Dear Reader,

Many moons ago, yours truly was a skinny 19 year old in college in the Southern United States.

The many beers I’d gleefully down (ah, little did I know back then!) hadn’t quite caught up with me back then, and while I wasn’t quite a “clothes hanger” (as my mom was called by one of her husband’s friends when she got married), I was pretty darn skinny regardless.

Those were the days, of course. I’d be wearing jeans three times my size – why? Well, the “hipsta’s” did so I had to, of course …

Anyway, I was required for some reason or the other to go to a career counselor at some point during school.

Now, although my habits and way of thinking was way, way different back then than it is NOW – there was ONE thing that was the SAME – and that was that I did NOT want to work a full time job – EVER .

And if I did so, I didn’t want to work an 8-5 job.

Turns out that one of the best and most successful jobs that I’ve worked (which was in theory) a 9-6 job somehow “morphed into” exactly what I’ve mentioned above – – where I did most of my work from HOME – – but that’s another tale, and I’m not going to get into it in this email – – but you can, and should read about it right HERE – – http://0excusesfitness.com/products/10-commandments-of-successful-sales/ .

That above book will work for those trying to make sales in any economy, btw, but back on track.

So I was sitting there in her office, fidgeting away nineteen to the dozen. Legs shaking furiously, arms constantly moving, and thus forth.

In walked the lady, a 40 something year old dame with (admittedly) more than a bit of extra flabbage on her, but she was attractive nonetheless.

We spoke briefly regarding careers, and then she made the comment.

“Do you exercise a lot?”

“Uh …. ”

I hadn’t really thought about it at that point.

“No, oh, ah … yes, I guess I do”

And I was about to rattle off the fact that I climbed seven flights of stairs to my dorm daily (and never took the elevator, so I could sneak in a few brews) and swam 50 laps in an Olympic sized pool just cos it was “fun” – plus walked all over campus between classes and work etc – but just as I was about to, she spoke.

“You fidget so much! Of course you’ll be skinny”

Huh?? Fidgeting to burn calories??? Now how dumb can THAT be?

If fidgeting and silly movements of that nature burned calories, all the general populace would have to do would be to plonk their bootocks down on their comfy (or not) office chairs all day and do what most do anyway – which is to fidget and clock watch for the majority of the day.

And if you thought THAT was silly, well, here’s what I saw on a Twitter account of an old boss of mine (a great guy by the way) –

“Don’t sit still. Fidget, stand and chew gum – such activities have been shown to help torch an extra 300 to 2000 calories per day”.

Apparently this came from a “NEAT” philosophy – which translates into “Non exercise activity thermogenesis (sp?)”

I was going to research this a bit more, but the entire statement is so ridiculous and retarded that a quick Google search was all I did, and I didn’t even click on the neat guy’s website.

In short – it’s yet another concept that panders to the lazy – and promotes exactly what it should NOT – i.e. the idea of sitting on a couch, doing nothing and losing weight.

Uggggggh. Ditto for all the tummy trimmers, “fat loss bands”, and all the other junkola out there – stuff that doesn’t work, and yet sells – and why? Because it panders to the “lazy amongst” us.

And as for bunny crunches, the LESS said the better. Ugh! If there was ever a more useless exercise than the crunch (well, other than the bench press), I’m yet to hear about it.

Heck, I don’t know about you – but even if this were to be true – I’d rather get my exercise in within 15 minutes or less- and then ENJOY the rest of the day without fidgeting or worrying about “how many calories I’d burn during my workout”.

I’ve written before that I’ve never counted calories in my life, and never do – and I never will. And if that annoys the fitness pundits, so be it. The ball busters in the 0 Excuses Fitness System ensures that I never need to do so – and results speak for themselves.

As they say, results talk, and B.S. walks. Well, I modified the saying a bit but you get my drift. 😉

Last, but not least, if you’re REALLY looking to torch calories, then shaking your bum about on the office chair or “twitching” or moving your legs a wee bit or even chewing the almighty GUM ain’t-a-gonna whack dem lard lumps.

What will do is brief, intense workouts such as the type I detail in my Advanced Hill Training course. And yes, you CAN do these workouts on flat ground as well in case you’re wondering.

You literally CAN eat more – and weigh less – and if further proof is needed, well, look at what happened to yours truly during the mayhem of Lunar New Year 2018. All detailed on the page and the book – take a gander if you so choose – – and literally FEEL the fat stripping off your body as you go through these movements!

Ok, my friend – that’s it for now. I don’t know about you, but I’ll be doing my sprints later on tonight. You’re welcome to join me – or fidget away as I sprint, hehe.

Best,

Rahul Mookerjee

P.S. – And if this email has you fidgeting internally and has got your thumb “itching” to press that order button to see what the fuss is all about, well, don’t “fight the urge”. This itch is a good thing – and you DO need to scratch it (while burning calories apparently, hehe) – – and here is where you can scratch dat itch – – http://0excusesfitness.com/0excusesfitnessystem/

 

Dear Reader,

A couple of emails ago I wrote about the bestselling “Psycho Cybernetics” book – a book that has changed my life to be honest, and a book I highly recommend YOU pick up as well to improve your life.

I care not what “stage” of life you’re at – much like the 0 Excuses Fitness System itself, there is something for everyone in that book. Grab it now if you’re so inclined – and thank me later!

Anyway, Dr. Maltz makes an excellent point in the book about the past.

I’ll paraphrase. “The minute you stop letting the past control you is the moment the past loses it’s power over you”.

I might have erred a bit in quoting the exact words, but that’s the gist of it. And it’s so true, my friend. It’s so true.

And as I woke up this morning, I saw a meme on Twitter which said this – “Forget your past. Forgive yourself. And begin AGAIN!”.

I may share this to our Twitter/Instagram accounts – stay tuned – but for now, why am I telling you this?

Well, for obvious reasons, but first off, when I first started to embark on the fitness journey of my life, I had NO inkling that I’d receive some of the most negative comments I hadn’t even imagined (to be honest).

“Oh, yes, you’re getting fit now – but so what? You’ve been fat before!” (this from a significant other from whom you’d least expect such comments).

“Oh you’re doing good at them pull-ups but it’s not going to last. It never does” (this from a friend – a good guy no less!).

“Oh, that’s good, but will you really be able to keep the weight off?”

Astounding as it might sound, my friends, this is exactly how it is when you embark on a new venture, either life or fitness related. There are very few people that you can expect any sort of genuine support from to be honest, and it’s NOT their fault either.

Folks are subconsciously programmed to “brings others down to their level” – whether that level be fitness related or life related is a moot point.

If they’re seeing you get super fit – and STICK to a routine – while they’re not – well, guess what’s gonna happen.

Thats why I’ve always maintained you’re best off keeping your goals to yourself bar a few select people who raise your energy / vibration levels as opposed to lowering it.

If you feel enthused and “raring to go” after telling someone your goals – well, thats the right person to share ’em with.

If you on the other hand (and this is common) feel a sense of “lethargy” (or even hopelessness and frustration) creeping in upon sharing dem goals – well – wrong person, my friend – and believe it or not, those closest to you can and ARE (albeit unknowingly) often the biggest energy drains.

Anyway, in terms of fitness, what does all this mean?

Well, simple.

You might have been fat – but that’s not your destiny, my friend. Follow the right programs, and you can accomplish virtually ANY (and then some) fitness goals you want to achieve.

Forget the errors you made, and the number of times you fell of the wagon.  It really don’t make a darn bit of difference at this stage.

We all mess up. We all make mistakes. That’s life.

Learning from them mistakes and moving on – and making corrections is key.

Last, but not least, when I say “forget” – I don’t mean erase the memory altogether from your “hard drive”.

What I mean is to erase the negative emotions associated with that image in your mind.

So you were fat. So you were a lard lump – or maybe you are NOW.

So what?

So long as you’ve made the decision to get on the right fitness program and STICK to it come rain, hail or shine – that is what ultimately matters.

As the good Doctor famously said, once you erase the negative emotions of the past – the past stops controlling you, and you’re free to scale peaks you never previously imagined possible.

Well, my friend, that’s it for today. I trust this will inspire – and if you workout today – make sure you follow the best darn exercise System there is on this planet, bar NONE. Here is where you can pick up a copy – – http://0excusesfitness.com/0excusesfitnessystem/

I’m off for now. The daughter is off to school, and we’ve got a few hours of peace and quiet – – hopefully!

Best,

Rahul Mookerjee

P.S. – More such motivation is available in the 0 Excuses Fitness BOOK. No, it’s NOT just a fitness related book in that regard!

Dear Reader,

I borrowed that line from one of my favorite movies – a Denzel Washington flick “Training Day”. If by any chance you haven’t seen it already (though I’m sure you’ve heard of it) – go ahead and see it – you will probably love it.

Training Day is essentially a movie about a corrupt to the core narcotics office r(a Detective) – and a rookie cop trying to enter the “hallowed” realms and become a “narc”.

What happens thereafter and the various shennanigans that take place are for you to watch, enjoy and critique (and thus forth) but there’s a line in the movie where Denzel sagely instructs his protege to “be a wolf, not a sheep!”

“To protect the sheep, you gotta become a wolf. Are you a wolf, dawg? Or are you a sheep?”

He then howls like a wolf and instructs his protege to do so as well.

Said protege does, and apparently doesnt do it too well on the first try.

“That’s not a wolf! That’s a rooster!” cackles the wily “Alonzo Harris” (Denzel’s character in the movie) “Give me a wolf, dog, a wolf!”

All in good fun – I enjoyed the movie – I’m sure you will too!

Anyway why am I telling you this?

This morning I posted something similar on my Instagram. The caption of the picture ran thus “Wolves don’t lose sleep over the opinion of sheep”.

So true, my friend. So true – -and the only thing missing was to ask you, the reader, to howl like a wolf if just to agree, hehe.

Way too many people are influenced by what the masses – or what I like to term as the “sheeple” out there say, or do.

This is one prime reason the vast majority of people never end up following their dreams or true passion in life – or more accurately, never even start or try to do so.

“It’s  not going to work”. “You need something stable” “That idea won’t work! No-one’s does it before”

And thus forth, and the babel of “no’s” ends up drowning out all but the most determined of YES’s.

And if you’re on this list, and enjoy  our daily dispatches, YOU, my friend are likely part of the “most determined” gang – that is determined to do what they want regardless of what others think, say or opine.

And so it should be. Heck, no-one thought Henry Ford’s idea was a good one until he finally did it – and I don’t think anyone can argue with those results, can they?

No-one thought Edison would actually invent the light bulb after his 10000 or so failures – and after being put on the reject list at school – but he did, my friend. He also went on to invent many more things – although we associate the light bulb with Edison, the man has invented many a thing other than that as well.

Always remember that you’ll encounter nothing but negativity and naysayers for the most part when you first start to tackle a goal you want to blast through.

This is, in part, one of the reasons I rarely, if ever share my goals with anyone – family included.

More on that later, but fitness wise, rest assured that if you’re just jumping on to the 0 Excuses Fitness bandwagon after being tired and disappointed with the results you got at the gym, or from pounding the pavement galore, then you’ll get plenty of comments directed at you.

And most of them will NOT be complimentary.

“Heck, just pushups! How on earth can pushups constitute an entire workout!”

“500 squats! Everyone knows that one can’t build strength without weights – and more so, once you can do 10 reps of anything, you’re not getting any stronger once you progress past those 10 reps!”

And so forth. The sheep will bay loud and clear, but the wolves will be silent – and keep on doing their thing – and THEIR results, at the end are what will shine through.

I’ve mentioned the 120-60 kgs story here. I’ve mentioned how I do the exact opposite of what the “sh-experts” say, and still accomplish way better results than the average trainee.

And so can YOU – my friend – so can YOU – but only if you’re a WOLF.

That decision, as ole Alonzo would say, is yours to make.

“YOU have to decide whether your a wolf – or a sheep”.

Sage indeed, and if you’re interested in being a wolf – and joining up with others that are wolves as well, well then get cracking on the very same thing your brethren do – and do on a regular basis right HERE – – http://0excusesfitness.com/0excusesfitnessystem/

It’ll stand you in better stead than being a sheep – that is for sure!

Best,

Rahul Mookerjee

P.S. – Howl out – and do so LOUDLY about anything you so desire via our social media accounts – – Twitter (@0xcusesfitness) and Instagram (@0excusesfitness) would be great places to “follow” us. Remember though, no sheep allowed – you gotta be a WOLF – and a 0 Excuses one at that, hehe. . .

Dear Reader,

I’ve been dealing with some crap as of the last day or so – things that annoy me.

Things that get me down – but things that most importantly, I HATE.

Funnily enough, other than those three things, everything has been great since Thursday (remember THAT day?). I’ve been progressing along the path to my current goals – I’ve been getting great workouts in – and things have generally just been falling into place – except for said occurences above.

Yours truly (as readers of this email list know) is HUGE on visualizing and feeling good as opposed to just “thinking” positive (which IMO hardly ever works without the correct emotions attached to it).

But I’m human as well, and last night was a time that a lot of negative emotions somehow bubbled to the surface, and I was “struggling” to deal with them.

“How can this happen?” “I’m the guy that’s feeling good – and good things are happening, and yet …”

Well, this morning I woke up – feeling great as usual, and investigated the root cause of WHY I was feeling down.

Turns out it’s actually good those bad things happened – because a) I could acknowledge that they did happen – and work upon dissipating those negative emotions rather than letting them swirl around in my sub conscious – and b) because doing what I just said put me on the path to yet another new goal – something that excites me tremendously!

I’m not going to divulge what that goal is just as yet – but rest assured I will when the time comes.

In the meantime, and in a nutshell – the reason I’m writing to you about this is this – sometimes bad things (or undesirable outcomes) occur to us DESPITE us feeling good – and positive – and doing all the right things.

It’s easy to question one’s faith in the Universe at such times. We’ve all been there, haven’t we?

But the bottom line is this, my friend – the Universe is looking out for you – and it’s giving you what you really WANT!

Undesirable occurences, annoyances, and other “life issues” are but mere stepping stones to what will ultimately be the NEW YOU – and this belief is KEY to accomplishing (or manifesting, as some like to say) whatever goal it is that you aspire to achieve.

Take it all in stride, as it were.

Dr. Maltz wrote about how a missile “zigs and zags” before it gets to it’s ultimate target in his bestselling Psycho Cybernetics book – a book I highly recommend you pick up (and no, I get nothing for promoting it).

Your mind, and the Universe connected to it works in the SAME manner, my friend. Those minor blips will occur – but so long as the goal is clear, you’ll end up using those blips as stepping stones to greater achievement –  as I did this morning.

Ok, so what does this mean in terms of fitness?

Well, let’s say you’re about 50 kgs overweight, and looking “longingly” at all the slim fit jeans at the store you could never fit into right now.

Let’s say you’ve just watched a movie – where the actors have chiseled bods – bods that you WANT – but don’t have as of now, and can’t even “dream” of having at this point?

Believe me, I’ve been there, my friend. I know how it feels – and yet, all this is a sign from the Universe that you CAN have what it is you want in terms of fitness.

If you couldn’t – you wouldn’t be coming into contact with your “ideal” shape – it’s just that simple!

Belief when translated into solid action can produce astounding results, my friend – and yours truly is living proof.

That’s what is great about the 0 Excuses Fitness System. As you progress along to higher reps, and better performances in the exercises, you not only train the muscles and body – you train the internal systems of the body as well – the most important of which being your MIND.

Yes, these exercises make you CALM – in a way you’ve never imagined possible before. If you don’t believe me, crank out 50 reps of the best darn exercise ever, and you’ll see exactly what I mean.

OK, so that’s the motivation for today. Have a great Sunday — and if you work out today — make it a great, great one!

Best,

Rahul

P.S. – I’m off to take my daughter off for a haircut (well, trim, to be exact) – – but before I go, here is a little pearl of wisdom for you – courtesy Dr. Maltz –

The word cybernetics comes from a Greek term that means ‘a helmsman who steers his ship to port.’ Psycho-Cybernetics is a term I coined which means, ‘Steering your mind to a productive, useful goal …. so you can reach the greatest port in the world … peace of mind. With it, you’re somebody. Without it, you’re nothing.

Dear Reader,

One of the most commonly asked questions, by newbies and “seasoned pros” alike is this – how long do I need to go for to get a very good workout.

I always smile when I’m asked this question – because I know the hidden “insinuation” behind said question most of the time.

“I’ll have to work out for a long, long time” the person is likely thinking, and this then tends to (for a lot of people) translate into excuses as to why they can’t workout, why it isn’t “going to work” for them, and so forth.

And my answer is usually always the same.

“It depends … and usually NOT for very long to see results”.

What do I mean?

Well, in terms of the “depends” part – it does really depend upon your goal. If you’re training to run a marathon, for instance (NOT the ideal way to train, but your choice if you so choose) – then you’ll obviously have to go the distance and train a while.

It goes without saying that the more time you put into ANY skill the better you get at it. That is just an inescapable fact of life – and fitness as well.

But here’s the kicker – you do NOT need to go for very long to see results.

I espouse 15-20 minute workouts in the 0 Excuses Fitness System, and with good reason. You can see me wheezing and panting for breath towards the end of the 250 + pushup workout – – but here’s the REAL kicker – – you don’t even have to go for that long.

Jaws will likely drop when I say this, but you can get ball busting, FAT BLASTING workouts in as less as 10 – or even THREE minutes – or even a MINUTE to be honest.

Yes, that’s right.

This evening I was planning on hitting the heavy bag for about an hour. I’ve been sprinting and doing other things the rest of the week, so figured the bag would make for a solid workout as well as a nice “end of the week” interesting workout/break from the usual routines.

There are plenty of things you can do on the heavy bag, and today’s agenda was simple – form – and POWER.

And let me tell you one damn thing – after my initial “warm up” jab round, I dived straight into the heavy duty stuff – and boy oh boy, the sweat started to pour off before I knew it.

I was hitting HARD (and with proper form) without a break (and with my hands up) for the majority of the three minute “rounds”, and let me tell you  – 20 seconds or so is ALL I could handle of this heavy duty, relentless “pounding” (again, in proper form).

And more than the striking power this builds, talk about CARDIO! My heart was hammering nineteen to the dozen ALL throughout the workout pretty much, and I ended up collapsing after 45 minutes – this WITH breaks – and trust me – you DO need ’em if you’re hitting the bag heavy and hard for any duration of time.

Truth be told though, I could have probably ended that workout after 8 minutes or so – and STILL have gotten a lot of the benefits I did from it.

As I lopped off to the shower afterwards, I was STILL sweating. I must have stood in the shower for a good 10 minutes or so – – and right now, as I sit here typing to you? Well, I’m still sweating ever so slightly – talk about an “afterburn” – and fat burning WAY after your actual workout!

And why just the heavy bag?

When I first started doing Hindu squats, a cornerstone exercise in the System, I could barely get 30- 40 in a row in proper form. Took me a while to get up to 50 in about a minute or so, and trust me, it wasn’t easy.

You’ll see me starting to breathe heavily after 50 squats in the video – this from a guy who routinely pounds out 100’s of them on a regular basis.

And when I finally did get to 100 – when I started – 3 minutes or so was how long it took – and my legs and entire upper body was SPANKED. Believe me and trust me later, Hindu squats are an excellent and much overlooked form of cardio – – you can literally get in great workouts with these in FIVE minutes or less.

So that’s a long answer to a short question.

Not for very long at all, if you’re doing things the right way!

OK – that’s today’s tip. I’ll be back again later. In the meantime, don’t forget to have a great – and quick workout in today – and some GREAT, great weekend workouts as well!

Best,

Rahul Mookerjee

P.S. – Yet more “quick’n’dirty” workouts that leave you in a heap in 30 seconds or more are listed right HERE. You’ll want to get your paws on this QUICK, my friend – at least if you’re serious about your health, fitness and burning lard off your frame quicker than you ever imagined possible. Again, here is that link – – http://0excusesfitness.com/advanced-hill-training/

Dear Reader,

I was going through my routine this evening at the park when I heard a small voice (not unlike that of my daughter) pipe up behind me.

“Can you do that, Papa?”

“Um, I don’t know, dear. Maybe I can … ” responded the guy it was addressed to – likely her Dad, but I’m not sure.

“Just like that Uncle. Can you do them like that Uncle is?” she said, and though my back was towards her, I knew who she was referring to, of course.

Now lest you get confused, Indian kids in general seem to have this habit of calling adult males / females “Uncle / Auntie”. Why this is done I’ve got NO  idea – probably yet another cultural relic of the British “Raj”, but whatever it is, can be kinda cute at times – especially when 40 year old refer to 70 year old as “Auntie” as well!

Anyway, the whole scene reminded me of my daughter – she was likely 4 as well, but that is where the resemblance stopped in terms of the situation.

The little girl attempted to climb the monkey bars, but the Mom reprimanded her.

“Wait, darling. Let him (me) finish first. You’ll get hurt”.

Once I was done, the father clambered on to the bars. Now this guy had a massive broad chest – which is good, of course, but “rounded” shoulders, and a huge ponderous belly to boot as well (as well as a backside starting to hang down to his ankles if you get my drift).

In short, the typical gym goer that focuses on pumping and toning the pecs – and the utterly useless exercise known as the bench press to the exclusion of just about everything else.

He grabbed a rung , and spoke.

“Papa’s fingers are slipping, baby. It’s too hard!”

Hehe. No surprises there, and as I resumed my workout, my thoughts shifted to pull-ups, and the folks that can’t do ’em regardless of what they do in the gym.

Is it any wonder that they can’t do pull-ups – when they fail- and fail miserably at that at one of the BASIC building blocks, those being the monkey bars?

Worse, they consciously choose to ignore this exercise as “kiddie stuff” – and I’ve seen this when personally training people as well.

Big big mistake, and yet – no skin off my back at the same time. I can but lead that horse to water – I can’t make it drink!

Look, monkey bars, and workouts done on them are one of the MAIN KEYS to even starting to do pull-ups the right way – let alone pound out rep after rep effortlessly.

Believe me now and trust me later, this ONE key alone will have even advanced trainees getting their pull-up numbers to shoot through the roof if they do it right.

This, and other such tips are mentioned in my bestselling “beginner” course on pull-ups (which BTW has enough to keep you occupied for a long, long time) – and you can grab it right HERE – – http://0excusesfitness.com/pull-ups-from-dud-to-stud-within-a-matter-of-weeks/.

Anyway, I got a great one in. Sprinted back to the park to pick up my daughter from basketball class, and lo and behold, saw the wife coming in from the opposite end of said park to to the same.

“Let’s lace up my shoes”, was her response. “Lets go for a run!”

And we did that, and as we did that the heavens opened up – and it poured like it’s never poured here before.

We could have run on indoors, but chose to stay outside getting drenched. My daughter had a ball jumping in the puddles, and she’s snacking on cornflakes right about now.

This sort of thing is what I mean by living life in the flow, my friend. Just let life unfold. Do what strikes you as good on the spur of the moment – and do so like a young kid – fully immersed and with nary a reservation either.

Incorporate this sort of attitude into your workouts as well – along with a modicum of planning and common sense – and you’ll be NIGH amazed at the results you achieve!

Ok – that’s it for now. I’m out – and if you work out today – make a it a super, super one!

Best,

Rahul

P.S. – I speak on the site about how I went from 120 – 60 kgs on my program, and that’s NOT an exaggeration, my friend. Its not – and what is more, those results are possible for YOU too – if you choose to “get on the stick” and do what is required without ANY delay. Note that I only want DOERS investing in my program. No lookie lous and excuse makers please. It’s a select bunch of individuals indeed, and you can join us right HERE – – http://0excusesfitness.com/0excusesfitnessystem/

P.S #2 – Still not convinced? Still think the average gym gorilla can bang out reps of what I do on a regular basis? Well, take any one of said gorillas and get him working on a good monkey bar session. I’ll be a monkey’s uncle and a pig’s ass rolled into ONE if he can even get past rep #1 of some of what I do, let alone an entire workout …

 

Dear Reader,

When I woke up this morning, I KNEW something was different.

I couldn’t quite place my finger upon it – but something felt different in a GOOD (and different way) – and I’m not quite sure until now how to describe that feeling.

I generally get these sort of “awakenings” after intense / lucid dreams – and I’ve written a lot about those in the past as well, but funnily enough, I had ZERO dreams last night.

None. Nada. Zilch. Zip. Shunya. Mei you. And so forth …

And yet, EVERYTHING from the moment I woke up unfolded in a good way – right down to the smallest details.

I went to get some groceries from a store which normally has a queue about as long as the Eiffel Tower and about as “winding”. No problemo for me, I don’t mind waiting, but ’twas NO line today – and yet – immediately after I left – a LOOOOONG queue formed.

So quickly, and right AFTER I left – as I’ve said before, there ain’t no such beast as coincidence, my friend. Things happen for a reason.

Things just flowed from there on in. In case you haven’t noticed, we’re BACK up online (this happened late last night to be sure) and the access speed issues seem to have been finally resolved. Hooray!

And last, but not least, in a long, long line of “good things that are happening” – a wonky laptop I’ve been using for the past few days (it’s got a lot of stuff on it that I’m condensing into a new manual of sorts) suddenly stopped acting up, and is back to “almost perfect” status.

I feel GREAT – this without doing a single pushup – pull–up – dip – or squat (though I did plenty last night).

And I’ve no doubt this sense of inner calm and contentment will persist throughout the entire day.

Those of you that know me know that I generally “live in the flow”, and am a huge proponent of doing so.

Not for me the plans chalked out to the last T. Sure, I make plans often, very meticulous ones – but NOT when it comes to the “business of living”, as I like to call it, hehe.

I let life unfold. Often times things don’t occur as I wanted them to be – so be it. Key to achieving great things is to a) live in the flow and b) figure out how to “detach” yourself from what you’re running after – – and what you DON’T want – – and then watch the seas of your life unfold before your very eyes.

The seas don’t call the rivers to it, do they? Neither should you.

The sea just FLOWS – and so should you.

And this same philosophy is embedded in my 0 Excuses Fitness System as well, which is one of the reason I unashamedly, unabashedly, and very vociferously promote it above ALL others (even above some of my other bestsellers, Gorilla Grip being one – pick it up right HERE – http://0excusesfitness.com/gorilla-grip/).

Why?

Well, these exercises do more than just get you fit.

They get you feeling good – and IN THE FLOW, my friend.

They get you living life as it was meant to be – like a child, experiencing every new moment with a sense of wonderment, fulfillment and “totality” if you get my drift.

The Hindu pushups I’ve outlined in the course follow a “wave” like motion, and indeed, it’s not uncommon for folks to go into a “semi-trance” of sorts when doing higher reps – – and quite literally “feel the waves of life” washing back and forth over you, cleansing and invigorating you with their fresh touch.

This may sound strange, but those of you that have done Hindus, reverse pushups, and especially the BEST darn exercise there is KNOW what I be yellin about, my friend.

So if you haven’t already, crack the System open, and crank out a few reps of what I’ve mentioned above. It truly WILL change your life for the better.

Best,

Rahul Mookerjee

P.S. – I had a great sprint workout in yesterday as well. Was dealing with a niggly little calf injury, but thats gone as well as of now(last night, again, to be precise). I also did some fat blasting routines from my Advanced Hill Training course – something I highly, highly recommend if you’re really looking to blast fat off your frame QUICK – and KEEP it off. Here is where you can put yer paws on it – – http://0excusesfitness.com/advanced-hill-training/

Dear Reader,

Well, first off, before we start today’s email, in case you’re amongst the (somewhat substantial, to be sure) group of folks that have noticed our site slowing down INTERMINABLY – – and things not quite working as they should – – well – – rest assured – – you ain’t alone by a long darn shot.

If there is ONE thing I’ve been working on a lot over the past few days it’s on a lot of back and forth communication with the server guys, and getting things working as they should.

This process is apparently a slow one (though it shouldn’t be), but the “geeks in charge” claim they’ll get it fixed within a couple of more days max. Apparently we’ll also be moving to a new server, and access speeds etc should improve dramatically after that.

Your patience in the interim is much appreciated tho – – and if you’ve been encountering glitches/timeouts with downloadable products you’ve paid for, then let me know and I’ll have that looked into as well.

No speed issues as well though in terms of what I’m about to tell you tho. Hold on to yer horses, here we go …

… POW!

I woke up last night, and my bellow must have been loud enough to raise the dead. Musta woken up the neighbors at any rate, and you know why, don’t you?

Unless you’re one of those “chi” guys – -or guys that claim to be able to touch another person with one finger and literally “punch” him across the room with one finger – – or those guys that claim to be able to take multiple shots to the nether regions with nary a flinch – – and chances are you’re NOT – – you’d have much the same reaction as I did.

I think it must have been around 4 or so, and I got back to sleep – – only to be awakened an hour or so later, this time by a sharp prod to the posterior regions.

Ugggggggghh.

Now, before you start assuming, NO, I haven’t taken to cohabitating with a dominatrix – – or a ball bus “trix”. Although there is (from what I understand) a lot of demand for these fine, fine ladies, I’m as of now NOT on the list of potential clients, especially NOT the ball kicking list, hehe.

Not the “arm stretching” list either if you get my drift, but back on topic …

Nah – it was my four and a half year daughter delivering said kicks, albeit  unknowingly in her sleep.

Why?

Well, she has this curious and incredibly cute habit of sitting up in the middle of the night, stretching her legs out, and continuing to sleep in that position.

Sometimes she’s thirsty – – but sometimes she just sits up like that for a while before I take her back in my arms and gently lay her down again – – again, an incredibly cute and unique experience that cannot be duplicated except for the “real deal” if you get my drift.

Sort of like an “I”, with my wife forming the top line and me the bottom, and hence I get the kicks, and she gets the head resting on her tummy, haha,.

Anyway, you’d think that those kicks, coming from a 4.5 year old would not be that painful, right?

Well, maybe, if we’re talking the average four and a half year old.

But remember we ain’t talking average here. We’re talking little Rahul here, a little Rahul that has literally “aped” Papa (and Mommy, on the one occasion she did it) and has taken to kicking the heavy bag at our home with vim, vigor and GUSTO – – kinda like a teeny weeny pro kick boxer, hehe.

Y’all on this list know that we got a heavy bag installed in our living room (yes, where else?!) a few weeks ago upon my return to India.

Curiously enough my wife was the one that wanted it, apparently to practice her kicks (I can’t kick you when I’m pissed, so I might as well kick the bag was her logic)  – – but what ended up happening of course was she used it a grand total of ONE time since she’s got it.

Not to worry – I’ve been getting in some super workouts on it ever since I’ve gotten back – – although the 0 Excuses Fitness System doesn’t require a heavy bag, it is indeed a great way to workout – – either regularly, or once in a while for a change.

And here is where setting a good example comes in.

Before purchasing this bag we told our daughter to “practice” on this bag many times. We told her it was good for her. We told her it was good for her health. That she’s get extra treats for doing it regularly. That Mickey and Minnie do it. And so forth …

And yet, none of it really had an impact until she started see me punch that darn thing with gusto on a damn near daily basis – – and get a few well aimed kicks in as well while doing so.

And not a day passes by without my little girl stopping to aim more than a few kicks at a heavy bag that outweighs her by about a thousand kilos (not really but you get my drift). In fact we were eating lunch a while back and she ended up pausing to kick the bag in the middle of her lunch.

Dedication, eh?

Compare that to the modern slothful four or five year old who does nothing but stuff his or her gullet full of chocolate, chips, soda, and other unhealthy stuff galore – – and does hardly ANY exercise whatsoever.

Difference is this – my little girl watches her Dad workout on a daily basis, and do so with no excuses.

She does handstands  not because she was told to, but because Daddy does ‘em on a daily basis, and so she wants to as well. Ditto for pull-ups in the park, which she does on the swing set, but I’ve got no doubt she’ll be graduating to the monkey bars shortly as well.

(BTW Handstands, and handstands pushups are one of the very best things YOU as an adult can do for yourself – – and my bestselling course here will get you pounding ’em out in no time – – http://0excusesfitness.com/shoulders-like-boulders/)

And an unfettered kick to the nads from a kid like that? Well, let me just say you’ll FEEL it, my friend, hehe, and that’s being kind!

So that’s today’s tip. If you’re a sloth bear that prefers to laze around in the front of the Tee Vee with your idea of a balanced diet being a cold one in each hand, well, don’t be surprised if your kids end up turning into miniature sloth bears as well.

If you’re the kind that loves to make excuses, well, don’t be surprised if …

And so forth.

Set a good example – – not just for your kids – – but for everyone you come into contact with, my friend.

It’s what I aim to do through this daily newsletter, and it’s sure as heck the right thing to do.

Inspire and motivate rather than be a drain. Be the person that picks others up when they’re down. Make sure you “lead by example” in every activity you partake of. And so forth.

It will stand you in good stead – – that I DO promise!

Alright, my friend, that’s it for now. I’m out for now to observe an “experiment” my daughter is engaging in as part of her summer holiday HW, and I better pay close attention or else, hehe.

See you tomorrow – – and if you work out today – – make it the best ever!

Best,

Rahul Mookerjee

P.S. – With regard to the heavy bag, remember that those intense workouts I partake of that I’ve written about before are NOT for beginners. You first need to get good at the basic stuff – – which includes pushups, squats, and other exercises that have taken bazillions from “lard lump” to “super fit” status – – right there in their living rooms. Find out more about this wondrous exercise program right HERE – – http://0excusesfitness.com/0excusesfitnessystem/ …

Dear Reader,

Was rifling through some old pictures on my dumbphone, and saw a bunch of old pics that I haven’t come across in ages.

I was actually looking for a few client pics to share on our Instagram account – – pics that I took way, way back in the day when I was starting my fitness biz (well, a few years into it to be accurate) – – and funnily enough these ladies (the clients I’m referring to) did NOT want to lose weight.

Their requirement was actually to gain weight in a healthy manner and keep it on without losing their flexibility. Strange how that works sometimes, eh?!

Anyway, while I was going through these pics I found a bunch of other pictures that for whatever reason caught my attention, and I paused to take a deep breath, and look through this gigantic archive that I’ve seemingly got “locked up” in my dumb phone.

‘Tis a nice, relaxed Monday morning here – and that, my friend, as I’ve said so often in the past is one of the GREAT things about doing your own thang. I’m sitting here “working in my skivvies” as I type this to ya and it don’t get no better than that!

Anyway, so as I looked through the photos, I found a bunch of photos of me “in another life”.

Photos of me in Oman (back when I did a consulting gig for a company).

Photos of me climbing the almighty HILL I refer to so often – – except these photos weren’t from 2004 – – they were from 2010. Pity we didn’t got dem dumb phones back then, hehe (hey, I found at least ONE use for a dumb phone!).

And of course, photos of me teaching – but not fitness – English as a second language in China – which as I’ve written about extensively in the past is something I did before, but never quite liked – and try and avoid for the most part.

But there were certain fun times to be had though, and this particular bunch of ladies I was teaching were a blast to work with! You can see the pictures on our Instagram account – – I haven’t yet gotten around to Twitter etc but look for updates there shortly as well.

Now, why do I bring this up, you might ask?

Well, first off, to point out that though I didn’t really like teaching English back then either, those were “good times” much like now.

And it’s always good to keep good memories in mind – – whether or not those memories are current or not.

As I rifled through the pics I thought about many things.

I thought about the difficulties I had to occasionally overcome, and the obstacles that most people face on a daily basis – – and how I overcame them – – somehow overcame them.

I thought about things I didn’t want to do – – and how I always wanted to do my own thang – – and now here I am, DOING it – – and in that regard I consider myself lucky as well.

Most of all though, the good feelings and vibes that spread through me were so potent that I even considered out reaching out to Cindy and sharing these feelings – – she’s not in this particular picture, but that’s how I initially met her. More on that later though!

Point being this – – we ALL have times in our lives when we’re feeling down. Feeling tired and depressed, frustrated even.

Maybe you’ve had a shit day at work. Maybe you’re having marital issues. Maybe the daughter just doesn’t stop coughing at night and you’ve got several early mornings ahead of you.

Whatever the case might be, happens to all of us.

And one of the best things you can do in such a situation is to take a deep breath, step BACK – and ruminate on the GOOD memories in your life.

Good things that happened to you. Goals you accomplished. Things you “done done in the past” (sorry, I love the South!); things that MEAN something to you – – and if you’ve got visual proof of it next to you, so much the better.

And as you do this, pay heed to the calm and soothing good vibes spreading through ya.

A few minutes later, you’ll be a changed person, and you’ll be ready to deal with the said frustration etc – – and do so in a manner that you wouldn’t have thought possible a few minutes ago!

Anyway, fitness wise, ‘twas interesting to note that though I wasn’t quite as big as I’ve been in the past, I wasn’t the “epitome of fitness” (as a friend recently said) that I seemingly am now.

I wasn’t really banging dem pull-ups out as I should have been and I certainly was NOT on the 0 Excuses Fitness System – – which to be honest was really what was instrumental in getting me down from 120 – 60 kgs (or at that point, a somewhat acceptable 90 kgs to 60). I’m currently at 68 or so, still a few kgs “underweight”, but that’s Ok. I’ll live, hehe.

(BTW – my course on pull-ups has been and IS going like gangbusters right here — http://0excusesfitness.com/pull-ups-from-dud-to-stud-within-a-matter-of-weeks/).

And that brings me to tip #2.

I’ve spoken about visualization before, and how it applies to fitness – – and if you’ve got pics of an “old you” and a “new you” – – one of the very best things you can do for yourself in that regard is to print dem pics out and tape it to the mirror – or bedside table, or somewhere you’ll see ‘em often.

Take note of how far you’ve gone – – how much you’ve accomplished.

Take note of the lard hanging on to you BEFORE – – and the conspicuous absence of said lard NOW.

This process can also work in reverse, of course. If you’re currently at beached whale status but aspire to be “super fit” – – then the first thing to do after grabbing the 0 Excuse Fitness System is to draw a picture of yourself the way you WANT to be – and implement the above.

We think in pictures – – and I should know, my friend. Oh yes, I should know!

Last, but not least, as I’ve written about  before this should NOT be taken as an excuse to “rest upon past laurels”.

Bask in the glow (afterglow) all you like – – but then revert back to living in the present – – with the same vibes emanating from you.

You’ll be amazed at how your day FLOWS!

OK, my friend – – that’s it for now. I’ll be back with more later!

Best,

Rahul Mookerjee

P.S. – And lest you think the pictures related advice doesn’t work- well – – think AGAIN. Folks have reported it does – – real folks I’ve worked with before, and I’ll share this in future emails as well.

P.S #2 – – And as for the “beached whales” out there – – or the couch potatoes – – or those that “can’t quite lose the flab despite banging out rep after rep at the gym” – – well – – that lard can disappear if you know HOW to make it disappear. And how is detailed right HERE – – http://0excusesfitness.com/0excusesfitnessystem/.

Grab your copy TODAY – – and watch the pounds fly off!

Dear Reader,

Today I’m gonna share an oldie but goodie with you – a workout system that reaps immense benefits if just for it’s simplicity – and is probably also oft ignored simply due to it’s very simplicity.

What is this?

Well, it’s the (10/10) * 5 System – – and I just got done with a cracker of a workout using THIS very system.

The laws of BODMAS (do you remember those? hehe) would state that the result of such a “workout” would be 5 (divide, multiply) – and funnily enough that is what the workout actually boils down to. Five giant sets, done in multiple sets of medium high to low reps (depending upon).

You can switch the numbers around on this as well. For instance, my actual workout today was (10*15) * 5- because I did more dips per set than pull-ups but as a general rule, what I stated above works great for most people – and is usually too hard for a lot of folks to handle anyway.

The only catch to this system is this – you do HARD exercises – and hard here means what’s tough for you.

So while pull-ups are easy enough for me (the regular pull-ups), they might be extremely hard – or almost impossible to do for some folks.

(Note – My book on pull-ups is a must read if you fall into the above category and it’s available right here – – http://0excusesfitness.com/pull-ups-from-dud-to-stud-within-a-matter-of-weeks/ )

So you do the  ( 10/10 ) *5  workout – meaning 10 pull-ups, 10 dips, and then repeat until you have 5 sets of each.

Mix in warm ups, and other goodies I mention in “Pull-ups- – from Stud to Super STUD within weeks” such as monkey bar swings (a great, great workout unto itself), hamstring stretches, Hindu Squats, or perhaps just pushups as well.

Keep the tempo of the workout QUICK. Move quickly from one set to the other. Don’t dwadle – and don’t stop to smell the roses either.

You’ll find this gives you a CRACKER of a workout if done correctly – and the good part is this – the “abbreviated” nature of the routine means you can impart max effort into each set.

So if dips are hard for you, for instance, then it’s better to do 50 dips in 5 sets of rather than attempting to do all 50 at once.

The latter is Ok as well if you’re doing stuff that’s EASY for you – but we’re talking hard stuff here.

Hard exercises – exercises that make you SWEAT, HURT – and stuff that brings results – real, TANGIBLE results such as what I wrote about this morning.

Anyway, I finished this off with a sprint done at 80% capacity and some work on the heavy bag, and as always, I feel GREAT.

I’m off for the evening now (well, assuming the server doesnt barf again – it’s been acting up for a while now – so if you’re encountering issues while browsing, purchasing etc – let me know and I’ll have it looked into pronto) – – and I’ll be back again later!

Until then – thanks for reading – and if you workout today – make it a great one!

Best,

Rahul Mookerjee

P.S. – Many more such workouts are mentioned in the 0 Excuses Fitness System. If you haven’t already, grab your copy right HERE.