Tuesday, 28 February 2012 06:14

An instant pick me up

Dear Reader,

Was another one of those days today where I woke up a bit cranky, and not feeling "on top of the world". No worries - I know exactly what to do to drive the blues away, and proceeded to do so almost pronto. And I'm feeling great now - can't imagine another case of the blues attacking me today. 

And my instant pick me up is NOT comfort food, not a magic pill, and certainly not "one for the road". It involves a jump rope, and my running shoes - the exact formula being 1500 jumps. That's it - it's that simple.

Jumping rope is a fantastic overall exercise, not just for overall fitness, but also to drive the blues away. The jumping motion strengthens your legs and back, and the constant whippy rope turns ensure your forearms get a decent workout in as well (more than decent, if you do things the right way).

And fat loss? Man, when you can do 1500 jumps within 15 minutes, your not going to be worried about losing fat - your metabolism will be cranked so high that you'll be doing it all day long without even thinking about it! 

Note than I'm emphasizing the TIME taken a lot - this is key. You don't want to take all day to jump rope, or any other exercise for that matter. I'm not saying everyone's gotta do 1500 in 15 minutes, but try and get your routine done as fast as you can without comprising form. This is key to weight loss, but also to releasing the correct endorphins into your body, and also gives you a fantastic, natural HIGH - that lasts all day long.

If your a beginner, start with some of the routines I mention in Fast and Furious Fitness. Do what you can, and you'll quickly realize why I can't praise this one exercise enough.

And last, but not least, don't overdo things. Progress slowly, and at a level YOU can handle - and you'll be on the road to super fitness within no time.

Let me know how you do!

Best regards, 


PS: For the folks at Technorati, here's the code you requested me to put into a blog post: Q76FX9ABA3U9 . Regular readers may ignore this line.

PS#2: There is a reason why boxers and wrestlers jump rope as part of their daily routines. Find out why by going HERE.


Monday, 27 February 2012 05:15

500 pushups a day

I collapsed in a puddle of my own sweat this morning while exercising. Was breathing heavily, sort of like an old locomotive puffing it's way up a steep hill. And this happened multiple times during my workout - each time, I felt I couldn't go ANY further - but go further I did - until I completed my routine. I'm sitting here writing to you after I've finished - and I'm STILL sweating. My arms feel a bit numb, as does my chest - but they're going to be talking to me later for sure. HA!

And that, my friend, is what is liable to happen to YOU as well when you bang out 500 pushups in a single workout - which is what I did today.

Remember that 500 pushups per day is not something I currently do - so it was something different. It was also a real challenge - and making it past 300 odd didn't seem like it would be possible at one point - but I puffed, panted and somehow pushed my way to the magic 500. In fact, I was sweating so heavily that the carpet on the living room (where I work out) was damp as well - I kid you not on that one. And remember that winter's not gone as yet from these parts; I'm wearing a thick vest and a T-shirt on top of that - both of those should be enough to absorb the sweat, but evidently not - I was literally dripping sweat all over the place. And even if you leave the strength benefits aside for a minute - talk about a GREAT cardio workout - WOW!

Pushups are a workout all unto themselves - strength and cardio combined into one simple, and highly effective exercise. And the amazing thing about them is that even the easiest pushup is enough to humble the toughest guy. There is a very good reason that pushups (along with pullups) are a mainstay for soliders in the army. I teach you how to do different style of pushups in Fast and Furious Fitness, as well as how to progress up to higher numbers, so if your looking to get better at pushups, this is where you need to start.

Now, I know that some of you reading this are going to get pumped up and are going to want to do hundreds of pushups daily, even if you haven't been doing them a while. And while getting pumped is good - remember that it takes TIME to work up to 500 a day. I do pushups on an almost daily basis, and 500 is hard as heck for me as well. A good goal for most folks would be 50 pushups a day - believe it or not, that in itself is more than what most folks can handle.

If your working out regularly, shoot for 75, or 150 pushups per day - but whatever you do, remember that working up to higher numbers takes TIME and dedication. There's no point in busting your butt trying to do 500 if you can't do 10 in good form - do what you can, and work up from there.

And that's it for the day. I'm off to shower now - provided I can get my shirt off my back! 

Best regards,


PS: Pushups are great, and you should be doing them on a regular basis as well. Grab a copy of Fast and Furious Fitness NOW, and catapult YOUR own strength and levels of conditioning to a whole different level.



Sunday, 26 February 2012 12:39

Best time to work out

Back when I first started to train seriously and regularly, my workout would be on the top of the daily "to-do" list after work.  I'd come home, grab some green tea (or drink some water) and then get down to my workout. After that, I'd get some chores done, grab dinner, and go to bed. And that was my routine for a long time - and it worked pretty well for me.

Over the last year or so though, I've started to do things a bit differently. I've started to work out in the mornings - before I start my day. And the results have been as good, if not better - if anything, I feel that extra burst of energy which makes it easier to get through the rest of my day. Pretty much the same as when I trained at night after work; I'd feel mentally drained after work, but I used to feel refreshed after my exercises (though I was physically tired).

Both routines worked well for me - the main thing was I stuck to my routine, and thus I got benefits from it. And you'll feel mentally refreshed whether you workout in the morning or evening; that much is a given.

Mornings work best for me now as I'm not working traditional "9-5" shifts any more. That wasn't the case a year or so ago, so exercising after work was what worked back then.

And so, what is the best time of the day for YOU to work out? Many people have asked me this question, and my answer is almost always the same i.e. "when it works out best for YOU". If I had to make a choice personally, I'd say it's best to work out in the morning - BEFORE you start your day. You get a boost of energy which jump starts your day, you think better and you FEEL better throughout the entire day which is reason enough for me to work out in the mornings. That routine has worked well for me, and has benefited me a lot.

But, not everyone can do this - you may not have the time to workout in the mornings, especially if your day starts real early, or if your a "late starter" in terms of the engine revving up a bit later on in the day. In that case, there's nothing at all wrong with workout in the evening after work - or even at night after dinner, if that is when you can make time. The main thing is to ensure that you MAKE time for your workout - no matter how you busy you are - and the rest will start to fall into place automatically.

And making time isn't as hard as it sounds. You can get a great workout done in 15 minutes - 30 minutes MAX - and I show you the exact exercises to do in Fast and Furious Fitness. The main thing is to MAKE time - instead of excuses, and you'll be on the right track. 

On one last note, though I work out in the mornings normally, I'll do a "double" some days by working out in the evening as well. Usually around 6PM or so, though it isn't a tough workout - I'll either work on some hard exercises that I've been trying to get better at, or I'll do some general stuff and call it a night. I'm not saying you have to do this - but just pointing out what works for ME.

Figure out a routine that works for YOU, and stick to it - and then shoot me an email - I look forward to hearing about your success!

Best regards,


PS: Make NO excuses when it comes to your health and fitness. Take ACTION that will propel you on the right track as far as lifelong health and fitness is concerned - the first one being to click on over HERE to grab your copy of Fast and Furious Fitness. Again, Father Time waits for nobody, so the sooner you get started the better. Grab your copy TODAY.


Saturday, 25 February 2012 10:27

ONE minute grip workouts

You've heard me speak about 15-30 minute workouts often. You've heard me say that you can get in a fantastic workout in 15 minutes flat - and you've also heard me talk about five minute routines that blast the fat off your frame faster than you can say Hallelujah.

Folks often use the "I don't have time to train" excuse to avoid exercise. Well, sorry, but EVERYONE's got to have a few minutes a day for themselves, and if you don't have even that much time - well, I suggest you work on rectifying that. 15 minutes is not a long time - 10 minutes is even shorter. Do what you can, but do SOMETHING - anything that gets you moving is a good start (and I don't mean the walk from the refrigator to the couch).

Anyway, today, I'll take the "quick workouts" concept one step further, and talk about routines that don't last for more than a minute - and get the job done in terms of blasting the grip.

That's right - you CAN get an intense forearm workout from following a routine that last for as little as a MINUTE. And to be honest, most beginners would be doing good to get 10-15 seconds in good form; let alone 60 seconds.

Sounds a bit implausible to you? Well, perhaps it does, but allow me to give you an extremely simple exercise to do - which won't last for more than a minute. And that one exercise is SO simple to do that I wonder why most folks don't think of doing it - but incredibly, they don't.

And that exercise is this: Find a chinning bar, or a sturdy tree branch, or anywhere you can hang safely (the higher the better) - grip on to the bar, and simply hang. Thats right, simply HANG, and time yourself while you do so. No monkey business while hanging; your arms should be completely stretched out and your entire body should stay still - simply hang in that position for a minute.

Again, if it sounds simple to you - well, just TRY it. I'll bet your unable to do more than 25-30 seconds max if you're starting out (perhaps less if you've been doing other exercises before). If you can manage a minute, repeat for five sets. If you can manage that, keep doing that at the end of your regular routine - and tell me how much your grip has improved after a couple of weeks.

Simple enough exercises, but you won't find many people doing this. Why? Well, one because if done correctly (and especially if done after your regular workout) - this exercise CAN REALLY HURT! You'l literally feel your fingers start to peel off the bar after you've been hanging a while - and your shoulders and forearms will get a super workout as well. And all this in less than a minute.

Second, it's not a "fancy" exercise. Most folks associate hanging on a chinning bar with "something they did when they were kids", and don't conisder it anywhere near in value to the fancier stuff and machines.

Big, big mistake - the simple stuff - stuff we did when we were kids - actually brings you far better results than the other stuff does.

And in case your wondering, this one simple exercise can be made way tougher than it is currently. Further, there are dozens of other things you can do - for a MINUTE - that will leave you with burning forearms and fingers that won't be able to grip for a while after the exercise. Fast and Furious Fitness details many such routines that can be used by all levels of trainees (yes, even advanced trainees).

As for yours truly, I did three one minute holds at the end of my routine today - and I can STILL feel the soreness in my forearms. I enjoy this exercise, and do it often - and if your interested in developing a vice like grip, so should you.

All for now. Oh, if you logged on to the site a few hours back and saw an "under maintenance" sign, not to worry - that was simply my web host updating the server where the site is located. All seems to be normal now.

Enjoy your weekend - and if you train today, make it a super workout!

Best regards,


PS: Here's that link once again: - Fast and Furious Fitness

I'm having a REAL tough time shopping for shirts these days. And it's not just me saying this - my wife's been complaining as well. She often tells me that it's next to impossible to shop for shirts for me without having me there in person as well. She says that she can buy the right size, the right colors, make, everything - but more often than not, if I'm not actually trying the shirt out before I buy it, I'll complain that it's too tight, and won't be able to wear it.

And by "too tight", I mean that it fits a bit too snugly around the shoulders - so I feel like I'm about to rip the shirt apart when I raise my arms up. That same logic applies for coats and jackets as well. My wife tells me I've gained some mass around the shoulders recently, and I can believe it given the exercises I've been practicing.

Funny thing is, a while back I used to wear size XL shirts - but as of late, I've started to find some of those to be "too tight" as well. Problem is, the next size up fits OK around the shoulders, but ends up looking a bit baggier than it should around the waist - but thats what I have to live with if I choose to buy "off the rack" clothing.

And why am I telling you this?

Well, pretty much to warn you that YOU too may have difficulty purchasing shirts that fit right once you start following an exercise routine similar to what I do. Remember that ALL I do is the exercises I teach you in Fast and Furious Fitness. I do NOT lift weights, play sports professionally  or do manual labor - these are all activities you'd associate with broad and powerful shoulders, but I'm not doing any of them.

So I'll warn you in advance - if you're the type that shops once a year and expects your clothes to fit you correctly the entire year, then you probably don't want to mess around with the exercises that I advocate. If your worried that a constantly expanding shoulder size, or broad, powerful back muscles will make it tougher for you to shop for clothes, well, you've been warned ahead of time.

Of course, if your the rare breed that doesn't mind having a set of broad shoulders that are every bit as strong as they look - and continue to get stronger as you keep training - then you'd be well advised to grab a copy of Fast and Furious Fitness TODAY. But if you do so, expect to have to keep buying new shirts on a regular basis. Yes, the exercises contained within ARE that powerful - do them as I tell you to - and you'll be building muscle on your entire body like you never have before, while also melting off fat at a record rate. 

On another note, we did end up buying an "off the rack" coat which seems to fit ok for the time being. The function's still a few months away though - so all bets on the coat fitting right at that point are off. You could also look upon it as a sort of "goal" to achieve; increase your shoulder width so much that you have to buy new shirts every so often.

Now that's an interesting goal to aim for - aim to outgrow your shirts! My wife doesn't think much of it, but then again, she's the one shopping for me (and the one who gets to have me try on each and everything before she buys; NOT the easiest of tasks) - so I can't say I blame her.

So, thats the wisdom (or warning) for the day. Be back tomorrow with more!

Best regards,


Thursday, 23 February 2012 05:39

Simple exercises, SUPER workout

Had one of the best workouts of the week today. I know I say that a lot of times - said it yesterday, as a matter of fact, but that's how it goes when you train in a sensible manner, and put in a ton of hard work - you get RESULTS, and you get one GREAT workout after the other!

If you read yesterday's post, you know that I did some tough exercises in my workout yesterday, and made good progress on a lot of the movements. I was sore when I woke up today - especially in my triceps and back (funny combination, huh?) - so figured I'd do a "lighter" workout than usual, in order to speed up recovery and still get a decent workout in for the day. And so, off I went to the living room - which is currently where I'm exercising. Nice, large room, can move a couple of the sofas out of the way and have lots of room in which to train.

By the way, I mentioned a small, but important detail in that last paragraph which you need to incorporate into your routine - see if you can find it.

Anyhow, I was planning on doing rope jumping and pushups as the mainstay of my workout today, and end after that. Started off with a few jumps, and then pushups, and so forth. And before I know it, I'm dripping with sweat and have not just got in a good workout - I've got in a HECK of a workout - just as tough as yesterday, except in a different manner.

And would you believe it - I did nothing other than movements that I consider to be EASY - and yet got a fantastic workout in. Yes, that's right - I did EASY movements all throughout the routine.

Now, how is that possible? 

Well, I simply did an "easy" exercise, and then supersetted it with more reps of that "easy" exercise and then collapsed when I couldn't do any more. And then believe it or not, I did another superset of that same exercise - right after the second one - and then went from there. Before I knew it, the easy exercises had become tough, and completing even one rep was a challenge by the end of it all.

So there you have it - yet another small detail than you can incorporate into your routine at times to change things up, and give you a superb workout without doing a lot of new things. Many more such (usually ignored) details are included in Fast and Furious Fitness - grab your copy today.

Note that I don't advocate this type of training all the time, and neither do I advise doing so for new trainees, or those that are just starting out. Ditto if your not good at a certain movement. I myself only do this once in a while, maybe once every two weeks or so. And always, always listen to your body while training - that bit of advice holds true here as well.

Try it, and let me know how it works for you!

Best regards,


PS: Make sure to visit our products page regularly for updates on new items!

Wednesday, 22 February 2012 06:10

How to achieve the seemingly impossible

I've been training hard over the last week or so on a few exercises that I consider to be tough - and that I'm not proficient at. I exercise on a daily basis and take maybe one day off in a week - two if I need it, but I haven't taken ANY days off this last week.

Now, just so you know, as far as my training goes, my "week"  began last Thursday since last Wednesday was a rest day for me. I've been hitting it hard (or fast and furious) since then, and have been working hard on variations of exercises that are currently not easy for me to do - at least not if I do them at the level I would like to do them at.

And today was a red letter day for me in many ways. After five hard days of regular training, I've done what I previously thought was impossible for me to do in terms of these exercises and can see myself progressing further than I ever thought I would. Note that until yesterday, my training was just "normal"; but the results of the hard work suddenly showed up TODAY, and I'm well on the path to getting to that "elite" level on those particular exercises.

So, WHAT are those exercises, you might ask? Well, it doesn't really matter - one of them is a variation of a handstand pushup that I couldn't even BEGIN to do, but can do a few reps of now (still not in perfect form, but I am getting there). Another is a version of a leg raise - there are many - but the point of telling you this is that daily practice, without failure, is one of the keys to achieving super success in your training.

And this goes for everything in life - if you want to get better at something, practice daily, multiple, quadruple times a day if you have to - but practice without fail, and practice as if your life depended on it.

I emphasize this point repeatedly in Fast and Furious Fitness - be sure and grab a copy if you haven't already.

Now, I realize that some people reading this may take this to mean training to failure daily, not taking any days off, etc etc.And no - the above does NOT mean you should hammer your body to the point of no-recovery - that is actually taking a step, or several steps backwards instead of forward. Train sensibly, and LISTEN to your body - and judge how to proceed. I wrote another post on this here; be sure and read that for more on listening to your body.

And only YOU can judge how you feel and what to do. I can guide you on doing pushups, but I cannot tell you how often to practice - only YOU know how your body feels, and what your current fitness levels are. I can guide - but I cannot make the decision for you - only YOU can.

What I CAN tell you is this is that if you practice daily and do so sensibly - your gains will skyrocket, and you'll soon be on the path to doing what was previously impossible for me, and this goes for anything in life.

And on another note, I remember a visit to New Orleans a couple of years ago, where I saw a guy performing in front of a large crowd. This guy was doing handstands and handstand pushups - something you might not think is that big of a deal. But get this - that was just the start. What he did after that was to walk up a flight of stairs on his HANDS alone - and walk back DOWN that flight of stairs, again on his HANDS alone! And if you think that was tough, well, you'd me mistaken. He then did five pushups while still on his hands, and then "walked" back up the flight of stairs again.

Now, I don't know about you, but I know I'm nowhere near that level right now. And I KNOW I'll have to practice hard daily - for years - in order to GET to that level.

That skill is a fantastic one, and a great goal to work towards. But, I've got some goals to accomplish already, so that one will have to wait. 

Now, what about YOU?

What goal are YOU going to set for yourself today? What effort are you willing to put into achieving that goal? Will you stick to it?

Answer the questions above, and act accordingly - and you'll be on the road to success in no time.

Best regards,



The economy is a talking point with just about everyone these days. Chances are excellent that you've experienced the "economy blues" at some point yourself - and chances are excellent that a lot of you know someone whose going through a tough time themselves. Job losses, sky high inflation - all these are contributing to more and more depression amongst people, and not without entirely good reason. And I should know - I've felt the same way many a times before.

And yet, the cold, hard fact is that there is very little to be accomplished by feeling down, getting depressed, complaining and the like. So why not focus on something that YOU can do for yourself - something that makes YOU feel BETTER. And that something is moving your body - exercise, any form of exercise. And it doesn't have to be the exercises I mention in Fast and Furious Fitness (although those will get you feeling better in a jiffy) - it can be swimming, sports, lifting weights, heck, just about anything that gets you MOVING. Move - or start to move, if you haven't done so in years - and I guarantee you that you'll feel better post doing so. 

And that feeling is what leads to overall IMPROVEMENT. When you feel better about yourself, your depression lifts, and you shake off the blues. Your health improves, and you have more energy to do POSITIVE things - think POSITIVE - and act accordingly. Other hand, when you are constantly down in the dumps, it becomes that much harder to do anything good - or right - for yourself, and you keep going downhill. Not good.

Jumping rope is a fantastic way to shake off the economy blues, or just about any blues. Get through a good rope jumping workout - and I assure you that you'll be buzzing and wanting to do MORE. And whats more, rope workouts are one of the quickest and most effective workouts there. They say 10 minutes of rope jumping equates to 30 minutes of running - and with good reason - and this is WITHOUT the pounding that running puts your body through.

Don't believe me? Well, pick up a copy of Fast and Furious Fitness, and go through some of the routines I've mentioned which involve jumping rope - and watch your mood lift, and your overall health levels rise dramatically. And if jumping rope is not "your thing", well, no worries there either - the book contains enough exercises, and something for everyone.

In a nutshell then - get moving - feel better - and then DO things that change your life for the better as opposed to staying down and doing nothing. And thats really all there is to it!

Best regards,



Monday, 20 February 2012 06:13

Exercises that complement one another

Woke up this morning feeling a bit grumpy and tired. Got to bed real late last night, plus had a host of other engagements the day before - not what you'd term an ideal weekend - which was probably the reason for me feeling a bit down. Woke up, drank some green tea, and then plunged into my workout. And an hour later, I'm soaked in sweat and am feeling on TOP Of the world. In fact, I'm literally buzzing with energy - so you know I got a GREAT workout in!

And thats pretty much how YOU can expect to feel as well when you work out the way I teach you in Fast and Furious Fitness. Short, hard workouts that get the heart pumping and the muscles working - and thats all you really need.

Back on topic though - In my workout today, I did exercises that complement each other. And doing so is one of the keys to getting a superb overall workout in. One simple example of exercises that complement each other would be doing pull-ups and push-ups together - you do a set of pull-ups, bang out some push-ups right after, and keep repeating until you can't do any more. This is a very simple, yet often forgotten "secret" combination for most folks - and you'd be amazed at the benefits you reap from working on just this combo three times a week.

And while what I just told you is a powerful combination that will get you STRONG, there are many other routines that work just as well - and are even tougher. And you'll get to know what these are upon reading Fast and Furious Fitness, where I give you some sample workouts that'll have you huffing and puffing like a locomotive in no time at all.

And finally - note that though I did NOT do any pull-ups (or pulling movements, for that matter) in my workout today, my forearms feel like they've been put through a wringer, and my back muscles are starting to talk to me as well. You may not think that's possible, but it IS. And the routine I followed is actually very simple - think about it, and let me know if you figured out what I did!

OK, thats it for today. Time to get down to business now.   .   .

Best regards,


PS: If you haven't signed up for my diet newsletter as yet at the other site, your missing out on some great stuff, and I strongly recommend you to sign up. Click HERE, and sign up NOW.

Sunday, 19 February 2012 16:01

Muscle power vs ego massage

A few days ago, I spotted a couple of guys training in the park a few feet away from me. Now, normally I don't pay much heed to what others do during their workout - I'm more concerned with my own training. Also, I  make it a point not to interrupt others during their training - even if I don't agree with what they are doing - and thats a courtesy I expect (but don't get all the time) myself as well. 

So, these guys were having a pushup competition. I didn't hear the actual words being spoken, but they were trying to see who could rep out 50 pushups without stopping, and who was the fastest. And it was good I didn't actually hear what they were saying - my eyeballs were bulging out of my sockets (and not in a good way) just upon seeing what they were doing - so I don't think I needed to hear the logic behind what they were doing!

Anyway, guy #1 starts on his pushups. He pumps his chest out once or twice, stretches his arms, and drops to the ground. And he starts on the reps - only going halfway down on the down part of the pushup and bouncing up with atrocious form on the up part. And he didn't even go all the way up before marking that as one rep, and immediately starts again. He made it to about 12 before dropping on the ground like a sack of potatoes, and declared "that was tough".

On to guy #2, who does much of the same thing guy #1 did - except with even more lousy form - I'm wondering what state his lower back must be in if he constantly does pushups with his stomach touching the ground before his chest does.   .   .I think he made it up to 15 before sinking to the ground like a deflated balloon.

They then started for round #2, but neither was able to reach more than 15, at which the pushup mania petered out, and they moved onto their versions of dips - something you do NOT want to hear about.

At that point I quit looking - I love a good laugh as much as the next person, but there's only so much foolishness I can take in one session.

Anyway, the point of telling you this is not to poke fun at the two guys - it's to point out that getting an ego blast from completing sloppy "half reps" doesn't count for squat. I could give these guys ten regular pushups to do in correct form, and they likely wouldn't be able to complete that number - let alone 50.  But of course, the guy's gotta tell his friend that he did 50 in a row, just so he can feel good about the number. 

And this sort of behavior is more common than you'd think - I've seen countless other examples over the years I've been training. It's sad - allowing your ego to take over your training only harms you. You'll actually take two steps backward instead of one forward, run the risk of getting injured, burning out on the exercise and all for a temporary ego massage. NOT worth it, me thinks. 

The funny part is, the guys I'm talking would actually get a great workout (considering their current levels) by doing pushups slowly and in proper form rather than think about the numbers. They would do good to start off on the basic pushups I mention in Fast and Furious Fitness - and THEN move on to other pushup variations once they get good at cranking out the basic movement.

So don't inflate your rep numbers artificially just to please your ego. And note that there is a difference between setting goals and massaging your ego.You CAN set a goal of 100 pushups and work towards that - but claiming you can do a 100 pushups when you can't do 5 in proper form is useless.

Don't be the guy that can bang out a 100 pushups within a certain time frame - be the guy that can bang out a 100 pushups in good form within a certain time frame. Two words to be sure, but they make a massive difference to your training, and the results you get.

Best regards,


PS: Order your copy of Fast and Furious Fitness now, and you'll soon be on the road to doing 50 GOOD pushups in a row.


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