Dear reader,

Well, it was certainly a deviation from my normal plans today. For a change I wasn’t “chained to the keyboard” for a few hours this afternoon – though that will start very soon again – and thats how I  prefer it anyway.

I’m a writer first and foremost and though I teach fitness and have been doing so for a while, if you were to ask me to name one thing that “defines” me I’d say “writing”.

Anyway, those of you “in the know” know that I usually get my workout in after a long “stint” at the keyboard, and that’s usually in the afternoon or thereabouts for the initial workout, and late night for the second, shorter one.

Well, I had a new schedule to adapt to today. Happens at the best of times, and I’m sure y’all reading this (especially those of you with “desk jobs” or kids,  or what not) know how that goes.

Hey, it happens. Schedules change, although I really, really, really hate changing mine – but it happens – and we gotta adapt.

Long story short, I had to change my workout plans as well to adjust to the new “schedule”.  I was planning on getting my workout in before heading out, of course, but due  to a (very fortunate, I must say) amalgamation of events I wasn’t able to do so, and so out I headed anyway without having gotten my workout in first, which is something I NEVER EVER do.

Getting my workout in sets me up for the rest of the day, beyond it, and done correctly, I experience a “carry over buzz” for the next day as well.

Now, something else I NEVER EVER do is skip a workout. Even if it’s a 10 minute routine, I do SOMETHING EACH AND EVERY DAY – and this, of course is something I emphasize over and over again in my posts and obviously the book as well.

And so when I got home in the evening, I figured I’d do a 10 minute routine. Nothing major, some gentle stuff that I normally do in the evenings.

But, being I was feeling a bit “stiff” in the legs if you get my drift, I figured I’d do 40-50 squats to warm up before jumping into it.

So, I start my squats. Up and down, up and down. BREATHE in, BREATHE out, and I start to get that BUZZ going. OH BOY!

Before I knew the horse had “done” bolted (that’s a Southern expression for those that don’t know, hehe) and a 100 squats were done and dusted (75 regular, 25 toughies).

And by then of course  I was in full flow. 250 pushups “flew” (pun NOT intended) by and before I knew it I was completing my bridging as well (which I normally do in workout #2 for the day).

Now, being that my regular routines take between 45-60 minutes and the “evening” routine takes between 10-15 minutes, you’d imagine this to be a 75 minute workout, right?

I did as well.

Guess what though.

1:03 – and I’m done – and STOKED!

So, thats the story for today. You could call this the “incorporated” workout as it basically incorporates two workouts into one.

Will I get workout #3 in today? Well, I don’t know – perhaps – if I get time – but I DO KNOW one thing – it’s back to “regular programming” from tomorrow for ole Rahul in terms of working out before even considering heading out of the house.

All for now. If you workout today – make it the BEST!

Very best,

Rahul

P.S. – I keep mentioning the quick and dirty 10-15 minute routine that I do for workout #2 in the evening. Well, there’s plenty more of those to be found right HERE: – The Book

Dear reader,

There’s a LOT of wisdom in the old saying “If it ain’t broke, don’t fix it”.

In other words, if it’s working – and by working I mean working at whatever level you consider to be “satisfactory” (or acceptable) – then it’s probably best not to change or tinker with it unless absolutely necessary.

Customers, and those that follow this blog will know that I’m dead set against “modern way” weightlifting, “pumping and preening”, “toning the 61st head of the left upper part of the top bicep (or some such rot)”, treadmills and so forth.

However, some people that use the above claim it works for them – and my opinion on that?

By all means KEEP AT IT! If it WORKS – well – then there’s no real reason to change, eh?

But bear in mind that things can always be IMPROVED.

I’ve never quite understood shelling out big bucks on gyms, fancy equipment etc when you don’t need any of it. To me, it just makes more sense to get home after a hard day (well, make that “get away from the keyboard in the middle of a hard day”) – and get my workout in – and feel like a billion bucks later.

It’s also of course true that a lot of those that “pound the treadmill” and do bazillions of “cable crossovers for the outer head of the “pectoralis majoris” (or whatever rubbish is floating around these days)” and all that would be hard pressed to complete – get this – TWO TO THREE reps of some of the exercises I do – and this AFTER trying for a while.

And thats not just me talking. I’ve seen it happen over and over again.

So would these people benefit – and benefit BIG from 0 Excuses Fitness? The answer is quite obvious – a resounding HELL yes!

Other hand though, there are those that are “content to be where they are”. And despite what I said earlier about constantly striving to improve, at the end of the day it’s not my business (and neither should it be) where or HOW you choose to train.

All I can do is presents facts and proof in front of you  – and it’s up to YOU after that.

The choice is YOURS, my friend!

All for now – back again tomorrow!

Rahul Mookerjee

P.S. : – I made the smart choice years ago. I suggest you do the same: – The Book

Dear reader,

Well it was a change of plan alright today – but didnt quite turn out as I envisioned!

Turned out, better in fact.

What do I mean? Well, to start off, it was supposed to be the usual 250 pushups/250 squats routine followed by more “routine” (to me) stretches, but for whatever reason I just couldn’t “get into” the squats today.

Now, this happens at times, of course. And it happens to all of us, and the best of us (and no thats not an indirect way of saying “I’m the best at doing squats” – FAR from it).

Thats another key right there – keep improving. I can crank out 300-500 squats easily in a set with very brief pauses, but that isn’t my limit – BY A LONG SHOT!

Keep improving – keep striving!

So, I soldiered on until about 70 or so, after which I could have gone on, but it “didnt quite feel right”, and those that workout regularly will get my drift. Sometimes, it “just don’t feel right”.

Now, to be fair I’ve been hitting it hard on the squats for the past few days and my thighs were feeling it.

No problem I figured.

Went on to the pushups – and – ended with NO LESS than 400. The whole shebang plus stretches took a little over an hour. Just a LITTLE, mind you. About 1:03 if I’ve got it right.

And – GET THIS – the majority of the pushup workout could be classified as a ONE – or perhaps two – but primarily ONE – exercise routine.

And THAT, my dear reader brings us to the MASTERY part of it.

Mastering a certain exercise is of UTMOST importance. So much so that 0 Excuses Fitness devotes an ENTIRE CHAPTER to it!

The Book

I talk about this at length in the book, of course, because it’s something that’s often ignored.

And what I’m going to say here is even the simplest – or toughest exercise can be made into AN ENTIRELY different exercise simply by changing positions, and sometimes changing positions just a couple of inches or less.

That’s right, my friend. Sounds completely unbelievable, but it’s true, and you’ll find out what I mean once you actually start cranking these routines (and those that are already doing them they know what Im saying).

Did 70 squats, did I? I think it was 71 to be fair, but my thighs are CRYING right now, and so are my hamstrings, all without any “direct leg work”.

And I’m STOKED, as usual! Should actually renamed the book “Stoked Fitness”, hehe. Hey – thats yet another idea!

All for now!

Rahul

Dear reader,

At the very outset, this particular post may seem like it’s got literally nothing whatsoever to do with fitness – but it DOES – in a BIG, BIG way.

Everything is “mental”, when it all boils right down to it and getting in shape (and more importantly, STAYING in shape AFTER getting to the “peak of that first mountain”) is no different. It all begins with the mind, my friend, and this is something I’ve explained repeatedly in all my books and courses thus far.

And I’ll continue to do so – its that important.

Way too many people look in the mirror and see a “flabby, fat, unfit” person and then immediately go online (or turn to the nearest fitness mag), or come to this site, or whatever and then look at the bods on display there.

And of course, the first thought that pops into mind is “I can’t do it. I’ll never be like him (or her, as the case might be).

And it’s back to the relative safety of the ole couch, beer and chips (or snacks – what have you) in hand. Back to square zero, or square negative should we say.

Amazingly enough this problem isn’t limited to those that are actually fat and flabby – there are  lot of folks that could admittedly be in better shape – but, are NOT in “extremely poor” shape at this point in time. And yet, they experience similar “put me down” feelings when they stand in front of the mirror.

This sort of thing applies to all aspects of life, by the way, but I’ll try and stick to fitness here.

Look, people, YOU, and ONLY YOU are  – and can be – your biggest “fan”! It matters not a damn if there’s NO-ONE but YOU cheering for YOU in the bleachers … conversely, put a billion folks in there batting for you, but it will all come to nought if YOU aren’t present there yourself.

Now, am I saying that facts should be ignored?

Hell no, but what I AM saying is ALL the facts should be taken into consideration.

So let’s take a look at the aforementioned person who looks at himself or herself in the mirror and goes “oh, BLA!”

Fact #1 –  I’m fat and out of shape, and could probably be called “ole Tubby”

Fact #2 – ((and I’ll continue the example above). I’ve got two arms and two legs and a brain that functions. That’s more than what a lot of folks are born with, by the way.

Fact #3 – (I can eat 3 square meals a day (admittedly I eat too much, but …) and that IS MORE than what a lot of folks get. A lot of folks would be thanking their lucky stars to get more than TWO square meals a day and I ain’t kidding ya on this one.

And so forth.

You see what I’m saying?

You start by being GRATEFUL for what you DO have – and what you HAVE accomplished – and you THEN take a look at your self again in the mirror – and YOU THEN SET YOUR FITNESS GOALS …

and YOU THEN GET CRACKING!

It’s that simple, folks!

I started to make the list a few minutes ago myself (YES, this can be done regardless of where you are currently in terms of life, relationships, fitness etc), and within the space of a few minutes I was at about 34 items. And I’ve got NO doubt that list will extend to more than a few pages shortly.

In fact, I was so stoked a few items in that I figured I’d write to you while making the list but then I figured I’d wait a while longer. But around item #32 or thereabouts, my fingers started to itch, and well, so here  I am now!

I’m out for the nonce – but that, my friends is a powerful, powerful tip indeed.

See if you can make it work for you!

Cheers,

Rahul Mookerjee

 

Dear reader,

Along with the “I need a break from exercise today”, this is probably the other question that is first and foremost in a lot of people’s minds when it comes to exercise routines, and sticking to it no matter what.

“T’is” sad, but true … most folks actually look for reasons NOT to exercise rather than find ways to get around whatever problem is it that is is causing them to “not train” (and in most cases you’ll find there wasn’t a real problem there to start with at all).

And NO, it’s no excuse that this post comes “right on the heels of” my last post about being exhausted, but getting ‘her done anyway, and NO, I did NOT have to “push” myself in the slightest.

It all just “flowed” and yes, I know I use the term a LOT, but it’s true, my friend.

Anyway, my own recommendation would be to workout twice a day. This is what works best for me, and no, contrary to what your thinking it doesnt have to be a sweatfest all the time.

It does NOT have to be about setting personal records each and every time.

Key is to “do something”, even if that something lasts for about 10 minutes or so, as my second workout of the day (night) usually does.

All I usually do for that one is some dynamic stretches and static holds, and I’m done – and yet – I feel like a zillion bucks afterward despite outwardly not sweating (well, not a lot, at any rate).

And guess what – in addition to feeling good, you’ll also get MORE ACCOMPLISHED.

I’m a writer, and (as I’ve said countless number of times), my writing tends to “write itself” a lot of times while I’m working out, so much so that most of my blog posts are quite literally, in a sense, “written” while working out.

That doesnt mean I interrupt my workout, of course, but it does mean I keep a sheet of paper and pen handy at all times during my routine.

And YES – THIS post “came” to me while I was stretched out in a “bridge” position on a mat on the floor – and, well – here it is now!

And this is notwithstanding the physical benefits, of course. Like I said I’m usually “chained to the keyboard” most of the time, and end up with sore traps and upper back muscles (not to mention a “creaky” neck at times) – a ten minute stretching routine (10-15 tops) gets me feeling like new again.

Of course, my initial workout is never really “easy”, but I don’t hit it hard EACH AND EVERY SINGLE TIME!

And if there’s just one thing or tip I could impart in this post, it’s what I said right above.

There’s other tips “hidden” (not really) in there as well. See if you can find ’em!

Best,

Rahul Mookerjee

P.S. : – 0 Excuses Fitness is a cornucopia of hard hitting, real world fitness TIPS – and instruction – that will get you in super shape fast – provided you DO THE THING!

Do the thing now, and grab your copy HERE: – The Book

Well, dear reader, that I AM!

Been hard at work on a couple of new projects for the past few days, and it seems I haven’t had time to BREATHE, let alone do anything else. That in part probably explains the lack of a post yesterday…

But, all done now – for the nonce, at least – until I move on to the next project, which should be very soon!

Such is life when you are in the flow, when “effort” turns into “effortless” from a mental standpoint, and you just keep going until your body finally just tells you enough is enough.

Anyhow, if there was ever a day when I’d like to have skipped my workout (pun NOT intended), today was definitely it.

But I got her done anyway, and it was high rep squats today that really got the engine going, and cleared the cobwebs from my mind.

And once the mind was clear, my exhaustion suddenly dissipated to a large extent. Obviously not altogether, but to a large extent, and the squats were what got me doing today.

100, 50, 50 and before I knew it I was at 200. Cranked out 50 more, and then it was on to the pushups, the usual 250 routine.

And I feel GREAT now!

And guess what the key was to the squatting having opened the floodgates of “energy”?

Well, it wasnt just the high repetitions. It was the WAY in which they were done, and I’m not just referring to technique although thats its important.

There are literally DOZENS of fitness guys out there that’ll teach you the technique. A  lot of the exercises I’m using at this point and that I mention in my book are NOT new. They’ve been around for ages.

But I’ve seen hardly any courses that focus upon the correct way to BREATHE while doing these exercises, and THAT DEEP BREATHING, my friend is the key.

It’s 99 percent deep breathing and one percent technique. OK, maybe not quite that extreme, but you get the picture.

Moreover, a lot of the guys that teach these movements are NOT teaching you how to do them correctly, especially some of the squats and pushups I do.

But again, we come back to the breathing. Done correctly, THIS is really the key to your success. I care NOT if your lifting weights or doing bodyweight stuff BTW – the deep breathing is really what holds the key to your success.

May sound cryptic, but ’tis what it is!

All for now – back later!

Very best,

Rahul

P.S. – It’s really not as cryptic as it sounds. In fact its blindingly simple, and the keys are right HERE: – The Book

Dear reader,

The above title might sound strange, but it’s a tip unto itself, and one that if followed correctly can actually make the “tough” easy.

My workout today was a repeat of yesterday’s routine i.e. 250 squats and 250 pushups, but it was DIFFERENT.

250 squats (I mixed in regular squats with an advanced “jumping” variation)

This took about 8-8.5 minutes, and then I was on to the pushups. Those took me around 45 minutes today, so I was done in less than an hour (about 60 minutes all in all including stretches at the end of my routine).

And – I am – to put it in one word, STOKED!

Now, as for the tough with the easy.

What I did for the squats is I did say “X” number of “jumping squats” and then did double that number for the regular ones. As I progressed, it wasn’t exactly double all the way through – so it might look something like 25 jumping squats, 36 regulars, but you get the drift. And, I finished in less than 8.5 minutes – pretty good going!

I could have progressed on to 500, of course, but I don’t do that many daily. In fact, as of the last two months I’ve just been doing 50-100 daily.

Changing it up a bit now, so I get more of the squats in, but whatever.

As for the pushups, I do the same thing. If you can get only, say, 2-3 reps of a REAL TOUGHIE, then do at least 15 reps of the same exercise in an easier way (or just do an easier exercise).

After that, return to the toughie, and you’ll be surprised when you see you can actually do a bit more of it than you could do the first time around.

Try this little tip, and let me know how it works for those of you stuck at a certain “number” of reps!

Best,

Rahul

P.S.: – I spoke about changing things up, and this is key as well. And the other keys are right HERE – http://0excusesfitness.com/the-book/

Dear reader,

Well, that is quite literally what happened today as I just finished another volume of a book I’ve been working on. Not quite fitness related to say the least, but thats beside the point.

On that note, it’s not quite the “ball and chain” it sounds like, as I was very willingly doing it.

Writing is something as you can tell I enjoy doing which explains the numerous “pieces” of written in the past.

But thats not the point either.

The point being, the second part of the title. In other words, the “240/7” workout, or should I say 24/7 workout, hehe, since I never miss an opportunity to get a work out in despite the “chains”.

In and as of itself, there’s a lesson in that.

What’s that, you might ask.

Well, most people these days are chained – and yes – it’s of their own choosing, but again they’re not chained to “what  you might imagine”.

The vast majority of people that spend a lot of time complaining about their fitness, are, curiously enough those same people who never quite break from the “shackles”, or “excuses” if I may put it that way.

A lot of folks that set goals fail to move beyond the “set” stage, giving up before they even begin. In other words, chained to the “failure syndrome”.

Now, I could go on and on and on here, but I think you get the picture. Look, fellas, rewards in life come to those who DO.

Ladies, if thats you reading this, DO.

Do, and you shall “feel the power”, kiddo!

And so forth.

And of course, if you choose to read and ignore, no skin off my nose, anyway. In fact I’m feeling so zoned out now after MY OWN workout today that I quite literally, for lack of a better term could “care lessssssss”…

What did I do? Well, 240 squats and 250 pushups, but I never did keep track of time while doing them. And I finished within – get this – 60 minutes flat – WITHOUT keeping track of time!

As for the zoned out feeling, I’m pretty sure regular readers can guess as to the reason why.

Yep, you got it. 150 reps of my all time favorite exercise, and I’m “a floating like a daisy in the clouds up yonder”, hehe.

And that, my dear reader is that for today. My forearms feel like they  have been through the meat grinder, so I will end this here.

Upward!

Rahul

P.S.: – The pushup workout here shows me in a zoned out state somewhat comparable to, but NOT equal to what I mention here: – Videos

P.S #2 – Oh, and I did a total of 7 different types of pushups during the workout. You can find these, and more right here: – The Book

P.S. #3 – If you’re one of those that actually DOES – well – a huge SALUTE out to you!

Dear reader,

The low and slow routine that actually turned into the “fast gear workout”, if I may put it that way.

Sounds cryptic, I know. What do I mean?? Well, I’ll explain!

Today was a HO HUM day for me. I dont know if thats because I’ve been hitting it hard in terms of my writing for the past three days (and nights) or if it’s something else, but whatever it was, I just couldn’t “get into the groove today” (and I’m NOT referring to my workout here).

One of those “slow” days, and so I figured I’d do a “slow mo” workout today WITHOUT worrying about either reps/time.

I felt I’d hit about a 100 pushups and call it a day. That’s more than what most people do in a WEEK, or month, by the way – and NO, thats NOT an exaggeration by ANY stretch of the imagination, folks.

And so, I started off with about 50 squats. Felt the “energy” starting to pick up, but not quite (normally this gets me going INSTANTLY). Funny thing is I did them in less than 40 seconds, so it wasn’t that I took a long time.

Got to about 20 Hindus. Whoa! Now, I REALLY felt myself starting to pick up.

20 “table” pushups. More of the same!

And so forth. It was actually the “15-20 rep” workout for the first 100 pushups and then suddenly, inexplicably, it turned into the “40-40-20” routine before I slowed down again towards the end.

Took about 40 minutes, and I feel..

Wait a minute – I said it took 40 minutes – and yes I typed that right! It took LESS the amount of time than my regular workout does – NOT a LOT less, but a good 7 to 8 minutes shaved off.

Granted, I didnt stretch towards the end, so that takes about 5 minutes off it, but still – thats pretty good I’d say!

As for how I feel – I BE BUZZZZZZINNGGG!! I’m ready to take on the world, and that’s NOT an understatement.

I’ve often said this and I’ll say it again – pushups, pushups, and MORE pushups. One of the oldest, yet amazingly enough MOST ignored exercise there is, and the VERY BEST.

In fact I’m so buzzed I think I’ll do up an article on pushups shortly here. Stay tuned for that one.

For now though, there’s several tips in todays note. Go back and read it again if you haven’t been able to figure ’em out as yet – and NO, I’m NOT going to “spoonfeed” them.

Key reason I’m telling you all this is to get off your keister, and DO something – even when your not feeling good. Let’s face it – there are always days we don’t feel a 100% – but that doesnt mean we make excuses.

Do something – anything – and before you know it, that “anything” will turn into something quite substantial.

And if that doesnt convince you to get off “thy keister” and “DO”, then I dont know what will!

Best,

Rahul

P.S. : – A “saggy kesiter” or “junk in the trunk” is a problem faced by many these days. “Table” pushups will go a LONG way towards resolving this! Here’s how to do ’em – The Book

Dear reader,

Oh my! What a sweat fest it was today … and is usually, but the kicker here being …

Well, let me back up a little. Some of you (and especially those of you that have seen my videos) know that I’m currently working out in a semi-air conditioned environment, if just to test how much I sweat WITH air conditioning as opposed to without.

And the very fact that I sweat up a storm daily should tell you just how efficient these workouts at – and how much FAT they burn, my friend.

I decided to do the opposite today i.e. turn off the air conditioning and work out – but I didnt just turn off the A/C “right before” working out.

NO.  What I did was turn it off a couple of hours before working out, and while that might not sound like a biggie, trust me, it IS.

Its humid as heck out here in China (not to mention the actual HEAT – but the humidity is what really “gets” you if you get my drift, hehe) and my living room heated up pretty soon.

Not quite “sauna” levels, but certainly not a room that you walk into and feel “cool”.

I sweated up quite the storm, to say the least. The puddles of sweat will dry pretty soon now that the A/C is back on, but what I want to say, and what I say in my book is that HEAT (and humidity) is something that some of you might need to watch out for while training.

Now, I used to train OUTDOORS a month or so ago, and have actually done that for the vast majority of my training career.

And don’t get me wrong, it got me into great, great shape. At one point I was climbing a steep mountain which took about 15-20 minutes to climb and pounding out 500 squats and 250 pushups AFTER that.

IN THE SUMMER, no less, though I used to train in a shaded area.

However, while the results have NOT changed an iota once I switched my routine indoors (other than the time, obviously) – the “look” I’ve gotten has.

By look I don’t mean “ripped abs”, or “biceps as big as stones”, or “striated pecs” or any of that utter rubbish.

What I should really say is how I FEEL – and this manifests itself in the “external look”.

This might sound strange to some, but believe me, the key to REALLY LOOKING GREAT is to FEEL GREAT – from the INSIDE OUT!

Feel like a billion bucks and the rest will take care of itself, my dear reader.

Conversely,  if you look “great” but feel like crap internally, the opposite will happen.

When I trained outdoors, I still felt great afterwards – but, I felt a bit drained at the end of it.

Right now, I feel as energized as ever – and MORE SO!

My  point in saying this is that extreme heat and humidity should be avoided when training – UNLESS – and this is a huge unless – you’ve been doing these routines for a long time and your body is used to it.

Even so though,  its always good to bear in mind that the humidity does affect you regardless of what level your at. It’s a lot easier to pound out a 100 continuous “wrestler pushups”, for instance, when your doing them in a cool environment as opposed to a hot and humid environment.

My own reps didnt go down any though – but – and here’s the kicker – the TIME did. I actually 5 minutes earlier than I normally do.

So thats today’s tip. Time to put on my glasses (which I took off during the workout) and get back to pounding out that new book, hehe.

Speaking of books – if you haven’t already gotten 0 Excuses Fitness – well – procrastinate NO longer – The Book. 

Very best!

Rahul

P.S. – I normally wear glasses during my workout as it helps me maintain focus. There’s another tip, fellas. Approach your workout as you WOULD anything serious – and ANYTHING that requires focus!