THIS is real hill climbing!
I recently remembered something a “friend” (I should actually say student of mine) told me once after my nth climb up the hill.
“They’re not really climbing”, she said, pointing to some other folks ascending them steep, steep slopes on a Saturday afternoon in May (and it was HOT my friend. Oh YES!).
It wasn’t just hot. It was one of those hot muggy days where it would occasionally rain for a bit throughout the day.
It would NOT cool down at all after that.
If anything, it would get even more oppressively hotter, and on an “exposed” mountain like I climb, well, trust me - - you’d feel it.
Especially if you climb five times during the day as my “crazy” ass used to, hehe.
I later reduced this to 4 times a day in the morning, but I still felt it, but anyway . . .
This was one of those times I saw Kelly (her name) climbing when I was on my (I think) fourth slog up the hill.
Being she was only halfway up when I finished round #4 and started #5, I figured I’d climb WITH her.
And as we finally reached the top of that hill, I was almost DEAD.
The sweat was pouring off me like nothing before.
I was literally DRIPPING sweat every time I moved - - a shower of sweat as it were.
PUDDLES were forming under me every time I moved. Quite literally, and my shoes were “squelching”.
I don’t know if I mentioned this in “16 inspirational fitness recollections”, but it certainly IS one of them.
And there are a lot more mentioned in that book . . .
And why do I tell you this?
Well, because THOSE are the sort of workouts (and the sort of commitment) that really get you in TOP shape.
That really get the WAIST whittled down.
And that really BURN fat off you like nothing else.
A close alternative, though not quite the same (but pretty damned good anyway) is the rope sprints I do, closely followed by another movement right after.
And the animal like movement workouts I do, mentioned in my latest book Animal Kingdom Workouts.
And so on and so forth.
It’s about workouts that burn fat, and BLAST that pesky FAT off your body quicker than anything else, and those workouts, my friend are the type of workouts I give you in all my books.
Go get ‘em here!
P.S. -Back from workout #2 (late, late night workout, and I feel GREAT!).
What exactly is PM Modi thinking?
So I must admit it.
Can’t figure it out.
Don’t understand just what the heck the leader of India, an Asian giant and an economic powerhouse at that is thinking . . .
You on the list no doubt know about the Chinese aggression (completely unwarranted and brutal at that) that took place in the Galwan Valley between India and China last month, and (unless you’ve been living under a rock) are well aware of the Chinese atrocities committed at home (Ughur Muslims, dissidents, just about anyone that “She the pooh” doesn’t agree with) and the aggression against ALL it’s neighbors.
It doesn’t matter if we’re talking a rogue nation that capsized a Vietnam fishing boat recently. (Perhaps that’s what prompted the Russians to quietly step in into Vietnam’s waters and make sure that the oil rich waters around there aren’t used exclusively by the PRC!).
It doesn’t matter if we’re talking border disputes with all it’s neighbors.
Audacious land grabs in Nepal and Bhutan (two tiny Himalayan states without the muscle to stand up to the big bully). Disputes with Japan and the Phillipines. And of course, the eternal Taiwan issue.
And most recently, the brazenly audacious law passed in HK that pretty much criminalizes even yours truly sitting here writing about it (actually, if any of the reporters that wrote the pieces that you read about all this passed through HK right about now, they’d probably be hauled in too!).
Things are just getting more and more unbelievable in 2020, my friend. Truly the year of the survivor as I predicted way back in March . . .
Anyway, as far as PM Modi is concerned, the most shocking decision was apparently reached by both the Indian and Chinese yesterday (or thereabouts). A decision that (as usual) blatantly favors the rogues and aggressors, and (as usual) leaves India at a massive, glaring, disadvantage.
What the Chinese have been doing for AGES in India is salami slicing territory away based on vague claims that are NOT supported in any way, shape or form (other than the rubbish the PRC pulls out of his ass as “supporting documents”).
They essentially intrude, claim the land they intruded upon, and then (after a lengthy brouhaha) apparently “retreat” - - and then promptly start to claim the land AROUND which they made the initial claim.
And before you know it, in all the round table discussions, and the meaningless Chinese style of discussion that ensures that ALL discussions go round and round in circles with NO meaningful (if any at all) agreements being reached, the land somehow becomes “disputed territory claimed by the Chinese” as opposed to another sovereign country’s territory.
And they advance again. Salami slice again. And so it goes and so it HAS been going for ages with ALL neighbors; not just India.
You’d think they’d be scared of the Russians, but recently an even more audacious claim was made about the Russian city of Vladivostok I believe belonging to them! Not to mention the entire country of Kazakhstan.
I can only thank Donald Trump and Mike Pompeo for being the two world leaders bold enough to take a stance, and come out and say it, since no-one else apparently is!
And that’s pretty much Trump in my opinion is the BEST LEADER the WORLD has ever seen, hands down.
He’s sent into those two big boys into the Taiwan Straits for a reason my friend. Each of them has enough firepower to destroy a small nation, and it is NOT a coincidence that the Chinese FM issued a statement shortly thereafter saying “we were never trying to outdo the US!”
Anyway, back to Modi.
The agreement negotiated this time is apparently that the LAC over which the skirmish occurred remains what it was before the fight broke out, but this time there will be a buffer zone of 1.5 km on BOTH SIDES OF IT, into which neither army can intrude.
This LAC, by the way is a line that has been “pushed inwards” by the Chinese over the years, and India under Modi in years gone by finally took a stance, and started to patrol right along the LAC to ensure no more salami slicing took place.
The Chinese aren’t losing in any which way. In fact they haven’t even retreated from all the positions that they took over, and have actually fortified themselves along some of them, notably the lake in that area (I forget the name, but it’s a very beautiful lake indeed!).
And the Indians?
They’re being forced to build a buffer zone on their OWN LAND.
And in all this, PM Modi is strangely silent.
You see him doing yoga in the mountains and chanting “Om”. (the chant the yogis used while meditating apparently).
All well and good mi amigo, but when someone’s got a gun to your head, all the yoga in the world ain’t gonna save your ass.
And though the Indian army has apparently been given “carte blanche” to respond to the cHinese, the ground realities do NOT reflect this fact.
Lots of people are angry.
Some claim Modi has sold out.
Some claim Modi is SCARED of China.
Some claim he’s in cahoots with them.
And ludicrious though these Bolton like claims sound, some of it might have some standing knowing how politicians in general are but I aint convinced.
Not by a long shot.
The same Modi that brazenly and RIGHTLY responded to the URI terror attacks with a surgical strike that left the rest of the world in NO doubt about the “new India”.
The same Modi that stood the Chinese down and again, rightly so in 2017 in Doklam (Bhutan) when they were attempting to bully them (of course, they ended up retreating and then grabbing territory right AROUND the “disputed area” anyway, so who was the real winner?)
And the same Modi that ordered air strikes in retaliation for the Pulwana terror attack.
And the same Modi, of course that was wayyyyy back in the day refused a visa by the U.S. for his alleged involvement (actually, it’s “alleged” on paper; the people involved know what actually happened!) in the Gujarat communal riots way back in the day.
Just what the heck is going on?
If he’s sold out - - well, that didn’t seem apparently during 2017. And for some reason, my gut tells me that he hasn’t.
There is more going on than meets the eye here my friend.
The Chinese could not beat the Indians in an all out war, else they would have done so years ago, and while this isn’t a military blog, I’ll be more than happy to tell you WHY if you’re so interested, but for now, that’s the fact for as it stands.
The last battle they fought was with Vietnam which their mini skirt wearing soldiers (sorry Xi, but that was just ludicrious last year during the National Day parade) lost, and how . . .
Economically, the virus the Chinese introduced has weakened the entire planet.
And so maybe, just maybe, Modi is buying time . . . but again, that don’t make sense.
The Chinese have been hit hard too, except they don’t admit it. And their so called giant economy is a house of cards waiting to topple. Believe me, those numbers they put out are SO far away from the truth it ain’t even funny (and hence the actions taken against their own people that CALL Them out for the liars and bullies they are).
So I don’t get it my friend. Especially not now, when the time is ripe, and there has never been a better time to take down the wannabe “Hitler” that is threatening not just country but as Pompeo (I believe) correctly said and as yours truly has been blathering on for ages about, the WHOLE WORLD!
I don’t get it.
IF you do, let me know what is happening! ?
Anyway, this applies to fitness too. And how you ask?
Well, look at what is going on RIGHT NOW.
As the lockdowns etc quietly come back into place in many areas, people are sitting at home, scared, and getting FATTER than ever.
Many console themselves by looking at the ever expanding bulge in the mirror and saying “it’s ok. Its just for now. Times are tough! I’ll get fit later…”
Well, guess what my friend.
That weight is salami slicing your V shape off, and much like the territory the Chinese gobble up regularly, it ain’t gonna be easy getting it back.
It’s far easier to halt the fat when it’s piling on as opposed to AFTER it’s piled on.
Can it be done?
But it’s a lot easier to do it when the “iron is hot” so to speak, and when the belly fat is in it’s NASCENT Stages.
Ignoring the problem doesn’t make it go away. It just makes it worse.
Ditto for weak links in your body, my friend. Ignoring them doesn’t make them stronger. It makes them WEAKER.
And that’s precisely why I’ve come out with Animal Kingdom Workouts - - a book that will truly challenge you and take your workouts to the next level, and strengthen EVERY muscle and tendon in your body like never before.
IF you thought what I gave you in Advanced Hill Training was tough, well, you’ll be BLOWN away at what I give you here my friend.
Quite literally so!
And fat on your body will become a thing of the past so quickly that you won’t even know where said fat went.
Or how it piled on in the first place.
Anyway, this piece is getting too long. Double my normal “length”, so I’ll end it here.
But think about everything I’ve said here my friend. YES - - this sort of thing DOES impact us all and the sooner we ALL COLLECTIVELY speak up as the FREE (and HEALTHY! ?)WORLD - - the better!
P.S. – Here is where you can grab Advanced Hill Training - https://0excusesfitness.com/advanced-hill-training/
P.S #2 – Kiddie Fitness is another course that has been really getting great reviews. Here is where you can grab this - - https://0excusesfitness.com/kiddie-fitness/
P.P.S – Xi is often called “Winne the Pooh” in the mainland (albeit quietly, hehe) hence the “She” up there! ?
One armed movements leave me in a puddle of sweat.
And I mean it. Quite literally!
As we were filming the second round of photographs for Animal Kingdom Conditioning, I got a complete workout in just WHILE taking (and re-taking) the photographs.
I was literally collapsed in a puddle of my own sweat BEFORE doing a single pushup.
Every time I bent down to get into a new position, sweat literally BEADED off me. I mean ROLLED off me.
And you know the most amazing part, or maybe not?
Two parts actually.
Both that will beggar belief.
One, the movements weren’t pushups or anything traditional you might expect. In fact my daughter took the pictures for this second round, and she had a royal BLAST doing the exercises (in some cases) better than yours truly! ?
And two and perhaps even more amazingly, STATIC holds killed me.
You guys have asked about books on isometrics, and one armed movements (more than one person).
You guys haven’t specifically asked about static holds, but isometrics are the level to static holds, and we gotta start someplace.
And you guys mostly LOVE tough workouts that leave in a state similar to what my workouts left ME in today.
Collapsed. Challenged, and in a heap of sweat, and feeling GREAT all over.
In fact, I was having soup for lunch with my daughter and she asked me just why I sweat so much.
These days I’m sweating even straight out of the shower!
“Honey, it’s because those that workout a lot literally sweat a lot more” (in most cases, fit people DO sweat more than the average Joe).
And these workouts leave you burning fat long, long after youre done with them which is another reason you’ll notice increased sweating around the core, I told her (we were sitting around the table and I had my shirt off, and so . . . ).
And being she was such a good girl, we got her a special treat. Ice cream(s) hehe. Always good, especially in the heat.
And so it goes my friend.
IF you’re looking for advanced workouts - - animal like workouts - - then you’ll be DELIGHTED with this book.
Isometrics and static holds? You’ll get them and then some. In fact you might not be able to do even the BEGINNER movements in this manner for very long . . . THAT is how tough these exercises are!
You may actually find moving QUICKER easier than moving SLOWER on some of these.
That makes nil sense doesn’t it.
But it’s true!
And on that note its off for the final round of photo editing before I finally get this thing together. Talk soon!
P.S #2 – Oh, and if you haven’t as yet, start with the BASICS right here – The 0 Excuses Fitness System ; truly the BEST fitness system out there!
Things are always better . . . after a workout!
. . . or after writing to you guys, hehe.
Those that aren’t snowflakes that is. Hehe again, or maybe those that ARE as well!
(w.r.t the snowflake thing, a bunch got ticked off at my last extra long email and are STILL getting ticked off at a) the content and b) the length of the email).
How dare I, hehe.
Anyway, I’ve done up a post about that this morning, and was going to send it to you NOW.
But . . . now is not the time.
Now is to tell you this (because YOU TOO might be going through it in many ways) is that today was a hellatious day in all regards.
What do I mean?
Well, I got through a hellatious and wonderful workout for one. That’s the good news!
And the bad? Or rather irritating, or annoying?
Tried making a few payments to my hosting providers (both of them) and they BOTH failed.
It didn’t work initially at all. Apparently some issue with Paypal. Tried with card again, no dice.
And when it finally did go through, the money got debited from my bank account but never reached the host.
Sweeeeeeeetttt . . .
This has happened to me with the bank I am using right now in the past.
And while you’d think it’s an instant re-credit back to the account, that’s not what happens in most cases.
I once withdrew a not insignificant sum from the ATM once (in local currency) - - the equivalent of USD 100 or so, and the ATM never spat out the money.
Went to the bank, and they said I’d have to go to my bank.
Went to mine and they said they’d raise the issue with the other bank.
The year was 2018. Sound familiar my friend? Hehe .
And the money was NEVER refunded after that.
I once had an issue while recharging my phone online, and the money disappeared from the account, and showed up three weeks later.
Pithy amount, of course.
About double of that disappeared today in terms of the hosting . . . And when or if it’ll show up is anyone’s guess.
Chalk it down to the game huh.
And on the home front, it’s the same as usual. Headed perilously close to where things were in 2018, or worse . . .
. . . and of course, the pictures weren’t retaken. Hehe.
Is that I edited, and all is well on that front. Now it’s a matter of finishing up and getting it done, but I just had to “vent” to an extent first.
Being I’ve done that, WHY am I doing it?
There are NO dearer friends or family I have than my list.
You guys listen to me chat. You guys listen to me talk. You guys are THERE for FITNESS and myself every step of the way.
You guys support me. YOU guys make it worth while!
And so, it’s only natural that whatever happens in my life gets communicated to you first.
Not to take that to extreme and giddy limits, but you get my point!
And also, to tell you that . . . things are always better in a certain way after a workout.
After the hours of annoyance today, and likely more to come later on, I’m feeling somewhat calm. Somewhat relaxed . ..
And the best damn workout I had, in RECORD time contributed to that!
And it was straight out of 0 Excuses Fitness, my friend.
Trust me, these ARE the workouts that make you feel on top of the world. If you do ‘em right!
And I sure do.
And so can you, my friend.
Go right HERE to grab the program.
OK, enough of my ramble. Back to my animal kingdom workout books!
P.S. – Remember this my friend. Could always be worse. My buddy Vincent is in a place he shouldn’t be for doing the RIGHT thing. In the wrong place, for doing the right thing, and I understand how it feels. Oh yes, I do. All I can say is . . . the darkest hour is always before the dawn my brother.
Or, the following quote from Napoelon Hill.
Every adversity, every misfortune, carries with it the seed of an equivalent, if not greater BENEFIT.
And so it goes!
Anything from here on in is a BONUS!
This afternoon I shared a tip – or two, actually on how I got my workout times down from an already good duration to even LESS.
Something which all of you should be aiming at doing.
I don’t care if it’s climbing a hill, or doing pushups, or jumping rope, or banging out plyometrics. Key is to reduce the amount of “rest” you take and the amount of time it takes you “in between sets”.
And this doesn’t go just for you guys looking to burn a ton of fat.
It goes for those of you looking to build real strength (note – lifting barbells and taking long 10 minute or more breaks may count as a certain type of strength, but it’s as far removed from FUNCTIONAL strength as can be, my friend).
And the mental tip I gave you in that email was eating a bear - - a bite at a time.
Something I’ve spoken about at length on both the sites.
Way too many people look at the overall number they have to complete.
For instance, a 100 pushups. Person gets to 10 or 15, starts panting.
20. HE’s really bushed. 25. Starts really getting winded (if he’s doing some of the patented workouts yours truly put together in Pushup Central, but really even if he is NOT, as the average lard ass CANNOT do even 10 regular pushups, or even 5 proper pushups without falling flat on their face).
Anyway, when he looks at that number. 100. Or maybe 150.
Longggggg way off, he thinks.
He dawdles some more. Will I get there? Can I?
Before he knows it, 5 minutes have passed.
10 more reps.
And in the middle of this can I, will I, he completely loses focus on whats important; the next set and the next rep!
Eat a bear one bite at a time, my friend!
And the other tip is: Anything from here on is a BONUS.
Let’s say you’ve got 100 pushups scheduled.
But you’ve been doing 100 for a long time now, and can’t seem to break the plateau.
No matter what you do.
It’s like some people with sales. Try as hard as they might, sometimes people are unable to break a certain sales figure!
It’s a MENTAL thing for the most part.
And what I’ve got to say is what I just told you.
Anything above this is a bonus my friend.
Do the 100.
Knock out 5 more with no stress. Remember. Bonus!
10 more. Bonus! Take a bit more rest in between sets if you must (not a lot though!).
And proceed that way until you hit 50 more.
Youll be amazed at how EASY it is to do it this way as opposed to setting an initial goal of 150 and then not being able to make it.
Don’t get me wrong though.
If you’re like I am, and can set hard, hard goals and force yourself to get there no matter what then of course, more power to you.
But for most people it makes more sense to do it the way I just mentioned.
Have at - - and let me know how it goes!
P.S. – Make sure to pick up the 0 Excuses Fitness System right here. Make sure too to apply this formula to the sample workouts shown at the back of the book! Get them reps UP, my friend. I’m currently at 3000 jumps for the day which ain’t bad at all. Loftier goals ahead tho - - stay tuned!
Muscle memory, and more!
Back in 2017, there was a period of many months where I did not climb a single hill (other than steps to my fourth floor apartment at the time, and that don’t count for me, hehe) daily, and did NOT do a single pull-up for MONTHS.
The pull-up champ didn’t do a single pull-up . .. for months!
Neither did the self proclaimed (and rightfully so) hill maniac!
All I did was pushups, squats and bridging.
Exactly the SAME workouts that I teach you in the 0 Excuses Fitness System so yes, everything I teach you and sell has been put through the grinder multiple times FIRST to make sure it WORKS!
As Charless Mitchell a long term customer recently said, “You truly are the real deal!”
Anyway, one fine afternoon I was feeling in the mood for a CHANGE. Big time, at that!
And what was the change?
Well, I wanted a bit of an outdoor workout, and the HILL . . .
And, since I was past 150 pushups, I wanted to do pull-ups.
No biggie I thought. Lets go do ‘em!
Lets go PROVE that pushups do indeed help in building up your pull-up muscles (prove it again, I should say!).
And the results?
Well, surprising in a way, and maybe not in another.
You 0 Excuses Faithful would be expecting me to bang out pull-ups by the dozen the minute I got to the park that day, eh?
In fact, I didn’t do a single pull-up that day.
Curiously enough I gripped the bar and held on for a dead hang LONGER THAN I had before my “break” (extended break!).
Then I tested my one arm hangs.
Monkey bars (these truly are a Rahul Mookerjee special, the way I teach you to work out on those!).
Was a bit stiff first, but no other issues.
And yet, the pull-ups.
I figured I’d take a while to work back up to it.
And yet, within THREE days, NO MORE, I was back at ‘em - - hammering ‘em out in high reps like never before!
Despite my performance on the first day . . .
So muscle memory IS a real thing my friend.
And the hill climbs?
I barely felt it, as before. Hehe.
And while muscle memory is a real thing, it doesn’t mean it’ll all come back instantly, so if you’re in a similar situation - - don’t get frustrated!
Hang in there; if you’ve been doing ‘em before; it WILL come back.
This of course assumes you need to take a break for the first part, and most people do NOT.
I repeat. Most people need to do more - - not less.
The only reason I took a break was the obvious; to test out the System fully before it’s release, and boy did it go well.
Astoundingly well, and like a house on fire, and everything else you can think of!
And on that note, I’m out. That’s today’s tip; take it or leave it!
P.S. – A certain person on LinkedIn asked me “not to talk about politics” and “do it at home” if I wanted to. Um, sorry, but NO sorry - - I WILL Talk about politics if I want, and yes, I AM qualified to talk about more topics than just fitness. Curious though how most of the nay saying seems to come from those that do not agree with the political viewpoints I post (when I do). Folks – there is something called debate! . . . for a REASON. A very good reason at that!
When to listen to your BODY
Over the past couple of days, I’ve been writing a lot about how my workout routine over the 10 days or so has left me BUSHED.
Shattered (in a good way, hehe).
SPANKED. (that was the word I was looking for at first!).
And as I sit here, typing this to you, I’m trying to debate whether or not to go in for ANOTHER ONE of them workouts.
. . . and I think I’ve decided, for ONCE, to do the SENSIBLE thing and call it quits – for today. Hehe.
Quit while I’m ahead, as it were, and get back at it tomorrow!
And this is the best thing to do, and this is a key, key area of training that a lot of people ignore, but even more EMBRACE – in the wrong way.
All too often, you’ll have morons running for the hills complaining about “being sore” after a workout, and not doing anything for days other than moan and groan about their sore muscles, and how weightlifters need FIVE days of rest a week, and the sixth is eating day, and so forth . . .
(and to these people I have two things to say -a ) I wonder what would happen I put you through a REAL WORKOUT! And b) Get real – and EMBRACE the soreness).
Being sore is part and parcel of it all, my friend.
If you quit at the first sign of soreness, you’ll never get anywhere.
But for the elite few of us that train like madmen - - or “really kill it” - - or so forth, sometimes, it DOES do some good to let your body recover a bit.
As I can barely lift my arms and shoulders a day AFTER a workout of NOT working them directly in ANY WHICH WAY, shape or form, I decided today will be the day I take a break.
I could go for a massage. I could probably do a very gentle walk up the hill. Or so forth.
But I’m not.
Instead, I’m going to put myself in YOUR SHOES as I’ve done so many times before, and realizing that a lot of you don’t have access to the above, I’ll do the following.
A gentle walk around the ‘hood (without a mask, hehe).
A few stretches
A few PATENTED stretches STRAIGHT OUT OF 0 Excuses Fitness.
And perhaps a bit of on the spot running.
I am NOT going to gorge, or give myself a ‘cheat day’ and ruin all the hard work I’ve put in over the past few days.
It will be active rest and recovery, and I have ZERO and less doubt I’ll be CHOMPING at the bit, and raring to go again tomorrow!
And that’s that for now. See if you can find today’s lesson – or a couple, actually – most valuable ones!
P.S. – For more such training related gems, and STORIES (real life!) pick up your copy of the 0 Excuses Fitness System now, my friend. It truly is MORE than just the BEST exercise system on the planet. It’s a way OF LIFE!
My ABS be a burning!
As a certain Mr. Wong from wayyyy back in the day used to often say (exclaim) –
Yes, that’s rightl He said it without the “U” – don’t ask me why, hehe.
Maybe that’s how they say the fabled four letter word in a different language, but it ain’t Chinese for sure, and neither is it any of the dialects spoken in the mainland
And as I break into the sort of “breathless” giggles – laughs – the sort you have when you’re really gasping for breath and when a six (soon to be 7) year old beats the heck out of you in kiddie movements (as she should, hehe), it reminded me of Mr. Wong’s words.
It also reminded me of how back in the day, when I was lifting weights, he used to grip my forearms and and comment on their size and strength.
And that, of course was pre-Gorilla Grip days.
Yes, that “infamous” incident when I fell out of a bus and a tennis player about 6’1” almost crushed my hand later, and acted like he didn’t mean to (sure he did, hehe) STUCK in my craw - - and ever since, I’ve worked my grip (and legs) with a passion second to NONE.
But this ain’t about grip is it.
It’s about ABS.
And my abs are SCREAMING right now with the kiddie version of a jump my daughter beat me at.
Admittedly, she cheated again, hehe, but she did better than yesterday! ?
And that’s what counts. Small, incremental improvements are how you do it, my friend – and how it’s done in terms of fitness. Biting off more than you chew rarely, if ever leads to frustrations ville and NO results.
What exactly is this sort of jump you ask?
Well, I revel all in Kiddie Fitness, so I won’t get into it here. After all, that’s what the book is for no?
But yeah, I WILL tell you one damn thing.
I didn’t just graduate to climbing that hill of mine, for instance, in 1 day. Or one week. Or even a month.
I worked up to it.
First, it was once every morning and evening thrice a week (with the morning being daily).
Then I hammered out two in the morning, and then three, and kept the one in the night . . .until it became two at night over the space of three weeks.
And beyond a certain point, I just started to FLY up the hill, and now, it barely seems like anything . . .
And that’s how it should be for you too, my friend.
Start small. Build the momentum, keep it going. And build from THERE!
As an aside, it was interesting to see all the folks out there putting on masks as soon as they saw us approach.
. . . and through out workout outdoors (part of it, at least), they smiled on, and actually tried to join in.
All kudos, hehe.
And so much for this dumb ass, blasted COVID scare all over the globe.
Ah well. That’s that for now – I’ll be back soon!
P.S. – Be sure and grab the 0 Excuses Fitness System (if you’re truly serious about fitness, and losing that muffin top that sticks out a mile in tight clothing, hehe) right here - https://0excusesfitness.com/0excusesfitnessystem/
Doing something everyday
Last year was a time I was guilty of not devoting as much time to this here business as I should have.
And for good reason in ONE way, I suppose. I was involved in a new venture at the end of 2018 which took off pretty quickly, but as they say and as a client from THAT job way back in the day once told me (I think I was 27 at the time, and my web development business, something I was into at that time was going OK).
“Good to know your business is going ok, Rahul! Far better to be slow and steady than be the rocket ship that takes off, crashes and burns . . . “
There was more, but that was the gist of it.
That client taught me a lot (I should say dealing with that client, actually) about life – sales- communication – and while a lot of my writing ability was obviously something I’ve honed myself as well as my unique style (as a subscriber recently pointed out) – SOME of my negotiation skills were learnt on the job – by negotiating with a person who was BETTER at it at that time than yours truly was, hehe.
Or was he?
He once told me,
“Rahul, you were the only one that could SELL me the project!”
‘Tis true, my friend. ‘Tis true and there are more details in the book right HERE.
Now, on to last year (again).
I was giving my friend Dwayne a bit of background on the fitness biz and he was giving me some real world useful pointers on it, which I gladly took on board.
Dawyne’s a sensible man that has been there and done that, and any advice he gives you has been “tempered” by the fires of life - - and you KNOW that if a man has been there and done it, and then talks about it (much like I myself do) then I’m more than willing to be the ear that listens and learns.
We never know everything . . .
Anyway, I was not devoting as much time as I should to this here business and Dwayne gave me this little bitty wisdom that slipped through the cracks as it were.
Just post something everyday, Rahul.
Even if you’re not really going full bore, that’s fine. Just keep posting, and eventually . . .
Curiously enough this was advice I was following FULL TIME since 2017 for 0 Excuses Fitness (and back in the day for rahulmookerjee.com) but yet, despite it having brought success, I “put it on the back burner” temporarily.
We often stop doing those very things that make us successful, my friend. In an insidious and “back door” manner (no pun intended) something else creeps up that takes center stage, then something else and something else, and before we know it, we forget that we’re not doing what we were cut out to do.
Napoleon Hill said the same thing when his inner voice told him he was being a stubborn student, and told him that the reason for his recurring disappointments were his lack of persistence in following through with what was truly his “mission in life”.
You have been a stubborn student! Learn this lesson once and for all, that you will find happiness only by helping OTHERS find it!
And there’s more to that story that I’ve gone over before so I wont get into it again now. Maybe another email.
Point being this.
Doings something everyday IS what it’s all about.
The little gains do add up over time.
PERSISTENCE, truly IS to man’s character what carbon is to STEEL!
And if there is one major quality that seperates the true achievers from the rest, it is this.
The SAME principle applies in terms of fitness.
I’ve often said that it’s like putting money into a bank account.
One excellent workout after the other. Or perhaps 5 excellent workouts in a week, and that one day you don’t “feel like it” you go light – feel great later – and you still put something in the bank.
You wouldn’t stop putting money in the bank would you?
Well, then why not do the same thing with fitness my friend?
Believe me, the gains DO add up over time – with compound interest at that!
And that’s today’s message. For more such wisdom – hark on over here and get the 0 Excuses Fitness System NOW.
No, it ain’t “free”. No, there aren’t any discounts (unless you’re really serious and in that case shoot me an email and we’ll see what we can do). But it’s stuff that WORKS, my friend. Truly does. For the doers only though, as I’ve said many times before!
Right here – https://0excusesfitness.com/0excusesfitnessystem/
P.S. – Have you checked out our latest product “16 Inspirational Fitness Recollections”? I almost forgot to tell you about that. Go right HERE to check it out - https://0excusesfitness.com/16-inspirational-fitness-recollections/
Practising what I “preach”
Often times when you buy products online (and this holds true especially for information products) you’re not entirely sure as to whether the person is actually “doing” what they’re saying, are you?
You’re not entirely sure if the life coach you’re considering buying a book from has truly “been in the trenches” – or if he just got lucky and one of his books was picked up and got famous, and . . .
And so forth.
Now yes, we all make our own luck but this is not about that. There are many variables that contribute to ultimate and true success, and to me, one of the main things to consider is has the person been beaten down REPEATEDLY – only for it to have no impact, and the person stands back up and KEEPS on KEEPING ON?
I know of very few such cases, my friend, and the ones I DO KNOW of are the ones that ultimately succeeded – and in a lasting manner, and how.
I do not know a single successful person, for instance, who was the first to line up at the government office for their stimulus checks – all the while complaining about Donald Trump and how he’s hurting the nation, and other associated nonsense (while sucking off the very teat that he is providing).
No this isn’t about politics, but I’ve found that a vast majority of the people that “give advice” do anyting but follow their own advice – themselves, and this is TRUE my friend for people across all spheres of life, not just fitness or “life coaching”.
Well, yours truly has certainy been in the trenches and then some, and if you’ve been following my writings, you KNOW what I’m talking about!
This morning I woke up feeling great, but as I proceeded with my work, something strange happened.
The “great” feeling disappeared.
Well, it didn’t disappear so much as fade away, as I read some news (something I usually never do unless I’m bored) and I was left with a “deflated” feeling.
There have been some things going on in my life right now from a personal standpoint too that are taking “somewhat” of a toll, and yet, when I looked at myself in the mirror and said what Claude Bristol said so many years ago, I told myself I will GET THROUGH THIS.
I’ll get through what is making me “irritated” (I suppose that is the right term) at this minute, and it will PASS.
I pictured past successes.
I pictured myself climbing my favorite HILL, and doing the things I LOVE in life.
And very soon, the “descending black cloud of doom and gloom” was replaced by a neutral cloud.
I paced around the room some.
Did some pep talking.
And then . . . . dropped down, and banged out a 100 Hindu squats, making sure to focus on the DEEP BREATHING aspect of it.
And now as I sit here a good 20 minutes or so later, I’m still dripping with sweat, and I’m ready to GET HER DONE!
And that’s how it should be for you too my friend.
Visualization plus physical exercise makes an UNBEATABLE combo – and that’s what today’s missive is about!
P.S. – And when you’re looking for fakes, look past the mere WORDS of what theyre saying. As I keep telling my coaching group, mere words are one thing, but the FEELING behind the words can never ever be hidden my friend. And it’s true. More on this later, but if you’re looking to sign up for personal coaching where I get you in the very best shape of your life – both on a PHYSICAL and MENTAL level – well – sign up right HERE - https://0excusesfitness.com/coaching/
Depending on which “neck of the woods” you’re currently in, you are probably still feeling the effects of lockdown – if not IN LOCKDOWN as we speak.
And a lengthy ass lockdown at that, one that has done way more damage than people thought it would be.
When this lockdown first started in Wuhan in China, I was very vocal about saying that it was a case of “closing the door after the horse done bolted” way, way back last year.
No-one believed me, of course, but now as the facts come out (and to be fair, there were certain other people that said the same thing – Donald Trump being one, but all was roundly ignored in favor of the liberal “China tom tomming” that seems to be the rage in certain parts of the world – thankfully NOT in the ole US of A though), people are having second thoughts.
How hard is to THINK?
A virus that was very deliberately ignored (for reasons which are certainly outside the scope of this piece) and allowed to spread – and then you shut down cities and countries AFTER it’s spread – ALL over the world – and a virus that can be spread and carried by those with no symptoms?
Further, a virus where the VAST MAJORITY of people that have got it have – newsflash – RECOVERED.
And a virus where the number of deaths, though substantial pales in comparison to what happens EVERY YEAR – with – gasp – the common flu!
Do we shut down countries for the common flu?
Anyway, enough of the nonsense on all sides there.
As this madness continues, and countries supposedly start to come out of lockdown (but nigh on nothing is working normally anywhere, including mainland China for a long, long, long time) – lets talk about EXERCISE.
And getting the heebies from being confined at home for a long, long time – in the case of a country like India, over THREE months at the time of writing this.
In the case of China, a lengthy lockdown that never really ended . . .
And of course, physical fitness – and WEIGHT gain – and not being able to sleep – and all the rest of it.
Last night, I walked down to a convenience store WITHOUT a mask, braving the “stares” I got, hehe. I’m used to it as a foreign devil in China.
And I saw people outdoors exercising as usual – but with a mask.
How the heck one can breathe through a mask while exercising, I wondered.
And I picked up my own jump rope, and started to workout, but then something “took over”.
The atmosphere was one of FEAR.
Overwhelmingly NEGATIVE and not towards yours truly either, who is often spoken of being “as yellow as the Chinese” (don’t ask me, hehe).
And I went home – and did my post dinner workout at home.
What did I do?
First, a workout straight out of Kiddie Fitness.
Bear Crawls. Duck waddles. And the grand daddy of them all, something I’ll write about later, something that torches the average adult’s shoulders and upper chest within a second of so of getting into said post (if they can even GET INTO IT!) – the alligator crawl.
Believe me, though I’m in shape, that gave me a workout and a half, especially since I’d been writing all day long prior to that. (More on using time productively later, hehe).
And then it was time for some patented stretches – some straight out of 0 Excuses Fitness – and some straight out of Corrugated Core.
I was buzzing for a long, long time afterwards, and I worked until 4 AM or so, and woke up in the afternoon – on my time.
And that’s how it should be, my friend.
Cast the fear and irrational thoughts aside, and GO ABOUT YOUR OWN BUSINESS as usual!
Keep moving around, and working out, and staying HEALTHY. Chances are if you’re got a strong immune system this silly virus wouldn’t affect you EVEN if you came in contact with it (which is a FACT most people have either forgotten or conveniently choose to IGNORE).
And so forth, my friend.
While the world chooses to wallow in negativity, you do what you can to create – and attract – positivity to YOU.
And it will come, my friend – both in terms of workouts – and LIFE itself. Believe me now and trust me later, it WILL Come – if you just do the thing.
Anyway that’s all for this post. I’ll be writing about boxer pushups as promised on the other site soon – stay tuned!
P.S. – Grab the best home based fitness system there is right here (much needed during the madness going on everywhere) –https://0excusesfitness.com/0excusesfitnessystem/
P.S #2 – And start to get in SHAPE my friend if you haven’t already. If you think whats happening now is bad, wait until later on in the year. While I’m not going to tell you what will happen as you wouldn’t believe me anyway, I might just say “I told you so” later, hehe. Nah . . . . but that ain’t the point of me writing this. The point is, get in shape – and quick – you’ll need it, my friend.
On that note, pick up a copy of Advanced Hill Training while you’re at it. YES, these workouts can be ported over to HOME based routines as well, which is exactly what I did last night! Grab the course now and get cracking, my friend.
Drums of FAT and why losing weight NATURALLY Is always the BEST IDEA
Over lunch, something interesting happened.
My wife and daughter were chatting from what it seems . . . about yours truly who was truly “lost” in himself, and thinking about something else.
Over a plate of boiled egg and rice, and for that don’t know, twas delicious, hehe.
On that note, HEALTHY CAN BE delicious, my friend and usually always IS if you do it right.
And though I love Chinese food as well, my course on Dish Delicious contains NO Chinese dishes.
Mostly all Western and Indian dishes – super healthy dishes at that and then some – and delicious ones you CAN eat day in and day out without dreading, hehe.
Youll never even feel like you’re sticking to a diet if you eat these, and as I ate today, I sure didn’t feel like it.
“This is what they call a foodie”, I remarked laughingly to my wife.
Or, a Chi Huo as Cindy once called me, hehe.
Anyway, back to drums of fat.
My wife was telling my six year old, soon to be seven daughter about the ROLLS of fat that I had when she was born.
Yes, back during my lard ass days, hehe.
“Papa literally was three times the size he is now”, she said.
“Really?” exclaimed my daughter. “But I want him to be more!”
I want him to be soft and cuddly, she went.
That she does, as every little girl does!
And after that, my wife said the following.
“You could literally fill DRUMS of fat from him before” she said, giggling no less than NINETEEN to the DOZEN, hehe.
And its true my friend.
Its true, and since we think in pictures, I thought of a big blue nasty vat (the sort that the Chinese use in “slaughterhouse style” lunch rooms – ugh, that’s a memory from back in the day that ain’t nice at all! ?) . . . and a vat filled with FAT at that.
Human fat, and if you think that’s gross, well, that’s precisely what people pay big bucks for in terms of liposuctions and other (to me gross) cosmetic alterations.
And believe it or not, certain cases involve the patient “wanting to look at their fat” after it’s taken out.
Gross perhaps, but par for the course for folks these days!
It’s not so much the gross nature of this that I’m against as the unnatural nature of it, and the fact that these results NEVER EVER LAST!
Liposuction may make you look good temporarily (albeit with stretch marks due to the fat being “suddenly” taken out and previous tight skin becoming saggy).
Weight loss “belts”, all the latest rage won’t even do that. All they’ll do is a burn a hole in your POCKET – NOT your waistline and the fat deposits around it.
I once saw a machine that claimed to “jiggle your fat for you” and if there ever was an excuse to be lazy, that machine was IT. It promised the moon and probably delivered the exact opposite, and probably made sales aplenty as it is, as it said exactly what people WANT To hear, that being lose weight – the EASY way.
Well, I’m here to tell you that it don’t work that way my friend.
The good things in life are neither free nor easy.
I mean, they’re easy if you set your mind to it, but you can’t just show up and expect to get results. You have to do THE thing.
Other hand, if you want lasting results, then THOSE routines and exercises are the WAY TO GO, my friend.
And if you don’t believe me, look at the scores of people who show up for liposuction – AGAIN – after the first or second treatment.
That fat comes right back on, and so it should, as you have NOT increased either the T levels in your body – or the levels of HGH – or the levels of muscle – by doing precisely nothing other than lie under a surgeon’s scalpel.
And so, your body’s “chemical” balance was NOT altered the way it is, for instance, when you workout NATURALLY – and build a ton of strength and muscle (while releasing that all important HGH for HOURS after your workout) while at it!
Moral of the story is this – if you want lasting results – then do what LASTS.
Don’t look for the easy way out, my friend. It don’t exist.
P.S. – Here are the routines that will burn off the blubber off your body so quickly you’ll wonder how you ever put it on in the first place – https://0excusesfitness.com/0excusesfitnessystem/
P.S #2 – And to ramp it up, combine all this with what I teach you in Advanced Hill Training – right here - https://0excusesfitness.com/advanced-hill-training/
An idiotic statement if there ever was one
Well, it's been a while since the last email - - the summer is raging on here, hot, humid and - - well - - H..O..T!! So hot that the hill walk seems like I'm doing it in a sauna, albeit a "natural" one. . .PHEW!
Anyway, seems the heat is getting to some people's brains, and today's email is about one of the most STUPID, bar none, statements I've heard in the recent past (and going by the jokerishness going on during the past month or so, that is saying something - - but more on that later).
This morning, I was talking to a lady who I met a few days ago. We were talking "business" (read into that what you choose to, hehe) - - but after we were done, the conversation shifted on to other topics, and we soon started chatting about fitness.
Now, this lady isn't hard on the eyes to be honest, and that's putting it lightly. Great figure, no extra flab, etc etc - - as you might expect from a competitive swimmers, which this lady used to be in her younger days.
(Side note: Swimming is one of the very best exercises there is, despite the fact it doesn't do much for the legs - - goes against a lot of what I've said about leg training being the #1 priority, but swimming is one of the very few, if not the ONLY exercise which actually delivers a lot of the same fitness benefits that you get via other tough exercises - - but again, more on this later).
And so it wasn't a surprise that we got talking about fitness, starting with swimming, at which this woman appears to be FAR better than me - - and good on her for that.
"I knew it", I said. "You look like you love sports - - but I didn't know you liked swimming as well".
The usual giggle, giggle, and thank you, and we continued.
"I guess you go to the gym nowadays, since you don't swim competitively any longer", I said, more as an afterthought than anything else.
"Yeah, I do"
And so, we started talking about the various exercises she did at the gym, most of them being ones I wouldn't personally do, but hey, to each his - - or her - - own. And it wasn't all bad stuff to be honest, stationery biking, treadmill, etc - - not the best by a long shot, but if it works for her, hey...
"What about the Stairmaster", I broke in, as we were discussing the benefits of the treadmill. "I'm sure you use that, and..."
"Oh no", she said, looking a tad bit concerned. "Climbing stairs is bad for your knees, you know".
I shook my head. I was sure I had not heard her correctly.
She repeated what she said, and I shook my head again, this time in pure disbelief.
"Bad for you? Stairs are BAD for your knees???"
"Yes. My personal trainer, and the one before that said so".
"Ah", I responded, still trying to deal with this once-competitive swimmer imparting this bit of sage (not) wisdom.
But as the shock abated, I realized it wasn't her fault - - it was more her personal trainer's fault for spouting rubbish that has no basis whatsoever - - and whats sad is that 99.99% of trainers you'll see in the gym today are just as, if not MORE, clueless about what WORKS - - and what doesn't.
(Or should we say as opposed to hard work and "sweating it out" as a couch potato is to a brisk walk?)
And I looked at her legs, and it made more sense. She has "swimmer's legs" for sure - - slender, lissom- - legs that wouldn't look out of place in a fashion contest - - but at the same time, legs that don't scream STRENGTH - - and RUGGED POWER.
I then tried to convince the lady that she was being fed a crock, but though she listened politely, I got the feeling I might as well be banging my head against a brick wall.
Anyway, shortly after we exchanged pleasantries and departed, and that particular story ends there - - but that is where THIS email starts, to be honest.
I chose this topic to write about because there are LOADS of folks out there who believe that stairs are the worst thing you can do to your knees, when the truth is the exact opposite.
Look, fellas (and gals), training your legs is the NUMBER ONE, I repeat, NUMBER ONE priority in any sort of fitness endavour. I don't care if your training to be in the army, or sports, or martial arts - - or if your the blob that has just got off the couch for the first time in his life - - leg training is by far the most important thing to focus on, followed closely by hip, core and back work.
And there is nothing that quite hits the legs, back and core like a long, steep step of stairs climbed rapidly and repeatedly.
Well, because this exercise taxes the thighs - - which are by far the largest muscles in your body, and the muscles which really cause GROWTH - - and fat loss - - and release of HGH (human growth hormone) in liberal amounts all over your body.
Squats and rope jumping do it as well, but nothing really gets the heart rate up as efficiently as climbing stairs. And anyone that has experienced the heart pounding, "blood roaring in ears" feeling after a tough climb up a bunch of stairs knows what I mean.
As for it being bad on the knees, well, I haven't experienced any problems from my daily climbs up the hill. And neither do the thousands of people ascending the steep stairs leading up the mountain near where I live on a daily basis (both old and young) seem to complain about bad knees - - if anything, they seem to be enjoying far better overall health and strength than their counterparts on the machines in the gyms.
You'll hear some folks complain about "flexion" of the knees - - well, all I can say is that Nature gave us knees for a PURPOSE - - and your using your knees for exactly the same purpose that they were intended for when you climb stairs.
Your knees were NOT intended to stay "straight" on a machine while you "isolate" your muscles - - NO WAY, Jose!
And at this point, you might hear some say "Pooh! Swimming gets one fit as a fiddle, but swimmers don't have the sort of legs you mention - - what gives?"
Fair enough - - but google any competitive swimmers's routine, and you'll see that exercise on land is a priority for them - - especially LEG work.
Swimming is a sport where the legs don't get that much work - - the upper body does the bulk of the hard work - - but does this mean strong legs don't help a swimmer?
Again, no way, Jose - - them "frog kicks" and "dolphin kicks" will be that much more powerful with a pair of strong and sturdy legs as the "motor" behind the movement!
And if that still hasn't convinced you, take a gander at Fast and Furious Fitness where I detail how my daily hill climb has helped me get into the VERY BEST shape of my life - - at the age of 33, at that - - and if THAT doesn't convince you, then nothing will.
Or, well, wait a minute.
A hard climb up a hill in searing hot weather might - - especially if that hill has STAIRS on the way up.
But then again, that would mean HARD work.
Something that 99.9999999% of all "personal trainers" (UGH!) are opposed to. And something that most modern day trainees seem not to think much of either, preferring to "blast" out reps of whatever exercise they are doing on the latest useless machine in the gym while "ogling the babes".
And if you're the kind that fits into the above category - - well, no problems from my end, my friend - - but I wish you best of luck with the knee problems YOU WILL have if you continue using the machines and do no other work for your legs.
And if you are in the tiny minority? The "Fast and Furious Fitnes" minority, if I might say so?
Well, there's nothing to say in that case - - except a (virtual) shake of the hand, and pat on sweaty back - - and back to the workout, as it were!
Well, that's it for today. If you hear a personal trainer spout more nonsense like this, smack him as hard as you can before running - - that'll be your "good deed for the day"!
P.S.: - I speak about Fast and Furious Fitness in this note, and you can grab your copy right HERE: - http://rahulmookerjee.com/index.php/articles/4-fast-and-furious-fitness-the-book. This is NOT for the 99.999999% I just mentioned - - but if you don't fit into that category - - well - - there's no better read for you. Again, that link is http://rahulmookerjee.com/index.php/articles/4-fast-and-furious-fitness-the-book . . . rush on over, and grab your copy NOW.
Reader Q and A's
Yet another hot and muggy day here in Southern China, so hot that the term "sweating buckets" doesn't do justice to how hot one feels when exercising in an intense manner. My shirt was sopping wet by the time I got through HALF of my hill climb, and it seemed to weight a couple of kilograms or more by the time I was done. Whew!
Never did manage to get through the "pulling part" of my workout though - thanks mostly to an incessant drizzle that wouldn't (and still apparently hasn't) let up. Boo!
Anyway, the mailbox is overflowing with questions from readers that want to know - - let's take a look at two interesting emails from different corners of the globe.
The first email comes from Rich (presumably in the U.S.) -
"I subscribe to your newsletter and enjoy your inspirational personal workout stories.
In the article entitled "The old man I met a couple of months back in China", you mentioned a hamstring stretch that he did that also stretched his entire core, lower back, chest, calves, and shin.
When you find the time, would you write another newsletter describing that stretch.
I look forward to reading your future newsletters.
Rich, thanks a million for the positivity and kind words. Before I describe the stretch the old man did (does, actually), be advised this this stretch is a somewhat advanced stretch and you a) need to work into it and b) DEFINITELY, and I mean DEFINITELY - - let me say that again - - MOST DEFINITELY - - need to be WARMED up and ready for the stretch.
This is NOT one of those stretches that one does straight out of bed, to put in another way - - you need to be warmed up for it, and do need to have a (or work up to) a certain level of flexibility to do this correctly. I usually do it after my hill climb and before my pushups.
To do this, find a railing, or other "broad" surface at about chest height and lift one leg up slowly, while keeping it straight so that the heel of your foot is resting on the railing (or said surface). Keep the other leg ramrod straight, and at right angles to the first one.
From this position bend forward (and again, LEGS STRAIGHT!) and grab the ankle (or heel of the foot is you can) of the outstretched leg with BOTH hands, and bend forward so that your chest and upper body are in line with the outstretched leg.
Stay in that position for as long as you can. When you start, you likely won't be able to do this at all, or if you can, you won't go beyond fifteen seconds or more provided you maintain proper form. But thats OK. Work up to it, and work into it - - this one simple movement will increase flexibility by leaps and bounds through your ENTIRE BODY.
Sounds simple, you say? Well, TRY IT, my friend - - and if you want to make it tougher, do what the old man does - - which is to throw one's leg up - - ramrod straight, NO bending at the knee on either leg - - onto a surface ABOVE HEAD HEIGHT, and then repeat the above movement.
WHEW - - talk about a hamstring stretch from "hell"!!
And now, as a bonus, I'll throw in another similar stretch that will stretch your chest and shoulders out (in addition to the rest of your body) like nobody's business. This one is somewhat easier, but not a lot easier than the one the old guy does, though some folks may find it tougher.
Stand together with your feet shoulder width apart, and keep your legs perfectly straight - - NO BENDING whatsover at the knees again, and raise your arms straight over your head while clasping your fingers together. Now, bend FROM THE WAIST - - keeping the legs perfectly straight - - and try and touch your clasped palms to the floor, and hold the position for time.
As you get better, bring your legs together. Your eventual goal is to do it with your legs together and palms flat beside your feet.
So, that's that for the "hammy" stretches - - great question, by the way, Rich.
And now for another great one from "Sujit" in India: -
"i have been reading your newsletter on bodyweight training and i should tell you i just love to read what you write about workout....i enjoy reading your workout experiences like the one in china....this is the first time i am writing to you as i got some queries which i think only you can clarify...hmm i read your last mail in which you stressed the importance of slow deadhang pullup and handstand for mass gains...for last 1 week i have started doing slow pullup with 4 sec to go up hold for 4 sec at top and again down and i cant do handstand pushup so i am doing assisted handstand....my query is can these two workouts build muscle mass if i work hard at these two exercises ??
and my second query is what bodyweight exercise should i do for my legs for putting on mass...squats are not helping me in gaining any mass ..please help me out..."
Sujit, thanks so much for the positive words. To answer your questions: -
1.YES, the exercises you mention WILL build muscles - - slabs of solid muscle all over your upper body, to be honest, if you keep at it and keep improving with every workout. Of course, I'm referring to REAL muscle - - not the comic book "Micky Mouse" bloated muscles the "bodybuilders" in most modern gyms have.
In other words, YES, you'll build solid, functional strength with these exercises, and lean, toned, POWERFUL upper body muscles, much like a jungle cat's with these movements.
2. Though some may not notice, Sujit has just revealed one of my "secrets" to superior strength - - which is the timed hold he refers to at the TOP of each pull-up as well as during the movement - - great stuff, Sujit, and this is guaranteed to build super strong forearms as well in addition to the muscles you are targeting. Not to mention a grip like steel - OUCH!
3. If you cannot do handstands as yet, you really need to work into them, as (and as I've said many times before), handstand pushups and pull-ups are one of the, if not THE, most powerful exercise combos out there for the upper body. You may want to check out my "Shoulders for Boulders" course which gives you simple and easy to follow instructions to build up to doing handstand pushups for REPS - - at which point you'll be buying new shirts since the old ones won't fit you any longer - - guaranteed!
Shoulders like Boulders: - http://rahulmookerjee.com/index.php/products/87-shoulders-like-boulders
Of course, a proper diet is of paramount importance as well in terms of your goals which is to build high quality functional MUSCLE. And the Simple and Effective Diet should help you with that: - http://rahulmookerjee.com/index.php/articles/84-the-simple-and-effective-diet
4. In terms of mass for your legs, yes, squats are an effective way of gaining quality muscle mass in your legs. Are you doing them with bodyweight, or are you doing the "weighted squats" with a barbell on your back? I prefer high rep bodyweight squats over weighted squats any day - - not to mention the LUNG POWER the former exercise builds as opposed to the latter, which is still beneficial if done right - - but not nearly as much.
You are probably aware from the Great Gama, a legendary wrestler from the Punjab in India. Gama is reputed to have done THOUSANDS of these bodyweight squats (as well as bodyweight squats with heavy bricks/stones tied around his neck) on a daily basis, and his leg development was second to none - - and he was one of the best wrestlers that ever lived, PERIOD.
And while squats are an excellent way to build muscle mass in your legs, hiking up steep hills at a rapid pace (my own preferred means) will do it just as well, and works better for some folks.
Rope jumping is another time tested way of building muscle mass in the calves and thighs - - look at any professional boxer, and you'll realize that this simple exercise is virtually limitless in terms of potential.
And of course, sprints if you so prefer - - there are many ways to skin the cat you are referring to.
Great questions guys - - and keep them coming in, and I'll answer as many as I can in my daily e-mails.
Tomorrow's (or the next) post will deal with a guy that I see working out beside me on a daily basis in the park - - a guy that does the SENSIBLE thing for a change. More on that later!
All for now - - if you work out today - - make it a superb one!!