The “Gorilla Grip” ship

Dear reader,

I’ve often spoken about the importance of building not just the muscles of your body – but also INTERNAL health and strength.

And the moniker “true strength” comes with a few corollaries, my friend.

The first being that it’s not necessarily the size of your  muscles, or how they look, or even if you “have a six pack or not”. What matters is what your muscles can DO – and how quickly they can ADAPT to certain situations.

Take the “grunter” and “preener” out of the gym and dump him in the pool, and ask him to tread water for a while – and chances are he’ll flop flat on his face within the first few seconds – if he can even last that long.

Was discussing “treading water” with my buddy last night by the way (while I was about “three sheets to the wind”, hehe) – in the U.S. elite forces one of the tests they have you do is to tread water – but get this – with FULL GEAR on – which means rucksack, boots and everything else.

Whew. One heck of a workout – and though I’ve done water workouts before, I haven’t quite ever done it with “full gear on” – but I’ll be sure to give that one a try the next time I get to a pool!

Second, it’s all about internal health and the strength of your organs as well. I’d rather a strong liver and kidney anyday over those that claim to “build strength” in the gym but then drink it all away (or eat it all away) on a regular basis.

No point in burning the candle at both ends, in other words.

And last, but not least – something that is often ignored is what I should have said at the beginning itself – and that is – TENDON strength.

Your ligaments and tendons are KEYS to building superior strength, my friend. It matters now how “big” your muscles are if the supporting tendons and ligaments can barely support those “bloated” muscles.

To put this another way, you’re only as strong as your weakest link – which of course is the grip for most people – and that INCLUDES serious trainees as well.

For some reason, the grip is often ignored – and this is a huge, huge mistake – made not just by newbies, but experienced trainees as well.

And no – pumping out sets of curls in the gym is NOT the way to train the grip, my friend. Reverse curls ain’t gonna cut it either, my brother. That’s a great way to “pump” and build “bloated muscles” – but it does next to NOTHING for your tendons and ligaments.

Most of you will remember the nasty injury I suffered on my left thumb a week or so ago. In fact, it was the 2nd of January if I recall correctly.

My thumb quite literally “cracked” out of it’s joint and then “split” back in if that makes any sense while doing some advanced exercises – something so advanced that even I had no biz trying it, and something I’m NOT gonna mention here – because I do NOT want those of you reading this to get all pumped up about it and try it.

‘Tis a great goal to have, and I’ll detail it in King Kong Fitness, but not now.

For now, let’s get back to tendons and ligament strength.

And with all the above in mind, let’s look at a testimonial I recently received from Alan Murray  – a person I’ve been fortunate to work with in the past. Great guy, and here is what he wrote.

I first met Rahul in 2016 and he nearly squashed my hand in his grip.  We got to talking about fitness and he suggested fingertip push-ups to try to mitigate some chronic pain I’d had in my hands by building up the tendons in my forearms.  I started off very gently and over time it’s worked like a charm. My next goal is to improve my general fitness by exercising my abdomen and legs using the methods Rahul describes here.  Off to a good start! 

Alan Murray

Regional Administrator – Balboa International Education

So THAT is what I’m talkin about, my friend.

THAT is what my buddy (a former U.S. Marine with over 25 years of service) meant when he said I’ve “got an unnatural pull” in my grip. And THAT is what most people notice about me when they first meet me – my grip strength.

Yes, I’ve worked long and hard for it – but I’ve done it the right way.

And guess what – without the grip I have today – I’d probably not be able to do half of the fitness stuff that I do and write about on a regular basis.

Not only that – my thumb was back to “50%” operational capacity within almost a day. Most folks suggested the doctor or even putting the thumb in a cast, but it wasn’t necessary.

The tendons recovered far quicker than they would have for the average person, and it’s all because of the exercise I do, my friend.

Exercises YOU can – and SHOULD do as well, my friend – and that too on a REGULAR BASIS. Not just to build a bone crushing grip, but also to keep the tendons and ligaments of your forearms and entire upper body strong and healthy.

Let’s face it – we all spend hours “hunched” over our computers etc, and thats NOT good for you.

My book “Gorilla Grip” gives you several exercises that if used correctly will catapult not just your grip – but your tendon and ligament health and strength to scary levels, my friend.

Remember too that the grip can only be developed to it’s maximum potential if you develop your body as a whole. In other words, simply doing “isolation” exercises for the grip is NOT a very good idea.

I discuss this more on the Gorilla Grip page, as well as book. Check it out right here –

I look forward to welcoming you on board the “Gorilla Grip Ship!”



Doofus Dips

Dear reader,

Just got done with a “callus cracking”, winter sweat inducing, blubber killing, STRESS busting, heck of a workout, and now I’ve got something to say.

A lot, in fact,  it seems. The sun’s out today for a change here in Southern China, and with it it seems to have brought out a barrage of doofuses as well.

So there I was, doing pull-ups slow, strict style out there at my old haunt in the park. This after getting through a bit of 0 Excuses Fitness – but for whatever reason, I felt the need to do more today, so off I went to the park.

As I was doing my  pull-ups I noticed a chickie right next to me desperately trying to get me to “ask her for a selfie”. Preening, posing, and the entire shebang – you get the picture, I’m sure – and the only response she got was moving away to another area.

This didn’t seem to bother her though, as she walked right up to that area and quite literally stuck her iPhone in my nose (or damn close to it) – and at that point she was not-so-sweetly told to – ah, but again, I believe you get the point, hehe.

Ugggggggh. If there’s one thing I don’t like about where I’m currently at, it’s the fact that a lot of people in China seem to take the obsession with smartphones to a whole another level altogether.

Now, lest you think I’m bagging on China here, think again. In fact, think several times – I’m NOT.

The entire world seems to have become smartphone/selfie-obessed (and NOT in a good way) – but yes, modern day China seems to take it to a whole another level altogether and I’m merely pointing out a fact – and anyone that’s spent any time in mainland China will attest to this as well.

And while I’m not quite at the “old man in Rocky” levels a.k.a “get yo chicken asses out of here! Don’t disturb me during training!”, I’m pretty close at times.

But that isn’t the point of this “doofus” post. The main doofus is yet to show up, folks.

Actually, he didn’t need to show up. He was already there – doing his version of the “primp and preen” minus the gym.

He’s one of these guys I see often in the park – skinny as heck, and looks sort of like Eiffel Tower about to keel over when he (attempts to) stand in a wrestler’s stance with legs spread apart.

But oh boy, the workouts he does – or should I say the “vocal chord” workout, hehe.

He was in the middle of warming up apparently when I arrived.

Arms flailing all over the place – so quickly and so out of control that it would seem he was trying to rip them right out of his shoulder sockets. In fact, the speed with which he was doing it would put a Dutch windmill to shame, and I ain’t kidding either.

And then up he LEAPS on to the dipping bars.


The roar he emitted while desperately trying to hold himself (while looking all around to see who he was impressing via his grunts) would sound like he slayed a lion with his bare hands, my friend.

Took about a sec or so before he came “crashing back down to the bars”, and I turned back to my pull-ups.

Only to be rudely interrupted by yet another sub-Saharan level ROAR – sort of like an enraged mother bull as he “dipped” about a quarter of a quarter of (not kidding) an inch on the dipping bars.

But he didn’t “dip”. He “swung down” and back up – like an upside down grandfather clock pendulum if that makes any sense!

And after about 5 reps of this, he threw his legs up on the bars and literally lay there “panting” as if he had just run a marathon.

Now, I’m normally in a “Zen like” trance like state when I’m training outdoors so the usual foolishness doesn’t really impact me, but what he did next had even me busting out laughing.

I  mean, I couldn’t help it, my friend. I literally couldn’t – as this dude sat up.

Legs still on the bars. Arms firmly clutching the bars – and then?

He dipped – but dipped his backside about an inch or so “towards terra firm”, and “pushed” back up – and there is a good reason I use quotes here!

And it was about at that point when I busted out laughing and of course that got me several glares from our “bull strength like” doofus.

Mea culpa, I managed to blurt out before returning to my pull-ups.

He glowered at me when I said this.

Uh oh. I seem to have made an enemy for life!

And as I finished my fifth set of pull-ups, I turned around, and the glower was gone.

It was replaced by an “eyes wide open” sheepish look – no doubt at the pull-ups done STRICT style.

That lasted about a minute or so before the “primping and preening” took over again, and off he bounded into the yonder, much like a startled rabbit would.

Now, laugh all you  like, my friend, but this is but ONE example of the foolishness I see when training – ALL OVER THE WORLD.

I’ve written about the nutter doing his version of pull-ups in the park in the book about pull-ups and (I believe) the 0 Excuses book as well, but I might just have to do a re-write of the latter, if just to include what I said today!

Now – last, but not least – dips are a great exercise, but only a) if you do ’em right and b) if your shoulders are up for it.

They are NOT for everyone, and folks with shoulders injuries are better off avoiding them – unless you do them in STRICT style. Believe me here – I’ve been there, and done that – and KNOW what I’m talking about when I say this.

Done correctly though, they are one of the keys I mention in Shoulders like Boulders – the superlative course that WILL build amazing, superhuman levels of strength – but only if you’re up for it, my friend.

Only if you’re up for it!

Primpers, preeners, and “mirror watchers” are NOT allowed. Smartphones aren’t either (unless you buy the course on a smartphone, but only after that). Lookie lous not welcome either – and neither are “fence sitters” and those that “aren’t sure”.

No, I only want those that are SERIOUS about this to buy the course my friend, and if you’re part of the select few that are SERIOUS about building world class, old timers like strength – and shoulders like BOULDERS to boot, well, I’m here for ya.

Get the pair of shoulders you’ve always wanted, my friend. It’s within grasp right HERE –



Sec-seeeeeee thighs

Dear reader,

Oh dear.  I was browsing the good ole “interwebs” this morning while chatting with the wife, and almost spit out my green tea on reading some of the garbage I saw.

The news these days seem to have become more “tabloid” in nature than anything else but even so, going by the number of folks that read this rubbish it seems that is what folks want?

Anyway, the first headline I saw on MSN was this “Thighlighting’ Is Latest Plastic Surgery Trend“.

Apparently the aim of this latest plastic surgery trend is to (and I’m quoting verbatim here) acheive the following look “When contoured correctly, the shape of the thighs helps to elongate the legs, creating a desirable silhouette.”

The article then of course shows a picture of a model (or perhaps a celebrity – no idea – I didnt hang around long enough to read the fine print) in a long, flowing red dress with legs bared all the way up to the waist, no doubt showing off her “fine contours” as it were.

Now, that’s all fine and dandy. Hey, she looked pretty good – I’ll be honest – but what I’m writing about is the rubbish that most folks believe they need to go through to “get that look”.

Most people are under the mistaken impression that “slimmer thighs” equate hours spent lifting in the gym – or “pounding the pavement outdoors” – and of course – when all of that doesn’t quite work at the end of the day it’s off to the plastic surgeons to “achieve the look” – an eminently unhealthy practice if I might say so myself.

We see people spending big bucks on liposuction, facelifts, and other “external beauty” treatments, but the problem with this sort of thing is that a) it doesn’t last and b) it’s NOT REAL!

a) Liposuction may achieve the desired look for a while, but you’d be surprised at the quickness with which the flab returns. If you don’t believe me, Google it – and you’ll see.

b) More importantly, these “external” procedures do next to nothing to make you FEEL good. Yes, you may “look good” on the outside temporarily and that may give you some sort of a “shallow” feel good from the outside feeling, but the REAL good feelings that come from HONESTLY feeling good about yourself?

No way, Jose – not with this sort of junk – but yet, it’s what most people have been conditioned to believe.

“So and so celebrity does it, so it must be good”.

Yeah. Right. NOT!

I’ve heard plenty of cases of celebrities in Beverly Hills committing suicide or doing illegal dr-you know what – in other words “all that glitters ain’t gold”, my friend.

And of course, the plastic surgeons make a killing off the “glitter” mentality thinking.

Back to the “thighs”, this sort of look can be achieved by anyone – even you – and it takes one simple exercise done correctly and at the right cadence, my friend.

That’s all. One simple exercise.

And that is the Hindu Squat. It’s been around for ages, and do it correctly – and it WILL give you the lean thighs and muscular calves you’ve been looking for – and whats more, you’ll get it without shelling out big bucks.

You’ll get without spending hours at the gym. Heck, when most folks start 10-15 seconds of squats is about all they can do – if even that – and get this – MOST, I repeat – MOST seasoned trainees end up falling flat on their ass after a minute the first time they do this.

Believe you me, this is an amazingly simple bodyweight exercise – and one that is NOT taught correctly by most that claim they don’t know how to do it.

I’ve mentioned in prior blog posts about folks commenting on my thighs and calves even though I’m not in the least bit concerned about how they look – but yes – I did take a look at them after several people commented – and YES – they do have that “lean, athletic, and STRONG” look to them.

And Hindu Squats were what played a huge, huge role in getting me there.

Hindu squats are just ONE of the amazing exercises I teach you in 0 Excuses Fitness – a complete workout system that can be done in the privacy of your living room.

No equipment needed – just you and your own body.

Dive in right now, my friend – -and watch the FAT BURNING furnace in your body ignite before your very eyes.

I look forward to your success.


Rahul Mookerjee

P.S. – Also read on MSN that “Obesity shaved almost a year of U.S. life expectancy”. This despit all the fancy gyms, gadgets, gizmos, late night TV “tummy trimmers”, fad diet, fancy shmnacy pills and what not. Don’t fall for all that crap, my friend. Do what works – and what has been working for CENTURIES. Jump aboard the 0 Excuses Ship – start working on these exercises and watch your body change faster than you can say “voila” –

6 pack –> 12 pack

Dear reader,

That’s right. 6 pack — > 12 pack, and hold on to yer hats right about NOW, as what I’m about to reveal is possibly the best thing you can do to achieve an advanced level of health, fitness – and strength that doesn’t quit on ya.

And of course, the hidden key – or one of them, at any rate, at converting that “six pack”  (I prefer to use the term”functionally strong” midsection, but whatever, brotha) into something approaching SCARY levels.

Think CONCRETE blocks – think 12 of them, hehe.

What is it, you ask?

Well – would you believe it if I told you that this particular key has just about nothing to do with training the way I normally advocate?

Would you believe it if I told you that this particular key is WAY, WAY harder when done SLOWLY?

Thats right – way harder to do this slowly, and you build way more strength, conditioning and flexibility when you do these slowly.

I’ve repeatedly stated on my blog that some of the positions in 0 Excuses Fitness are impossible for the average “tub of lard” (or beer guzzler – or couch potato – or gym junkie – what have you) to even GET into, let alone HOLD.

Even advanced trainees end up falling flat on their butts after a few seconds of holding the first time – if they can even get to that long.

But what I’m telling you now?

Well, let’s just say the average beached whale (a.k.a most “modern day” men) couldn’t even BEGIN to get into said positions.

Enough already, you say. What is it, what is it? !

Well, it is – simply put – training BACKWARDS.


You heard me, my friend. Training BACKWARDS.

Going backwards in  my training, and while that might have you shaking your heads in disbelief its actually one way to propel yourself towards your fitness goals FORWARD – and at lightning quick speed at that, my friend.

I’ll reveal more in the soon – to – be released EPIC “King Kong Fitness” – the book is DONE, but I’m waiting on good ole Cindy to get back from her hometown in Hunan so I can get the pictures taken.

Catch as catch can on that one. These exercises are so advanced that it doesn’t make sense to put out a “text” only version minus the photos/videos – although if y’all feel differently – well, give me a shout and I’ll see what I can wangle.

In the meantime though, what to do.

Well, get cracking on some of the pushups in 0 Excuses Fitness, my friend – and I’m NOT talking regular pushups either.

I’m talking pushups done in an “opposite manner” – and the book and videos tell you more – and THESE are the positions I’m referring to which the average Bubba would be hard pressed to even get into position in – let alone hold.

In fact, I remember putting a somewhat overweight gentleman through about 10 seconds of one of these holds, and there were only TWO things he had to say after that.

“Enough, enough already” – and the second? Well, a huge “burp”.

And while you might be doubled over in laughter by now, the point is this, my friend.

What to do in the meantime.

Well, like I repeatedly state, start somewhere. Get that “six pack” first before moving on the “12’er”.

Whether or not you can do ten seconds of 0 Excuses Fitness or 30 – or even a minute is NOT the point.

Point is, by doing what  you can – you rapidly progress on to more – and more – and then some more.

And the sheer POWER that emanates from that ONE rep – and one more – is UNBELIEVABLE, my friend.

And it is power that is harnessed correctly will not only build the fittest body you could ever imagine  – but also enable you to EFFORTLESSLY LEAPFROG any and all barriers in your life, my friend.

Howzzat for a combo?

Run over now to the 0 Excuses Page, my friend (new and updated by the way) to see what I’m yellin about – –

I look forward to seeing you there.


Rahul Mookerjee

P.S. – And no, I ain’t referring to pull-ups or handstands by “backwards training”. Nothing of that nature. Those are great and advanced, but what I’ve gonna reveal in King Kong Fitness blows even these two great, great exercises right out of the starting line, my friend. Again, you’ll have to wait for that – but – start building a BASE right now to “conquer” the peak – right HERE –


Average Joe Fitness

Dear reader,

One of the biggest problems when it comes to the average person getting (and staying) fit and healthy is the “I can’t do it” mindset.

Or, “It’s too difficult” mindset. Or perhaps even the “I have no time” mindset.

While it would be easy to put all this down to plain ole laziness (and in many cases yes, that is what it is) – the truth is that sometimes folks often really feel that “its too difficult” for them.

I face this issue quite often when training my personal clients. Tracy, the latest student I wrote about the other day was under the same sort of impression.

“Oh, but it’s too difficult. I really don’t think that …”

And yet – a couple of minutes later – she was not only getting herself down into the beginning stages of a stretch I highly recommend for overall back health and flexibility (not to mention feeling like a BAZILLION bucks all day long) – she was FEELING the positive effects for a while after that as well.

And this only with a 2:34 minute workout.

On the 0 Excuses Fitness System I specifically state the system WILL turn the average Joe into a fitness machine, and while that might come across as overly ambitious – it’s not.

In fact, I would NOT be lying to say that I’m “underexaggerating” if anything, my friend.

Believe me, though you can go on to CRAZY levels of fitness if you so desire with the 0 Excuses System (a.k.a yours truly) – the real, real benefit to this system is what it can – and HAS done for the average person.

So without further ado, let me make a brief checklist of what the average Joe needs in terms of getting fit –

a) a willingness to get off the ole “couchola” and do something.

b) know the right exercises and have the correct know how with which to “do”.

c) Avail themselves of a workout that doesnt take forever, and that can be done with no equipment in the privacy of one’s home

d) And finally, an “all in one” workout. No seperate routines for “strength” , “cardio” and “flexibility”.

There’s more, but thats the gist of it – in that order.

One of my students used to do the following after getting off work at 6:00 P.M. –

Hit the gym (about an hour’s worth) – apparently to “build more muscle on her legs”.

Then it was on to “yoga class” (another 45 – 70 minutes depending upon how much time she had).  (this apparently to “tone”).

And finally, it was off to the swimming pool for “leisurely cardio”.

And at the end of all this, she still couldn’t quite get rid of the “GM of P”, if you get my drift, hehe.

And thats a true example, BTW.

Now, I don’t know about you – but me? I’d rather NOT spend all day running around all over town trying to get my workout in at a dozen different places and achieve not even close to what I’d have liked to achieve from the initial workout itself.

I’d like to DIVE STRAIGHT IN – and GET HER DONE – and then get on with my life, my friend. 

And I bet you’d like the same thing too as well.

So quit “moseying around” and wasting time on a bazillion different workouts and “going hither and thither”. That’s a path to nowhere, partner. Honest.

Get started right now – in the privacy of your own living room – ONE step at a time.

Here’s how you can do it –

Join me on this ride as we make 2018 the very BEST year for you ever, my friend.


Rahul Mookerjee

P.S. – Almost forgot to mention deep breathing in the first bullet list I gave you up there. Ugggh … ah, but no worries. It’s all mentioned in the videos included with the system –

Slim fit apparel – the new “rage”?

Dear reader,

Was browsing around on the Internet a bit after sending you that last email, and my eye caught an ad for “slim fit shirts” – with a reedy looking character advertising some sort of “purple slim fit shirt”.

Not my sort of thing to say the least but I went ahead and clicked anyway, and it redirected me to a news site of sorts, and – long story short – apparently “slim fit apparel” is the new “rage” for men these days.

Now, I am NOT a “fashionista” by any means. You’ll find yours truly dressed in an old T-shirt and shorts most of the time and I care not if I’m at home, on vacation, or meeting friends – I dress in what feels comfortable to me, and the heck with the rest of it.

Sure – my shirts sometimes “billow” on me due to  my “X” taper, but so be it.

But anyway, here are a couple of the headlines I saw on the sites –

Dismantling the man-tents

It’s official, then. The majority of men agree that slim-fit shirts look better than the baggy, oversized man-tents so beloved of 90’s R&B singers, which hung around longer than a taxi driver’s bad BO.

Regular is baggy, men flaunt it with slim fits

Slim-fit apparel for men now makes up about 80% of sales at Lifestyle International, the departmental store chain, compared to a decade ago when it was just 15%. Managing director Kabir Lumba calls this growing demand as “the new normal” among brands that have a healthy mix of young customers. “Regular fit is now the irregular one and companies are offering it as an exception,” he says

And in case you’re interested in reading further (I wasn’t), the first quote has been taken from and the second from

Seems this new “rage” cuts across countries, cultures, and what not, and while I’ve got no problem if YOU are one of the “slim fit crowd”, personally, there are a few things I find ridiculous about this.

First, the “gym toned bods” (and I’m quoting from the article) that go for these looks are usually NOT the epitome of health themselves – and you can tell that by looking at them.

Look at the picture of the dude on the first URL I mentioned – and then compare him to some of the old timers – some of whom had TINY – but STRONG AS HECK – and functionally STRONG as well – waistlines.

Paul Bragg would be an example.

Or, compare the average “natty” dresser who goes for these sort of looks to Doug Hepburn – in case you don’t know what he looks like – cast a gander at the Shoulders like Boulders page right here – Shoulders like BOULDERS!

I don’t know about you, but I’ll take the “Doug Hepburn” or the old-timer look over this “new age” nonsense any day of the week, my friend.

Second, every time I buy something that is labeled as slim fit – it looks GREAT around my midsection and core. But guess what the problem is?

It’s a mighty – nay – MAMMOTH struggle to get my shoulders and arms to fit into these “tiny” slim fit T-shirts – and even if I do so, it feels way too uncomfortable and tight.

Apparently “slim” to most people doesnt mean “strong”. It just means a “waspishly unnaturally thin midsection” – usually achieved by all sorts of unnatural and unhealthy measures.

Case in point being the two dudes I wrote about a few days on my blog – the two that climbed the hill – and the one that literally collapsed after climbing the hill.

And last, but certainly not least – the other hilarious thing I see on a regular basis is guys with too much fat around their midsection trying to “snuggle” into those slim fits and passing it off as “a little body fat”.

Uh no, my friend, that tummy IS visible – and no amount of clothing will hide the facts, hehe. Bottom line (and by the way this was mentioned in the second URL I sent you as well – just so you know I’m NOT making it up, hehe).

My point in saying all this?

Is that the “modern day” worries way too much about extraneous B.S. which does NOT matter.

Heck, who cares about “slim fits” and “regular fits” and all that? All you should really care about is the following –

a) a functionally fit, strong and ATHLETIC body that is every bit as strong as it looks and then some – and this achieved via the right exercises that BUILD your body as opposed to destroy it permanently courtesy the ridiculous shenanigans that go on in modern day gyms.

b) HEALTH from the INSIDE OUT as opposed to “looks”

c) Last, but not least – a healthy and balanced diet as well as lifestyle.

And that’s all that really counts – to me, at least.

Now, a lot of you reading this will probably be “nodding your heads internally” at the “tummy fat” part, and I feel ya, my friend. I feel ya.

But running away from the issue and trying to hide it in baggy wear or even “slim fits” designed for those that are not quite that slim won’t work.

What works is a healthy lifestyle – and the right exercises – and that can be found right HERE, my friend –

Invest in yourself TODAY – and forget about all the extraneous nonsense floating about out there. It’s the best decision you’ll ever make.


Rahul Mookerjee

P.S. – I routinely have people commenting on my abs – and get this – CALVES – despite doing nothing “directly” for them. Despite not wearing clothes that “flaunt” my physique one darn bit (I ain’t no pretty boy, hehe).

YOU TOO can get those results – but only if you know HOW, my friend. And how is right HERE – 

Tracy’s training “session”

Dear reader,

An e-mail or so ago I wrote to you about a slight chance in schedule – Friday, it was I believe.

Ah yes. It got moved from Fri afternoon – Saturday morning and though I’m not a huge fan of last minute changes (as I’m sure you aren’t either) – ’twas an emergency of sorts she couldn’t control.

All good “in the hood”, hehe.

Anyway, this lady needs to get in shape – and QUICKLY, at that.

She’s got problems with her energy levels – way, way lower than a woman of around 35 should be.

Not only that – her entire back is FROZEN. I mean, inflexible as heck. When I first started out on some of the movements I teach in 0 Excuses Fitness (specifically, a variant of the best exercise there is bar none) – I thought I was inflexible, but my oh my, this lady takes the term “inflexible” to a whole new level (when compared with my own experience).

I mean, she could barely move more than – get this – an INCH or two in one of the exercises I had her do – and guess what.

She was breathing deeply for a good three minutes or so AFTER that – and the “stretch” (of sorts) took but a few seconds. Actually it wasn’t more than 3 seconds if I’ve got it right – and yes – I have – because I counted!

Amazingly enough though, she’s certainly not the only one out there with an almost immobile back and stiff shoulders – not to mention wrists which are permanently “curved” in terms of function from pounding away at the keyboard all day long.

Think your back is flexible?

Alright, well, let’s see you walk backwards down the wall – the way I teach – and then tell me how you do, my friend.

As for the squats – I’m just getting her started on some of those – and she was panting and out of breath after THREE repetitions.

And those three reps took a while to do because I had to teach her proper form first – as well as the CORRECT way to BREATHE – which is the whole point of the exercise.

Well, not the whole point – but if you don’t breathe right – you’re getting but perhaps 5% of the overall fat burning effect you would get if you WOULD have breathed correctly. And that’s not good, my friend. Not good at all.

Anyway, the padding around her midsection makes it impossible for her to get into a bridge, or anything near that – so I had her do a modified version of the bridge.

That is what I advise beginners to do in my videos. If you can’t get into the actual position as shown in the book, start by doing exactly as I show you in the videos – and you’ll be loosening up far quicker than you would if you tried to do it by “sheer dint of will power” as it were.

I also told her something I tell EVERYONE when they first start out – which is to – GO AT A PACE she can handle. And for her that was three reps.

Believe it or not, when it comes to the squats, THREE done in correct form and proper cadence is ALL a lot of folks can handle as well!

Do NOT race out and think you can pound out 50 or 100 the first time you do ’em. You won’t be able to walk right the next few days if you do that – mark my words on this.

And true to form, my student was “hobbling” a little after about 10 reps, at which I showed her a special thigh and hammie stretch to get some blood flow back to the region.

But she felt it, for sure.

Now, why am I telling you all this?

Well, first because she’s always told me she “has no time” for a workout. That she’s “too busy” to workout.

Well, today’s workout took a sum total of 2:34 minutes – including the “warm ups” – and it left her breathing deeply for a good bit after that.

Not only that – her abs felt tighter after just a few stretches that I taught her.

And that’s just the tip of the iceberg, my friend.

If you could feel that good – and SEE the changes in your body after ONE short workout – wouldn’t you go for it?

A brief 2:34 minute workout.

Too busy? My goodness, we all have two minutes, don’t we??

Second, to show you that YOU too CAN do it, my friend. It matters not if you’re a fitness “expert” at this point or if you are a rank beginner – there is something in this system for EVERYONE.

Do NOT get hung on the “I can’t do it” and “it’s too difficult” tags. It’s a colossal mistake, and Tracy made both these mistakes initially before realizing that YES – she CAN do it too – if she applies herself to it.

And that, my friend – is THAT!

Don’t forget to pick up your copy of the 0 Excuses Fitness System right here –

Two books, and five videos plus a bit of an “on the spur of the moment intro”. And a lifetime’s worth of workouts done 0 Excuses style – and with RESULTS to boot.

Can’t beat that, my friend.


Rahul Mookerjee

Gui lao “Ee Schong, Schong”!

Dear reader

So, I got done with  my 0 Excuses Fitness “living room” workout this afternoon, and was preparing to head out to “train” a student.

But ’tis wasn’t to be, my friend – not today at least.

A last minute change of plans on her end meant that her class is now scheduled for a tomorrow morning instead of tonight.

I hate last minute changes – don’t you as well? But, sometimes one can’t avoid them, so all good.

Being I ws temporarily at a loss as to what exactly to do in the time I had earmarked for her, I figured what better way to fill this time than to train – well – somebody – and that somebody goes by the name Rahul Mookerjee.

So,  I headed out to the park to do some pull-ups. Slow and easy, slow and easy – and as I was getting through the reps I heard a strange sort of “muttering” going on.

Going on behind me as a matter of what ,and the tone was incredulous, even “in awe” you might say.

This is what it sounded like.

“Gui  lao Ee Schong, Gui Lao ee Schong”.

And immersed as I was in  my pull-ups I didnt stop to think about it until the second or third set was over, and as I paused, I took in the two dudes who were doing their version of a “goggling halibut” as I did my pull-ups.

And then it hit me.

China – and these were Chinese people, and of course. He was trying to speak English, hehe, but “strong” came out as “Scchong”, or something to that effect.

Or perhaps it was “Zhuang”, which is the Mandarin Chinese word for “strong”.

“Foreign devil, strong, stronnnnng”

Whatever it was, words are NOT necessary at the best of times in certain situations and this was one of them. Even if he hadn’t spoken a word, the “tone” of his voice and the “look in his eye” said it all.

You know what I’m talking about, don’t you? That looks that says “REAL STRENGTH” as opposed to … ah, but we’ll get to that now.

As I moved away from the bars, both these dudes showed up to do their version of pull-ups, replete with grunting, and “pseduo warm-ups”, and plenty of “lat flares”.

You know – the stuff the “bros” love to flaunt at the gym.

But it wasn’t that so much that was downright CRINGEWORTHY as what they did later.

One of them literally “jumped” on to the pull-up bar and started swinging wildly back and forth like a monkey (sort of as if his shoulder was a hinge) and then started to literally “kick” – or “kip” his way up to about 10 or so pull-ups before his partner followed suit.

And the LESS said about the second guy the better.

If there were ever less sloppy reps (and a less sloppier physique, to be frank) I’m yet to see ’em.

In “Pull-ups from Dud to Stud I repeatedly state two things.

One being that my way of teaching you how to go from “DUD -> STUD” when it comes to pull-ups likely jars – and then some – with what most folks have learnt thus far about pull-ups.

Second, you DO NOT USE momentum!

Both “kipping” and using momentum defeat the very purpose of this exercise, my friend – and while you may be able to up the reps in a sloppy sort of manner this way, it will never ever build any sort of real strength.

You’ll never EVER build up to scary levels of real strength that way, and chances are slim or next to none that you’ll ever get comments such as the above directed at you if you do what you are NOT supposed to – and slim just left town.

Not only that – it’s an invitation to injury WAITING TO HAPPEN!

It never ceases to amaze me just how STUPID some folks can be when it comes to working out.

And you know what else is stupid?

Those nuts at the gym that “race” through multiple high rep sets at the lat pull-down  machine – an unnatural movement if one – and yet another open invitation to injury.

And no, that movement ain’t gonna build any real strength either and it will NOT – I repeat – NOT translate into real pull-ups done 0 Excuses style, my BROTHERS (and “sistahs”  as well, hehe).

Don’t be the nut that “cheats” his way to high reps on any exercise – but specifically pull-ups.

But, but but … I hear some of you saying. I’d love to do 15 or more reps per set!

I’m sure you would – and thats a great goal to have.

But you gotta do it the right way, my friend or NOT at all. I don’t care how many reps you do – I can make FIVE pull-ups done CORRECTLY tougher than 15 in sloppy form any day of the week, and thats NOT an exaggeration.

My course “Pull-ups – from DUD to STUD” has been turning folks all over the world from “ZERO” to “PULL-UP HERO” for ages now  – and if you’re one of those that want to be part of the latter category – well – hesitate NO longer, my friend.

Grab your copy right here – – and you’ll be hearing comments like the above in no time at all – directed at YOU!



P.S. – And yes, this advice applies to both men and women. Ladies, do NOT think for a minute that you cannot do pull-ups and do them as well as or better than  men. Oh YES you can if you APPLY yourself, “sistah” – OH YES, you CAN!

P.S. #2 – By the way, simply nodding the head and saying “I’ll do it tomorrow” (or “soon”) don’t count. Nodding the head only counts if you take PROMPT ACTION to BACK up that nod – and here is where you can undertake that ACTION – –

How I built a barrel chest

Dear reader,

If you’re interested in developing that “barrel chest” (along with a PAIN FREE UPPER BODY) – then read on.

This might just be the most important “missive” you’ve got from me thus far, my friend. Drop everything you’re doing for the next few minutes until you get through this.

Back when I was a kid in high school, I was one of the skinniest guys around. I wasn’t much of an exercise fanatic back then – but something I’ve always wanted to have, is a huge upper body.

At that time, I had no idea about how to train the body, or what parts of the body are the most important to train – or anything like that. All I knew was that I wanted a huge barrel chest along with arms to match.

And mostly for the “look” – it’s sad, but true, that most kids at that age don’t have an inkling of what REAL strength can do for you.

A few years later, I started to train regularly, and started doing push-ups on a regular basis.

These didn’t quite give me the results I wanted, but then I found out I wasn’t doing them right. Once I started doing them right, I started to see results.

Fast-forward a few years, and I’m doing like 250 push-ups per workout – on a daily basis – which is not a bad number to be cracking off daily.

And I got more than the results I wanted from this routine but, I still wasn’t quite growing out of my shirts like I wanted to. I had a flat stomach, a strong chest – but my shoulders, while not under developed by any means, weren’t bursting out of my shirts.

But, there was ONE thing lacking in my routine – and that was doing push-ups from a handstand position; in other words, handstand push-ups.

Ever since I started doing this amazing exercise, I’ve never looked back.

My upper body strength has skyrocketed – and my chest and shoulders have grown broader than ever before. I’m 37 years of age at the time of writing this, and not exactly a spring chicken any longer but I have a far stronger upper body than I’ve ever had before in my life.

Not to mention my waistline – it’s currently way SMALLER than when I was “supposedly” in my prime at the age of 23!

And folks keep asking me if I go to the gym and lift weights.

My answer is always, NO. It’s an honest answer. I don’t lift weights, but remember that body weight exercises done correctly will give you even more “bang for the buck”, and the example I’ve just given you is a case in point.

Even if you aren’t interested in looks or strength, the handstand push-up does MORE than that.

It rehabilitates and builds up your shoulder muscles, as well as the surrounding tendons and ligaments. Remember that strong muscles are useless without strong connective tissues, and the handstand push-up goes a very long way in rectifying that problem.

I’ve heard of many a case of an injured shoulder getting better – and pain free, and STRONGER via this exercises. Done correctly, there is no reason why you should not benefit from this movement either!

Learn more about this amazing exercise, and how do it right HERE –


Rahul Mookerjee

P.S. – And no, for those of you that think “living with upper body pain is something that you can’t avoid” if you’re into strength training – well – think again, my friend. Get cracking on the handstand pushups the way I tell you to in the course ( – and work on the supplementary exercises as well – and THEN tell me.

I bet you’ll be singing a different tune altogether.

20 second abs

Dear reader,

Give me 20 seconds of your time right NOW – in person – and I’ll give you a set of abs – a set of “carved” abs as it were.

That’s right.

You heard me, my friend. In fact to be honest 5 seconds is probably all you’ll need before you start to really “feel the burn” hehe, and in areas and muscles of your body that  you never thought existed.

Move over all the excuses that people these days love to throw out about being “busy”. Heck, exercise done the right way doesn’t need to take more than 15 minutes tops – and YES – 20 seconds on some of the movements I do are MORE than plenty for most people.

In fact the average person would be torched after a few 5 second repetitions of some of this stuff – and that is NOT an exaggeration.

Anyway, this was one  of the things I did today after my regular 0 Excuses workout as a finisher, and oh boy –  what a finisher it was!

Advanced indeed, and even I was huffing and puffing after about 15 seconds, and damn near collapsed on all fours after 20.

My oh my, what a finisher indeed, but I made it through 5 sets of this exercise – 20 seconds or thereabouts each.

This, along with other advanced exercises will be mentioned in great detail in my new “King Kong Fitness” book – and NO – what I’m talking about right now does NOT involve any form of running, or (amazingly enough) anything done “fast”.

In fact the portion of this exercise that really torched my entire body – specifically the abs – was – get this – GOING SLOW!

That’s right. Going faster is actually easier on some of the advanced variations – and while that might sound like a hard pill to “believe”, it’s true my friend. It’s certainly true.

Anyway, you’ll have to hold on to “yer hats” for now on that one as King Kong Fitness is still in the works, but for now, the key thing to remember is that exercise done right does NOT need to involve long lengthy routines.

That’s part of the reason I hate gyms and the “treadmill to nowhere”. Not only are a lot of the exercises done in commerical gyms BAD for you in the long run – they also waste a heck of a lot of time.

And time as they say is money, hehe – so why would you want to waste it?

I detail plenty of routines in 0 Excuses Fitness that would get the average whippersnapper huffing and puffing within 5 minutes flat, and thats on the BASIC stuff.

My goodness, every one has 5 minutes to spare, don’t they?? Wouldn’t you want to get your cardio in in 5 minutes or less rather than waste an hour or so at the gym – not to mention the traffic etc?

I’m sure you would, my friend. I’m DARN sure what I’d do, at any rate, hehe.

So crack open your copy of 0 Excuses Fitness today, and get cracking on some of the routines – it’s the BEST investment you’ll ever make in terms of health and fitness, my friend.

The 0 Excuses Fitness System

All for now – back later!