both internally and externally.

Anyway, I feel kind of zoned out, which is a great way to hit the road. Relaxed, zoned out, and at peace with the world, hehe.

What more could you ask for?

All for now!

Rahul Mookerjee

P.S.: – This “zoned” (or zonked as I like I to term it) feeling is pretty evident from my breathing and face in the videos. Grab them HERE for the workout of your lives – http://0excusesfitness.com/videos/

Dear reader,

It’s a well known fact that flexibility is an area where most people are lacking, and by “most people” I don’t just mean office workers and the “average Joe”.  I’m talking pro athletes. Football players. Triathletes. The list literally goes on and on and on.

And no, I’m not saying ALL pro athletes are lacking in this area – but the vast majority, though most definitely “up there” in the strength, conditioning and “skill” areas COULD use some improvement in these areas.

In fact, we ALL could. Yours truly is no exception.

Improving your flexibility is key not to just maintaining your overall health and fitness levels, but also A HUGE factor in determining how you FEEL through the entire day.

Chances are your carrying WAY too much stress in certain areas of your body, the back being the #1 area for most people. Tight traps, lower back, and even the middle back.

After the back, we come to the hamstrings – which has always been a problem area for me as well.

One of the  BIGGEST MISNOMERS here though, and I kid you not is that flexibility and strength are thought of as separate things.

And they may be if you stretch incorrectly – but always remember – flexibility without the strength to back it up is of no use whatsoever.

Therefore, ALWAYS remember that done correctly, STRENGTH AND FLEXIBILITY go HAND IN HAND. And if you don’t believe me, just look at some of the pictures of me doing a gymnastic bridge in the book with ONE hand.

And you can go further than THAT, as I’ll be showing you in the advanced book.

Don’t just look – TRY – and THEN get back to me.

The last thing to remember here is that not all of us are “born flexible”. When I first started working on some of the things I mention in my book, I was unable to do more than a single sloppy repetition despite being in fairly good physical condition prior to that.

And this includes my ALL TIME FAVORITE exercise that I “carp” on repeatedly, unashamedly and UNABASHEDLY through the entire book.

Guess what though – I kept at it, and pretty soon I was able to do what I was aiming for.

I made several mistakes along the way, but I kept learning. There are several things you can do to SPEED THE PROCESS along, but they are hard to convey via writing alone, so I’m going to be making a new video on these as well soon.

What exactly, you might ask? Well it’s simple. Just focus on the muscle, – and SQUEEZE. And this ONE thing alone will improve your flexibility by leaps and bounds – and it will NOT TAKE MONTHS.

Still don’t believe the part about strength and flexibility going hand in hand? Well, I have this to say – DO THE THING and THEN, and only THEN – get back to me.

I look forward to hearing back!

Very best,

Rahul Mookerjee

P.S. : – Grab the videos right here if you have not already: – http://0excusesfitness.com/videos/

Dear reader,

Something that is well known and talked about a lot is the rapid rise of obesity – so rapid that it could probably be classified as a “pandemic” in certain nations, and NOT just developed nations by the way.

But, did you know that CHILDHOOD obesity is on the rise as well globally?

When most people think of childhood obesity the U.S. is the one country that comes to mind – and while it IS a huge problem in the U.S., America is by far NOT the only country where this is a growing (and rapidly so) problem.

Believe it or not, I’d say that China – a country that has traditionally along with India been considered a nation of “generally fit people” is the #1 country on the aforementioned list. Take a stroll through any of the first or second tier cities in China, and you’ll see what I mean.

Kids with pot bellies, no less. Kids chomping away on Mc. Donalds, blissfully unaware of the “jiggle under the arms” as they dive into yet another helping of “freedom fries”.

Kids raised on sugary crap (might as well call it “slow poison” IMO) such as Coke, Pepsi etc, and slowly getting ADDICTED to it.

I saw a video last night on the Internet which showed an EIGHT year old boy, no less, walking around a swimming pool with MAN BOOBS (yes, you read that right) – and more so, blissfully unaware of them “jiggling” as he walked.

His mother didnt seem too concerned either – and by the looks of the other kids in the swimming pool, while this guy was definitely the “top of the heap”, the others were not lagging too far behind either -and I do NOT mean that in a GOOD way!

That last part about being blissfully unaware could probably also be termed as “unconcerned”, and it is something that quite literally boggles the mind when a parent, no less, is literally unconcerned over his/her kid’s health and fitness levels.

It’s one thing to have a pot belly if your an adult and live on a diet of beer, chips and pizza – but its quite another for a KID – an 8 year old kid to be in the same situation.

It just shows you how far things have gone when a kid with a metabolism quicker than a hot knife slicing through butter is walking around with jugs that rival “Pamela’s”, and a backside that is probably more in place on a junior sumo wrestler than the average kid.

And the main reasons is obvious – diet and zero to little exercise.

But the UNDERLYING reason is not as readily apparent, my friend, and that being – kids follow by example. And when all they see is adults lazing/slouching around and wolfing down unhealthy food by the platter – well, then guess what they’ll end up doing.

The bottom line to all this, and the obvious corollary is to LEAD by example.

So if you’ve got kids, set a good example. Make it a point to get SOME exercise in daily, even that’s just a brisk walk.

Set aside the “TV and videos” time, and pump out some pushups in front of your kid. Watch how quickly they will start and imitate what your doing – the younger the quicker in my opinion.

And most of all, let them – and YOURSELF, as well! –  know, albeit in a friendly manner that occasional treats are just that – occasional. Follow a decent diet 99% of the time, exercise daily and gorge on that pizza every once in a while, and you’ll do just fine – and so will your kid.

Astoundingly simple, and oft ignored. Such as it goes.

All for now!

Rahul Mookerjee

P.S.: – I cover diet in detail in the book as well – get it here – http://0excusesfitness.com/the-book/

Dear reader,

Well, first off, this may sound like it’s not about fitness, at least if you go by the title of this blog post, and at first glance I wouldn’t blame you for feeling that way.

But it IS, my friend. It is – and before you say it, let me go on record stating this is NOT some sort of a weird attempt at guerrilla publicity or anything of that nature. The post is titled what it is for a REASON, and that reason will (or should, at any rate) be self-evident to anyone that reads on.

Second, I don’t particularly care two hoots about politics (in any country for that matter). I believe self improvement is always and only an individual responsibility. Leaders can help – but only so far.

To put it another way, and this is a saying often used in certain parts of China “You can lead a horse to water, but you can’t make it drink it”.

Fitness wise, that translates into “I can give you the right tools and even tell you how to USE them – but if you don’t use them – well – it’s all for nought”.

But getting back to Trump, who on a personal level seems to be a man after my own heart.

Rabble raiser “el supremo”, says it like it is and doesn’t particularly care whether anyone likes it or not. About as politically incorrect and brutally honest as they get, and all the more so considering he’s in a very public position that would “normally require” him to be the exact opposite.

Like he cares. And good for him.  

I have NO qualms in saying the world needs MORE people like Trump – and again, this is not about his political affiliations. Personally I don’t agree with some of what he says – but – and make no mistake – I AGREE 100 percent and MORE with the candid WAY in which he says what he does.

And I don’t particularly care if your a U.S. president, office worker or average Joe. ANYONE with that kind of brutally honest and down to earth style is MY type of man, and that’s just the  bottom line.

As you can probably tell from my writings, I tend to say it EXACTLY as it is – and EXACTLY how I feel. If that offends some people, so be it.

And home truths often do, such as when folks are told they are “fat and out of shape” – not so much because they don’t have access to the right info, but because and like I said yesterday – the majority of folks out there are plumb damn LAZY. Period.

Trump “bucks the trend” on a regular basis, and a lot of what I say about fitness does as well – but in BOTH cases, people LISTEN, whether you know it or not.

Let’s be honest. Brutal honesty gets straight to the core of the matter and gets you THINKING – and FEELING.

And as you can probably imagine, a lot of folks end up reacting “defensively” to what is actually true, and spending way too much energy “attacking the messenger” than actually LISTEN – and COMPREHEND the point the guy is trying to convey. 

And this, my friend holds true in all facets of life.

Again, how does this relate to fitness?

Well, it might if your the “overweight individual” that “just can’t seem to lose weight no matter how long he/she “pounds” the proverbial treadmill – with cellphone in hand, no less”.

When such an individual is told that there is a far easier to way to get in shape than doing what she does, and is told in no uncertain terms to a) stop being lazy, and b) focus, here are the reactions: –

1. Surprise (how can that be possible! Bodyweight is easy! How on earth can I lose weight that way!)
2. Indignation (How dare he “judge” me, and claim “his way is better than mine”)
3. Resignation (after the “why” part is explained, even though it should be self-explanatory)
4. And finally, the “sigh” which pretty much states “I don’t want to make the effort to do this. I’d rather just sit on el coucho and grumble about how hard it is to get fit, while “envying” those that do have the gumption to keep at it on a regular basis”)

Laugh all you like, my friend, or simmer away – the choice is yours – but what I’ve said above is true in the vast majority of cases, and as I’ve been saying over the last couple of days pretty much sets you up for failure.

My own fitness methods and especially diet are “strange” and unconventional to say the LEAST – but boy do they WORK – and that’s a FACT.

My book definitely starts off by “bucking the trend”. Most people’s jaws drop to the floor when they hear me mention my favorite exercise – not so much because of the exercise itself, but because of the benefits I say – and promise – it will give THEM if done correctly.

And thats OK, me thinks. So long as it works is what counts.

I’d rather “buck the trend” and actually workout, for instance, rather than stopping to check my smartphone every nanosecond for the latest useless “Facebook update” (insert social media network for choice).

As I have often said – the computer was a great invention, and so was the Internet. Cellphones are useful, but smartphones in my opinion are the very BANE of focus and creativity (well, one of the main ones anyway).

All for now – if your working out today – make it a GREAT, GREAT one!

Very best,

Rahul

P.S: – Join the “trend buckers” right HERE: – http://0excusesfitness.com/the-book/

Excuse #3, folks.

REALLY?

I’m as busy, if not busier than a lot of folks out there and have just as many (and to be quite frank if not MORE) responsibilities as any “normal” person does (and note – I’m not referring to “basement dwellers” here, hehe).

In addition to my main fitness biz, I’m also involved in several other fitness ventures which take up a LOT of time, and rightfully so. I also have a young family, and they need time and attention as well – again, very rightfully so.

And yet, I find time to get it done. I find time to train no matter what.

My workout today took a sum total of 40 minutes.

The workout you’ll see in the workout video takes LESS THAN 30 minutes. And guess what – that’s INCLUDING me talking to you – – and 250 pushups, 50 odd squats and bridging/stationery handstand – – at the END of it.

So don’t give me that “I don’t have time” excuse, “Bubba”. It’s not gonna fly.

And yes, as I often said, what applies to fitness applies to life in general as well.

Ever come across those people that are “too busy” to reply to you while they update their social media profiles almost every minute?

Or those that “never get back to you”, and when they DO get back to you, it’s with the usual lame “Sorry, I was busy” excuse?

Now, note that I’m not saying folks are not busy – but what I’m saying is that it’s common courtesy to reply to people who ask you something. And if you truly ARE that busy, simply respond with “I’ll get back later”. Or something to that effect.

But few people truly are that busy that they don’t have time to do either one of the two things mentioned above.

Those that are usually make it a point to mention it so that the rest of us “common folks” know not to “bother” them, hehe.

Anyway, this is threatening to veer off the fitness slant, so I’ll end here. Off for now!

Rahul

P.S. – I just noticed that the links on my site aren’t clickable. Hmm… another project to tackle!

Dear reader,

Following on from yesterday’s post, the next problem we encounter with most folks (fitness wise) is SELF DOUBT.

And again, thats actually applicable to most areas of people’s lives to varying degrees, not just fitness.

I constantly get comments of “Oh, he’s so fit!” or “Wow, you so fit!” (if we’re talking “Chinglish”, hehe).

” Can I do it too? ”

“Oh, you must be naturally flexible”. And so forth. The self doubt just pours out like water from a fire hose, manifesting itself as future excuses as to why the person “cannot do it” as opposed to simply saying “Right, let’s get down to it NOW!”.

I mentioned this last night, of course, but it bears repeating here.

Look, fellas (and ladies), I am NOT by any stretch of the imagination genetically “lean”, or whatever it is you might think by looking at my current “avatar”. In fact, and I make no bones about it – there have been plenty of times in my life I was overweight, and I’ve been obese as well, so I know exactly how that feels.

If you don’t believe me – well – take a gander at the pictures at the end of the book. Enough said.

Neither am I “naturally flexible”, or “naturally strong”, or any of that nonsense. If anything it’s always been the exact opposite my entire life.

But yes, I AM in the best shape of my life now – and yes, I AM in better shape than the vast majority of average folks out there (and in some ways I’d say in better shape than even some professional athletes – again, in SOME ways).

And as I say on my video page, if I can do it – so CAN YOU – http://www.0excusesfitness.com/videos/.

So banish that self doubt, and JUST DO IT!

HOW do I do it? Well, that part should be self explanatory, eh? It’s about as simple as clicking an “order” button and “getting her done”.

Thats of course where the procrastination starts for most folks. Don’t be one of them.

Order now, and watch your LIFE change for the BETTER!

Very best,

Rahul

P.S. – The book page has a few snippets too if I recall correctly – http://www.0excusesfitness.com/the-book/

Dear reader.

Do you know the biggest problem facing folks today in terms of getting fit?

It’s not lack of information, and not lack of gyms or other commercial facilities to train. It’s NOT lack of access to outdoor areas, although that can sometimes prove to be an issue.

And it’s most definitely NOT the fact that a lot of the exercises that flat out WORK are “secret” exercises. I’m not referring to bodyweight alone by the way – this goes for weight training, aerobics, “Crossfit”, or what have you – anything that REALLY WORKS – and DELIVERS RESULTS.

Last, but not least, it’s NOT lack of time either, despite the fact that a lot of folks work long, grueling hours.

In fact some of the most basic exercises are the ones that really work. Amazingly enough, most folks KNOW about these – but are nigh unwilling to give them a shot.

Why?

It’s a four letter word – and it don’t sound pretty – but tis what it is. LAZY.

That’s right. The real problem is that people are LAZY.

Look, folks, a workout does NOT have to take forever to accomplish. Mine usually take between 45-60 minutes tops and that’s being generous.

You CAN get a fantastic workout within less than 15 minutes, or even 5 minutes depending upon your current level of fitness.

Key thing is though to actually START – and NOT procrastinate.

“Ah, I’ll do that tomorrow”, followed by the  obligatory “burp”.

“Pah! Pushups! Those are easy! Why would I waste my time with those!”, from the pot bellied “big guy” on the “pec deck” (guys that would be hard pressed to do ONE rep of some of the exercises I advocate – I kid you NOT).

“Oh, he’s just got good genetics”.

“I wonder if it’ll really work”.

And so forth. Folks actually spend more time trying to find excuses NOT to do the thing rather than follow Emerson’s advice which was to “do the thing and you’ll have the power”.

I talk about this phenomenon at length in my book, and truth be told, there is NO magic pill to solve this particular problem.

You, and you alone can solve it.

How?

Well, simple – – DO SOMETHING! Something – anything – but get MOVING!

And stop making excuses as to why you “cannot”.  I mean, the basic stuff is “easy”, right? Why would you “not be able to do it”?

I could go and on here, but I’ll end this out by saying what I do all throughout my book.

JUST DO IT.

Just do it – and before you know it you’ll be HOOKED.

As they say, the journey of a thousand steps starts with a single step. That one step is all important though, and is what can really “set the bonfire alight” – if you let it!

All for now. If you’ve not yet got your physical activity in for the day – do so NOW without further delay!

Very best,

Rahul Mookerjee