The lady caught me a napping …
- and more on exercise - and so the called middle aged spread.

Dear Reader,

So, I had a great workout yet again today – a fantastic one if I might say so.

Started off with banging out pull-ups and dips with the guys at the local park, and after a few handstands to “tie” things up, and “connect” it all together, it was time for my hill workout.

That’s one of the great things about handstand pushups – and handstands in general.

Not only do they “tie” the upper and lower body into ONE solid chain of MUSCLE if you do ’em right – you don’t need to do very many to get the sheer energizing effect that comes from being upside down.

Even a few minutes hold (hint – most people are unable to even get into the position, let alone HOLD the RIGHT way) is enough to give you the workout of your life if you do it right.

More on that later, of course, but as I was in the middle of my hill sprints, I was breathing like a runaway locomotive working overtime – and uphill.

Man oh man oh man!

You could hear me breathe about several blocks away most likely – so intense were the sprints out there in the hot morning sun – and I must have sweated enough to fill a large bucket and then some.

As I finished my second round of sprints and paused at the top of the hill, desperately trying to catch my breath, I figured I’d get some stretching in.

Now, normally I stretch AFTER my workouts – not before, but for some odd reason I did things the other way today.

And as I stretched out I focused on my hamstrings – and I caught two ladies giggling away at me.

Two ladies who were climbing the hill at a leisurely pace when I was sprinting it. I made it to the top twice before they made it there, but they were engaged in an ultra vigorous stretching routine as well that made me stop and pause.

“Lao wai hen zhuang”, one of them giggled. (foreigner very strong!)

This lady was no slouch herself either in the stretching department, mind you – and had NOT A LICK of fat on her midsection – and neither did her partner, although she wasn’t quite as good at it.

I smiled at them, and refocused on my routine, trying to block the intense heat out.


I felt a hand smack on the knee.

Who was it, you ask?

Well, my “training partner” – she was telling me to straighten my leg in the stretch I was doing – and I admit it. I was caught a napping – that particular stretch needs to be done with the leg entirely straight, but I was bending at the knee, and she caught it.

Anyway, I struck up a conversation with these two ladies, and as I pounded off 50 pushups, the two ladies looked on.

“How do you have so much energy after two climbs”, the other one asked.

“Well, I normally climb this hill THREE times”, I responded, smiling back.

And as lady #1 fell into an exercise that is EXCELLENT for cutting fat around the lower back, hips and midsection – an exercise that I detail in Corrugated Core – I watched – and joined it.

All great fun, and lest you think this lady was a “young ‘un”, think AGAIN.

Shes over 40 – certainly no spring chicken – but that midsection would put many a “young gal” to shame, my friend – especially in the bigger cities.

ROCK hard abs – and obliques that feel like they’re made of rebar. Taut, hard shoulders and traps that though they’re small, feel like they’re made of pliable steel.

In fact, I wouldn’t be lying to say she could probably punch a boobybuilder in the midsection and have him “down for the count”, if just temporarily …

She’s a masseuse, which explains things to an extent, but she doesn’t miss a workout – and watches her diet.

No sugar. No Mc Donalds. No pigging out on alcohol every weekend. And so forth. And the results show my friend. They sure do SHOW!

So thats an example of what regular exercise and hard work can do to a body – and how to stay IN shape even as you get older.

It’s something that applies to all of us – so read it – grasp the point being made – and if you workout today – make it a great one – and write back and tell me how it went!


Rahul Mookerjee

P.S. – I’ll have a photo of the stretch I was doing on Instagram shortly …

P.S #2 – This here email contains a very valuable tip on how to increase your flexibility by LEAPS and BOUNDS. See if you can spot it!


Focus on the BIGGIES
- ... and make BIG gains

Dear Reader,

So as summer is upon us here in Southern China (in more ways than one, hehe, but I’ll save that for another time) – the heat and humidity just continues to shoot through the roof.

It’s becoming increasingly tougher to complete the same workouts out there – but when I DO finish each workout, I get a sense of satisfaction that is unparalleled.

That feeling of having conquered the peak – AGAIN – and having DONE IT despite ….

I’m sure you know the feeling I’m talking about, eh?

Anyway, as I said yesterday I’ve made several adjustments to my training routine – and to my sheer amazement, I’m doing LESS – and gaining a lot MORE!

I’ve basically broken my routine down now into three parts – hill sprints/walks (that being regular cardio mixed in with INTENSE short bursts – a time tried and tested method to melt fat off your body at warp speeds) – pull-ups for the upper body – and stretching at the end of it all (with emphasis on the hamstrings).

And that’s ALL I’m doing these days.

That’s right – just ONE exercise for the upper body – the PULL-UP – my trusty favorite, and as I banged out reps this morning, I was amazed to see how effortless 10 reps were – despite only knocking out 25 per workout these days!

Now, this doesn’t mean there is anything wrong with having a goal of doing a 100 pull-ups per workout. I had it for years, but these days, at this time of the year I’m scaling back – and yet – despite the sheer reduction in numbers, my performance is going through the ROOF on this one exercise.

Sylvester Stallone, a naturally small guy was once asked what the secret was to getting – and looking – huge.

Think RIPPED huge as he looks in the Expendables – and Rambo IV (and probably V too).

And his answer was simple, and one I whole heartedly agree with.What was that, you ask?  What exactly did Sly say?

“Work the forearms, traps and shoulders HARD” was his simple advice.

“You’ll start to look huge – especially the smaller guys that want to look bigger!”.

And it’s true, my friend. It’s true – and the pull-up (along with the handstand pushup) is the #1 exercise out there that’ll do this.

Now note that my choice of exercises that I mentioned above might not work for you.

A beginner, for instance, might well do good concentrating on ONE main exercise per workout – for example, perhaps the Hindu Squat – and concentrate more on DIET and a steady dose of gentle walking to start to strip the fat off.

Or, you might want to focus on a 100 pushups per workout as the main workout.

Or … whatever works the best for you.

The key is this – know your body – test – experiment – and figure out what exercises give YOU the maximum bang for your buck – within the shortest period of time – and then work those into a well balanced schedule.

So that’s how I’m training these days. It’s working great – and it’ll work great for you too if you give it a honest shot!

Let me know how it goes.


Rahul Mookerjee

P.S. – By the way, be sure to check out the book on pull-ups that has literally gravitated many of you from “zero” to “hero” status at pull-ups – –

I almost collapsed out there today!
- ... more on hot weather training ....

Dear Reader,

I don’t know if I’ve mentioned it, but during the summer of 2005 (or perhaps 06, I’m not sure), I used to be doing my cardio workouts outdoor – at a time where even the most fanatical of ironmen and exercise enthusiasts would be taking it EASY.

At a time where most would be thinking “cool drinks, siesta and A/C” instead of workouts – and yet, that is exactly what I did – at around noon daily.

Come rain, come hail, come shine  I did it … but wait a minute now. Let me rewind.

Back then, the city I’m in actually had FOUR seasons, and it would actually have a LONG and HOT summer season.

Right now, that’s changed into rain all year long, hehe. And while none of this is meant to ignite a debate about Al “Bore” or climate change – or anything related to that – the fact is I did my cardio when it was hot – blazing frigging hot – so hot that even the birds wouldn’t stir from their nests at that time.

As I went up those endless STAIRS, my heart would feel like it was jumping out of my chest – and with every step I took, rivulets of sweat would run down my entire body.

And every time I took a breath, it would feel like I was shoving a giant hot poker into my lungs – or something to that effect. Literally “breathing fire” as it were …!

And much the same happened today.

It’s hot out there and HUMID to boot. Man oh man the humidity levels are probably over 90% at the time of writing this, and even I had to pause during my hill sprints and take it easy.

My workout took longer than complete – a little bit – and that is fine too. I skipped some of the regular stuff I would have done, and hit some other things HARDER – and had a great, great workout – and as I sit here thanking the heavens for good ole A/C, I feel compelled to share with you a few tips about training – in HOT weather.

I’ve done this before but I’m not sure if y’all have read it – so here goes again.

First, be sure to keep yourself HYDRATED. By that I don’t mean hydrated with sports drinks – or colas (a huge no-no) – or liqor – or cold beer – or anything of that nature.

I mean drink plenty of WATER – both before and AFTER your workout. I don’t recommend guzzling water during your workout, but if you need a sip or two occasionally, by all means have at.

Second, remember that while hot weather training does burn more calories, the same effect can be gotten if you train EVEN HARDER during slightly less inclement weather.

So, what does this mean?

It means try to train in the AM – or PM – if at all possible – or even late night as I did last year in India.

Try to stay away from what I did, that being literally training during the hottest part of the day. I’ve seen folks collapse and STAY DOWN while training – or even just walking uphill – in this sorta weather, and trust me, it aint pretty.

Wear loose clothing – minimal clothing if I might say. No tight fitting tank tops or “figure hugging shorts” if possible – it’s far better to wear loose clothing so that you’ll feel less hot – and less “constricted” during your workouts.

Fourth, and this is damned important – try to make your workouts short, sweet and BRUTAL – and then be DONE with it.

There is a time and a place for long, drawn out routines – and training in extremely hot and humid weather ain’t the time – nor the place for them.

I focused mainly on hill sprints today and pull-ups – and then a short jaunt up the hill, and believe me, that was more than plenty. I had next to nothing left in the tank when I was done.

This doesn’t mean you can’t train hard. You CAN – you just have to be smart about it. Reserve your energy for the biggies – the exercises that give you the most bang for your buck – and matter MOST.

Last, but not least, avoid overly long cardio sessions in the intense heat – they are just not worth it. Focus more on what I said above – that is what you should be doing anyway, of course – and focus more on INDOOR workouts as well.

Think indoor doesn’t give you any options? Think you’ll get bored? Think your heart won’t  “jump out of it’s chest” when training indoors?

Well – think again, my friend. I’ve put together the 0 Excuses Fitness system for a reason – and that reason is simple – it works – in ANY sort of weather – and it’s the perfect indoor training system to follow on a regular basis.

Or if you’re really maniacal about it, you can take those same workouts outdoors as well. More on that later!

So those are the tips for today. Read – digest – and if you workout today – make it a great, great one!


Rahul Mookerjee

P.S. – Here is where you can check out the 0 Excuses Fitness System –

“You’ll never fit into …. “
- When someone says never - sit up - and thank them!

Dear Reader,

“You’ll never be able to get as fit as you were (X years ago)” (add mournful, “hangdog” look to boot).

“You’ll never amount to anything in life!” (said by a cantankerous woman who herself hasn’t worked a honest day – or day at all in her life ….)

“You’ll never fit into those old jeans again! ”

And so on and so forth.

If what I’m saying above sounds familiar – well it should – because that is precisely what happens when you “want” to do something – or achieve a goal – and announce your intentions to all and sundry.

Chances are excellent and second to none that you’ll hear this negative statement galore when you do so – which is another reason I keep telling folks to “do the thing first” before blabbing about it.

In other words, as Napoleon Hill famously said, “Tell the world what you’re going to do – but SHOW ’em first!”

Energy leaks and all that aside though, what if someone notices you, for instance, doing your best to get in shape – despite you not announcing your intentions to do so – and then making said (above) comments?

“You’ll never lose that belly of yours as long as you continue to …. ” (insert term of choice).

Well, anytime someone says something will “never” happen –  especially in terms of your goals – well – crack on a big smile – and THANK these people.

Chances are nigh excellent that if you FEEL something stirring DEEP within you – an ANGER – a red hot flame of passion determined to prove the naysayer WRONG – then he (or she) has just given you a rocket fueled boost along the way to whichever destination it is you’re aiming at.

And the word “never” doesn’t necessarily need to be uttered either. The negative intentions – or the negative “import” of the statements being made is what I’m getting at, my friend.

I still remember the comment my father made one night bellowing his lungs out in the living room we were in at the time “Look at you! Your obese! Your stomach is hanging over your pants! You’ll never ….”

Or, “You’ll die by the age of 30 if you keep up your eating and drinking habits (which admittedly were not the best at that point in time, but still!)”

Or my mothers scornful and derisive look in the eye at the age of 10 as she commented with a sly, knowing look in his eye “He thinks he’s too strong!” (at an age when practically all boys are trying to “too strong” – was that the best thing to have said? You be the judge!)

Unfortunately I didn’t know at that point that some of these statements, in retrospect were the BEST things that could have been said to me in terms of achieving my goals.

I still remember the red hot anger I felt when my father, corpulent by any normal standard, and perhaps even more “obese” than he claimed I was at that point blathered on an on about my weight.

A few years later, I still remember the shocked look in his eyes (as well as my wife’s) when they saw me in the best shape of my life at 36 …. six long years after the limit that had been “set”, hehe.

At the age of 10, I still remember making a silent vow to myself that my grip WOULD INDEED be the STRONGEST – or close to it – and here we are today, Mommy!

And it doesn’t necessarily have to be parents either saying this. In my case it was, but it can be anyone. Friends, colleagues, by standers – the biggest flaw in most people is that they do great at finding a bazillion and one excuses for not doing the thing – or for lamely announcing “why it won’t work anyway” – rather than getting down to brass tacks and DOING the thing.

‘Tis human nature, my friend. Not much that can be done about that!

As an aside, I just saw a comment on my wechat where a lady proudly proclaims (double chin jiggling as she does so) that her “biggest comfort” is Mc Donalds – and she makes sure that no-one misses the point as she’s got a brown bag of blubber inducing fries, “so called burgers” and an XL Coke sitting right next to her.

This from someone who keeps saying she’s overweight, and yet …

Ugggggghhh. What is the world coming to, hehe.

Maybe I’ll introduce Eat More – Weigh Less to her.

Or, perhaps I’ll just let her do her own thing until she comes to her senses and stops “pigging out” as it were.

Will it be too late by then? It never is, but one never knows either!

Anyway, so that’s today’s missive. If you’re on your way to superfitness – 500 squats – 100 pull-ups – whatever it is – and someone turns out and “you’ll never”‘s you – thank them profusely and continue on on your own merry way .

They’ve just given you the impetus you need – for free!


Rahul Mookerjee

P.S. – I was told I’d “never make it online” – and my response to that has been very well documented indeed – as well as put together into an awesome, butt kicking BOOK – and several videos. Find out more right here – –

My new clothes “done dont” fit
- I'll be spending a fortune on clothes at this rate!

Dear Reader,

So a couple of weeks ago, I decided to invest in a pair – or two, specifically – of new jeans.

The old ones had been going forever, so I took the plunge and “did the thing” – and then of course, as I’ve written to you, I was struck by the “leg specialization” program bug.

Now, those of you reading this may be thinking – we know what comes next. Thighs and butt become tight, and he has to buy new jeans …

Well, not exactly – at least not the first part.

What happened over the past week – or rather, what I STARTED To notice over the past week was that my new jeans – which fit me fine before the “leg specialization” were getting LOOSER around the waist … and were sung as usual around the thighs and hips.

I also noticed my T-shirts getting “looser” in the chest area, and tighter around the traps and shoulders.

OK, so it might have been a silly decision to change tacks workout wise right AFTER buying new clothes as opposed to before.

Since the jeans were only two weeks “old”, I figured I’d try returning them but I perished the thought immediately after it entered my mind.

After all, I’m not much of a fan for the “wear and return to Walmart” policy many seem to have …. and neither are most of the sellers on TaoBao, China’s answer to Amazon (at least in terms of shopping).

Something prompted me to get in touch with the seller and ask, though.

“Just ask, Rahul”, the little voice urged me. “You never know!”

And I did – and lo and behold, the guy agreed not only to the return – but also to send me a new pair of jeans – one waist size less than the previous one.

And today, as I sit here in those very jeans, they’re starting to feel loose – again!

I mentioned my Eat More – Weigh Less workout yesterday – and then today as well – and as I promise everyone reading this and clients that are ON the mind bogglingly simple and result inducing program – you’ll start to see results within the first coupla workouts.

For many of you, you’ll see results during and after workout #1 in terms of REDUCED flab, specifically around the midsection.

This shouldn’t come as a surprise to me, of course.

Back when I discovered these exercises in the mayhem of Lunar New Year 2018, I thought about putting together a course right there and then – but balked.

After all, what if they only worked for me? What if it didn’t work for others?

Silly questions I know, but I like to be 100% certain, and so I went ahead and put a couple of my existing clients on the program.

Within TWO workouts, BOTH of them saw results, and how. The lady in question dropped not one – not two – but THREE waist sizes within a few workouts, and that ain’t no exaggeration either.

So I put together the program – and judging by the feedback I’ve been getting, I never made a smarter decision.

Go here NOW to grab this program, my friend – there truly is nothing like that out there – but before you do so …

Here are some FACTS about these workouts that you might not believe …

These workouts …

  • Are probably the only ones where the “tough” portion of the workout takes a few minutes if even that, and you spend the rest of your workout “sauntering” around. Literally.
  • Today’s workout took me 15 seconds x8 sets – around 120 seconds – or TWO minutes. That’s right. A grand total of TWO minutes for the fat burning portion of this workout. The rest of it was sauntering up and down the hill, but note it wasn’t necessary by any stretch – I merely did it because of my love for the outdoors.
  • Are the ONLY workouts where you get to eat, drink and guzzle as MUCH as you like, and still make solid progress from workout to workout.
  • Are routinely pilloried by the mainstream “shemxperts” that claim they’re “harmful” to the body – so called experts that have layers and layers of fat upon them and haven’t done a single squat or hike in years (unless we’re talking the hike from the sofa to “el commode” as it were).

All of this might sound nigh unbelievable, but it’s true, my friend. It’s very true. And if you’re in the LEAST bit interested in burning fat and building muscle at the same time – and doing so at quantum, rock star, breakneck SPEED – then get on the program now.

Last, but not least, while I’m NOT condoning bad diets in any way, shape or form, I figured I’d do an experiment this week.

It’s well known that a lot of folks out there (guys in particular) like to go “bottoms up” at the local pub or watering hole on a regular basis – not to mention slamming down pizza and other fattening foods down their gullets on a regular basis.

No amount of “cajoling” from me would induce them to give this up – so – can YOU still make progress on this program if you’re one of the above crowd?

In a word – YES. Big time.

And to prove it, I’ve been following a similar sort of diet myself for this week, and my jeans are still looser than they were a few days ago. This binging and boozing ain’t gonna last in my case beyond this Sunday – but I’ll probably have proved my point way before then anyway, hehe.

So that’s the tale from 0 Excuses HQ’s. Lots going on – and lots more to come in the future as well. Stay tuned!


Rahul Mookerjee

P.S. – Remember, folks, that the THROWAWAY price at which I’m offering this unique course won’t last forever. I might have to jack the price up soon given the response I’m getting on this. Given the extraordinary RESULTS this course produces mean people are willing to fork over BIG BUCKS for it, my friend. Grab it at the “introductory” price while you can –

Hill sprints par EXCELLENCE!
- More on this excellent and most underrated exercise ..

Dear Reader,

So, I woke up this morning around 9 :30 A.M. or so. Grabbed a Tshirt, threw on my trusty sports shoes, and off I was to the “great outdoors” for my workout!

And great outdoors indeed it felt like in the park. Although this park can be jampacked full of people on holidays and even the weekends on occasion, bring in the slightest hint of rain, and the crowds are all GONE.

They don’t like their rain here in Southern China, I’ll say that much! And I don’t quite blame them, given the sheer regularity with which the rain buckets down here …

Anyway, was a bit of a drizzle outdoors this morning. Nothing serious. Certainly nothing to stop this cat, for sure, and off I went.

Sauntered up the hill once just for the heck of it, and then began my REAL workout … that said, this is the SAME hill that kicked me in the CAN the first time I climbed it (and many times after that!) and the same hill that kicks most people’s ass (regardless of the physical condition they’re in) the first time they climb it.

Easy for me now, and as I began my real workout, I felt a sense of exhilaration creep over me that I haven’t experienced in a long, long time – along with that “heart popping out of chest” sensation you get when you’re really, really winded!

And no prizes for guessing what I was doing, of course.

I was hitting that old favorite of mine – hill sprints – just regular uphill sprints, nothing fancy.

Hill sprints, my friend are one of the MOST useful exercises out there – not just to build muscle and burn tons of fat, but also to keep FEELING and LOOKING way younger than you are.

I’m almost 40, and I routinely have folks tell me I’m 25 – or around 28. Part of the reason for this is my 0 Excuses workouts, of course, but the other reason is hill sprints and other types of sprints that I talk about in Eat More – Weigh Less.

And if you’re part of the growing crows that has leaned out all over the body, but are yet to lose the muffin top and the bingo wings – or man boobs – well – hill sprints might be just the thing to kick your body into OVERDRIVE and burning those nasty fat cells where they’re the most visible.

When you sprint – or do hill sprints – everything SHAKES. Those nasty lumps of lard that don’t normally “shake” when you walk hills slowly, will shake BIG time when you sprint ’em – and this is one reason most people ignore sprints – because they might not be “comfortable” – but boy do they deliver results!

Bear in mind, the more you “jiggle and wiggle” it during your workout – the quicker it will disappear!!

Not to mention hill sprints are one of the quickest ways to REAL RESULTS. You’ll start to see results after the first few workouts – even if you don’t go all out – and for some people all it takes is ONE workout (with no change in diet) to start seeing results.

And just why do hill sprints work so well – and so amazingly FAST?

Well, because hill sprints- and sprints in general force your body into OVERDRIVE. 

You literally SHOCK your body into moving – and moving fast – and faster – and FASTER – and keep going for as long as you can at that pace – and this causes the body to produce some major league HGH, my friend – naturally.

This human growth hormone is what keeps you young, fit and STRONG – and is also responsible for addressing the hormonal imbalances that cause the modern day adult to put on weight in all the wrong areas.

Have you ever seen that dude who works out regularly, and isn’t what you would call far – but yet is unable to lose them man boobs – or saggy butt – – or lower belly fat?

Well, there are plenty of these people out there -and it’s HORMONES, my friend that play a major part in burning fat – regardless of whether or not you’re workout or not.

For men, the modern day diet and slovenly routines that most follow results in less testosterone – and more androgen (female hormone) – the exact opposite of the way it should be, guys!

And hill sprints and other HIIT training methods address this very well.

Your body will have no choice but to up T-levels, and those levels will stay elevated long after the workout is over -meaning you’ll be burning major league fat even AFTER your workout – not just during it.

How cool is that, eh?

Not to mention the increased focus, sense of calm, clarity and PURPOSE you’ll get from these workouts.

If there ever was a “cobweb duster” of a workout, this is it!

Last, but not least, if you think muscle growth occurs only “on the legs” – or the butt – as a result of these workouts, think again, my friend.

In fact, think several times.

You’ll be sprouting muscle ALL OVER YOUR body once you get on these routines. I didn’t do a single pushup or pull-up today, and yet my forearms, chest and traps are sore  – – big time!

Remember too, to exercise caution when you do this great exercise. I’ve said this often, but for whatever reason people seem to think “its just running” – and jump straight into it – which is a big, big mistake.

If you’re the average fitness trainee that pounds the pavement or miles on the treadmill – or the gym bro that pumps, tones, oils, and then admires his body in the mirror – chances are you’re NOT ready for them.

If you did ’em back in high school but never again for years and years and years, you do NOT just jump off a decade long or more hiatus on “el coucho” and start banging ’em out.

Then you have the people that CAN do these – but overdo ’em – or don’t warm up well before doing ’em. Both ways are wrong, and have the same ending – one that begins with a capital “D” and ends with a capital “R” – DISASTER – an ending you don’t want to hit!

Do them right though, and you will quickly start to see just how “easy” it is to melt fat – while eating more, if you so choose, with NO change in diet!

For more on this, grab your copy of Eat More – Weigh Less – and get started today, my friend.

I look forward to hearing back from you!


Rahul Mookerjee

P.S. – Again, here is that link. I might not be able to offer this course at the price I currently am, my friend – so jump on this NOW. Jump on it while the going is GOOD –

No pushups, no pull-ups!
- A sneak peek into my NEW exercise routine ...

Dear Reader,

Over the past week or so, I’ve developed and have been experimenting with a NEW exercise routine.

One that surprisingly enough doesn’t contain pushups and pull-ups as the mainstay!

This might come as sacrilege to those weaned on the 0 Excuses Fitness diet where I state flat out (and rightly so) that pushups are the best darn exercise ever – but hang on just a sec, my friend. Hang on.

I’ve not abandoned pushups – or any of the other stuff I teach just as yet. I stand by them just as much as I do before.

However, I’ve been working on a new program for the past week or so – one that specializes mostly on LEGS – hips, legs and calves.

I’ve stated often that this area of the body is the part to work if you want maximal gains over your entire body, and it’s true my friend. It’s very true.

And why did I want to jump on this “new” program?

Well, mainly because a lot of my clients that are plagued by weight issues are in NO shape to do more than 5 pushups – and sometimes not even 1 in proper form.

Yes, it sounds pathetic, and it is, but there are tons of folks out there for whom doing ONE pushup – or perhaps even 5 quick ones is a CHORE, my friend – let alone pull-ups – or some of the other stuff I espouse.

So, I thought I’d test these folks out on an intense LEG routine that they CAN do – one that will blast away them pesky love handles, muffin tops (ugh!) and reduce body fat in general so that they can THEN get on other stuff.

And being I test everything out first on my own body, it was time to do so this week.

Now, before I tell you what I am doing now, remember I ain’t no spring chicken myself. I’m close to 40 – rapidly approaching the age where one’s metabolism is supposed to come to a grinding halt, and yet, that’s not evident from my workouts, my friend.

Not one bit if I might say so!

Without further ado then,

I’ve been climbing hills – my favorite hill mostly -3-5 times per workout. While I do this though, I don’t just climb.

I mix in sprints – regular runs – and BACKWARD sprints – in with my regular workout.

This is straight out of Eat More – Weigh Less, by the way, and it WORKS, my friend – and I’m not even getting into some of the fat blasting workouts contained therein at this point.

I keep doing this until I’ve climbed that sucka 3-5 times, and then I stretch out in all directions.

After this, I do roadwork – on FLAT terrain.

And that’s it. Not a single pushup or pull-up – either before – or after my routine.

I did this 4 times this week, and I’ll probably go again tomorrow. So that’s 5 times.

On my off days, I might do a few pushups, or take a long walk. Nothing spectacular though in terms of the pushups, and the walk is done at a leisurely pace on flat ground.

And the results? How do I feel?

Fit, strong, hungry and RARING to go – – and if a 38 year old can feel this way after running up and down hills several times – so can YOU, my friend.

If a person whose body naturally gravitates to storing lard around the midsection can stay fat free – on these type of routines -then so can YOU, my friend.

Key thing to note is that the workouts stay INTENSE. It isn’t just a jaunt up that hill – it;s a lot more, my friend. A lot more, and you’ll have to crack open Eat More – Weigh Less to see exactly what I mean!

Now, as for crowning question that most of you will have.

Did I lose “strength” at all on this program thus far?

Well, lets see. At the end of my workout today I jumped on to the monkey bars and cranked out 10 consecutive swings back and forth – something that most adults would be hard pressed to complete ONE set of.

Then I banged out 10 pull-ups in letter perfect form as if they were nothing – and they literally felt like nothing!

No handstand pushups today, but that test was done a few days back – and again – no issues there!

It just proves this my friend – age is not a barrier – and your current weight isn’t either!

If you’re way too overweight to do pushups at a good cadence and high reps, then lose that weight first by doing LEG work.

As you do this, you’ll find yourself losing fat all over your body, and building solid MUSCLE all over as well – IF you do it right!

And the sky, of course, is the limit after that.

Get on it now, my friend. Its your health – and it is THAT darn important!


Rahul Mookerjee

P.S. – And while I have hills here where I live, I could just have easily used stairs – or subway stairs (even better). There literally are NO excuses my friend -none at all – so get on the train NOW –

Can women do 0 Excuses Fitness?
- Heck yes they can!

Dear Reader,

An interesting question – or comment – that I receive on occasion from my female readership is this – Can we ladies do 0 Excuses Fitness?

And while not always, it’s ALMOST always followed by the “I don’t think so. It’s too difficult!” comment.

I mentioned the case of Crystal, her with the recurring back pain in this regad a few emails ago, and she certainly isn’t the only one.

Now, interestingly enough, these same women do ALL of the following –

Pounding the pavement .

Yoga. (or a version of it, at any rate).

Dieting (sometimes extreme)

Calorie watching (to an extreme, almost always)

Continual “mirror gazing” (am I getting too fat?)

And so forth. Yet, when it comes to 0 Excuses Fitness, some of these fine ladies have the thought that it is “too difficult” to do – or even get started.

Well, I’m here to debunk this highly idiotic notion once and for all, my friend.

YES, my fitness System is AS applicable to your ladies out there as it is MEN – and even kids for that matter.

Many moons ago, I had a student named Carol who was trying to lose the excess flabbage around her midsection. She did most of the above mentioned things, but the problem wasn’t going away.

If anything, it was getting WORSE.

Being she had paid me upfront for private coaching, I put together a tailored plan for her – part of which involved hiking up hills regularly.

At the end of it, there were several stretches for the body that I often talk about in my emails – and get this.

At the VERY end of it, Carol would attempt to throw herself up into a handstand. At that point she couldn’t quite get it so I’d hold her feet as she’d kick up – but still – she would hold it for a fair bit of time – despite not being at her ideal weight.

We’d occasionally work out on the monkey bars, and I’d show her a few things about pull-ups.

And NONE of this affected her adversely. If anything it HELPED her – and why do I bring this up?

Well, because these are mostly all things that are thought of to be in the “male preserve”.

Especially handstands – and pull-ups – and I’m here to tell you nothing could be further from the truth. In fact, I’ve seen women do pull-ups BETTER than men do ’em (I’m talking about you “bros” out there) – and thats just a fact, my friend.

More to the point, here are the “problem areas” for the average gal out there –

Saggy chin (or butt). Bingo wings that “wave” when you do. Tummy fat. Thigh fat (huge problem for some women out there). And of course, “el glutenous maximus” – I’ll let you figure that one out yourself, hehe.

#1 – Bridging – along with a healthy dose of walking, jumping rope, and perhaps climbing hills – or swimming.

#2 – ANY of the pushups mentioned in the 0 Excuses Fitness System, except perhaps the Hindus (although holding the positions DO help and CAN be done safey). Especially the pushups you do on your BACK.

#3 – #1 and #2.

#4 – Hindu squats. Nothing tones up them thunder thighs better, faster and quicker than Hindu squats do – and they’re perfectly SAFE to do, ladies.

#5 – well, all of the above – and perhaps what I have NOT mentioned as yet.

Lots of women get caught up (as a lot of men do) in the “numbers” game here.

For instance, doing 500 squats in a session.

And while that’s all fine and dandy, it’s not REQUIRED, my friend. In fact both you men and women out there that need to lose weight can and should start INCREMENTALLY – and focus on PROGRESS you’re making DAILY as opposed to the big numbers.

Do that regularly, and you’ll soon find yourself at the bigger numbers before you know it!

Last, but not least, I’ll be posting some pictures of WOMEN doing 0 Excuses Fitness on my social media accounts. The proof is indeed in the pudding – be on the outlook for it!


Rahul Mookerjee

P.S. – Here is another course that you ladies out there will LOVE. It even has pictures of my wife doing the exercises!

Corrugated Core

“Man you like a vampire”
- And more on energy LEAKS ...

Dear Reader,

A couple of days ago I wrote about folks wanting something for nothing – and how about ignoring this fundamental law of the Universe is NOT a good idea.

It seemed to be fairly popular as well with my Twitter following – was retweeted quite a number of times, and received a few comments as well – and for good reason.

And yesterday, this “client” contacted me again – with an even more ludicrous “something for nothing” demand – or request, in his terminology.

In short, it was this -apparently I was to use my credit card to book him a flight “home” (somewhere deep in Africa) – because “his card didn’t work”.

Now, I may be many things, to be certain.

Fitness guy. Writer. Coach. Writer on many other topics as well that I have NOT divulged here on this list. And more – – but travel agent I am NOT – and I stated this politely.

No dice. The guy kept on and on, so I told him I’d do it – but he’d have to pay my credit card fees, cross currency conversion charges, cross border fees et al.

You know how credit cards are – I hate using them – all the fees and what not – but being this guy was a “client”, I figured I’d make an exception if just to get him off my back.

“Ok, I’ll tell you what the total amount is”.

I calculated it, and told him.

“Around 10,400 RMB, my friend”.

His response was nothing short of “amazed”.

What?? It’s too high! The currency conversion was only 8800! And so on and so forth he went …

I ignored him, and later on during the day he sent me this.

“Man you like a vampire! Someone did it for less than 9000!”

Now, I write this NOT to bring up the fact that charging what you feel you’re worth – or a fair bit for your “personal services” is NOT something that classifies you as a “vampire” or anything like it.

Neither do I write it to tell you that this client was way, way “off base” in his interactions with me. If anything, I should have just blocked him right there and then – but I didn’t.

And since I’ve already written about getting something for nothing, I’m not going to go into that again here.

For a brief minute I was tempted to reply to him, but then I remembered the eternal, evergreen saying.

“Never get into a piss fight with a skunk”. 

And so I refrained. Probably the best thing to do and now, why am I bringing this up again?

Well, to address the topic of energy leaks, my friend

When you set out to accomplish a goal – any goal – be it life related – or fitness related – you have to be VERY careful that you’re not allowing your inner “vital” energy to “leak out”.

By energy I mean your DESIRE. Your DRIVE. Your sexual energy too if I might say so (Napoleon Hill had a whole chapter on this in Think and Grow Rich, and it’s a topic that I’ll address in a future email).

Ever notice how sometimes you talk about people to your goals -at length – in detail – and then after the conversation, you feel the urge to just sit back – and do – precisely – NOTHING?

That feeling of “having gotten it off your chest” and suddenly actually doing the thing becomes less important than it was BEFORE you spoke to said people …

Or, when you’re dealing with clients – or people in general (an example would be the person I’m referring to above) – a sense of your “energy” leaking as the other person leeches off you as much as he/she can, and tries to get something for nothing in every transaction?

Both of these cases are example of energy LEAKS ,my friend, and they are far more common than you’d think.

When I have a goal in mind – fitness related – or business related – I generally never ever tell anyone – not even my closest friends or my wife.

Funnily enough the only person I’ll share some of my inner goals with is my 5 (soon to be 6) year old daughter – and why?

Because every time I do so, I feel a sense of unmistakable enthusiasm and desire to ACHIEVE gushing through my veins – as opposed to a “ho hum” lethargic feeling of “ok, there’s no real need to do this anymore”.

In short, and in a nutshell, a lot of times talking to people and “telling them what you’re going to do” subconsciously takes the place of actually doing it – resulting in a big fat ZERO for you in terms of actual RESULTS, my friend.

Sure, there might be some cases where you’d want to talk about the things you want to achieve, but make darn sure that you feel the desire to do MORE after talking to said person – not LESS.

Make damn sure too, that the other person is on board in terms of being positive – and an open mind – and everything else in between – because if NOT, the negative energy will find a way to affect YOU too, my friend – and that ain’t good!

So, takeaway from today’s email?

Well, first off, the famous Napoleon Hill saying –

Tell the wold what you’re going to do, but SHOW ’em first! 

And second being this – plug your energy leaks, my friend.

If it’s people constantly badgering you wanting something for nothing, DROP them from your life.

If it’s folks constantly “wanting to know” what your fitness (or other) goals are – politely refuse to answer.

And so forth.

The key thing is this – take note of how you FEEL after talking to people – and keep ONLY those people in your life that uplift you and make you feel BETTER – and more energized – as opposed to the opposite!

Remove what you don’t want, and make place for what you DO want, my friend.

It’s just that simple!


Rahul Mookerjee

P.S. – If you’re looking to remove those layers of flab covering that six pack up – and get ready for BEACH weather, well, then you need to get on the 0 Excuses Fitness System PRONTO, my friend –

It was 2 AM, and my core was a SCREAMING!
- and my abs were on fire....

Dear Reader,

Oh boy oh boy oh boy!

My abs were SCREAMING yesterday – both during my workout and after.

Now, the first part of that isn’t necessarily strange and should NOT come as a surprise for those of you that have been following this list for a while.

Given my penchant for extreme conditioning and what not, my abs are always being pounded like raw meat throughout my workouts – – but yesterday, oh boy. I FELT it – big time – and LONG after my workout!

And what do I mean by this?

Well – get this – I woke up at around 2 A.M. last night – and I literally screamed out loud in pain.

My abs were on FIRE – especially my left side – and it felt like a giant claw had taken hold of the “six pack” area, and was squeezing it dry for EVERY drop of blood it could.

That was a bit of a gothic description, I know, but you get the point!

Man oh man. I’ve had these cramps before – such as thigh cramps in the middle of the night, for instance, but THIS was something else altogether.

While I can normally get cramps to calm down relatively quickly (for instance, I often have them in my calves after extra calf work), it took me a full 15 minutes to even start to get back to normal last night.

Whew! That was a ******* experience to be damn sure, and I can STILL feel the entire area this morning – as in, it feels like someone took a sledgehammer to my midsection and pounded it to pulp.

Needless to say, that was a great workout I had yesterday, and it shows as well.

While I’m not saying you can see tangible results after every workout (in that a flabby midsection miraculously turns into a six pack or more) – you CAN see results – minute results – if you really, really hit it hard daily. You can literally see your body change – before your very eyes!

Anyway, so what did I do to get this ab pounding effect?

Well, first off, I pounded out a ton of handstand pushups -something that I’ve oddly enough – and again – NOT been doing for the past coupla weeks.

Don’t ask me why – but as I’ve said before, we often end up ignoring what has worked well for us in the past. ‘Tis human nature and tendency to do so, and I’m not an exception to the rule either!

Handstand pushups are thought of as mostly upper body work by most – and what comes to mind when you think of this is gargantuan TRAPS – and massive arms – and of course mammoth PECS.

None of this is wrong, of course. Handstand pushups do build that area, and more – but what is often ignored is the CORE building effect of this excellent exercise.

Just getting up into a handstand and holding it for time taxes your core far, far more than traditional core exercises do – and if you don’t believe me – well – DO the thing – and you’ll see!

Just be careful not to overdo it when you first start. You need to progress slowly – but surely – and in Shoulders like Boulders, I’ve mentioned the progressions you need to work upon as you get better at this truly superlative exercise.

And the other thing I did was what I spoke about yesterday – that being the “dancer’s stretch”. My oh my, that exercise REALLY hits the abs and lower back – – and again, you’ll know what I mean when you DO them exercises!

So that’s it for today, my friend. I’m off in a while for my workout – and I look forward to seeing YOU there as well!


Rahul Mookerjee

P.S. – By the way Corrugated Core contains not one, not two, but 50 such core FLATTENERS that will speed you up on the road to that six pack. Grab it right here –

P.S #2 – Oh, and don’t forget to pick up your copy of the 0 Excuses Fitness System while you’re at it – right here –