Going “all out” vs “doing enough”
- Is maxing out a good idea?

Dear Reader,

As I swung myself across the monkey bars with “gay abandon” the other afternoon, a crowd gathered, curious to see what the foreign devil was up to.

It wasn’t any ole swing I was doing, you see.

I wasn’t simply going one rung at a time (which is something that is apparently not even easy for KIDS these days to do, let alone adults, who’d be doing well to even HANG on to the bar for any length of time) – and not simply going forward either.

I was doing them two – sometimes three rungs at a time, and I was doing them FAST – and I was going BOTH ways i.e. forward and backward.

The above might not sound like a lot, but I’ll tell you this – if you’re new to this type of training, you better proceed slowly – or you risk pulling a shoulder muscle or pec muscle – or worse.

And of course, as I’ve stated in the books on pull-ups – getting GOOD at this little exercise is one of the hidden keys to ape like grip strength (or as humanly close to it as you can get) and getting better at pull-ups in general.

Strangely enough, this one tip is the one that seems to be the most ignored. Go figure, huh?

Anyway, I’ve been hitting it hard and heavy these days – MUCH harder than usual.

I’ve been going hard on the cardio – so hard that it now seems I’m literally “waltzing” up the hill as opposed to climbing it being a cakewalk.

Four to five climbs in the afternoon heat seems to be nothing – and while I’m doing this for a certain purpose which I’ll reveal later, here is the kicker.

I’m still doing my pull-ups – and dips – and pushups – and handstand pushups – and you’d think I’d be cranking out super human numbers of reps on each of those, right?

Well, not exactly … not all the time, at any rate.

A guy who does pull-ups with me at the local park remarked, “You look so strong. How come you’re only doing 5 pull-ups per set?”

I smiled one of those inscrutable smiles.

Banged out 10 in the next set, and then dropped down to 4 – and then 5 – and went on that way, while the guy looked on, bemused.

One question which I’ve often got from the 0 Excuses faithful is this – Rahul, why don’t you just bang out the 250 pushups in a row?

Or, Rahul, why don’t you just do 50 x 5 during the workout?

Well, I could – and HAVE in the past, but thats not the point of me putting together a workout video for you, my friend.

First thing you know, most people are so out of shape that completing even 2 sets of 5 pushups in proper form is a chore – let alone more.

Second, it’s not always about doing ONE type of pushup. The workout videos show me doing a wide variety of pushups and other exercises – why – because changing things up keeps your workouts more interesting, and challenges your body to respond differently to the different types of pushups – and that is a GOOD thing, my friend.

Last, and most importantly, sure, I’ve done 500 Hindu squats in a row – but do I do that daily?


It’s NOT necessary to go for “broke” each day – or chances are you’ll actually be regressing in your workout as opposed to progressing.

I know this for a FACT.

When I got good at pull-ups, I thought I’d max out in every workout. And so I did – and for a short while it worked.

My reps increased, and I was getting through each workout even quicker – but then something stranger happened.

I couldn’t seem to hit the same number of reps – or sometimes even close to it during my workouts.

I’d feel fatigued – and “not ready to go” as it were.

And when I dropped down to a decent number of reps per set – and maxed out occasionally – BOOM – my gains shot right back up.

So there it is folks. I don’t care if you’re hoicking heavy weights (which you shouldn’t be anyway) – or doing bodyweight exercises – or swimming – or sprinting – the key is this – you do NOT max out every workout.

You leave something in the tank for the next one – and that’s really where the gains come from.

More on this later. For now, enjoy your weekend – and if you’re working out today – make it a great, great one!


Rahul Mookerjee

P.S. – For those interested in insane levels of “kung fu like” grip strength – here is the very course you need – https://0excusesfitness.com/gorilla-grip-the-compilation/.

P.S #2 – I might not be able to offer these two courses “for the price of one”, as it were – that “throwaway price” is NOT going to be applicable for much longer. Get your paws on it NOW, my friend.

“25 cups of coffee a day” …
- and a workout routine taken to the EXTREME

Dear Reader,

We all remember the Rocky movies, don’t we? The iconic and lovable boxer that Stallone played in the Rocky series went on to capture the hearts of an entire generation – and the one after it – and probably the one after too – and along with that, I’m sure Stallone’s physique in the movies is something we’ve all noticed.

If you’ve been a follower of the franchise, you’ll see that Stallone was at his most impressively “ripped” – yet muscled as well – while making the Rocky III/IV movies.

Like a toned, lithe, strong jungle cat – and after watching this guy defeat seemingly invincible opponents in the ring (think Mr T, or “Ivan Drago”), would you believe it if I told you that he felt anything but strong in real life?

But it’s true, my friend. According to John Crenna, who played “Colonel Trautman” in the “Rambo” series …

He would train in the morning before we arrived to work, do long shoots with the crew, go for runs along the beach while the rest of the cast were taking a time out, and often go back to the gym again after dark.

And that is but the tip of the iceberg. Stallone would spar up to 20 rounds in the ring while doing the Rocky movies – lift weights regularly – follow a strict bodybuilding routine – and his diet, you ask?

Well, during a certain period in his life he lived on nothing but burnt toast daily – and not a lot of it at that either – this while working out to the extreme AND acting and directing in movies, and doing everything else a movie star has to!

In Sly’s own words –

During that period, I only ate very small portions of oatmeal cookies made with brown rice, a couple of scoops of tuna fish, and about 25 cups of coffee per day,”

In fact, Stallone felt so light headed and dizzy during the day on this sort of a routine that he even resorted to doing handstands while filming Rocky III – just to get the blood flowing back into his head!

Now, why do I mention all this here?

Well, first, because Stallone was a huge, huge proponent of doing exactly what I did to get “ripped” – which was to workout HARD, HARD, HARD – on an EMPTY stomach – contrary to what all the pundits say.

I’ve often been called crazy as well on my 5th climb up the hill in hot, humid weather – but guess what – that sort of thing is what gets the weight off – and KEEPS it off, my friend.

And that was in addition to my bodyweight stuff – but here’s the point I’m trying to make.

My diet certainly wasn’t as strict through the rest of the day as Stallone’s was – not near!

I’d eat what I wanted AFTER my workout – and I’d do another lighter workout in the evening where I wouldn’t go all out – but again, I wouldn’t watch what I ate for dinner after that.

Stallone at a certain point got down to a freakish 2.9% body fat percentage – and while he looked great on the outside, by his own admission, he was UNHEALTHY on the inside – and he’s made NO bones about the fact that he wouldnt advise anyone to train the way he did when getting in shape for the aforementioned movies.

None of this takes anything away from the mans accomplishments, of course.

If there was one person that embodies the “rags to riches” story in modern cinema, it is Stallone – and yet – coupled with the numerous injuries Stallone sustained in the weight room (at one point he even dropped a 220lb weight on himself!) – he’s put his body through a heck of a lot  to be honest.

And yet, despite the boxer he played in the movie – his actual training was anything BUT like a boxer’s (except the sparring).

It was bodybuilding training – training which Stallone himself has admitted was NOT the best way to train – and you can see this, of course, when you compare say a “Mr T”‘s physique to Rocky’s in the movie.

The former looks every bit a pro boxer (he boxed in real life) – and the latter looks GREAT – but how many boxers have we seen with that look? Not many, I’d say …

So, point of this entire post?

Well, it’s this – taking things to an extreme is never good my friend

YES, you should workout hard – daily – and do so on am empty stomach for best results.

But NO, you should NOT push your body beyond a certain point after the workout.

You get enough food – and you do NOT let your body fat drop down to crazy levels – or even aspire to let it get that way!

Let’s face it – you could have all the abs you wanted, for instance, but what good would it do if you felt weak and dizzy throughout the day despite how you looked on the exterior?

In a nutshell, it boils down to this – train hard – get enough nutrition – and don’t worry about “body fat levels” – or getting “ripped” – or any of that nonsense.

It’ll all come in time.

Worry about being HEALTHY from the INSIDE OUT, my friend. The rest will all follow in due course – quicker than you thought possible!

And that, my friend is that today. I’ve been saying I’ll write about not taking things to an extreme for a while now, and I finally did it – so – I’m out now – and I’ll be working out soon as well.

Join me if you can!


Rahul Mookerjee

P.S. – In terms of “abs”, here are some exercises that will get you those sleek abs you so want – https://0excusesfitness.com/corrugated-core/

My weight loss advice to a medical student
- And it sure wasn't what you think it was!

Dear Reader,

So, last Sunday morning I had a meeting with a few medical students for business purposes.

I’m not going to get into the specifics of what the meeting was about – but suffice it to say that they’re a group of bright young students – all around the age of 21 or thereabouts.

A couple of guys and a gal, and the gal is trying to lose weight from what I gleaned.

“I’m too fat, Rahul”, she told me as we walked inside the building where we were going to meet.

Now, a day or so ago I had seen this girl post a picture of eating out at a restaurant (Sichuan style hot pot if I recall correctly – one of my favorites!) and it was right about this time that I brought this up.

“Hey, Miao. I saw your wechat update. That food looked really good!”

“It was!” she responded gleefully.

“But … ” and she went on in a bit of a more somber tone, “I haven’t eaten well all week. It’s been tough, trying to lose weight!”

“But you’re not fat, Miao”, I responded. And she isn’t, to be honest. Perhaps a bit chubby around the face but in the U.S. she’d be considered as normal and perhaps even “slim” by certain standards if you get my drift!

“You don’t understand my life! It’s very hard! Losing weight is not easy!”, she went on.

Now, one of the things about living in mainland China is this – that when a Chinese girl tells you she’s fat (even though she clearly isn’t) – presenting her with all the facts to the contrary is akin to beating your head against a brick wall.

It “don’t” matter what you tell her – the “I’m fat” slogan will keep sounding like an imperious gong of sorts, and so it was in this case.

Ah well.

And at that point, I gave her the advice I referred to – but this story wouldn’t be complete without two other details, so I’ll give you those first.

After this meeting was complete, and as I was relaxing that evening – I got a message from the girl’s boyfriend (one of the dudes I was meeting with).

He seemed rather worried – and I asked him why.

“Rahul, she thinks you called her fat! She’s fighting with me, and won’t talk to me at all, and won’t believe anything I say! If you can talk to her a bit, it would be much appreciated!”

And this brings me to another “fact of life” when living in mainland China – be prepared for misunderstandings galore, especially when English is the language being used to communicate.

It was nothing short of hilarious – I had specifically told the gal she wasn’t fat, and told her NOT to stop eating – or to starve herself – and yet she took it the other way.

TIC (This is China) as it were, and as for the advice?

Well, this girl seems to be under the impression that eating in general will make her fat.

She seems to be under the impression that avoiding meat will shed the kilos – – and as a fellow medical student pointed out (to me) that eating breakfast is imperative to lose weight.

That other medical student pointed this out to me when I told him about my “empty stomach” workouts.

“Tut, tut!” he went mournfully, waggling an eyebrow at me much like an old Math teacher used to do in school when young Rahul would be caught “cutting” class.

“Skipping breakfast is not good. Breakfast is the most important meal of the day!”

I refrained from commenting too much, of course …

Anyhow, without further ado, here is the advice I gave the girl – advice I repeated when chatting with her later that night at the behest of her boyfriend (I know, I know – the things I seem to get myself into, eh!).

First, exercise first thing in the morning – OR on an empty stomach. Do NOT eat before exercising.

Second, if you don’t have time (and in her case she truly doesnt) – make time for brief 15-20 minute INTENSE workouts. Again done on an empty stomach.

Third – do NOT avoid eating – and eat MORE meat as opposed to less.

Fourth, avoid rice and starches like the plague. Easier said than done in mainland China, of course, but try.

And that’s really all I told her – and that is what I tell EVERYONE trying to lose weight (initially, before getting into further details).

I’ve got NO idea if she’ll actually take the advice to heart. She doesn’t need to in my opinion of course as I don’t think she’s fat – – but hey – – she does, and … well!

If she DOES take it to heart, that flab will fly so fast off her that fitting into those evening gowns she wants to wear will be a reality sooner than she knows it.

And so goes the story today. Oh, and the “empty stomach” workouts are meant to be mixed in with a certain degree of caution if you’re a bonafide fitness MANIAC like I am – and I’ll write more on that tomorrow.

Be on the outlook for that!

Last, and as an aside, the trio of students asked me to recommend some interesting movies to them, and I recommended the thriller and four Academy Awards winner Silence of the Lambs to them.

The movie is truly one of my all time favorites – Anthony Hopkins does it better than almost any other actor out there. Truly a mind – you know what – in certain regards, and it seemed the students liked it.

Was the girl “scared” after watching it as many were ?

Not in the least, but then again, for medical students that study the human anatomy all day, I suppose the movie wasn’t scary – at least not in a graphic sense!

Anyway, that’s that for today, my friend. I’ll be back again tomorrow!


Rahul Mookerjee

P.S. – While Hopkins played the role of the cannibalistic serial killer “Lecter” to perfection in the movie, he did have a few extra (or more than a few extra) lbs around his waist in the movie. I’ve no idea if the good Doc would be willing to try out a few 0 Excuses workouts – perfect for the “cell” he was confined to – but whether or not he does – YOU, my friend owe it to yourself to try out these workouts today. Here is where you can get your hands on the goodies – – https://0excusesfitness.com/0excusesfitnessystem/

More on the hidden “key” to incinerating fat and building muscle
- And yes, it does work!

Dear Reader,

Well, judging by the nature of some of the responses I’ve received over the past couple of days to my last email on this, you’d think I was holding the key to Fort Knox (figuratively speaking of course, hehe) – and not letting go of it no matter what.

I referred to a hidden weight loss “secret” in that email – a secret that works well for EVERYONE regardless of what your current diet is (or if you even change it one bit) – and works at WARP speeds for those who “just do the thing”.

It works in terms of building muscle – and it works in terms of blasting fat off your frame – and it does so – again, at WARP speeds.

If you’ve been working out diligently for ages, and are still unable to get rid of them muffin tops, bingo wings, man boobs or what have you – then THIS is the one thing you need to start doing, my friend.

And believe me, while I’ve raved galore about the results I’ve gotten from doing what I am telling YOU to do – it isn’t just something that has been used by me.

Actors such as the famous Sylvester Stallone have used it. If you’re wondering just how Sly achieved that bod of his he showed off so proudly in Rocky III/IV, well, the gym is PART of it – but the secret is another, and MORE VITAL part of it.

Herschel Walker lives his entire life in such a manner – and looking at him, well, I’d say the proof is in the pudding, eh?

And so forth.

And yesterday I got an email from a reader who despite reading the Simple and Effective Diet from “cover to cover” as he put it claims not to “understand the secret” fully.

And so without further ado – here it is, my friend.

The secret is simple – and it is this – work out on an EMPTY STOMACH.

There’s more to it, but that is the essence of it.

We’ve all heard the bunk about how “fasted cardio” (or exercise in general while in a fasted state) doesn’t actually burn fat – it only ends up breaking down muscle tissue – and if there was ever a bigger bunch of baloney spouted by the so called experts, I’m yet to see it, my friend.

All the so called experts rail against “not having breakfast” (supposedly the most important meal of the day).

These same people rant and rave about “not exercising on an empty stomach” – and “three square meals a day” – and “not eating beyond 6 P.M.” – and a host of associated junk.

And yet, curiously enough THESE same people are usually the ones with the flab hanging off their bodies in the areas they’d like to lose it most (love handles being a prime example) …

It’s simple, my friend.

Man evolved to go long periods without food. When we eat, a certain portion of that food is converted to fat – and our ancestors didn’t have food ready at every nook and corner of the jungle, so to speak.

Did they lose strength or energy during those long hunts (accomplished without food)? Did they need “protein shakes” to keep going? Most importantly, did they get FAT?

I don’t think so, my friend.

Does Mr. Tiger, the most feared of the wild cats “feel tired” if he doesnt get his three squares a day?

Does he stop roaming his territory and “burning calories on an empty stomach” looking for prey?

While the above might sound ridiculous, it’s NOT – I am simply giving you an example of how Nature intended man to be!

Nature didn’t intend for us to wake up – shove down plates of bacon and cheese down the gullet – sit on our asses the entire day in front of the computer – gobble down another huge lunch – and ditto for dinner.

Nature didn’t intend for us to “fill our bellies” before working out.

I’ve already given you real life examples above of what the SECRET can accomplish if used correctly – but if you’re one of those that believes strictly in medical science, well, here goes –

When you eat your body produces insulin – a lot of it – and at this point in time, your body is so preoccupied with digesting the food that fat burning becomes a very distant priority indeed.

Which makes sense, don’t you think? Why burn fat when energy is readily available via food?

As those insulin level decline though, fat burning once again take top priority – and if you’re working out in a fasted state – guess what happens.

I dont care if youre training for strength – flexibility – endurance – or simply even to burn fat – do it in a fasted state -and you’ll notice VASTLY improved results within a matter of days, or even sooner for many people (including yours truly).

Thats just how it is, my friends – and while there is more to the secret – I’ve just given you the sum and substance of it right here in today’s post.

There ARE some rules you need to bear in mind while following what I’ve told you above – but these aren’t anything anyone with common sense wouldn’t know anyway.

Being that common sense isnt as common as it should be though, I’ll go over that in another email shortly – be on the outlook for it!

In the meantime – if you workout today – have a great one – and feel free to write back and let me know how it went!


Rahul Mookerjee

P.S. – Here, by the way is the exercise system that you need to follow along with what I’ve told you above – – https://0excusesfitness.com/0excusesfitnessystem/

The hidden KEY to losing weight – FAST!
- So fast you won't believe your eyes!

Dear Reader,

If you’ve been following these newsletters for any length of time, the topic of losing weight – and doing so FAST probably doesn’t come as much of a surprise to you – if at all.

Topics such as eating more – a LOT more – and still dropping weight (especially around the midsection and hips) QUICK should be nigh familiar by now (and yes, for you newbies on this list – this is indeed very doable – visit THIS link for more on it – https://0excusesfitness.com/eatmore-weighless/ )

The right exercises are of course key. Pavement pounding is thought by many to the best thing to do to “burn fat” but what ends up happening is it actually encourages your body to STORE more fat – strange as that might sound to a lot ya’ll!

I’ve often spoken about my own journey – getting down from 120 – 60 kgs – which was accomplished via means that most traditionalists and so called “experts” would sneer at, and call unhealthy – and yet – these very routines and exercises WORKED – and not only did they work from a weight loss perspective – but a medical perspective as well.

That’s right.

My elevated liver levels for one disappeared after months of dropping the weight on this new routine – with NO medication (despite what the docs had said about medication being the only real way to get ’em down).

And many other things – but that isn’t the reason I’m writing to you today about this , my friend.

While the right sort of exercise is indeed key to losing weight – and keeping it off – there is more to it than just that.

There is a hidden KEY – which is curiously right out there in the open – but most miss it.

This key is NOT diet related. It’s not got anything to do with watching calories, or the lack of it.

No, it isn’t about eating more – or less – meat – or vegetables.

For those of you that like to “load up” at the local “tankard” on a regular basis, fear not. It ain’t got nothing to do with that either.

This key has been mentioned in The SImple and Effective Diet at the very start. It’s right out there in the open – and I’ve given you both my examples, as well as another very well known one (Herschel Walker) in that regard – along with proof too.

And the key has got nothing to do with genetics either, for those of you that may be thinking that.

It has something to do with WHEN you exercise, my friend. And curiously enough although I’ve said that, it has NOTHING AT ALL to do with whether you workout in the mornings – or afternoons – or late at night for that matter.

It’s got everything to do with WHEN you workout – and believe me, if you combine this little tip with “Eat More – Weigh Less” or any of the exercise routines in the 0 Excuses Fitness System – then excess body fat will be thing of the PAST, my friend.

That belly will literally start to shrink before your very eyes – and the best part is this – there is NO change in diet required.

Just a tweak in terms of WHEN you workout – and a willingness to ignore the herd and the so called experts.

And this one key, more than anything else was what was the reason for the sheer SPEED at which I dropped the lbs when I was getting into shape.

I’d still have done without the key – but it would have been a long grind – and if there’s  a quicker way – well – wouldn’t you take it?

And that is that for today’s email. Like I mentioned, the key is actually right out there in the OPEN if you’ve been following me – and it’s mentioned in the Simple and Effective Diet as well – get your hands on it today if you want to find out what it is!


Rahul Mookerjee

P.S. – Did you know, by the way, that the Simple and Effective Diet is completely FREE with your purchase of the 0 Excuses Fitness System? Yes indeed sir (or Ma’am) – FREEEEE  – so rush on over HERE to reserve your copy NOW – https://0excusesfitness.com/0excusesfitnessystem/

“I hope summer comes later”
- and being "scared of dinner"

Dear Reader,

Well, well well. I just got back from a fantastic workout consisting of pull-ups, dips and a few nice jaunts up “el hillo” if I might put it that way.

It’s nice warm weather out there – summer’s approaching in full swing – and I am enjoying EVERY minute of it!

Took a long shower – poured myself a mugga (NOT what you’re thinking about, hehe) – and I’m raring to get down to the second half of the day.

As I fired up the  laptop, I noticed my phone blinking.

It was a Wechat message from a lady I’ve been speaking to for the past few days – a lady whose apparently concerned that she’s so overweight that she looks pregnant – and at the “ripe old age” of around 22 or so if I’m guessing right.

I’m guessing the age because – well – … ah, I’ll let you guess the reason!

Anyway so this lady is apparently so concerned about her looks and appearance that when she sent me a picture (in order for me to look and tell if she was really fat or not) – the picture lasted on the screen for a sum total of a few seconds.

Wechat, for those that don’t know has a recall function and she sent it – and BAM – just like that – she recalled it, so I couldn’t even see much in the brief time period it was THERE – but yes, she does have a few more spare tyres around the midsection than she should (especially at her age).

A case of the lard lumps “sneakily piling up” until one fine day that belly turns into the Belly of Buddha, as it were. And yes, this is AS applicable to you ladies out there as it is you gents.

“I’m afraid”, this lady told me a few minutes ago.

“Because … I have dinner with my colleagues tonight!”

I started to reply, but she cut me off.

“It’s scary to think about! Dinner tonight, maybe a drink … I hope he comes later this summer! Too fat! Pregnant!”

Now the above is a fair bit of “translated English” if you get my drift, but the import is clear.

The lady is suffering from a case of the lard lumps – and is nigh anxious for summer NOT to come – – so said lard lumps stay “hidden” under clothing.

And she’s not alone, of course. There’s plenty of tubbos all over the nation who are dreading exactly the same thing, for all the wrong reasons.

Sad part, it doesn’t have to be this way!


Well, I’ll tell you, but first here are a few points.

First, you cannot “hide” the lard lumps under “XXXL clothing” or clothes a few sizes too large – or even “flattering garments” if I might say so. It shows no matter what – much the same as a muscular neck – or strong forearms – or solid legs show no matter what you’re wearing.

Second, this lady has it all WRONG in terms of the REASONS why she’s fat.

Shes of the opinion that eating late is making her fat – and that the LESS she eats, the slimmer she’ll become.

I disabused her of this notion right away.

“If you eat less, your metabolism will slow down and you WILL gain weight”.

“Are you sure? Well, if you say so … ”

There was a pause, and she continued.

“If you say, I have freedom to eat all I like!”

And so it went.

Now, I’m not advocating stuffing your gourd at every meal – and I’m certainly NOT advocating unhealthy eating habits – but the fact is this – when I got into the best shape of my life – what I ate and WHEN I ate it was NOT a concern.

I cover this at the start of the Simple and Effective Diet – yours GRATIS with a 0 Excuses Fitness purchase – and it’s a must read for those of you that believe in what the so called pundits say (hint – they’re WAY off base).

Second, and more importantly, while this lady does a lot of the right things in terms of exercise, she’s way off base in terms of losing weight.

She’s pounding the pavement for one – for hours at a time.

And the fat just doesn’t go away.

How different would it be though if she cracked open Eat More – Weigh Less – and started in on some of the blistering routines therein – routines that take less than a MINUTE at times- and yet are way more effective at burning fat off your midsection – and KEEPING it off – than anything else out there I’ve seen or know of.

It’s NOT long slow distance cardio that burns the lard lumps, my friend – and I’ve said this so many times in the past that I feel like a stuck record – but there it is.

It is INTENSE exercise done in SHORT bursts that really burns fat – and as for the proof – well, it’s right there in the pudding my friend – NO puns intended.

Once you’re on this sort of a program, you’ll never worry about not fitting into your clothes – or showing off that bikini line in summer – or flaunting that six pack at the beach, for that matter.

You won’t be in the least bit worried about late night eating – or a few drinks here and there. Heck, I’m a self professed beer lover – and love to drink beer every so often – and it certainly hasn’t affected my fitness levels one damned bit, has it?

Key is – do the RIGHT things.

Drop the LSD cardio, my friend. Drop the weights. Drop the ridiculous machines and treadmills.

Instead – get outdoors – or in your living room if you so prefer – and use your body in the way it was INTENDED to be used.

You’ll be nigh surprised at the results!


Rahul Mookerjee

P.S. – Along with Eat More – Weigh Less, here is another MUST grab before summer comes – – https://0excusesfitness.com/corrugated-core/

A truly superior CHEST builder
- And a great, great exercise to boot ...

Dear Reader,

My shirts have been fitting a bit differently as of late – specifically around the chest and upper back area.

For some reason the chest area seems to be getting a lot “snugger” if you get my drift – and no, it isn’t “man boobs” we are referring to here – that makes the area LOOSER as opposed to tighter, hehe.

It isn’t losing excess weight either. If it were that then I’d be going down a size or so on shirts.

But I haven’t.

Speaking of which, I spoke to Cindy last night, her of the 0 Excuses Fitness videos, and it was a great conversation which ended with her telling me that she needs to buy “new pants” as of late -because “the old ones got too tight”.

This lady apparently ate a bit too much over the Chinese New Year break, hehe.

All good – I mentioned a few exercises to her that will get the flab flying off her within a short space of time, and I’m sure she’ll be on the 8 ball shortly in that regard. More on that later, but for now, back to chests …

And the reason for this “extra snug” fit as of late is one exercise I’ve been really focusing upon – or an exercise combo, I’d say.

A 2 exercise combo.

One being the pull-up – which of course is no surprise to those of you that have been following this pull-up maniac, hehe.

And the second?

Well, it’s not pushups – although pushups are a great, great way to build the upper body.  You could build a Herculean upper body with nothing other than pull-ups and pushups – but there is something else involved here.

A forgotten exercise – and one which the boobybuilders, pumpers and toners, muscleheads, jocks and even athletes often do incorrectly.

That being the almighty DIP, my friend.

Dips, done right, truly develop the chest in a way that no other exercise can.

It gives you that “solid” rounded look to your chest – that “barrel chest” look if I might say so – IF you do the exercise right.

And the way I see most people do it is NOT right.

While I’ve said in the past that the average male today would be doing good to hang on to the pull-up bar for any length of time – it is also true that getting in the UP position of the dip -and HOLDING for time – makes people’s upper arms quiver like a maple leap in Toronto during “breezy weather” if you get my drift, hehe.

Dips, more than any other exercise are an exercise where FORM is paramount – not just to get proper benefit from the exercise – – but also to avoid INJURY – specifically around the shoulder area.

And YES, those of you with shoulder issues CAN do this exercise – only if you do it right though!

You do NOT “bounce and up down” in a crazy zig zag motion on the dipping bars as Ive seen many a guy do.

Speed is NOT of the essence here!

And you do NOT keep a ramrod straight upper back for the most part when doing this exercise.

You lean forward a little – focus your eyes on a spot at about a 30 degree angle on the ground in front of you – and go from there – in a SLOW and STEADY rhythmic manner.

Form, my friend is key – and when you combine this exercise with the pull-up – the REGULAR pull-up – as I’ve been doing -you’ll start to see results very very quickly indeed.

This great exercise is one that can deliver phenomenal results – just ask the Rock, for one, whose reputed to do this with extra weight hanging off him.

It can build MASSIVE upper arms – and traps that make you look like a bonafide GORILLA, my friend.  And of course – done right – there are few exercises that focus more on the chest than this exercise does.

In Shoulders like Boulders I cover dips in detail, as well as HOW to do ’em – with pictures to boot.

Grab your copy today – – and start building that upper body of your dreams that you’ve always wanted!


Rahul Mookerjee

P.S. – Along with that, don’t forget to grab a copy of the #1 fitness System out there – – https://0excusesfitness.com/0excusesfitnessystem/

Practice makes perfect, and the “no why” syndrome…
- Just do it - daily!

Dear Reader,

Well, so the title of this email might come across as a tad strange, but bear with me as I explain!

A few weeks ago, a guy mysteriously added me “out of the blue” on WeChat – China’s most popular social messaging app – an app I must confess I don’t quite “like” but use anyway when I’m in China.

When in Rome do as the Romans do. When in China, do as the Chinese do (in most regards, anyway, hehe) – and all that fun stuff …

I didn’t recognize who the person was first – but turns out he was a guy that had contacted me in the past, ostensibly to help me learn Chinese as a friend.

Now, I’m a bit wary about being contacted by folks “out of the blue”, but a lot of times it turns out these people have good intentions, so I added the guy, and he taught me some Chinese on a daily basis – until a year or so ago, where his schedule necessitated him to stop doing so.

However, he’s back on the “teacher” wagon now, and being my knowledge of Mandarin is rudimentary at best, I’m more than happy to learn.

And my “daily duty” as he put it is to practice the four tones of the language.

Mandarin for those of you that don’t know has four tones – and Cantonese, the local dialect where I live supposedly has EIGHT. I don’t know about you, but for a “Western English” speaker like me, those tones all sound the same to me – and learning how to pronounce them correctly is like swimming the English channel – it doesn’t happen overnight, and requires YEARS of practice (especially if you’re a foreigner!).

What the dude really meant was this – PRACTICE makes PERFECT – which is what I’ve told all my language students in the past.

Practice daily, and you’ll improve. It’s just as simple as that.

Applies to me, applies to YOU – applies to everyone in any field of life – and fitness? Oh hell yeah, it applies there either!

When I underwent my dramatic “120-60” transformation, it was DAILY practice and “putting the hard yards in” (sometimes as early as 530 AM in the AM) that got the job done, my friend.

When I set a goal to do 500 pushups a day – it was daily practice that got me there. It did NOT happen overnight.

And the other reason I mention this is – “just buckling down and DOING the thing – with NO questions asked” is as important as actually doing the thing.

When learning the Chinese language, I often catch myself asking “why” the language is spoken in a certain manner.

For instance, “Wo jing tian hen lei” translates directly to “I today very tired”.

I’ll often catch myself asking why the “am” is missing – and why “today” comes before “very tired” – but as the Chinese often say, “no why!”

And it works both ways – back when I taught English (occasionally) – my students would often ask me the same thing – except in reverse.

And my answer would always be the same “Mei Wei shen mo” – a.k.a “No why”.

While I’m not a huge fan of saying “no why” – I’d rather give reasons – there truly ARE some cases where there isn’t a “why”.

Thats just how it is, my friend!

So, fitness wise, here goes.

Stop asking “why” hanging on to the pull-up bar for ages and doing that for at least 2 weeks when you first start will improve your pull-up abilities.

Stop asking “why” pushups will give you the six pack you desire.

Stop asking “why” the Hindu squats I teach are way better than flat footed traditional squats, for that matter. Just do the doggone exercise and find out for yourself!

And so forth.

There is a time and place for reasons and discussion. And then there is a time and place for BUCKLING down – putting BOOT TO ASS – and just doing it – NO QUESTIONS asked!

I’ll be buckling down to a workout later this afternoon. See if you can join me!


Rahul Mookerjee

P.S. – For more such no-nonsense fitness instruction and stuff that really WORKS (and how) – visit the following page – https://0excusesfitness.com/0excusesfitnessystem/

The ups and DOWNS of life – and fitness…
- How we handle them is key to our eventual GROWTH - and SUCCESS

Dear Reader,

It wasn’t so long ago that I was unfit – and overweight – and OBESE, to be honest.

I’d work out for hours on end, literally – so much so that my father during a rather “animated” conversation if you get my drift looked at me in a strange manner and said ‘you over-exercise!”

Now, I’ve made no secret of the fact that my father – or parents in general, for that matter – have “different philosophies in life” (and certainly fitness!) – so while that above statement was neither entirely true nor accurate – I only bring it up because it is relevant to what I have to say.

Not entirely true? Why, you might ask?

Well, look at this way – if you put a penny daily into your bank account – then a dollar – then 10 – then a 1000 – daily – would you call that an “over deposit”?

I don’t think so, my friend, and the same holds true for fitness.

But anyway, no matter what I did, and how hard I worked out (and believe me, I worked out HARD – and still did pull-ups, pushups etc by the dozen and then some), the weight just wouldn’t come off.

If anything it kept piling on.

Now that period in my life was one of the happiest overall – – but certainly not fitness wise, haha. I’d constantly bang my head against the wall trying to get to where I wanted to be fitness wise, but I seemingly couldn’t.

Now, over the past couple of days I’ve been dealing with issues with regard to my other business – my GREEN tea business – serious issue that cropped up of a sudden – when I could LEAST “afford” to have them happen (and no I don’t mean money by “afford”) – and when I least expected them to happen.

Kind of like the rain here in Southern China which seems to show up when one least expects it …

Anyway, the issues have been sorted – but the past few days have been “hellatious” in many ways for me, and why do I mention this?

Well – I mention the two DOWNS – because of this – if we stick through the downs and somehow find the gumption to “get to the other side”, well, guess what – UPS await – and plenty of them.

Fitness wise, I persevered through the “lean years” – and guess what happened.

I got the “pot of gold” at the end, and it doesn’t seem to be going away anytime soon either.

Business wise, when I first started 0 Excuses Fitness after a 5 year or so break from the fitness biz – I had NOTHING with which to start – or even build a base – and yet, I did.

It all boils down to the nigh famous example that I’ve mentioned often in my newsletters – an example made famous by a man that BATTLED and SURMOUNTED all odds – and PLENTY OF RIDICULE – not only on his “way to the top” – but long after he achieved what some people would consider to be the “pinnacle” of success.

That man is the immortal Henry Ford – and the example I have referred to repeatedly in the past is when Ford first struck upon the idea of making his famous V-8 motor – an idea which was deemed “impossible” and impractical (not to mention stupid) by just about everyone.

That didn’t deter Ford, though.

His engineers worked on it for six months, and came back to him saying there was no solution.

He ordered them to keep going and keep “at it”.

Six months later?

Same thing.

And what was Ford’s answer?

“Go right ahead! I want it, and I shall HAVE it!” 

The engineers “went right ahead”, as Ford said – they had no choice if they wanted to remain in Ford’s employ – – and guess what.

After a few more months – the solution “appeared” – – as if by magic.

The famous ford DETERMINATION – and PERSEVERANCE – had won out once again!

When you’re battling the lard lump, and trying to lose weight around the midsection and hips, it can seem to be an uphill battles at times, my friend.

I know, because I’ve been there.

True, it doesn’t have to be that way if you do all the right things, but the point is this – in fitness – and in LIFE – you will have ups and downs – and you’ll have the downs first.

The Universe lets no-one enjoy great accomplishment in ANY sphere without first testing their mettle, my friend – and that, along with the below quote is something you’d do well to bear in mind as you go through your daily routine – fitness wise – and LIFE wise.

Sometimes you have to take half a step backward to move two steps ahead. 

These words were uttered by none other than Vincent Kennedy Mc Mahon – a man I admire greatly – a man who was born in a house with no indoor plumbing and ended up becoming one of the titans – a mogul indeed – in the world of sports entertainment as we know it today.

It applies to life – it applies to relationships – it applies to fitness – everything, actually.

Attack the downs – – enjoy the ups – – and I’ll end on that note for today!


Rahul Mookerjee

P.S. –  If you’re looking for the fitness routines that’ll make it easy for you to get in the best shape of your life with minimal investment, look no further than the System right here – – https://0excusesfitness.com/0excusesfitnessystem/ 

P.S. #2  – Thought of the day – – We might not always be able to control a situation – but we are ALWAYS IN CONTROL of how we REACT to the situation. Sage indeed, even if I say so myself!

Dreams … and why they’re so important ….
- And more ...

Dear Reader

Today’s email isnt going to be fitness related – at least not specifically so.  If that’s OK with you, read on – if not – click away – I’ll probably be back to more “regular programming” tomorrow.

On the other hand though, it DOES have something to do with fitness – and life – and everything else in between. For those of you with a mind open enough to embrace the truths of what I am telling you here, you’ll understand.

When most of us are encountered with the “why are dreams important” text, what do we think?

Dreams in that context usually indicate something we’re trying to accomplish in real life – or some sort of a goal – or somewhere we’d LIKE to be in life, but aren’t – or so forth.

For example, an obese person might have a goal of being super fit and have a 12 pack, etc – and that might be his / her “dream”.

Those unable to crank out a single pull-up might have a “dream” of doing hundreds of them per se. OK, no problem there either.

But I’d rather term that type of thing as a goal, my friend.

Sure, it all starts in the imagination – and in that regard it’s a dream – but the minute you start to crystallize that desire into actual ACTION – or even just thinking about a plan to accomplish whatever it is you want to – it, to me, becomes a GOAL at that point.

You see yourself already having accomplished the goal FIRST – and work backwards from there – as I’ve often spoken about it – and that is tip #1 when it comes to visualization.

And yet, what I’m going to talk about today is dreams – the kind you have when you’re asleep.

Believe it or not, if you have a “dream” in waking life – something you want to accomplish – and you really put DESIRE into the accomplishment of that “thing” – fitness related or not – it’ll show up in some way or the other in your nightly dreams, my friend.

And here is where it might start to sound like gobbleydook to most of you – your DREAMS – while you sleep – is actually one of the most important factors in terms of figuring out HOW you’ll get to your goal.

Trouble is, most people ignore dreams as being “illogical” – or “unscientific”.  And given that dreams are usually pictorial at a very base level, and extremely cryptic for the most part (although they aren’t if you know how to read ’em) – this isn’t even as unreasonable as it might sound like at first glance.

Big mistake though, my friend. Big, big mistake.

The sixth sense is how we tap into the “intangible” – and how we really get those “flashes of inspiration” – – and dreams are one way of communicating those “plans” to us – if we only open our minds enough to receive the message.

In Pyscho Cybernetics, Dr. Maltz writes about Louis Aggasiz, working on a fossil for ages …

He had been striving to decipher the somewhat obscure impression of a fossil fish on the stone slab in which it was preserved. Weary and perplexed, he put his work aside at last and tried to dismiss it from his mind. Shortly after, he waked one night persuaded that while asleep he had seen his fish with all the missing features perfectly restored.

He went early to the Jardin des Plantes, thinking that on looking anew at the impression he would see something to put him on the track of his vision. In vain—the blurred record was as blank as ever. The next night he saw the fish again, but when he waked it disappeared from his memory as before. Hoping the same experience might be repeated, on the third night he placed a pencil and paper beside his bed before going to sleep.

Towards morning the fish reappeared in his dream, confusedly at first, but at last with such distinctness that he no longer had any doubt as to its zoological characters.

Still half dreaming, in perfect darkness, he traced these characters on the sheet of paper at the bedside.

In the morning he was surprised to see in his nocturnal sketch features which he thought it impossible the fossil itself would reveal. He hastened to the Jardin des Plantes and, with his drawing as a guide, succeeded in chiseling away the surface of the stone under which portions of the fish proved to be hidden. When wholly exposed, the fossil corresponded with his dream and his drawing, and he succeeded in classifying it with ease.

And his experience isn’t a “one off” by any means either.

Napoleon Hill has often spoken about the time when he had less than 24 hours to come up with the title for “Think and Grow Rich“.

He was on a deadline – – his publisher had informed him that if he failed to come up with the right title on TIME – – then they’d go ahead and use “Use your noodle to get the Kaboodle” – a title that Hill was not happy with (I’m sure you can see why!).

He had a conversation with his subconscious – went to sleep for a while – and woke up suddenly with the title imprinted clearly on his mind, as if it was there all the time.

They used the title – and the rest, well, is history.

When it comes to dreams, I’ve made no secret of the fact that a lot of my dreams are PREDICTIVE.

I’ve often dreamt of people and events occuring in the future – – people that I did not even know at the time, and yet, mysteriously enough, these people DID materialize into my life at a certain point after the dreams – and the events DID happen.

Case in point being a guy called “Jack Lin” whose name mysteriously showed up in a “bar” in my dreams.

I had NO idea who this dude was. NO idea why that name came up in my dreams. Try as I might, I couldn’t solve the puzzle, and let it go.

Three weeks later, I was working on an assignment for this guy – who I met “apparently out of thin air” – and his name was – you guessed it – Jack Lin.

And this is but ONE example, my friend. My dreams have warned me of dangers ahead – unpleasant situation in front of me – and most importantly, shown me the way many a times in terms of my writing and my goals.

And though dream are pictorial by their very nature, I’ve been having dreams as of late where I can see TEXT clearly imprinted in the dream.

Now, I’m pretty good at capturing dream if I might say so.

Most people “forget” dreams a minute or so after they wake up – I don’t – and the practice of writing my dream down in CURSIVE has no doubt helped in this regard – but seeing – and remembering part of – the TEXT in my dreams is something that hasn’t happened as of yet –  and is a new experience for me!

It’s a message from the Universe, and the minute I “get it” – I’ll be on my way to accomplishing the goals I set for myself the night before – at WARP speed at that.

Napoleon Hill has often spoken about his “Invisible Counselors” technique wherein just before he went to bed, he’s picture people in his mind that he wanted to get advice from – and he’d “meet” with them – in the capacity of a Chairman.

As he did this, after a while, he was astounded to see that the figures in his imagination actually became REAL – with real personalities.

And he has often credited a lot of the positive developments in his life to the advice he got from these figures – even though they were figments of his imagination.

Might sound like gobbleydook – but hey – back to fitness – back in India, I often had dreams of doing sprints in the park – at night – and guess what happened?

Moonlight sprints happened a day or so later.

I had a dream of doing pull-ups – PERFECT pull-ups – while the morning sun blended into the “cold” night (it was winter at that time) – – and guess what, my friend – – a few days later, I had exactly THIS experience while working out at 530 P.M.  – and had one of the best workouts of my life.

The point of all this being this – ignore your dreams if you must – but at your own peril, my friend.

Dream truly DO come true – if you let ’em – and if you are open enough to receive the input that LETS them dream come true!

And I’ll end on that rather esoteric note. More on this subject later –  if y’all want!


Rahul Mookerjee

P.S. – Have you taken a gander at our product page as yet? If not, you owe it to yourself to do so right NOW – – https://0excusesfitness.com/products

P.S #2 – And if you want to get to SUPER STUD level at pull-ups – well – here is what the Doctor ordered – – https://0excusesfitness.com/pull-ups-stud-to-super-stud-within-weeks/