Exercises (160)

Sunday, 09 June 2013 14:48

Hard training in hot and humid weather

Well, the summer rolls on here in this part of the globe - and let me tell ya, it's gotten HOT and REAL humid here as of late. As in, so humid that one sweats simply sitting on a chair doing nothing (without A/C). As in, so HOT that you feel like you stepped into a furnace the moment you step out of the house. As in, I'm soaking wet after my workouts these days - I can literally wring sweat out of my clothing after my routine. And so forth. I could go on and on, but you get the idea here.

Boy am I glad I left the Middle East when I did - I don't EVEN want to think about what the weather is like this now in this part of the year. YIKES!

Anyway, getting back on topic - there's literally no respite from the heat and humidity these days - and that in turn means one has to figure out a way to work out effectively despite the oppressive weather conditions. And while it's important not to fall prey to the "Oh, it's too hot to train" syndrome, it's equally, if not more important to know how to train SAFELY during extreme weather conditions. And so, I thought I'd throw a few tips out there in this regard - mostly basic things, nothing fancy, but you'd be amazed as to how often these basic things are ignored. . .

1. Keep yourself well hydrated! This goes without saying, and is applicable to all weather conditions really, but it becomes more important in hot (and especially humid) conditions. Err on the side of caution or even a bit of excess here - there's nothing more frustrating than feeling weak in the middle of the workout due to extreme dehydration (and I've been there myself, so I know how it feels).

As for how to keep oneself hydrated, I prefer WATER to be the best drink when it comes to keeping yourself well hydrated. This is a personal choice really -nothing wrong with sports drinks and such, but at the end of the day, I've found nothing recharges my batteries during and after a tough workout as a drink of cold WATER.

2. Pick the best time of the day to train - preferably the evenings or mornings, when the sun is either going down or about to rise, as you'll do better than if you were training outside in the sun. And while the more extreme of you might enjoy the feeling of "breathing in fire" while climbing a steep hill or doing roadwork in the sun, it's not always the best thing to do for your body. Again, I've been there and done that - for more on this, see Fast and Furious Fitness.

3. Less is MORE when it comes to training in this type of weather. Now, this doesnt mean that you drastically reduce your workload or don't train progressively - what it means is that you do enough - but you don't over do it. And this is especially applicable to those of you that train with high rep bodyweight movements (like I do). So, I might shoot for a goal of 50 dips and 40 pull-ups every time I workout - but I tailor this number according to how I feel, how hard I've worked, and what kind of weather I'm training in. As a general rule, you'll probably do slightly less in real humid weather than you would in better weather - and rest assured, this is fine.

4. If your training outdoors, and doing movements that require a strong grip, you'll likely have trouble with your hands "slipping" off the bar while you exercise. This can be real frustrating (not to mention dangerous) - especially when sweat on your hands is the limiting factor as opposed to grip strength. Chalking the hands up helps with this, but you'll likely require a towel as well to wipe your forearms after each set. Wrist bands are good too - I personally don't use them, but I've heard they do a good job of absorbing the sweat on the forearms.

5. Dress for the weather - this one is obvious. Again, less is more when it comes to hot and humid conditions - I can't help but shake my head when I see folks out in thick sweatpants in the local park in this weather. . .

And that's really all there is to it - all simple and easy things that you likely already knew, but you'd be amazed at how many people neglect one or more of these points.

And with that endeth today's note. Back again soon with more!

Best regards,


PS: For more motivation on getting outside and training in oppressive weather conditions, read Fast and Furious Fitness - I guarantee it won't disappoint!

Wednesday, 22 May 2013 14:14

The R.I.C.E philosohpy, and what NOT to do while peforming the hanging leg raise

I've been laid up over the last week or so with a NASTY, NASTY ankle injury. Not quite sure how I managed to strain it, but long story short - I woke up last Tuesday morning with a throbbing pain in my left ankle (not quite unmanageable, but pretty painful in certain spots), and a right ankle that hurt somewhat if I put pressure on it. 

Big deal, huh. I've been doing a lot of boxing style roadwork these days, so it's probably just tiredness, sore ankles, right? Best to just get on with things and "tough it out"?

WRONG - let's just say I went for my workout Wednesday, and returned home with a right ankle that was almost impossible to walk upon - and which later got so painful I'd literally howl in agony if someone even lightly TOUCHED the area. That's right - just a gentle TOUCH was that painful.

And being the genius that I can be sometimes, I ended up trying to tough that out as well - and went for a gentle walk the next day. Long story short, BOTH my ankles were shot after that - I spent most of last week in severe pain and hobbling about, mostly in bed. I've had sprained ankles and injuries before -  but nothing quite compared to THIS pain. YOW!

Anyhow, there's a lesson for you that I keep talking about, and sometimes don't follow myself - that being, the body is giving us signals all the time, and sometimes we pay no heed to them - and thus reap what we sow. I did get back to my usual workout today after a week's lay off, but boy was that a painful reminder of what I should have done, which was to lay off both feet immediately the moment I felt serious pain.

The other thing I'd like to mention is that we hear a lot about the R.I.C.E method of treating a sprained/injured ankle, which is basically rest, ice, compression and elevation. The rest, compression and elevation worked great for me, but for some reason soaking my foot in a hot water solution of epsom salt/water worked better for me than the ice treatment. Not knocking the ice at all, but for those of you that don't seem to respond well to ice treatment, there's another alternative there.

And now, on to the other point - that being, what NOT to do while doing the hanging leg raise.

First, eliminate ANY and ALL momentum during the movement. I cannot stress the importance of this enough - an extremely tough bodyweight exercise for the entire core is reduced to a mere "swinging" exercise on the bar if you allow momentum to do the work. "Kipping" reps may be great to show off, but the slow, steady and controlled reps are what get the job done, and the hurting going in the abdominal region - which is a GOOD thing!

Second, know that there are many ways of skinning a cat, especially if your starting out in this advanced movement. While touching your toes to the bar is great, you may not be at a point where you can do that. Heck, even getting to a 90 degree hold might be tough for you - so do what you can, and progress from there. What you don't want to do though is "swing" your way up to a position you couldn't get up to normally - you'll only end up injuring yourself.

Third, and last - this movement can be tough on the shoulders, so warm up thoroughly and make sure your shoulders/grip can take the load before you jump into it.

And thats about it for that one - it's a great exercise - and produces great results, but only if trained ever so correctly.

And so it goes at Fast and Furious HQ, feeling GOOD after my workout today. Here's to many more!!

Best regards,


PS: For more on the hanging leg raise, and other core blasters, check out Fast and Furious Fitness


Wednesday, 24 April 2013 14:29

Make exercise a part of your daily life

One of the most common reasons for failure in any exercise routine is that folks simply fail to "stick" to their routine. They do a good job of mapping their goals out, figuring out which exercises to do, and how often - but when it comes to actually putting in the hours, a lot of folks find that they're just not able to dedicate themselves to their routines as much as they should be. 

And often times, the reason for not sticking to the workouts isn't purely lack of motivation, or even lack of discipline (though that does apply to a lot of folks) - it's mostly people not (or not being able to) making time to fit their exercises into their daily routine.

Now, given that as little as 10 minutes of intense exercise (the right kind) can literally turbo-charge your entire day, you'd think that exercise should be a priority on everyone's list - but amazingly enough, it's not - and the exercises more often that not end up getting the rap rather than the person. So Jane 50lbsoverweight complains that her running program is "worthless" because she "isn't accomplishing anything at all" on the program, when in reality the program simply isn't being used as it should be. And so forth.

But the truth is, it's ridiculously simple to fit exercise into your daily routine - its amazingly easy, if you just open your mind to all the possibilities there are around you in your daily life. I was real busy yesterday, and spent most of the day running around from point A to point B like a chicken with it's head cut off, but still managed to get some decent workouts in - and how?

Well, simple - I was traveling by subway - so I simply used (read ran) the stairs instead of the escalators provided. Sure, I got some curious looks from the legions of tired, hunchbacked office workers patiently queing up on the escalators to get to "terra firma", but I also managed to get some great stair sprints in every couple of hours - and believe you me, combine that with a lot of walking and carrying stuff around - and it gets HARD - real quickly. I can still feel the soreness in my quads today, which points to the effectiveness of the workout.

It's amazing how many people ignore that one,simple basic tool staring them right in the face - and which fits straight into their commute - the stairs. Imagine how much fitter the average office goer would be if he/she made it a point to use the stairs every time instead of the lift/escalator? And making that commitment wouldn't take any time at all - a few minutes MAX - but those few minutes are enough to get the blood pumping, the heartbeat racing and the sweat trickling down one's brow - all good things!

Anyway, thats just ONE thing you can do to fit your workout into your daily routine. There are dozens of other techniques, so you'll have to find the one that works best for YOU. And remember this - its always better to do SOMETHING rather than nothing - and even a 30 second hard sprint up some steep stairs can work better wonders than a long, ponderous jog around the local park (not that there's anything wrong with that if you prefer it, but I'm just saying. . .)

Anyway, gotta go for now - more later. If you train today, make it a super one - and let me know how it went! 

Best regards,


PS: The bug in the ordering system has now been ironed out, so run on over here to place your orders for Fast and Furious Fitness: -  http://rahulmookerjee.com/index.php/products


Thursday, 11 October 2012 13:18

Keep your legs young

There is an old Chinese saying "Ren lao xian lao tui". Loosely translated into English, this means that the legs are the first to go when a person starts to "age". And I don't mean simply getting on in years - I mean "age", as in starting to wither away, suffer ill health, etc etc. 

This saying has been around for a while, and with good reason. Weak legs are a sure sign of not just being unfit - but also that a person is not in the best of health - perhaps older than his age otherwise might indicate. The day you start to have trouble climbing a flight of stairs, or walking a mile or so to the nearby store (and back) is the day you might want to sit back and take a good, long look at your health and overall fitness levels.

And, whats sad is that the majority of the people today don't train their legs with near enough seriousness as they should. This holds true for most gym goers as well - most folks in the gym are upper body crazy, but when it comes to train their legs, they're suddenly nowhere to be seen.

Not good - both from a health standpoint as well as aesthetic.

Look, if your a serious trainee (and that includes you guys that lift weights), then you simply MUST train your legs! Along with the neck and back (especially lower back) region, legs are an absolute MUST to train. In fact, a good leg and back workout is often better than hours of "focusing on the pectorals with the pec deck", or doing exercises for the "show muscles" (such as biceps). The reasons behind this are many, too many to list here, but the first is simply to keep your entire body young - as the Chinese say, keep the legs young, and the body follows suit.

Another reason is that working the legs HARD is one of the hidden (though it shouldn't be) keys to REAL strength, health and fitness levels. The legs of the muscles are the largest in the body, and working the legs hard results in a release of growth hormones all throughout the body - as well as ramps up your all important caridovascular system.

The result? Huge increases in overall strength, and less overall fat levels - can't beat that, me thinks.

And it's not as hard to train the legs as you might think. Walking is a fantastic, but overlooked exercise for the legs - and one you need to include in your daily routine somehow. And if you have hills in your area, walk the heck out of them - thats a workout all by itself!

Jumping rope is another excellent, but often ignored leg exercise. Part of the reasons combat athletes such as boxers have such high stamina levels is their jump rope routines, which often consist of thousands of reps daily. And we don't see many fat boxers around at a professional level, do we?

Leg training is the first chapter in the exercises part of Fast and Furious Fitness, and rightfully so. I speak about leg training in detail there, and also give you a REAL LIFE example of what happened when I started to include hill training into my daily routine in China - be sure and grab your copy NOW to read all about that.

So, moral of the story? Work the legs regularly, and work them hard - the hard work required is well worth it at the end of the day!

Best regards,


PS: Yes, leg workouts can literally tax the entire body like it's never been taxed before. To learn how, click on over to Fast and Furious Fitness NOW.

Tuesday, 09 October 2012 15:48

Will I be “overtraining” by training daily?

Does training daily mean you are “over training” – and thus making your workouts counter-productive to what they should be? This is an oft-asked question, and an even more misunderstood topic, so I’ll provide my views on this today.

There’s two ways to answer this one – a long way – and a short way. In short, the answer is NO. And as for the long version of it. . .

First of all, training daily is not a bad thing and in itself certainly doesn’t equate to overtraining. You don’t HAVE to exercise every day, but on the other hand, you don’t want to go days without getting a single workout in either. I personally believe that doing something daily is of immense use and way better than not getting in any sort of physical activity at all (and no, typing on the keyboard doesn’t count!) – even five minutes of exercise is better than none at all as far as I’m concerned.

Second, it’s important to note that this overtraining concept has been blown way out of proportion. YES – it IS possible to over-train, but the majority of people out there don’t even come close to it – more like “under-training”. And most folks that perform physical activity as part of their daily job do so for eight hours or more daily. Athletes, laborers, those in the Army, etc etc . . .when was the last time you heard an Army recruit complain of being over trained with daily running/callisthenic sessions?

Now, it’s important to note that erring on the side of caution is good – but only if one does so in a sensible manner. Doing 50 pushups daily is NOT overtraining. On the other hand, if your doing marathon three to four running sessions at the gym daily, well, then you might need to ease back a little – and your body will likely be telling you that too.

Third, it’s not that easy to over train with natural movements a.k.a bodyweight exercises such as the ones I teach. These are all natural movements – remember – it’s NOT weight training, and provided you don’t work yourself to silly extremes, your far better off doing them daily than doing them only once in a while or not at all. Take walking for instance – a much overlooked, yet beneficial exercises. Human beings used to walk for miles daily before we invented transport. They were, on average, FAR fitter than most folks today are – did they “over train”? Does an ape (that is far stronger than a human could ever hope to be) in the wild complain about having to pull his weight up a tree daily? Sure, I’m not saying we have to become a Neanderthal, or an ape – but the point stands regardless.

This doesn’t mean it’s IMPOSSIBLE to over-train with bodyweight exercises . Many new trainees jump enthusiastically into their programs, attempt to do too much too often, and often end up right back where they started or worse. That’s not what I recommend. Moderation is key – but abstinence probably isn’t in this case. Note the difference.

Personally, I train daily - but I don’t go all out in each session. I also don’t make each workout ultra long and super tough; I’ll usually work on a few exercises hard for the day, and then call it quits. I also try changing things up every so often; I either add in new exercises, or change the order up on my existing exercises – it all depends.

As for when I take off, I let my body talk to me. These are days when I’m just too tired to train – can’t explain HOW my body lets me know that I’m on the other side of that very fine line, but let me know it does, and I usually heed it’s advice. And for those of you that train regularly, you’ll know exactly what I’m talking about.

I also know that I feel way better and have a LOT more energy throughout the day when I train, as opposed to if I don’t – even if I’m feeling a bit exhausted BEFORE I start, and not really in the mood to train. In fact, some of my BEST training sessions have taken place when I was not in the mood to train in the first place – try that one on for size!

Anyway, that’s the long answer to the question. There’s a couple of other valuable tips thrown in there as well; see if you can find ‘em!

Best regards,


PS: You'll never worry about over-training once you get started on some of the routines I teach you in Fast and Furious Fitness. . .

Monday, 08 October 2012 09:35

They may think your fit for the loony bin

"I am tired and run down".

"I can't sleep well no matter what I try".

"I just can't concentrate at work"

And so forth. 

These statements (or derivates thereof) are probably something all of us hear on a regular basis from our friends, co-workers, colleagues or family. In fact, I heard something along these lines this morning from a colleague.

"Rahul, what can I do to sleep better? I just don't seem to be able to get to bed at night, and I end up waking up at 4AM or so", he asked me.

"Do you exercise regularly", I asked him

"No, but I'd like to start - I just don't have time". 

"Well, what do you do when you wake up at 4AM daily and can't sleep any longer?"

"Huh? I try and go back to sleep, but can't seem to do so".

"Well, why don't you try and get some exercise in during that time", I suggested.

"Exercise? At FOUR AM? What do you think I am, a wrestler or something", he asked me incredulously. I think my suggestion probably qualified me for the loony bin in his opinion.

And thats OK - but give me the choice between training like a wrestler and feeling GOOD about myself all day long (in addition to getting stronger and healthier) - and I think I'll take choice #2 - no questions asked. Even if it means waking up at 4AM to train daily.

Actually, I DO wake up to train early - I train in the mornings, since thats when I can fit in my workout - and because thats when I seem to do best in them. I'm not exactly a morning person, but once the blood gets flowing, I manage to get in some pretty decent workouts in the morning.

I usually train for 30-45 minutes TOPS daily - and guess what that much training does for me?

I feel GREAT all day long, and have way more energy and motivation to "get things done". Even if I have a particularly hectic day, I usually dont feel completely drained at the end of it - I usually come back home with a sense of satisfaction that comes from getting a job done well. And not being able to sleep at night? Heck, I have a problem staying awake once I hit the sheets - and thats NOT an exaggeration!

Now, I've been told more than once that I'm nuts for waking up at 545AM (which is when I arise during the week) to train. Folks come at me with stuff like "you don't need to be doing that before work", or "just stretch a bit and you'll be fine", or - and here's the kicker - "you must be nuts to tire yourself out that much". Coming from someone that constantly complains about being tired (the person I referred at the beginning of the email) - now THAT's a bit thick.

And you'll experience much the same thing, my friend, if you start following routines like I outline in Fast and Furious Fitness. Not necessarily because of when or how long you train - but also because the exercises/routines I teach you are nothing like what most people follow. No 3 hours "gym marathons". No 10 sets of 10 for the head of the biceps. No leg extension machines.

No - what I teach you are exercises that hit the entire body HARD - and get the job done within a short amount of time. More importantly, these are NATURAL exercises that make you feel like a billion bucks all day long, and get you way stronger than you would do with the typical "blast this, pump that" gym routine.

No show, no glitz, just pure HARD training - with little or no equipment - and NO excuses. And thats how your training should be as well.

And if you agree with me and take action NOW - well, I'll see you in the "loony bin" soon then!!

All for now - more tomorrow!

Best regards,


PS: You can collect your copy of Fast and Furious Fitness at: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book

Monday, 06 August 2012 15:46

Make this exercise a part of your routine!

There's one exercise that we all know, but don't practice enough - though we should be. We do this exercise daily without even thinking about it, yet most of us fail to do it regularly, and with enough passion to actually reap dividends.

It's so simple that you'd probably laugh at me for mentioning it. It's something we do without even thinking about it daily - and it's something that most folks that aren't handicapped can do without any problem whatsoever.

It's one of the oldest exercises known to man, and it produces great results - maybe not the kind the average person would expect, but it DOES produce results, and LONG-LASTING results at that (as the old timers who incorporated this into their routine got). And the results produced benefit you internally instead of just externally - and these results play a huge role in pushing you further along the path to overall well-being and lifelong health.

So, what IS this exercise I'm talking about?

It's not pushups, though those will do you plenty of good, and are something everyone should do. It's not yoga. It's not long distance running, and it's most definitely NOT bodybuilding.

Well, then what is it? 

The answer will likely surprise you - it's WALKING. Yes, you heard me right - I'm referring to walking. Something most of us can do, and something which you likely don't even think of as exercise unless your a power walker or unless your out hiking.

Walking is one of the oldest, and most useful exercises there is. You may not think it does you much good, but even a regular (at a decent clip, not necessarily power walking) couple of miles a day will benefit you greatly - perhaps more so than many other forms of exercise. You'll burn calories - which is something most people want to do - but more than that, walking strengthens all your internal organs, and promotes overall health and longevity to a remarkable extent. This fact has been proven scientifically, but even if you don't believe those findings, you've just gotta look at the routines of the old time strongmen, boxers and wrestlers - virtually ALL of them incorporated lots of walking into their daily routines.

It's also a potent anti-dote to ageing - walking works the legs, and as the Chinese say, the legs are the first to go when a person starts to age. Keep the legs fit and strong, and you keep the entire body fit and strong by extension.

And know that it doesn't have to be a vigorous walk to benefit you (though busting your chops walking up a steep hill certainly WILL benefit you!) - walking at a decent pace (note I said decent - not slow) also has it's own benefits, and many of them. The key thing is to walk at least a couple of kilometers daily, or more is possible - and do so without the "marathon" mentality of making the miles, and nothing more. Enjoy the walk, breathe in the fresh air - and simply WALK - thats pretty much it.

That isn't to say walking by itself will get you the results you want - quite the contrary - but it IS a vital part of your routine, and should NOT be ignored.

As for me, I'm doing plenty of walking these days in Oman - this in a country where virtually NO-ONE walks. Sure, the extreme heat is a reason for that, but even so, you'd be amazed at how widespread obesity is here. Folks talk of people in the US being overweight, but there are other countries where the problem is just as (if not more) acute.  .  .I'm constantly thinking about how much fitter people would be if they just stepped out of their vehicles and walked a couple of kilometers to get to wherever they have to.

Anyway, be that as it may, I'm also doing plenty of handstand pushups, rope jumping, stair climbing and other things in addition to my walking - all things YOU should be doing, or trying to do as well! Of course, you do need a good routine to put things together - but thats why I wrote Fast and Furious Fitness- this has all the routines you need, and more, to get into great, great shape.

OK, long enough post for today, I'll stop here for now. Until next time, make sure you train hard - and be sure to try and incorporate walking into your daily routine as well!

Best regards,


PS: I spoke about Fast and Furious Fitness in today's email - the link to that is right HERE. Click on over NOW, and start on the routines that WILL change your life for the better!


Monday, 02 July 2012 08:35

How many exercises should you do

Ask the average trainee a list of exercises they do (or for those starting out, a list of exercises they plan on getting after), and you'll likely get a long list - most likely put together with input from the "experts" that swear by doing thousands of reps and a ton of different exercises on a daily basis.

One such routine I read on a forum was (this was a bodyweight routine) went thus: - 500 bodyweight squats, 50 pistols (one legged squats), 200 pushups, 100 pull-ups, 10 sets of 1 minute handstands, 25 burpees, and - to "finish" things off, 10 minutes of jumping rope.

This routine was apparently meant to be followed daily, and one is expected to increase the number of reps on all exercises except the bodyweight squats, which was already the mind boggling number of 500 per day. YIKES!

Now, this may sound good in theory (apparently it does to a lot of folks), but for the average person, it means one thing and one alone - OVERTRAINING, and therefore a complete lack of progress; in many cases, a reversal of any progress made, which is even worse. It may work for professional athletes whose JOB is to exercise 8 hours day - but these folks have little else to do other than exercise, and practice their chosen sport - which is NOT the case for the average person.

I mean any ONE of the movements described is enough for an entire workout, if done correctly. 500 squats?? Do those right, and you'll likely have very little left in you after that. 100 pull-ups? Impossible for most folks to do. 100 pushups? Pretty tough workout by itself, without adding a ton of stuff in. You get the picture - these type of training "programs" (and I use that word with caution) are found plastered all over the Internet, but are to avoided at all costs.

And whats even sadder is that this particular routine was being recommended by some folks to others - ignorance is bliss, it would seem.

My own routine consists of a variety of movements, but I definitely do NOT go over the top on any of them. And truth be told, you'll make FAR greater gains working on a few movements, and working those movements HARD. For instance, my upper body routine this morning consisted of a 100 pushups, 25 handstand pushups and 25 pull-ups, followed by a bridge, but I was hammered at the end of it. The key is to focus on each rep - get the MOST out of every rep - and you'll see you don't need super-high reps to make progress. Neither do you need to do every exercise under the sun in a workout - concentrate on a few hard movements, and work those like you mean it.

Emblazon this into your mind - LESS is MORE, provided you do things correctly. Quality over quantity wins out every time - this cannot be emphasized enough.

And last, but not least, please don't think I'm against anyone working up to super high reps in a movement. On the contrary, I think those are great goals to shoot for - but add in a bit of common sense as well. Doing a 100 pullups is fantastic, but a hundred of them daily along with other things might just be over loading your system a wee bit too much. Do 100 one day, 25 the next, 70 the next, and so forth. You'll also find that you'll progress, and roar past "sticking points" much faster this way.

OK, my friend, thats the wisdom for the day. If your looking for training programs that allow you to blast every part of your body without overtraining, you can find them right here: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book.

All for now!


Monday, 25 June 2012 07:44

A fantastic exercise combination for the upper body

Today I'm going to talk about a time tested exercise combination for the upper body that works wonders if you know how to combine it into your routine effectively.

The routine I'm going to talk about is extremely simple, but amazingly enough ignored by many people. It consists of only TWO exercises. That's right - just TWO. You could work more in if you think you need to, but you likely won't find it necessary to do so.

It requires no other equipment other than a chinning bar - and even that isn't required if you have some other place to hang from (eg. a ledge, a tree branch, monkey bars, and so forth). It makes for a real tough workout to be honest - but it does so without eating up your entire day. And you could do this combination, and do no other exercise for the upper body - and you'd still make good gains as far as the upper body is concerned.

Now, at this point you've probably figured out what one of the exercises is - and you are right, my friend - it's the good old PULL-UP. But it's a pull-up done in proper form until your chin crosses the bar, done slowly, and for repetitions (and done WITHOUT "kipping").

The other exercise is another toughie - and one which is even more ignored than the pull-up - and that is the handstand pushup. Do these two exercises in sync for a while, my friend, and you'll soon be buying new shirts for yourself.

I did 40 pull-ups and 40 handstand pushups as part of my routine today - and believe me, there wasn't much else I could fit in except for some lower body movements, and core work. These two movements work the entire upper body into the ground - if you know how to do them correctly. See Fast and Furious Fitness for detailed instructions on how to get going with these two exercises.

Why do these two exercises work so well?

Well, first because they are compound exercises that work the entire upper body - as opposed to exercises which claim to isolate a certain muscle. I'm not EVEN going to get started on that one here.   .   .but rest assured that both exercises work the entire upper body as an unit. Yes, we've all heard that pull-ups work the back, and pushups the chest, but what is not often mentioned is how pull-ups use the chest muscles as well and pushups work the back. For more on this, see Fast and Furious Fitness.

Second, and more importantly because they train the same muscles HARD in OPPOSITE directions - and this last bit is important - they train the same muscle, in opposite directions, giving you muscles and tendons that are flexible and strong in ALL directions as opposed to one.

Think of it this way - what use would a rubber band be if you could just pull one end of it out? The same thing applies to your body. The pull-up motion requires ALL your upper body muscles to pull your upper body weight and the handstand pushup requires them to push the same weight. When you pull, you arch your back and draw your shoulder blades "back", and you do exactly the opposite when you do handstand pushups - and THIS is what leads to balanced muscular development, as opposed to, say, a "gorilla like" look where you work the chest muscles to the point that you stay hunched over, but neglect to do any back work (and this is more common than you'd think).

There are other reasons, and I could spend all day discussing this, but those two should be more than plenty for you to get started and find out the amazing benefits of this combination for yourself. Get started, do what you can, and you'll soon be the one telling me about how YOU'VE benefited from this combo!

Now, one last thing - remember that this sort of routine is NOT for the uninitiated. If your just starting out, this is not for you. If you haven't done pushups and pullups for a while, start off with regular pushups, and get good at them before working up to the other two. That is crucial - don't bite off more than you can chew - or you'll end up going backwards, not forwards. And of course, as always, remember to ALWAYS maintain good form.

Follow this sort of a routine religiously, and you'll soon have upper body development to rival the local "gorillas" at the park (or gym, hehe) - and what's more - you'll have solid, FUNCTIONAL strength to go with it as well!

Best regards,


PS: To learn more such amazingly simple, yet brutally effective exercise combinations, grab your copy of Fast and Furious Fitness NOW.

Thursday, 21 June 2012 07:30

More simple exercises to chomp upon

As I said yesterday, some of the very best exercises that you can for your overall health, strength, and fitness are also the simplest ones. Case in point - the burpee - which I spoke about yesterday - so in case you missed yesterday's note, check the blog, and it'll be up there.

And some of these exercises are SO simple (in theory) that the gym-crazy populace would scoff at the mere thought of doing them. The burpee is one such "simple" exercise that has the potential to bring even the most 'roid-crazed gym monster to his knees within a matter of minutes, but it is by no means the only one.

This morning, I added in two such, simple, but extrememly demanding movements into my routine. These are the bear crawl, and the reverse bear crawl (also known as the "crab walk" in some circles). I cover the bear crawl in Fast and Furious Fitness, but there are many who have overlooked this wonderful exercise for the upper body. Big mistake - this seemingly simple movement adds in GREAT value to your routine - and whats more, it does so in less than a minute for most folks.

Don't believe me? Well, get on your hands and feet, and crawl around like a bear for a while. I'll bet you twenty smackers that the average person thats never done this before will be breathing heavily after about 20-25 seconds or so, and it'll take time for him to work up to a minute. Then do the same thing, only walking backwards. WHOA!

And thats just the start. When you think you've gotten good at it - try doing the same thing uphill. That one is enough to whoop even the fittest of us - I cover this routine in Fast and Furious Fitness as well.

And we haven't even gotten to the reverse bear crawl, which is a movement I do NOT recommend for those that are not good at the regular bear crawl. This one will have you panting within a matter of seconds - just holding the position is more than what most folks can do.

Now, as I said, I mixed these up into my regular routine, but believe me, if your just starting out (or if you haven't done these before), these two movements alone may well make up the majority of your workout, and you'd still be whooped pretty well when done. I've done these movements before - but I was still fried at the end of my workout. Combine this type of thing with burpees - and other exercises, as I did today, stick at it for a month or so, and you'll soon find yourself dropping waist sizes faster than you can say voila. 

And that's just the part about dropping weight - you'll FEEL great as well. ANY exercise which causes you to huff and puff like a runaway locomotive will do that for you, and these are a few exercises that fit the bill perfectly. I should know - I'm feeling the positive energy pulsate through my veins right now, and this is an hour or so after my routine!

OK, enough for now, my friend. Have you ordered your copy of Fast and Furious Fitness yet?

Best regards,


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