Squats – an important reminder

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Dear reader,

I mention repeatedly in the 0 Excuses Fitness System (in the videos) that the exercises should be approached in a methodical manner – and that learning good form is paramount before trying to do higher reps – or mega high reps.

Many of you that are currently on the System know how important it is to heed this advice – both sections of it.

For those that haven’t done a lick of exercise in years, and even those that are used to “pounding the pavement” or working the machines at the gym, these exercises can be a “rude” (and welcome in many ways from a health perspective) awakening.

And no other exercise encapsulates that above statement better than Hindu squats, my friend – done the way I teach you in the System.

Hindu squats are a great, great movement – and have been done by Indian wrestlers for centuries – and can be done by YOU as well – to achieve great results both in terms of fat loss and building muscle on the entire body – especially the legs, shoulders and chest.

But they have to  be done right – and the way a lot of people teach this great exercise is flat out wrong.

Not only that – the key is to go slow and steady on these exercises. You do NOT aim for 100 straight reps in proper form – or even 50 the first time you begin.

I mention this in the video, and I’ll say it again – you start out SLOW – not only with the squat – with all the exercises – but especially with the squat.

Many years ago, I thought I was in great shape. I used to hike a steep hill daily and do some pushups etc afterwards – and I “thought” that sort of thing had me in great shape.

And it did – I DID lose a lot of weight and build muscle – and yet – the first time I tried these squats, I made the cardinal sin of thinking “Oh, those are easy”. Easy Peeze.

Yeah. Right.

And then I made cardinal error #2 – which was to bang out like 75 of them in a row once I got the hang of them (so I thought – I was WRONG).

I could barely walk for two days after that – or three, if I remember correctly. I was hobbling up and down stairs – and even walking on level ground was a “chore” – and remember, I was not exactly a couch potato to start with.

And if you’re an advanced man? Think you can just jump into high rep squats from the get-go – or after a hiatus?

Well, let’s see. I have not been doing squats over the past couple of weeks – not because of any other reason other than the fact I’m trying out some new and even more advanced stuff – mostly done outdoors (since the weather is excellent these days in my “neck of the woods”).

Well, I was in the middle of this yesterday when the weather suddenly turned inclement and it started to pour cats and dogs.


I took cover, waited for a while, and waited for the storm to pass – but it didn’t – so guess what I did while waiting.

That’s right – I figured I’d pound out a few squats.

25 – and as I flew past that number it was on to 40 – then 60. 100. A brief breather, and then I turned around and saw an old man (and his dog, apparently as well) trying to follow along with me.

No problemo, hehe – and I continued on – until I reached 250.

Now, I routinely used to pound out  500 of these every workout until a while ago, so – and for an advanced man like me – you’d think 250 would be no problem even after a short break, right?


I woke up this morning, and my thighs feel like they’ve been beaten to a PULP – especially the outer thighs.

I’m certainly not at the point where I’m hobbling around – but I can feel it, for sure.

I should have stopped at 100 – but I didn’t – and I’m feeling it now!

So that right there should answer the question I posed above.

Moral of the story?

For those that are still “on the fence” about the 0 Excuses Fitness System or any of the other exercises routines on this website because “oh, it’s so easy” – well – you’re WRONG – it’s anything BUT – and it delivers RESULTS accordingly as well.

And for those of you that are already “on the stick” (good job, by the way!) – well – take it slow and steady, my friends.

It can be very tempting to jump into higher reps, especially when you see me banging out 250 pushups in a workout – and when you hear me saying that I did another 250 the morning the video was filmed (before the video, that is) – which makes it an even 500 for me for the day.

But tempting though that can be – make it goal if you’re just starting out – and progress towards that goal in a sensible, methodical manner.

Remember – Rome was not built in a day. Skyscrapers don’t just “sprout” from the ground without a solid foundation.

It takes time, dedication and effort to build that foundation – but once you do – WATCH OUT.

You’ll be all the better off for it!

Well, my friend – that’s it for now. The weather appears to have cleared up, and I’m off for one of my advanced workouts!


Rahul Mookerjee

P.S. – Like the tips I send out in my daily emails? Want more – and more – on a regular basis? Well, if you’re a member of my coaching programs, you’ll have access to all this – and MORE – including custom made workout routines tailored for YOU and your goals – personalized advice from me, and much, much more.  If you’re truly serious about achieving your health and fitness goals, then take action NOW, my friend. Fill out the application form here – –  http://0excusesfitness.com/coaching/ to be considered for the 0 Excuses Fitness Coaching programs – it truly is the one of the BEST decisions you will ever make.

P.S #2 – By the way, please only fill out the form above if you’re a SERIOUS candidate. “Lookie lous”, fence sitters and time wasters are not wanted. I only want those who are truly committed and serious about taking their fitness to another level altogether. If that sounds like you, jump on board NOW.

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