Winning the battle of the BLOAT
- ... and the ONE superfood you NEED to be eating!

Dear Reader,

Most of you out there have heard about (and experienced) the ever growing and ongoing “battle of the bulge”, hehe.

You know what I mean, right? No matter what you seem to do, that expanding arse – or fat around the midsection – or “turkey” neck – or “love handles” just don’t seem to go away.

If anything, they seem to “hide” for a while until your workout is done – and then re-appear with a BANG.

And while that is immensely frustrating – and while the truth is workouts that target the fat from the inside out are what really work in terms of getting rid of those pesky lard lumps forever and altogether – this problem is made worse by the “other battle” I’m referring to.

And that is the battle of the bloat. In other words, a bloated tummy – not necessarily overly fat in all cases, but BLOATED – or constipated – or “gassy” or a combo of all the above.

I’m sure you know what I mean, my dear reader. It seems to act up most of the time when you least expect it (think tummy rumbles while sitting in a meeting, hehe) – or perhaps when you’re not getting the food you normally eat while on vacation –  or just about any other reason.

And believe me now and trust me later, while exercise goes a long way towards curing said “ills” – embarrassing ills if there ever were any- it does not completely eradicate the problem.

The key to reducing bloat – as opposed to BULGE – is what you put into your mouth, my friend.

And there is ONE superfood in this regard that you really need to be eating – a superfood that will get rid of all “bloat” related problems once and for all.

Lets face it, folks. Even the most toned midsection looks out of place when bloated and/or constipated.

And though a lot of otherwise fit people suffer from this affliction, the good news is – it “dont” have to be this way.

… if you make sure to include that one super food in your diet at least three times a week – if not daily.

This ONE superfood is …

NOT mentioned in the Simple and Effective Diet, and /or any of my courses out there until DATE.

NOT something that takes forever to prepare. In fact, its prepackaged usually (major mind bender there I know for those of you that have read my pieces on NOT eating packaged foods,  but exceptions do sometimes need to be made!)

NOT a fruit.

Not berries of any nature. No raspberries, dark colored “wasp berries” – blue berries – or any sort of berry. Though those are great, I ain’t referring to that here.

NOT lean meats.

NOT broccoli and green veggies (though again, those are a must have).

NOT meant to be eaten WARM (despite the amount of literature out there on how warm food benefits the system).

NOT cereals, rice or lentils.

And so forth. This food is something you probably see daily – yet overlook – and this is the ONE superfood you do need to be including in your diet, my friend, if you want to see results – and QUICK.

I’ll have more on this in the exclusive, “for doers only” 0 Excuses Ship – – so if you aren’t a member already – JUMP aboard – right now!

And while on that topic, remember that exercise is also key.

Combine what you learn from a diet perspective with the exercise part of things -and the results shall be MIND BOGGLING – and long lasting my friend.

Amen, and on that note – its adios for now! I’ll be back later. . .

Best,

Rahul Mookerjee

P.S. – Along with the ONE superfood, you need to also be on the ONE and ONLY – and very best – FITNESS system on the entire planet – that being the 0 Excuses Fitness System. Get on the stick now, my friend – – https://0excusesfitness.com/0excusesfitnessystem/

Six pack – without a single crunch
- - and why crunches are the most useless exercise ever!

Dear Reader

Back in the day, when I got into the best shape of my life, and indeed now – getting that six pack – – and that “V-taper” – -and everything associated – – was merely a by product of training the right way.

My goal was NOT looks. Indeed, I had no idea that  I would eventually end up getting a six pack (perhaps more, hehe) – I just did as a result of training the right way.

Now, although I’ve gotten hoarse from “yelling out from the rooftops” (and on emails) about the emphasis “should be” on training the whole body functionally from the inside out for REAL health – and STRENGTH – and fitness (hint – six packs alone don’t mean any of the above, and often times they AREN’T), not everyone is willing to listen.

Most folks have been so brainwashed by the modern day muscle mags, gym info-mercial with fitness models that did the exact OPPOSITE of what they advocate in order to get into the sort of shape they’re in – the so called “experts” and so forth – that (unfortunately) the look is ALL these folks train for.

Now, don’t get me wrong though. There are still a lot of you out there that train for health from the inside out – but ALSO want the look – and given the priority is #1 – nothing wrong with also wanting the second as a by product, and indeed tailoring your workout towards it.

There IS something wrong with working on the ONE exercise nigh everyone seem to jump up and down about in that regard, though.

That being – yes, the crunch. The almighty (not), much vaunted (UGH!), and utterly USELESS crunch.

You heard me, my friend.

UTTERLY USELESS.

I’ve made mention of the lat pulldown and the pec deck (another massive ugh!) as being one of the most useless machines (and therefore exercises) ever invented – but if I were to choose numero uno in that category, it would be, surprisingly enough, a bodyweight exercise – that being the crunch.

If I can call it an exercise, that is.

Exercise the way I see it works the entire body as a whole – the crunch ISOLATES (in itself a bad, bad thing).

Exercise is meant to reduce fat – or proper exercise is, at least. The crunch fails here as well as you barely even get out of breath when doing crunches.

Exercise is, or should be meant to, make you feel GOOD – buzzed – ENERGIZED – and the crunch fails miserably here too. All I feel when doing crunches by the dozen is an artificial, superficial “burn” in the upper abs – again useless because most folk store fat in the LOWER abs.

And newsflash here – if you’re thinking that crunches alone will get your muscles stronger – no – they won’t.

Neither will they build  a six pack. You could do thousands of them daily, but the real key is body fat for one.

The second key?

Well, I’ve mentioned it numerous times in my books and writings – especially in Corrugated Core, my friend.

It’s a muscle that needs to be trained – and strengthened – WELL – in order to really get that washboard abs look you’ve always wanted – and hint – that muscle ain’t what you’re thinking it is.

In fact, most have likely never ever heard of that muscle – – but believe me, done right, that ONE exercise in the “elementary” section of Corrugated Core will go a long, long way towards both reducing fat – improving digestion – getting rid of BLOAT – and yes, building a real six pack as well.

What is it?

Well, you’ll have to crack open the book for that – but for now, the above reasons should give you plenty of pause if you’re still on the wavelength of “crunches build the midsection”.

No they don’t – the sit up is far, far superior to crunches – especially some of the sit-ups I’ve shown in Corrugated Core – but even they’re NOT the real deal – and guess what – sit ups aren’t required as well to be honest, although you CAN work them into your routine if you so choose.

I’ll have more on this topic in future, so stay tuned. In the meantime, if you’re looking for a set of exercises that will get you them washboard abs, then being that “summer is a-approaching, my friend” – then Corrugated Core is the TICKET.

Get yours right here – – https://0excusesfitness.com/corrugated-core/

Best,

Rahul Mookerjee

P.S. – And don’t forget to pick up your copy of the 0 Excuses Fitness System – which tells you another “best darn exercise” ever that will do more to build six packs than all the crunches in the world combined. Click on over to reserve your copy NOW, my friend – https://0excusesfitness.com/0excusesfitnessystem/

Popeye forearms
- And a few GREAT forearm builders!

Dear Reader,

My forearms are TORCHED – a day after I literally “torched” them, hehe.

My fingers feel sort of numb, and the area towards the middle of my forearms feel tender and somewhat “swollen”.

The TOP of my forearms feel pumped – a day after working them.

And as I sit here, writing to you, my first thought was of dinner tonight – and what Im going to “chow down on”, hehe, is boiled eggs – and spinach.

Might not sound as appetizing as the slice (or wedge, I should say) of PIZZA I recently posted on my Instagram account – but hey – your body forgives the occasional transgression (as I’ve said in the Simple and Effective Diet) – but NOT continual, habitual ones.

(BTW, the Simple and Effective Diet is included FREE OF COST when you buy the 0 Excuses Fitness System – just a headsup!)

And now, since we’re talking spinach, on to popeye forerarms, hehe, or thats what it feels like at any rate!

Lots of folks think “pull-ups” when it comes to grip and forearm training – and while they ain’t wrong (pull-ups done right build a grip of STEEL – and VICE) – there are plenty of other ways to train that have just the same impact – if not more.

Today’s workout was rope jumping and fingertip pushups – and believe me, if you do it right – your fingers will feel like they’re about to fall off – and your entire forearm will be TORCHED – in a very small space of time.

You likely won’t even be able to turn the key in the door after such a workout – let alone do pull-ups (unless you’re a real super stud, hehe).

And back to spinach …

I went grocery shopping yesterday, and instead of having it delivered online which is my preference, I figured I’d walk outdoors and get it myself, just for a change.

And I took a couple of LARGE backpacks along with me.

It was a 25 minute brisk walk to the store I went to.

And a 25 minute walk back, with two LARGE bags overflowing with groceries, milk, curd and all the usual essentials – and spinach too, of course, hehe.

And what made this walk special – a farmer’s walk (modified) if I might say so is the GRIP workout I got in during it (remember, this after my morning grip workout).

I did NOT lug the bags on to my shoulder. I did not grip them with the regular grip.

No, I pinch gripped them (forefinger and thumb at times, sometimes all 5 fingers) in both hands – alternating the style of grip and kept walking at a brisk pace.

This is indeed the exercise that is called the farmer’s walk – and believe you me, this one exercise has so many variants I could probably write an entire book on it – and believe you me again, it will build the grip and shoulders like NOTHING else if done RIGHT!

And yes, even 25lbs in each hand starts to feel “heavy” after a while if you’re using just the thumb and forefinger!

More later, my friend – but the above should give you some FREE and very USEFUL tips on how to incorporate grip training into your own routine – and I’ll “rant” more on this issue at a later date as well, hehe.

For now – its adios – I’ll be back later!

Best,

Rahul Mookerjee

P.S. – While spinach is an awesome “power food” (again, refer to the Simple and Effective Diet) – – it isn’t by far the only thing responsible for Popeye like forearms, hehe. The exercises in the Gorilla Grip manuals are – and here is where you can get your hands on them – https://0excusesfitness.com/gorilla-grip-the-compilation/

P.S #2 – If you enjoy fitness tips of the nature mentioned above, you’ll likely LOVE the 151 or so fitness tips in Fitness Central – the READER. Grab it right now – https://0excusesfitness.com/the-fitness-central-reader/

P.P.S – My bad – it was 153, actually!

Keep that HEART RATE up!
- - Burn max fat

Dear Reader,

One of the reasons a lot of people don’t believe about the fat loss effects of bodyweight conditioning – is this – that a) they’ve been conned into thinking it’s “too easy – and b) more importantly from a fat loss perspective, they aren’t doing it RIGHT.

Way, way too many people equate bodyweight training with pumping weights in sets at the gym – and that right there is a huge mistake, my friend.

This morning my workout was my usual (while in “quarantine”, hehe) 2000 jumps and 200 squats.

I did NOT do the jumps straight. Contrary to what you might think working out daily doesn’t necessarily you increase the number of straight reps daily – if that were to be the case I would probably be at 200000 reps by now, hehe.

You CHANGE things up, my friend – you do so daily – and thats one key to burning fat like never before, and building a heck of a lot of functional MUSCLE.

(and feeling great too, but thats another story!).

I interspersed 250 jumps with 50 squats today – and went that way for the first part of my workout.

The second part was mixing in pushups WHILE jumping rope and doing a few stretches – and believe me, this hit my entire body like never before.

But I still haven’t gotten to the magic key, my friend.

That being this – you don’t DWADLE between sets.

You do NOT dilly – and you do NOT daddle – and you most certainly don’t spend 10 or 15 minutes “recovering” after each set of an exercise, for instance!

It’s NOT weight training, my friend.

It’s not pumping and preening (or as my friend from the Marines once so adroitly put it “puffing and buffing”.

It’s real training – and more to the point, its real CONDITIONING.

When you’re cranking out 250 pushups straight – you get it done as quickly as possible, and that, my friend is the key to burning fat like never before – not just the actual exercise itself.

One of the reasons my hill workouts are so effective isn’t so much the actual hill, but this – that when I’m out of breath – I always have another set of stairs to climb – that is staring me in the EYE, and goading me, so to speak – to GET IT OVER WITH!

To get it done as soon as possible.

And so even my “rest” periods – even when my heart feels like its going to thump straight out of my chest – include light walks up hill, or at least a couple of stairs.

No standing around, no selfies, and nothing of that nature my friend.

You KEEP GOING – and you keep BREATHING THE WAY I taught you in 0 Excuses Fitness (another massive key) – and that is how you burn MAX FAT – and build max MUSCLE.

And that, my friend is today’s tip – or should I say TWO. I’ve just given away two of my most valuable tips for free – and as for the third, you’ll have to crack open the System to see what I mean.

All for now!

Best,

Rahul Mookerjee

P.S – A couple of folks have asked me when I’m coming out with a course on jumping rope and all it’s variations. Well – it’s in the works – but for now – feast “yerself” on our latest “offering” right here, hehe – – https://0excusesfitness.com/pushup-central/

“Too tight around the thighs – and TOO LOOSE around the waist!”
- - they dont make clothes like they should, hehe

Dear Reader,

So, was engaged in a bit of conversation with my wife the other day.

It was about clothing for whatever reason, and I felt the need to bitch up a storm.

“Dang, these track pants”, I went. “I bought them at the end of 2018 – – and they’re already way, way too tight around the leg – – and too loose around the waist!”

Her response?

“Buy better brands and better quality!”

“Huh”, I replied. “Last I know, my Jockey training pants had the exact same, if not quite as acute, issue … as did my sports vests!”

And this problem gets even more acute, my friend – if the clothing I’m wearing has been purchased (note I’m not saying “manufactured”) in the country I’m in – that being China.

Apparently the apparel manufactures have forgotten that the Chinese (holy smokes, I know!) are getting FAT too – and a LOT of them.

And apparently those in the rest of the world have designed their clothes for the atypical “gym bodies”.

What do I mean?

Well, in terms of T-shirts and pants both – I end up having to buy one size too large.

For the T-shirts, this is to ensure that my shoulders don’t “break right through” the sleeve. Unfortunately this has the effect of making the waist “billow” if you get my drift!

And for the pants, it’s a struggle to get the thighs and ass in with the right size – but the waist goes all the way up my lower chest, hehe, if you can picture that!

Of course, this won’t cause any issues for the typical “beach body” gym goes with unnaturally scuplted “twelve” packs – a puffy chest – little to NO back development – and spindly “spinster like” or “pelican like” legs.

You may think I’m being a tad bit unkind here my friend but I’m not – look at the average “gym fanatic” supposedly “exercising” while seated on a padded seat pumping away furiously at the pec deck – and you’ll see what I mean!

It’s sad, but true. They don’t make clothes for those of us interested in REAL health, strength and fitness.

Those of us that have narrow waists – and keep on whittling it down even further while our shoulders, thighs and hips all increase in sheer SIZE and strength (not to mention the calves and forearms as well!).

Those of us that are built well with broad backs and a muscular, strong, rugged CHEST – – and have traps to boot as well.

Those of us with, … ah, but you get the picture!

So if you’re interested in “fitting into” your clothes right off the rack, my friend – then you might as well give 0 Excuses Fitness a MISS, and a ROYAL one at that. Join the gym and start pounding out some crunches – more power to ya!

But if you’re amongst the few interested in REAL health, STRENGTH – and fitness from the inside out – then you’ll gladly put up with the inconveniences I’ve listed above – and CONTINUE training the 0 Excuses way!

The choice is yours, my friend – but I know what I’d do. And if I were your brother, I KNOW what choice I’d give you!

It’s a no brainer my friend. Jump on the very best fitness program on the planet – right NOW – – and start CRANKING!

Best,

Rahul Mookerjee

P.S. – Along with the above course – “Eat More – Weigh Less” is another little course that  is a must grab. Scoot on over here to do the needful — https://0excusesfitness.com/eatmore-weighless/

The one exercise akin to stair climbing ….
- ... that will lower your resting pulse rate quicker than anything else!

Dear Reader,

Way back in the day, when yours truly slogged up the hill the first time with “Ann” Lee – whom I’ll always remember if for no other reason than to introduce me to the HILL – the almighty HILL I write about so much – and love so much – I wasn’t in the best of shape – and thats putting it politely.

Now, I was strong – don’t get me wrong. I used to lift weights and had a strong grip – as well as a strong upper body – but the bulge was literally expanding by the day if you get my drift.

My digestion was off – my legs were “somewhat strong” – or so I thought – and core? Forget about it, my friend.

Well, I was hammered the first time I climbed that hill – thats a story I’ve told you so many times that you probably remember it the first thing every time you work out, hehe.

My entire body was PULVERISED – in a good way.

“Can I do this daily”, I asked Ann. “Well, maybe not. I work late and … ” (the procrastination part of me speaking up there!).

“No excuses! You CAN do it daily!” was the tart response, and thus started the fitness journey – – of a LIFETIME, my friend.

I’ve detailed how I climbed that hill galore – late at night – early in the AM – multiple times a day – at noon – and the great shape it got me into.

Prior to this, my resting pulse rate was an unhealthy 95 – and after? I got it down to 70.

But sad as it may sound, I’ve had occasions where I have had to move to another city in China – or elsewhere – and did NOT have access to my favorite workout “tool” at that point.

I still stayed in great shape by running up stairs etc … but there was something missing, I always felt.

One day I saw some Matt Furey videos about Hindu Squats – and my first thought was “Gosh, that’s gotta be EASY”

“Can I really get in even better shape with those?”

If I had been like most people, I’d have knocked the exercise right there and then – but I didn’t.

The first time I did the squats RIGHT – I was so sore I couldn’t walk properly for two days.

That’s right – much like what happened the first time I slogged up the HILL!

And slowly as I progressed in this great, great exercise – – I developed versions of my own – – and started teaching it to my students all over the world – – and the results have been GREAT for everyone that has actually DONE the exercise as it SHOULD be done.

“Bodyweight exercises are too easy”, you hear people say.

Well let’s see you do a set of 50 Hindu squats, my friend – and then tell me how you feel the next day.

“I really can’t lose weight without at least half an hour of cardio”.

Fooey. Once you get to the point you can do 100 straight squats in less than 3 minutes, and then 500 straight in around 17 minutes (ideally 13-15, by which time you’ll be at Superman status!) – you’ll realize that quick’n’dirty – and HARD – workouts are the way to go when it comes to burning FAT, my friend.

Not to mention lowering that resting pulse rate – mine dropped to (believe it or not) – 60 after a couple of months of doing these every other day religiously.

Am I saying these are BETTER than the hill – or even running stairs?

No – but they’re not WORSE – they’re just as good in terms of overall fat loss and muscle building. Believe me, you’ll feel your chest and shoulders work too (I know, sounds strange, doesn’t it?) as you work up to higher reps of this great, great exercise.

My workout today was 2000 rope jumps interspersed with 200 squats, and I could have done it the other way around too – to make it tougher – much tougher!

Anything over 500 squats in a workout is no joke – BELIEVE me.

Anyway, I feel great. Had a bit of a case of the sniffles, and this heart pounding, sweat inducing, lard BURNING workout was JUST what I needed.

It’s just what you need too, my friend – but bear in mind – proper form is key on the Hindu squat – as well as many of the other great exercises I teach.

Jump on them NOW – right here – https://0excusesfitness.com/0excusesfitnessystem/

Best,

Rahul Mookerjee

P.S. – In case my numerous tales about the mighty HILL enthrall you – then my workouts there will too. They’re detailed right here – – https://0excusesfitness.com/eatmore-weighless/