Think – and get FIT!
- Whats the MOST important muscle to develop - to the fullest??

Dear Reader,

Many years, yours truly had the idea for starting an online fitness business and being successful at it.

I started www.rahulmookerjee.com wayyyy back in the day, and you’d think given that I started that site in 2011, I’d be working my tail off to make it “happen” back then – but curiously enough, although I WANTED to succeed at it, I never really did a lot with that site other than blogging and the like.

Sure, I built up a solid fan base that way. Sure, people loved the website and were following my posts etc – but it wasn’t until I started 0 Excuses Fitness that I really started to “get going” biz wise – and from then on it’s all been an  upward graph.

Fitness wise, yours truly was always sold on the idea (years back, of course) that you needed “something” other than your own body to get the fittest you’ve ever been.

Now don’t get me wrong. I was never a gym bro – although folks kept asking me if I went to the gym.

I was NEVER a proponent of bunny crunches – treadmills – or those useless ab machines you see advertised on late night TV – or anything of that nature. Never ever my friend.

I worked out even when I was overweight. I did all the right things … and yet … for whatever reason, I never quite into the best shape of my life until it all CLICKED in a way that “wonders cease to perform”, if I might put it that way (if that is the right expression to use here!).

These days  I’m getting better results at my fitness routines by doing way less than what I’d normally do where I’m at – while others do the same things for MORE time, but aren’t quite getting there.

Now, there are plenty of reasons behind the fitness transformation (as well as LIFE transformation) I’ve told you about – – but the most important part isn’t what you do – – or even (important as that is) – HOW you do it.

No – the most important thing is something almost ALL people overlook when they start out in any endeavor – be that fitness related or biz related – or even life in general!

That being your THINKING. 

Yes, you heard me. It’s your THINKING that starts the entire process, and its your THINKING that will determine whether or not you actually accomplish the goals you set for yourself – both fitness wise and LIFE wise. 

Blink and you’ll miss it, but in the 0 Excuses Fitness System I speak about the importance of visualization in the First Commandment (in the 10 Commandments of Physical Success).

I talk about this a LOT in my book on pull-ups as well – and a few others – and for good reason. If there’s something that anyone can do – and everyone SHOULD do – it’s to think – and no, it isn’t the sort of “outward positive thinking” that most self help gurus keep talking about.

Dr. Maxwell Maltz once famously said in Psycho Cybernetics that you can never really get away from who you “really are at your core”.

The above has not been quoted verbatim – it’s actually what I’ve written myself in many of my other books – but it holds true regardless.

You attract the results that you FEEL you can get at your deepest levels – in your subconscious, in other words – and thats as simple as it gets.

All the conscious effort in the world will come to naught if your subliminal and subconscious thought processes don’t “jive” with your “conscious” thoughts!

I care not if it’s fitness – or relationships – or life in general – we attract what we think about repeatedly – and that’s as simple as it gets.

If you’re looking to make money, well, THINK money – and think the RIGHT way. Visualizing it is great, and I’ve told you how to visualize in 0 Excuses Fitness – but there is so much more to it, my friend.

So much more than I could write ten books on it and still cover the tip of the iceberg if even that! 

Those that are currently on board the 0 Excuses Fitness coaching program know this, of course. If there is one thing I advocate before anything else – it is the importance of belief – and changing your thought processes from a “can I be fit” you to a “Yes, I WILL be fit” you!

And mark my words – and mark them in red – it isn’t just about affirmations – it’s about wording those affirmations the right way!!

This is a process I’ve learned over years – and a process that Napoleon Hill, Claude Bristol, and many other success stories of yore had to as well – and it’s a process I outline for those of you on my fitness coaching programs – and a process that  I really, really elaborate on in my life coaching programs.

So if you’re truly interested in learning “The Secret” – and attracting whatever it is you want in your life to you – well, jump on board the coaching program today, my friend. I’ve still got a few spots remaining – and I’ll be happy to put YOU on the path to success too if you so choose.

In the meantime, remember too that while thought is where it all starts, and ends – it isn’t ALL that is required.

You can think and get fit – quite literally – but you do need to MOVE your body to do so.

And trust me, once your thoughts are attuned in the right direction, you’ll find yourself wanting to move – and not stay sedentary no matter what.

And that’s when you’ll really start getting results – and more results – and more down the pike as well!

So if you haven’t already, crank out some Hindu squats, pushups and pull-ups too if you’re able to do that. Get a great, great workout in – and have a fantastic day ahead!

Best,

Rahul Mookerjee

P.S. – By the way, there are several other very important nuggets of wisdom (as a reader from India recently put it) in the 0 Excuses Fitness System – – specifically, the 10 Commandments of Training Success – – which you really must read if you’re serious about fitness in any way, shape or form. Grab your copy of the System here – – https://0excusesfitness.com/0excusesfitnessystem/

P.S #2 – Believe you can – and you WILL!

 

Pushups strengthen the ENTIRE body
- ... yes, even the legs!

Dear Reader,

Back in the day, when I was working on getting my pull-up numbers up from a somewhat “measly” 25, albeit 25 PERFECT pull-ups per workout, there was something I was missing.

There was something I was missing despite having years of training experience before this – – and despite “knowing” what I was missing from a theoretical standpoint.

As they say, the school of hard knocks is really the one way you learn life lessons – and workout lessons, for that matter- that you never forget – and that STAY with you your entire life, and BENEFIT you!

I think it was around the 45-50 pull-up mark that I was at that stage, and I was nigh stuck.

That’s right – stuck. No matter what I did, I could not get past this sticking point.

I tried it all. Doing pull-ups before my hill climbs. Doing ’em after. Dedicating entire days to just pull-ups. And so forth.

While all of that helped, nothing really worked – until one fine day it struck me.

Hey, why not do some pushups and see how it goes“, the inner voice inside of me urged me.

While it seemed like a good idea initially, my conscious mind rejected it.

“Pah! Pushups! Those are easy – and you’re the guy that’s written books on doing pull-ups, and … ”

But yet, the inner voice was insistent, and before I knew it, I was down on the ground doing pushups.

Just good ole’s traditional pushups with arms held close to the lats (another clue right there!).

I think I started out with the intention of doing 50 and calling it a day and going back to pull-ups. After all, I had been doing pushups for years, albeit not for the past few months, and …

… imagine what a surprise it was when let alone 50 – or 20 – even 15 regular pushups felt like a CHORE!

As I got into position and the legs locked in, something felt different.

My abs were being worked in a way they hadn’t been for ages – despite doing tons of pull-ups daily.  My shoulders were getting the workout of their lives (as I progressed on to 50) – and as I moved back to pull-ups, I was amazed at how easy it was to smash past the barrier there too!

As I incorporated different types of pushups back into my routine – I was nigh amazed at how quickly I improved at pull-ups and while I’ve written about this extensively in the  past (i.e. how you need to get better at pushups FIRST before trying to do pull-ups) – it’s oft ignored – unfortunately.

That was the point I made a massive change to my now famous “Pull-ups – from DUD to STUD within a matter of WEEKS” manual. I updated the book to include not only my own personal experiences – but also the supplementary exercises you need to get good at – darn good at – before you can even dream of taking your pull-ups to the next level, my friend.

But there’s more to the story.

Back to that “fateful” day – after I got home, I noticed a curious sort of “deep” throbbing soreness in my lower lats and the serratus anterior region (for those not in the know, thats the muscle around your armpits – or part of it, at any rate).

I did not think much of it, but the next day, I was amazed to notice I could barely lift my arms up to take a shower – or put on my shirt!!

All this happening to the guy who wrote a book on pull-ups, and who did them regularly. All this to a guy who did plenty of pushups before in the past. All this to me, I thought, and all from three “torturous” sets of 15 pushups????

And that was when it hit me – more than it ever had before – like a ton of bricks to say the least, and I’ve never since ignored pushups in my workout – not for one single day.

Pushups work the entire body in a way it cannot be worked via other exercises, my friend.

The pushing motion strengthens your entire core and ABS in a way no other exercise can, and your legs and feet are strengthened immensely as well from not only this pushing motion – but the STABILIZING motion required on some of the pushups I teach.

Believe me, if you really squeeze your thighs during a pushup workout, you’ll end up being sore in your thighs the next day!

And the lats get worked heavily too during pushups – as is evidenced by what I experienced.

YES, the lats are used in pushing movements as well! Too many people are under the misconception that lats are only used for pulling.

No – they’re not. Even if you’re grunting out sets of bench presses (something you should NOT be doing if you’re in the least bit interested in a healthy upper body)  galore – strengthen your lats – and push from the lats – and you’ll see how quickly your bench improves.

Ditto for pushups. Strengthen the triceps and chest (and entire upper body) by doing pushups, and THAT is the one hidden key you need in terms of improvement in pull-ups – and increased strength throughout the entire body.

And those of you that don’t  believe me – and never do pushups claiming they’re too easy – well – join the military – or become a boxer – or so forth – and then tell me.

These magnificent athletes do plenty of exercises, but ONE exercise is the mainstay of their routine – that being pushups. From Herschel Walker to the Great Gama to the Marines of today, they all do pushups – and tons and tons of them at that.

And one can’t argue with their results methinks!

Still don’t believe me? Still think pushups are “childs play”?

Well, get down and give me a 100 right now, my friend – all in proper form. Tell me how you feel thereafter – and if you haven’t worked out in a while, tell me how  you feel TOMORROW.

And THEN tell me pushups are child’s play, hehe.

Ok, my friend. That’s it for today.

I’ll be back later with MORE!

Best,

Rahul Mookerjee

P.S. – If you’re serious about fitness in any way, shape or form – then make your mind up NOW to get good at pushups – REAL good. Grab the System right now, and get cranking on the routines that will build a new you almost overnight – – https://0excusesfitness.com/0excusesfitnessystem/

What to do AFTER your workout
- What you do afterwards is just as important as what you do DURING your workout!

Dear Reader,

Today I’ll talk about a topic which isn’t often discussed – and is often ignored/swept under the carpet, and what I have to say might raise a few eyebrows as well.

So be it – and that topic is this – that what you do AFTER your workout (and throughout the day after it if you workout in the mornings – or the day immediately after if you work out at night) is in many ways just as important as what you do DURING it.

If you’re like most people, and if you’ve just gotten through a hard, hard 0 Excuses Fitness workout – or a high rep pull-up workout – or perhaps even a workout comprising of the routines in Eat More – Weigh Less – – then the LAST thing you’d think of after a workout is more physical activity, right?

You’d probably “rest easy” with a feeling of getting a job well done – and so you have, if you’ve been doing the right things … and you’d probably tuck into a good meal right afterwards.

All good, and nothing wrong with this, but where a lot of people mess up after this is either overindulging – – and more importantly, not moving around a lot  – – or even a little – – after their workouts.

Its great if you’ve just had an awesome workout in the morning, for instance, but the best thing you can do for yourself throughout the day after that is to “keep moving”.

Most of the oldtimers emphasized the value of cool downs, and to keep walking about after your daily workout as opposed to lazing about on the couch all day, or staring at the T.V. – – and with very good reason.

When you move around after your workout, especially a tough one – not only does it reduce muscle soreness you might have had or encountered – but it also aids recovery – active recovery at that.

The blood keeps flowing, in other words, and if you drink plenty of water during the day while moving about – it will mean that much of a better workout the next time you hit it hard and heavy.

What do I mean by all this, you might ask. How do I “keep moving about” – what exactly does it entail?

Well, it’s simple, my friend.

One of the “secrets” to my getting in the best shape of my life in China wasn’t just the hill workouts I partook of. It wasn’t just pushups – or pull-ups – or even Hindu squats (another GREAT, but forgotten exercise).

All of this was the main thing, of course – but what did I do AFTER my workouts?

Well, when I focused exclusively on hill climbs, I’d be climbing that hill 3-4 times every morning at the crack of dawn.

Immediately after that, it was off to work – catching taxis etc – providing instruction to students – not your atypical desk job as it were to say the least.

I’d often get home around 5 or so during those days, and after a brief rest, it would be back off to the hill for another climb – or perhaps calisthenics.

Now, the key thing to note is this – the second workout was by no means a “real toughie” – but it was still something.

Combined with all the movement I did during the day, this second workout not only primed me for the next day – but also got rid of any and all muscle soreness I might have had otherwise.

Compare this to the FIRST time I climbed the hill – when I literally felt like a Mack Truck ran all over me.

I was sore – REAL sore – all over, and I barely did ANYTHING for the next two days – which needless to say didn’t enhance my recovery one bit!

During a certain stage in my life I didn’t climb this hill at all. I’d do 0 Excuses Fitness exclusively, and I’d often go in for a light bridging session at the end of the day.

Nothing mind boggling. Nothing overly spectacular. But it kept the blood flowing, and the System GOING – and at the end of the day, this CONTINUED activity throughout the day after one hard burst is really what got me in the best shape of my life.

These days, I do plenty of walking throughout the day after my workout as opposed to sitting around – which has much the same effect on the body.

Take a look at animals in the wild, for instance.

Mr. Tiger might go for a sprint every so often when catching his prey – – or trying to – – but he doesn’t “laze around” all day after that. He’s usually walking around for miles – – albeit slowly – – and the same thing holds true for other big cats, and other animals in the wild.

The key is this – do something daily – and dont just “crash” on el coucho after having done the thing.

Keep moving around during the day. Stay as active as you can – – and you’ll find that along with dropping oodles of weight, this routine will also have you FEELING great – both internally and externally!

OK, my friend. That is IT for now – – I’ll be back again later!

Best,

Rahul Mookerjee

P.S. – More such golden nuggets of training wisdom – – all accumulated throughout the years as it were, and ALL borne of hard experience – – are mentioned in the 10 Commandments of Physical Success – – a must read if you’re truly serious about getting in the best shape you’ve ever been. Here is where you can dig in – – https://0excusesfitness.com/0excusesfitnessystem/

Breathe DEEP – incinerate FAT!
- The type of deep breathing that really, really burns fat off your frame at the speed of KNOTS

Dear Reader,

So, I think I remember mentioning to you many a times that I’m in India at this point in time – – and away from my favorite Qi Feng Park in China – for now, that is.

I think I also remember mentioning to you that there isn’t a hill nearby, and while I dearly miss the workouts I had on that hill – my all time favorite workout park for that matter – and the LOOKS the people gave the foreign devil while he worked out, hehe – I make do just fine with the park I’ve got here.

What’s good about the park here is that while it’s not hilly in the least, it does have several “slopes” going up and down a few cliffs – – which while not hills are still slopes.

And being in India comes with it’s own set of unique problems – one being the FOOD – which is tasty as heck – but which for whatever reason piles the lard on if you eat too much of it – – and for those that don’t believe me, just visit the capital and take a look at the pot bellies “proudly” on display in this neck of the woods, hehe.

Yours truly is NO exception to this rule either in that while I do NOT have a pot belly (despite my location and other constraints) – – I AM prone to putting on weight around the midsection – perhaps way more so and way quicker than you, my dear reader.

I can thank my genes for that – and I honestly do thank the genes that despite their “hereditary” disadvantages ultimately allowed me to get the fittest I’ve ever been in my life – fitter than those with “better genes” and so forth – and STAY at that level!

And one of the secrets to staying lean and trim – and fat free – isn’t just the workouts I do.

It’s not so much WHAT I do – it’s HOW I do it. 

And it’s how I BREATHE when I’m doing it! 

In the 0 Excuses Fitness System I devote an entire section to deep breathing, and doing it the right way, and rightfully so. I also give you a little secret in the videos that will allow you to recover from being winded within a couple of secs at most – and this little tip alone is worth the entire “price of admission”, me thinks.

And as for “how to deep breathe” to really get the fat burners going?

“Why won’t jogging do the same thing? ”

“Why can’t I pound the pavement – or ogle the babes while on the treadmill – and get the same results?”

Well, simple.

If I were to do as the Chinese sometimes do, I’d simply tell you “no why”, hehe.

It’s just the way it is – but for the reason – well … here is the best way to explain it.

Take a look at how you’re breathing when  you pound the pavement, or do other traditional forms of cardio.

While it may or may not be “deep” – I’ll bet you’re never at a stage you can’t talk while doing it. Or even if you’re at a stage like that, it’s never really the DEEP, DEEP breathing that REALLY gets you out of breath.

The sort of  breathing – and this is important – that gets you sucking air like there’s no tomorrow – from the BELLY, much as a baby would!

When I’m out there doing my Eat More – Weigh Less routines –  I can barely get enough air into my System – let alone utter a word or so – and THAT sort of deep breathing effect – done straight from the belly is really what gets the lard burners GOING – and the effect lasts for long after your workouts.

You’ll have to do the exercises to truly understand what I’m saying here. And if you do it right, you’ll get much the same effect from the best darn exercise that I mention in the System – so if you haven’t gotten good at that one as yet – well – – start NOW!

Last, but not least, remember that while the “how I do things” is more important than “what I do” – you DO need to do the right things as well.

And the routines you need to start melting fat off your midsection asap are all outlined in Eat More – Weigh Less – – a nifty little course you MUST have if you’re serious about weight loss – quick.

In that course I mention the routines can be done anywhere. Yes, it’s great if you have a hill to do ’em on – but if you don’t – do as I do – improvise, adapt and OVERCOME – and do ’em where you can – and you’ll get much the same results as I am getting!

Alright, my friend. That is IT for now.

I’ll be back later!

Best,

Rahul Mookerjee

P.S. – Check out our products page for more great fitness products – – https://0excusesfitness.com/products/

“Every day is too much. You need to work!”
- More on working out daily, and a few more spanners in the works!

Dear Reader,

I’ve often spoken about the value of doing something everyday workout wise – and LIFEWISE – in order to achieve optimal results at whatever it is you might be engaged in.

You don’t go for a max every day if you don’t want – in fact, that is not a good idea anyway – but you DO SOMETHING – and do something daily!

I’ve often likened fitness to a bank account – – the more you put in, the more the money accumulates, and the more you save – – and the more you GAIN for the long term.

And rightly so. Way too many people have bought into the “three days a week” training schedules promoted at the gyms (schedules tailormade to appeal to the “lazy” part of our subconscious minds) – and “split” schedules that claim to be able to build muscle and burn fat while “doing back one day” – and legs the next – and perhaps the middle part of your bicep the third – and so forth.

Train the NATURAL way is what I say – and natural means doing something EVERY DAY as opposed to being a weekend warrior or “going to the gym three times a week”.

Anyway, with all the above in mind – I was speaking to a lady from mainland China today.

She is from Ningbo, a coastal city in China I’ve been to in the past – a beautiful city indeed with beaches and mountains aplenty, and I was telling her about my love for hiking – and how I’d hike DAILY back in China in my favorite park.

And her response was predictable, of course (despite the fact that this lady hikes on weekends as well).

Every day is too much! You need to work.

And of course, I was going to start to tell her why it’s NOT too much – and why it’s actually good to workout daily BEFORE “work” (play, hehe) … but I figured I’d write this email to y’all first, as a lot of YOU probably believe that “daily workouts are too much too!”

No – they’re not!

Aside from the bank account analogy I’ve told you about above, working out daily the NATURAL WAY gives you a natural endorphin and hormone boost that gyms and pumping weights with the bros can’t match. 

Ever wake up  in the morning bright and early, full of pep and vigor, ready to tackle the world … only for that energy to fizz out as soon as you reach the office, or in traffic on the way?

Well – if you workout before going to work (and believe me, it don’t take long at all as I’ve said in the past) – – these energy issues will be a thing of the past.

Not only that – you’ll have a far more calmer and focused mind – and will be far more alert to problems and challenges coming your way – and solutions as well.

I couldn’t IMAGINE a life without working out daily – or doing something every day. The few days that I do take off are usually days where I’m crankier than a hibernating grizzly – or a domestic dog locked up for a few days and not being allowed to run around – and that alone should tell you something.

And now, for the ultimate spanner in the works on this!

I’ve been dealing with a bit of a muscle pull as of late – – a muscle TWINGE, perhaps I should say – – in the lower back region.

Now, the reasons for this aren’t what you might think.

Yes, I’ve been pounding out pushups, pull-ups and running sprints galore these days – which is hard enough by itself, but thats not the reason.

I’ve been working on an advanced version of the hanging leg raise – – and will have videos shortly out on this upon my return to China – – a version that really, really kills the lower back – – but this isn’t the reason either.

No – it’s because of what I’ve been doing both BEFORE and AFTER my workouts.

I’ve been dealing with a lot of “miscellaneous” stuff these days if you get my drift – stuff that requires me to constantly run around from one place to the other – be on my feet all day – and so forth.

Those of you with families etc will identify.

Dropping the kids off to school. Dealing with them getting sick. Dealing with the right paperwork, vaccinations etc … and then of course dealing with the “office” and everything in between as well.

Well, although I don’t deal with the office for one, I’ve been having some stuff go on in my life that has been stressing me out a bit – – and sure enough, my lower back is “talking to me”.

I don’t know why – but the lower back and hamstrings are a perfect indicator of the stress levels in your life, and how you cope with them.

The pain was fairly acute yesterday, so I didn’t do a lot fitness wise, but I did so something – and I feel a heck of a lot better tdday.

Moral of the story – is this – if you’re “just training” and have not much else going on in your life, then by all means go all out daily – and you should in that case.

But for those of you that have other stuff going on as well — make sure to set your workouts up in a way that it doesn’t hamper your daily activities – and so you can recover faster.

It all ties into what I’ve said above, of course.

Do SOMETHING – everyday. Doesn’t have to be a max push, but as long as you’re putting some more “money” into the Bank of Fitness, then that is really what counts for the long term!

All for now. I just sent the lady my website. Who knows – perhaps we’ll be welcoming her onto the 0 Excuses Ship soon too!

Best,

Rahul Mookerjee

P.S. – It can be hard to stay motivated when you’re dealing with a bazillion and one things at work – home – and elsewhere. It can be hard to keep at a routine day in and day out without any inspiration coming your way – and if you enjoy these emails, and want MORE – then the 0 Excuses Ship is the PERFECT place for you, my friend. Not only will you have access to yours truly – and information you will NOT get in these emails – but you’ll have access to all our products GRATIS as well.

Can’t beat that,me thinks. Hurry on over now – and jump on board right HERE – – https://0excusesfitness.com/groups/0-excuses-ship/

Pushups and ABS
- ... and why I never do a single situp!

Dear Reader,

Way back in the day when I first came out with Fast and Furious Fitness, I included sit-ups in the book as a good ab exercise to do.

My dislike for crunches is well known of course, and with good reason – crunches are perhaps the most worthless exercise out there, despite the hype and hoo haa attached to them.

And yet, although I did include situps in my first book – and although sit-ups are a good exercise by themselves – and although I DID do sit-ups back in the day, I no longer do ’em.

In fact, even when I did do them back in the day I wasn’t getting the results I wanted – and that drove me to look for newer and better ways of getting the strong core and abs that I always wanted.

Many years later, I came out with the 0 Excuses Fitness System – something you are no doubt familiar with by now – and the System doesn’t include a SINGLE situp or any of it’s variants in it.

That’s right – a book – and System on fitness and WEIGHT LOSS with NO situps – and yet, the results speak for themselves, don’t they?

My own results bear testament to the fact that sit-ups are by no means essential to an exercise program – and so do the results that plenty of other folks have gotten after starting the System.

Now does this mean sit-ups are BAD – or something you cant – or shouldn’t do?

Not at all. That label is reserved for crunches. And in fact, there ARE some ways you can do the sit-up – certain variants if I may – that are immensely beneficial to your entire body – and a couple of these, including the “coffin situp” are included in Corrugated Core – well worth a look methinks.

But back to how I do things – and how I got that six pack – and lean, functionally strong core – and that look that everyone craves?

Well the answer may surprise you – or then again, it may not!

Hill climbs were part of it. The hanging leg raise was and IS certainly a huge factor as are pull-ups.

But both of those above exercises are things the average Joe cannot or might not be able to do.

Good news though – is this. What I did for the most part to obtain the core I’ve got today is something YOU too can do – something ANYONE can do – in the privacy of their own home – and obtain spectacular results if they keep at it a while.

And that being this – a 100 pushups a day. Simple! 

It doesn’t take long at all if you do things right either. Between 12-15 minutes is ALL that 100 pushups should take if you do ’em right and incorporate the breathing techniques I outline in the System.

Pushups, my friend, are one of the very best things you can do for your abs – and entire core. The pushing movement that goes on during the movement forces  your core to work overtime to stabilize your body – and the “burn” you’ll feel in your abs after heavy duty pushup workouts are like no other.

Believe me now and trust me later, there is a REASON I call pushups the best exercise ever, and what they do for the abs is part of that reason!

Here is a simple little routine anyone can pump out in the comfort of their own living room –

  • 25 regular pushups
  • 15 reverse pushups
  • 10 “Table” pushups

That’s 50 pushups right there – and if you do ’em in proper form, and haven’t done ’em for a while, you’ll be feeling it for sure. In fact, it wouldn’t be a stretch to say that most people that try these will not be able to do the exercises correctly on the first – or second – or even third attempt – not to mention not meet the numbers requirement on the exercises either.

Yours truly is no exception either. Ive been doing these exercises for years, and I’m STILL improving and making adjustments every time I do ’em – and feeling it in my abs as well, hehe.

Take the above routine, multiply by 2 – and mix’n’match with what is there in the System until you get to a 100. Keep at it religiously for a month or so, and report back on the results.

I bet you anything your abs will feel different – more solid than they were before – and I’ll bet you’ll have lost more FAT around the midsection with this little bitty routine than you would from hours of pavement pounding, biking, walking and what not.

Give it a shot – let me know how it works for you!

Best,

Rahul Mookerjee

P.S. – By the way, if you absolutely MUST do sit-ups “coffin” situps are a great way to do ’em. Here is where you can learn how to do ’em – https://0excusesfitness.com/corrugated-core/

How “Dangerous Dan” built his legendary gripping strength
- And a couple of forgotten grip exercises!

Dear Reader,

I’m sure we’ve all heard of Dan Hodge, the only wrestler in history that was NEVER pinned in all his matches at college level?

The guy who at the age of 80 – and above – can  be seen regularly crushing apples – with one hand! 

The guy who as a teen could walk a football field on his hands, and hold a one arm handstand for long periods of time?

A much feared, admired and RESPECTED wrestler – and since this email is about GRIP – Dan was reputed to have fingers so strong that he could snap a pair of steel pliers – with – get this – one hand!

Now, there are plenty of reasons why Dan became as strong as he did – and apart from the face that he’s said to have double tendons in his hands, he also grew up on a farm and did heavy manual labor from a young age.

Farm work is something that will get you STRONG – and quick – if you do it the right way – – and Dan did plenty of cotton picking and milking cows while tending to his chores on the farm – exercises that would build the base for that corsucating grip and finger strength that he later developed to the fullest.

But not all of us have a farm to workout on – – or cows to milk – – so  today I’ll talk about two exercises that Dan Hodge used – and one in particular that he was HUGELY fond of.

Exercises that are nigh forgotten by the public – and exercises that are AMAZINGLY effective in building a solid cast iron “black smith” like grip which most folks crave.

And no, it’s not pull-ups – or hanging leg raises – or anything of that nature.

Both these exercises are mentioned in Gorilla Grip – and the first is the “newspaper crush”.

This is an amazingly simple movement and one which most people do not even bother to try due to the sheer simplicity of it – but believe me, if you put sceptism aside and TRY it – you’ll get RESULTS – results that will shock you.

And all you do is this – take a newspaper – and take a single page out of it, and then crumple that page into the tiniest ball you can possibly crumple it into.

Repeat ad infinitum with ALL pages of the newspaper, and do this little exercise for a couple of weeks.

This seemingly simple exercises, along with others was a huge favorite of Dan Hodge’s – and quite literally built up the tendons and supporting musculature of his legendary forearms to the point where he was never taken off his feet as a wrestler – and can be seen crushing apples regularly NOW as well – when he’s past the age of 80!!

And the second exercise is another forgotten exercise – but equally and as amazingly effective.

That being the fingertip pushup – the perfect complement to all the “gripping” exercises you do where you “close” your fingers. 

Believe me, if you combine just the fingertip pushup and pull-up — both done the RIGHT way – – then that  is ALL the grip workout that is required for most people.

But word of caution. You have to do these the right way – and place the fingers the RIGHT way to get max benefit out of the movement.

In the 0 Excuses Fitness System and the videos I show you how to place your fingers during this movement – and hint – it’s not “ON” your fingertips as most people imagine.

You’ll have to crack open the System to see the exact pictures and me demonstrating the exercise – but do it – and do it regularly – and you’ll build the sort of gorilla grip you’ve always craved within a very short period of time.

And again – do NOT “overextend” yourself on any of these exercises – especially the SECOND. I did so in early January this year when I foolishly attempted a handstand on my fingertips – AFTER a rugged workout comprising of hill climbs, pull-ups, regular handstands and bear crawls – and I suffered the sort of nasty thumb injury NO-ONE wants.

My thumb literally popped out – and back into – its socket for one – OUCH!

I’m glad I had been training hard and heavy before that – – so I recovered within a month or so WITHOUT any special treatments. If I hadn’t – I’d probably still be holding my left thumb in agony while typing this out!

OK – so that’s it for today. Two oldies but goodies – and forgotten exercises as well. Try ’em out, and let me know how you do!

Best,

Rahul Mookerjee

P.S. – And if you haven’t yet picked it up, here is where you can pick up a copy of the 0 Excuses Fitness System – – https://0excusesfitness.com/0excusesfitnessystem/

A forgotten core blaster
- Jack La Lanne had it spot on!!

Dear Reader,

Woke up around 9 A.M. this Sunday morning -an hour earlier than when I’d normally arise, of course, but that was courtesy an over-eager delivery guy “clanging the clanger” as it were early in the morning on a Sunday.

Don’t blame him actually – not given the load of deliveries he had (not sure if the 0 Excuses Fitness paperback was one of them, but it might well have been!) – but anyway, gulped down a bit of breakfast, and then it was off to the great ole outdoors for a WORKOUT.

It’s great weather out here during the day these days.

It’s winter – and the sun’s shining brightly out there – and I had one of the best workouts of my life – a Sunday 0 Excuses Fitness special as it were.

So I made my way to the park, and saw joggers out there galore.

The same guys that have been jogging for years, and while it’s hats OFF to these fine gents and ladies for at least doing something day in and day out, the fact remains that those annoying man boobs – or bingo wings – or love handles – or saggy butts seem NOT to go away with the years.

If anything, the lard seems to be piling on – big time! 

As I made my way to the monkey bars, I saw a family of four clustered around it. A man and his wife, and teenage daughter – and a somewhat younger sibling as well.

The girls stared at me curiously as I swung effortlessly across the bars and then moved across to another area of the park to start my workout – and as I did so, I noticed the family out of the corner of my eye.

They ALL tried to swing themselves across the bars – and NONE could – especially the pot bellied gentleman who tried hanging on for a second or so, but came crashing back down to terra firma fairly quick.

Was a good thing for the monkey bars, as they themselves were shaking like an aspen leaf in the Toronto breeze as he tried valiantly to hang on!

And that brings me to the workout part of this email.

No jogging for yours truly, as you might imagine.

I started in on the ONE exercise I’ve told about in the past which if done right eliminates the need for any and all “specialized” cardio – and as my heart started to pound like a sledgehammer within about  3 minute or so of this, I knew in my BONES today was going to be a great, great workout.

Started in on some pushups after that – and as I got to #80 or so I suddenly remembered an exercise I hadn’t done in a long, long time.

It’s a pushup, but doesn’t look like one – to most people.

It is one of the HARDEST exercises out there to master – and thats the EASY variant – and it also gives you a shoulder, back and CORE workout like NONE other out there.

It truly is one of the advanced core movements there is – – and who better to bear testament to this than the great Jack La Lanne himself!

Jack La Lanne, old time fitness pioneer, athlete, and strongman that performed near impossible feats (such as swimming underwater shackled and handcuffed, and towing a near 2000 pound boat while doing it!) was a HUGE proponent of this one movement.

He did it on his fingertips – something I do NOT advocate when starting out – not unless you want crushed fingers/wrists – and this way is a great way to build that gorilla grip I keep talking about.

Even the easiest variant of this movement is one that most trainees struggle to master – and yet – simply DOING this exercise will build a rugged core and abs of steel – not to mention immense strength throughout the chest and shoulders.

And without further ado – it is – the EXTENDED arm pushup!

I certainly felt these today as I did ’em – remember, I haven’t done ’em in a while, and my abs feel worked to the “bone” as it were – and so does my entire lower back and core.

This one exercise if done right – and form is key here, my friends – watch the videos for more – can also give you an excellent LAT and forearm workout which you’ll feel for hours after the routine.

But back to core – it truly is one of the best core movements out there – and one YOU too, my friend would do well to master!

There have often been times I’ve weaved an entire workout around just this exercise, the reverse pushup, and the Hindu squat – and nothing else – and I was WIPED out after each and every one of these workouts.

Anyway, talk about a great Sunday workout, and some super fat burning as well. I’m feeling on top of the world as I type this – and this feeling will last throughout the day I’m sure!

Join me in doing these workouts, my friend. Crank open the System and start pounding about some of the movements I talk about – and DO – and watch the flab fly off your frame at scintillating speeds almost instantly.

I look forward to hearing back about your progress!

Best,

Rahul Mookerjee

P.S. – More such great core movements – including one I did at the END of my routine today – one that involves HANGING on to a pull-up bar – are mentioned in Corrugated Core – a book you absolutely must have if you’re truly interested in a fat free midsection and rock solid abdominals. Here is where you can grab it – –  https://0excusesfitness.com/corrugated-core/

The upper body equivalent of the squat
- If you're not dipping ... you're missing out!

Dear Reader,

It’s a well known fact indeed that the squat is one exercise that taxes the largest muscle groups in your body – the thighs, buttocks and core – and done correctly, squats (especially the Hindu squats I so highly recommend) can give you an overall body workout like no other.

Those that have done the Hindu squats the way they’re supposed to be have reported feeling a burn at a level “deeper” than any ever felt before – and this includes when working with weights – and doing squat with weights up to 400 lbs at that!

I should know – on the few occasions that I’ve taken a longish break from squats – and then done them again in high reps immediately afterwards, I FEEL them in my thighs like nothing else – as well as my entire body.

Squats done right give you a workout like nothing else can, and if there was an upper body equivalent of the squat – ONE movement that would torch the entire upper body – well – you’d take it, wouldn’t you?

And the upper body equivalent of the squat does indeed exist, but it’s probably NOT the exercise you envisage when I say this. 

The pull-up – a fabulous exercise is one that comes to mind, but being squats are more of a “pushing” motion as opposed to pulling – – it’s not the pull-up (though the pull-up is indeed a wonderful exercise and deserves a place in your daily routine!).

It’s not the handstand pushup either, although that is another great movement.

What is it then?

Well – it’s an oldie but goodie – and an oft ignored exercise – the DIP.

Every morning I see many gentlemen in the park that I work out in these days – most of them out of shape, and what’s sad is that they’ve been out of shape for years, and despite their daily walks etc, the flab just doesn’t go away.

And while there are plenty of other reasons behind that – stuff I’ve covered before, them “bingo wings” and “chests that droop until their massive bellies” to put it one way (man boobs, to be precise) would get quite a working over if they actually did dips – as opposed to parking their fannies – or jackets on the dipping bars and yakking away nineteen to the dozen about the most meaningless things ever.

I’ve often had to postpone my dipping workout due to this sort of thing. Ugh!

Anyway, dips, my friend – are indeed the upper body equivalent of the squat, and I’ve said as much in my first publication Fast and Furious Fitness – a book that has been garnering plenty of interest as of late, by the way –  so if you’re interested in a true “timeless” fitness classic – you’ll want to check it out right here – – https://0excusesfitness.com/fast-and-furious-fitness/

And in that book I include dips – – and the right way to do ’em.

Now, I sent out an email on “torquing pushups” yesterday – and in response to this, a follower on Instagram piped up.

“Pushups are great! They’ve built half my body! If there were TWO exercises that I would do – they’d be the pushup – and pull-up!”.

My response –

“And the dip as well, my friend. Dips too!”

These responses haven’t been quoted verbatim, but you can view the entire thread on our Instagram account if you so wish.

“Oh yes. Dips. How could I forget those?”

And he’s right, my friend. He’s right.

And just why do I carp on about dips so much, you ask?

First, because it builds pressing power than nothing else can – including the good ole handstand pushup.

The sheer ROM involves in dips – balancing your entire body weight on the bars and pushing up and down with no support either from the ground or the wall means you’re literally pushing your WHOLE bodyweight – at an angle – and then some.

This builds tremendous strength throughout the chest area – and if you’ve looked at anyone that does dips regularly, chances are you’ve seen a barrel chest that looks as it it could withstand cannonballs being fired at it.

Dips also build up the connective tissues and tendons of the shoulder – as well as beneath the pecs – and anyone that knows anything about fitness knows that it’s NOT all about the muscles – it’s about the SUPPORTING musculature which ALLOWS the proper strength to develop through the muscles!

And last, but not least, this exercise lends itself to improving performance in many other exercises that people are unable to do.

Want to get better at handstand pushups? Well, start off by building up your chest area with dips and a few other exercises I advocate in Shoulders like Boulders.

Don’t have the strength to do pull-ups – or get your chin over the bar – that last little bit? Well, dips help there as well.

And if you’re just looking to broaden your chest beyond belief and develop that “deep chested” look superstars like the Rock, Arnie (to name but a few have) then you do dips – dips – and more dips!

The only thing to bear in mind though is that most people approach dips the wrong way -and due to the very nature of the exercise, this means an open invitation to INJURY for most folks.

You do not “bounce” up and down! You do not “go all the way down on each rep” (as you do in pushups) – or you risk injuring your shoulders.

And plenty of other things. Form is paramount on this excellent exercise, and for more on form – see Shoulders like Boulders where I’ve explained the exact technique on how to do dips.

As for myself, I just got done with a dipping workout par excellence in the local park (after the nutters I mentioned above left to stuff their gourds, presumably with fattening local delicacies from what I understand).

And I’m feeling like a billion bucks – and on top of the world – and on that note – it’s adios for now.

In the meantime, remember to get a great, great workout in  – and if you haven’t already, pick up a copy of the 0 Excuses Fitness System today. It’ll truly be the best fitness related investment you’ll ever make!

Best,

Rahul Mookerjee

P.S. – Along with Shoulders like Boulders, another course that has been generating plenty of interest is Corrugated Core. If you’re interested in a six pack from Cain and rock hard abs amongst others, then you’ll definitely want to grab a copy. Do so right here – – https://0excusesfitness.com/corrugated-core/