Chest and triceps … and LEGS!
- And a novel way indeed to work them!

Dear Reader,

I’ve been preaching about the benefits of heavy leg work for eons now, and with darn good reason.

Heavy leg (and back) work works the ENTIRE body into the ground – and those that do this on a regular basis are “curiously enough” (or perhaps not!) far likelier to have a deep, strong chest and broad shoulders without even doing any direct work for them – as opposed to someone that spends all his time on the bench press.

But what if there was a way that you could do a lot of leg work – and up the ante in terms of chest work even more?

Well, it’s possible my friend. It certainly is – and was today!

You probably remember me saying I wasn’t sore from my workout in the pool the other day, huh?

Workout -cum- swimming lesson, and while I wasn’t sore in the slightest after that workout, I might have spoken too soon.

I did a special workout in the pool today that has left me MEGA sore – and this is a mere couple of hours after my workout (which of course included training my daughter in between laps and mega-shennanigans as well if you get my drift!).

And what did it comprise of?

Well simple – the almighty BREAST stroke – and the butterfly stroke – both strokes that most folks don’t do when it comes to swimming – or if they do it, they do it incorrectly.

And this isn’t surprising. While the breast stroke gets a rap for being the most “leisurely” stroke there is – the reality is that it along with the butterfly is one of the most taxing strokes there is in the pool.

And again, you gotta learn and do it right.

The frog kick by itself works the entire core and lower body – especially the thighs and the groin area. For those of you with that stubborn lower belly fat – well – THIS kick is the one you need to practice in the pool as opposed to the flutter kick used in the front crawl.

And if you’re looking to build a strong, deep chest – and “swimmer’s shoulders” – not to mention do heavy tricep work – well – the “fan” motion by the upper body during the breast stroke and butterfly are one of the very best ways to GET said attributes in the pool.

Now, it goes without saying that while swimming is a great workout, you have to learn – and do it right.

Not everyone is able to swim the breaststroke for laps galore in an Olympic sized pool, let alone the butterfly. More to the point, we don’t all have a pool right next door to jump into, although we’d love to – especially during the summer time !

So as I sit here, triceps and chest burning, and groin aching (get your mind outta the gutter, hehe) – I’m reminded of when I first started to pound out a 100 pushups a day – and the very first day I did 500 during the day.

Much the same effect was felt – ALL over the body – and for those of you that don’t have a pool – or hill – nearby – well, pushups leave you with NO excuses, my friend.

All you need is your body and a few sqyare feet of space and you’re set.

And do it right – and you’ll literally get the best workout of your life in 15 minutes or less. You CAN go longer if you like – I often do – but do you have to?

Heck no – and thats the best part about the 0  Excuses Fitness System – superior overall body results in the shortest amount of time possible!

Jump on board TODAY, my friend. It truly is the best fitness system out there on the planet, and that’s saying something!


Rahul Mookerjee

P.S. – Summer time is HERE, and it’s time to get that six pack – or 12, if you so choose, hehe. And the exercises you need in order to GET there are right here –

My swim workouts back home
- An excellent core and upper back workout indeed!

Dear Reader,

So, I’ve not written to you for a while now – a week or so, I’m guessing.

And I’ve got a good reason too! While the last “break” was due to what was going on business wise, THIS time it’s basically because I’m on vacation (sort of) back home in India – and that’s proving to be an adventure in itself.

From the minute the Air India flight took off back home to India (note to self – and others reading this – NEVER fly Air India if you can help it, hehe) to the minute I landed back home and my almost-six year old jumped straight into my lap, it’s been an adventure of sorts.

No rest for the “wicked” as they say, hehe, and while I haven’t been able to get my regular hill workouts in over here, I’ve been getting MORE than my fair share keeping up with my daughter, working on my tea venture – and of course, hitting the park for my pushups and pull-ups.

And of course … the SWIM workouts.

FWIW, we’ve put our daughter in a swimming class over the holidays. But the coach was overburdened with way too many kids, and yours truly, while I was not quite “planning” to jump in the water myself, I finally had enough of instructing my daughter from the sidelines.

And I took the plunge – both literally and figuratively – and restarted an activity that I’ve always enjoyed immensely – and that sort of comes naturally to me – only difference being this time its to teach my daughter what I already know.

And she’s going great. The little girl made it all the way to the deep end today (albeit with Papa) – and thats great progress considering that never happened even once in the month preceding it.

Now, I’ve always remembered swimming to be physically challenging – especially in terms of the triceps, upper body and CORE – as well as legs if you kick right.

And it is – and HAS been that way for me in the past, so I figured it would be the same this time, since I haven’t swam for a while.

But, as I got in the water, it was anything but. Took me a second or so to get back into the “swimming groove” as it were, and from there on it seemed so easy that I wondered why exactly it seemed so taxing all those years ago …

After a solid 1.5 hour session (a lot of that spent with my little girl on my back while I swam) – I fully expected to be EXHAUSTED.

I fully expected my core to be hammered.

I fully expected my traps and upper back to be screaming.

But as I sit here, writing this to you, nigh none of this has happened.


And this seems all the more incredulous given I’ve been doing nothing but heavy LEG and back work over the past few months – namely hill work and pull-ups.

While pull-ups obviously have a carry over effect into swimming, you’d think leg work wouldn’t eh?

Well, think AGAIN, my friend – and this is yet another reason you absolutely MUST include heavy, heart pounding LEG work in your routine. It strengthens the entire body beyond belief – yes – EVEN the upper body!

And it builds stamina like nothing else as well – not to mention flattens the core quicker than almost anything else.

I’m nowhere near as exhausted from my swim session today as I am after my workouts in China – and that’s saying something!

Maybe I’ll ramp up the intensity tomorrow. Maybe I’ll go all out. We’ll see. For now though, I’m having fun – and on that note, it’s adios.

I’ll be writing again soon – photos on Instagram, by the way, for those interested!


Rahul Mookerjee

P.S. – Much of my current fitness levels boil down to the fact that I’m on the BEST exercise system on the PLANET – this one right here –

Every situation has a positive
- Yes - indeed!

Dear Reader,

What I am about to say today might sound incredulous – but it’s true.

If you’ve ever been down in the dumps – or currently are – or were in the past – either life wise – or financially – or fitness wise, for that matter – well – then guess what.

It might just be the best darn thing that ever happened to you!

A few years ago, an emergency occurred in my life that left me without funds to cover even my most basic expenses – let alone BUSINESS expenses.

I was literally at my lowest ebb. I was literally down in the dumps – BIG time.

There was pressure on me from every conceivable angle – and then some.

And as I paced around the park in New Delhi one starry night trying to figure out how exactly it is I was going to get what I wanted, suddenly, everything went silent around me.

I stopped in my tracks (I was pacing around the monkey bars) and felt like a great “realization” had dawned upon me – and I KNEW – though there is no logic behind this – that my most pressing problems would be SOLVED – somehow.

One of the most pressing problems I faced at that point was putting food on the table. Literally. That, and a few other pressing business issues that had to be addressed.

There was nothing on the horizon – nothing at all – and yet, the sense of CALMNESS I felt was different from anything else I had ever felt before!

I just KNEW that my issues would be resolved – but I did not know how.

Although I did not quite understand it at that point, I was literally being acquainted with my “other self” at that point.

This other self, as Napoleon Hill wrote in Outwitting the Devil, knows no limitations and has no boundaries. It might meet with temporary defeat, but not permanent failure – and it ALWAYS finds a way to accomplish the desired ends.

The above isn’t quoted verbatim, but is the sum and substance of what Hill inferred after going through an eerily similar experience to what I myself quoted above.

It is indeed in times of great emergencies – when we’re forced to dig deep – that we are introduced to our OTHER SELVES – and if you were to ask me – would I go back and choose to go through what I did in order to gain the “benefit” above?

Heck yeah.

Although I wouldn’t wish for those circumstances to happen again, NOTHING would persuade me to “go back and change history” as it were, for the lesson I learnt were invaluable!

As Napoleon Hill said,

Every adversity, every failure, every heartache carries with it the seed of an equivalent, or greater benefit. 

Now, over the past month I’ve written about how I was duped (literally) in a business transaction. I’ve also written about several other stressful occurrences – and while these are NOWHERE near as serious as what I’ve mentioned above, there have been times I’ve wondered “if it’s all worth it”.

And you know what?

EVERY time that thought comes into my mind, Hill’s quote flashes into my mind – and its TRUE.

What I learnt from the past month is this – that while emails and texts are great – nothing quite beats a good old fashioned PHONE call.

The world is starting to slowly move away from “dumbphone” addiction in general – – but there are still some “die hards” amongst us that prefer the old school way even when everyone else around them is immersed in their dumbphones – and my hats off to these fine folks.

Now, how does this apply fitness wise you might ask. Does it even apply?

You “bet your Betsy” it does, bro (or sis).

If you’re currently at “beached whale” status (and lets face it, many folks are) – this is an OPPORTUNITY to get up off the couch – and show not only the world – but YOU – what you’re made of.

It’s an OPPORTUNITY to shed the flab – build some muscle – and have people commenting in awe within a few weeks as you lose that flab quicker than anyone thought possible.

If you’re currently at 25 pull-ups, but can’t progress beyond that no matter what – despite trying everything – well guess what, my friend.

(BTW – our book on pull-ups is going gangbusters on Amazon amongst other places – and you really need to get your paws on it NOW –

The positive is you’ve realized what DOESN’T work – and nothing, I repeat, nothing beats EXPERIENCE in this regard!

I could wax lyrical about all this, but the bottom line is this, my friend – there is ALWAYS a positive.

You just have to look for it – and once you do – WATCH out. The seas of your life will literally start to part – both lifewise – and FITNESS WISE!


Rahul Mookerjee

P.S. – I’ll close today out with a quote from Emerson’s Essay on Compensation –

Every lash inflicted is a tongue of fame; every prison a more illustrious abode; every burned book or house enlightens the world; every suppressed or expunged word reverberates through the earth from side to side

Read between the lines, my friend. There’s always a positive – if you look for it!

P.S #2 – For more such motivational tips and emails, you really need to be checking out Gumption Galore – available right here –

The importance of proper STRETCHING
- ...cannot be overestimated!

Dear Reader,


As I descended the hill this morning, I felt a sharp pain in my left calf – a pain that caused me to stop walking and almost fall over instantly.

It was a muscle cramp – one of those painful muscle cramps that often occurs when you workout REAL hard and don’t stretch properly – but it’s not something that happens to me often at all, so it took my completely by surprise.

I stretched the area out, sweat literally pouring off me as I did. It’s a hot, hot day here … the temperature has soared up to 42 degrees Centigrade – – and at 90% humidity levels it feels more like a sauna than the great outdoors – especially when you’re working out HARD.

Now, I took a break from my outdoor workout yesterday – but I DID do something.

I did my 0 Excuses Fitness 250 pushup workout – – plus I did some walking.

So I did do something, but I noticed one very important thing I missed – and yes, sometimes even yours truly misses things – hey – I’m human! – that being a proper calf/hamstring stretch.

And as I stretched out today after my workout, I felt my right hamstring “tweak” itself a little.

I took time to stretch the entire area out, and then did some back stretches – and now – an hour or so after  a workout that would probably put a lot of people in the emergency room – I feel GREAT.

Actually on that note, I did see a girl up and faint on the hill today. She was promptly attended to, of course – but the importance of proper hydration here cannot be over-emphasized – and no, hydration doesnt mean a cold beer – or Coke – or Gatorade.

It means plain and simple WATER – and perhaps green tea if you’re into that (you should be!) – but the importance of chugging down enough water before and after your workouts cannot be over-emphasized.

My current routine includes pounding 2.5 liters of water first thing when I wake up – and 1.5 liters AFTER my workout (which is in the morning these days due to obvious reasons).

This has something to do with how much your muscles cramp too. Dehydrated muscles will naturally cramp a lot more than hydrated muscles.

As I write this, I remember a time last month where I was having extremely painful muscle cramps on the left side of my abdomen when I did something as simple as sneezing.

It was so painful that I’d literally hold my side as I walked around trying to recover – and the key to resolving this as well was proper stretching that targets the entire area.

I do so on a regular basis now, and don’t face any issues – and if you’re working out hard and heavy – or even if you’re working out AT ALL – you should be as well!

And that is precisely what is so awesome about the System – or one of things that is, at any rate.

You get a STRETCHING workout in as well when you do these exercises – and if you do what I did at the end of the workout video, which is basically a combo of stretching/bridging, muscle cramps will likely be a thing of the past.

No more waking up in the middle of the night screaming in agony as your calves cramp – or your triceps do – unless you like the pain, of course.

And in that case I could probably direct you to a … ah, but we’ll stop there!!

Jokes apart – make sure to stretch well daily – it will stand you in good stead!

And don’t remember to pick up the System right here – –

OK, my friend. I’m out for now. I’ll be back soon!


Rahul Mookerjee

Bodyweight vs the “push pull” methodology
- Pay attention to the most important muscle in your body, my friend!

Dear Reader,

One of the most amazing things when it comes to physical training is this – that people often time overlook the MOST important muscle to train …

I’m not talking your legs and back – or forearms – or core. All of that is nigh important, but without the right mental attitude (as I’ve been discussing over the past couple of days), you’re not really going to GET anywhere.

It really, really all starts in the mind, my friend.

The most important muscle is the one up there in your noggin – the BRAIN – and why do I bring this up?

Well, the problem with “modern day” training is that very little, if any, attention is paid to health from the inside out – or feeling good – or actually training the BRAIN to focus better on your goals etc when training.

Modern day training is all about “push vs pull”.

Yeah. Whoopity doo. So you lie down on a bench, grunt out a few reps on the bench, rest, check the smartphone, pump and preen for the bros (or perhaps babes) – and then you perform a “counter” movement on the lat pulldown.

Now don’t get me wrong – if that is what you want to do – go for it, but really, how much skill does it take to actually do this?

May take STRENGTH – but what about skill – flexibility  – coordination – proper hand/feet movements etc?

This morning I saw a man out there on the mountain doing something I haven’t seen before.

‘Twas that long, imposing flight of stairs – the same one I’ve posted pictures galore of on Instagram and Facebook, but he wasn’t just climbing it.

He was walking down the stairs – but get this – in REVERSE.

Yes, that’s right.

Long, steep hill. Hot, hot day. He was exhausted after his climb. And yet, he was walking backwards down the hill – down STEPS at that!

If that sounds simple, I have this to say – TRY it – especially at the end of a workout. You’d better make sure you’ve got training partners around as well, haha – wouldn’t want you to take a nasty bump or something!

I’ve spoken about the benefits of reverse training before, of course. Reverse training is something I cover galore in Eat More – Weigh Less, and it is, along with the nature of the movements mentioned therein – one of the main reasons fat flies off so quickly when you start working on the exercises.

More to the point (of this email) though, this sort of activity builds synapses in the brain – and has been PROVEN to increase brain activity manifold. I’m not going to post the research here (a bit stymied for time at this point), however, a quick Google around will reveal the benefits of backward walking etc.

And if you’re not brave enough to walk backwards  down stairs – well – try handstands.

Try Hindu push-ups.

Try ANYTHING that requires more co-ordination and motor – and BRAIN – skills than parking your arse on the seat of a machine and grunting out the reps, my friend.

And then get back to me in terms of how the activity challenged you – overall.

Case and point, I believe – and I’ll sign off on that note now!


Rahul Mookerjee

P.S. – Here is the link for Eat More – Weigh Less again – –

P.S #2 – And here is where you can find our other products – all guaranteed to WHIP you in the best shape of your life – FAST –

What is it you REALLY WANT?
- Definiteness of purpose is key to achieving anything in life - fitness included!

Dear Reader,

In the path breaking Napoleon Hill book “Think and Grow Rich“, there is a section of the book that the author considers SO important that it is placed right at the start of the book.

BEFORE the Author’s preface. BEFORE the Publisher’s preface.

Yes, right there at the start of the book – and the title of the Chapter jumps out at you.


An amazingly simple question you’d think, and yet, even more (or perhaps not so) amazingly enough, when you ask people this question – 99 % of people are unable to answer with any clarity.

Por ejemeplo, I often ask folks what exactly they’re looking to get out of life.

The answer is almost always this – more money.

OK, how much more?

Uhhh … As much as I can! The more the better!

OK, so what are you going to do with the money?

Uhhhh … I don’t know! I just want it!

And so forth. One almost always gets vague answers to what should answered AS precisely as possible.

It’s probably 1 out of a 100 people – or more – that can answer instantly and precisely, and THAT is the person that oddly enough, or perhaps NOT so, is the person really “going to town” in all regards.

As Claude Bristol says in the Magic of Believing, it’s incredibly hard to get people to focus on any ONE thought for any length of time.

Thoughts ebb and flow with amazing speed through the average person’s mind – and this “un-cordinated” mass of thoughts is then fed to the subconscious – which works to bring exactly THAT to reality – and if you don’t believe me – well – is it any wonder that the vast majority of people are UNHAPPY with not just their current fitness levels – but life as well?

Quoting again from Think and Grow Rich,

These facts – and they are fact well known to almost everyone who knew Mr. Carnegie – give you a fair idea of what the reading of the book may  bring to you provided you know WHAT IS IT THAT YOU WANT.

Personally, for me, every success in my life – or business – or fitness – or anything at all for that matter has been about KNOWING what it is I really, really want – picturing it with deep emotion (either consciously or unconsciously) and then going to “work” – except that work is a lot easier than you might think.

Opportunities are abundant, my friend – but provided you KNOW what it is you want – and COMMUNICATE this to the subconscious mind effectively.

At the end of the day it is really our subconscious minds that decide our destiny and where we are headed in life, and this is a fact that cannot be debated or argued – it just IS.

Now, fitness wise, what does this mean?

Well, tons of people have a goal to get “fit”.

OK, so what does that mean?

Uh, I guess the usual …

OK, what is the usual?

Uh, I guess lose weight and look good.

OK, how much weight? Where exactly? What does looking good entail?

Uh, I don’t know. Just overall … I guess just go to the gym and …

OK, and …

Uh, I guess just do what everyone else does. It should work.

OK, take a look around you. Do you think people are getting fitter – or FATTER – and more unhappy by the day?

Uh ….

And so forth, my friend. This may sound hilarious to some, but its TRUE.

I wrote a post a few days ago about PICTURING what it is you want out of your fitness regimen, and then reinforcing that picture on a continual and INTENSE basis into your brain until you really start to “believe”.

Tap tap tap, my friend, as the incomparable Claude Bristol said. Repetition is indeed the CADENCE of the Universe, and if you don’t believe me?

Well, step back and consider any success you’ve had in the past – or in the here and now.

Analyze the thought processes that led to that success – and then go back and read this email again.

I’ll bet youll find “gold in dem hills” my friend!

OK, so that is the message for today. Back again tomorrow!


Rahul Mookerjee

P.S. – Don’t forget to pick up a copy of the revolutionary 0 Excuses Fitness System while you’re at it – right here – –

An occasional “break”
- ... and the results ...

Dear Reader,

It’s no secret at all that I advocate training hard on a regular – and usually DAILY basis.

It’s NOT a secret either that I do so regularly myself – both at home – as well as outdoors – sometimes in weather that would have the most experienced of “thrill seekers” running for cover.

And yet, there are times where I simply cannot get my regular routine in – and have to be content with less than my regular routine – or perhaps a quick dose of 0 Excuses Fitness.

Mark my words, I do SOMETHING daily – and that quick dose does more good for the body that hours spent at the gym do for most people – but this isn’t about promoting the System, hehe.

This is about my recent two day break from hill climbing – due to a combination of weather, pressing business reasons – as well as something else I’m not going to mention here.

So for two days I didn’t climb my favorite hill – and I was nigh curious to see how my times would be when I got back on the stick (which was today).

I’ve been bettering my previous climb times almost each and every day for the past two weeks, and that ain’t no easy task in this hot, humid and subtropical weather -the kind of weather where sweat starts dripping off you almost as soon as you leave home – let alone do any form of exercise.

I was expecting it to be tougher today. I always take  a while to “get back into the groove” after a lay off – either short or long.

But funnily enough, as I climbed – it was the exact opposite!

I felt like I had pillars of steel instead of legs propelling me up that damn hill – twice as fast as most of the other seasoned exercise fanatics up there – and as I finished my third climb up the hill, a lady (who hadn’t even finished ONE climb up by then) looked on in awe and made the usual “Wah! Hao li hai!” comment.

(excellent, for those you that dont speak Mandarin Chinese).

And I say this not to toot my own horn – but to say THIS – that sometimes a short break from the more rigorous parts of your routine actually does you more GOOD than harm.

… as long as you do SOMETHING daily.

Back in the day, when I’d take breaks, I’d do very little on my days off – and though I didn’t know it – this was what caused me a while to “get back in the groove” as it were.

But now – I do something pretty much everyday – and although pull-ups and hiking are the mainstay of my CURRENT routine – I don’t take long at all to get back “into the groove” after a bit of a lay off.

Key thing being this – I do something on my days off – something that makes me sweat, huff and puff – even if it’s just for 5 minutes.

Could be 100 Hindu squats. Could be a 100 pushups. Could be a brisk walk around the “hood”. Something – anything – and that makes the regular tough leg’n’back workouts that much easier when I get back on the stick!

So that’s the tale for today. I BE a buzzing – and on that note, it’s adios, amigos.

I’ll be back later – – oh, and I’ve received a request to have my 0 Excuses Fitness BOOK translated into Spanish. We’ll see if there are any takers for that – I’ll keep y’all updated!


Rahul Mookerjee

P.S. – Here is where you can start learning how to get in shape – AWESOME shape – literally the BEST shape of your life – in 15 minutes or less –

Visualizing a FIT YOU
- Just do it, my friend!

Dear Reader,

Today’s email will be a short one, but it will be one of the most “meaningful” ones you ever read – IF you have a mind that is OPEN to accepting new possibilities and boundless RESULTS.

Lots of people look away when they hear/read the words “visualization” or the “power of the mind” – and if that is you – well – no problem, my friend. Click away right now.

But for those interested in truly mind boggling, earth shattering spectacular results – in ALL spheres of life, well, read on.

It’s no secret that I’ve waxed lyrical about the power of visualization, and the immense benefits it has had for me – as well as EVERY other person that I’ve coached in this technique.

And I’m not just talking fitness. I’m talking business – I’m talking making money – even finding the “mate” of your dreams should you so desire.

Yes, we are what we think about – but it’s not as simple as simply “visualizing” once a day as the “experts” recommend.

It ain’t about simply “thinking” about the thing, although that is part of it.

It is … but wait.

You’re on this list, so I’m assuming you’ve got a keen interest in fitness.

Maybe some of you want to shed that unwanted beer belly.  Love handles. Get back into the “sleekest, cat like shape” you were in “all those years ago”, or perhaps even better.

Maybe you want shoulders like boulders.

Maybe you want biceps as big as soccer balls.

Whatever it is, take a minute to picture it – and then – – more importantly, FIND – – or DRAW a picture of this new YOU after you do.

When I say find, I mean for those of you that “were” in the sort of shape you are currently trying to get into.

It matters not if you’re a skilled artist or someone that can barely draw a square without messing it up (like me).

What matters is that the picture has meaning to you. Make sure you feel something when you look at the picture – or this entire exercise will be in vain

What also matters is that the picture is placed prominently someplace that you see all the time.

This could your computer desktop. It could be on top of the T.V., if you spend a lot of time regaling yourself in front of the boob tube.

It could be near the desktop calendar in your cube.

Wherever it is, make sure you see it often.

Do this for the next 30 days (in conjunction with a good fitness routine), and report back on your results, my friend.

I’ll be bet your nigh amazed at how far you’ve come.


Rahul Mookerjee

P.S. – What I just gave away before is something I usually charge big bucks to coach people on.  However, it’s yours for FREE as a sort of “incentive” for being on this list. More such tips to come – stay tuned!

P.S. #2 – The 0 Excuses Fitness System has yet another real life, practical example of how a language student of all people made this work in terms of learning a new language. Click on over HERE to find out how – –