Sunday, 22 June 2014 12:54

You gotta start SOMEPLACE

More of the usual foolishness at the local park today as I prepared to commence my daily slog up the hill. I was already sweating before I started - - it's THAT hot and humid here. Sort of like a blanket of "heat and humidity" (and of course the ever present smog/pollution, hehe) wrapped around you as you exercise intensely. . .

Anyway, I passed the chinning bar on the way to the hill, and I saw a fine young (not) gentleman literally "frogging" his way up to multiple reps on the pull-up bar.

What do I mean?

Well, this fellow was LITERALLY doing a "frog kick" with his legs to get his chin up  above the bar, and uttering strange noises as he did so, as if he was working his entire upper body really hard.

And when he was done, he barely broke a sweat - - not surprising, me thinks.

Anyway, I've written enough about the nuts who seem to think the "rep" is all that counts, and form be "damned", and as promised, I'm going to write about a welcome surprise that I've been getting over the last few evenings in the park.

This middle aged Chinese gentleman usually shows up in the park around the same time that I do, and can be seen valiantly working his pull-ups in the same area as I do. As in, the monkey bars - - with THICK bars!

He can't get a single rep in as of now. In fact, it's all he can do to even pull himself up halfway, after which he falls from the bar like a sack of bricks.

This is mostly because he is overweight and out of shape - something which is clearly evident, and YET, I rate HIS attempts on a FAR, FAR higher scale than the other clowns who "frog out" repetitions.

Yes, even though he can  barely hold onto the bar for any length of time.


Well, because he TRIES - - and does so in a genuine manner. No preening, no posing, just a STRUGGLE to get that first rep in - - as it SHOULD be.

And more importantly, he tries to do the exercise in proper form. He starts out with a dead hang and THEN tries to pull himself up from there, and isn't concerned about the fact that he isn't succeeding in his efforts - as yet.

And he shouldn't be - - if he keeps this up, and incorporates some hill climbs into the mix to lose the flab around his midsection, he'll soon be  pumping out GENUINE reps like nobody's business.

This dude isn't worried about "impressing" the girls, and he isn't worried about "how he looks" upon not being able to complete a single rep.

Not for him the nonsense of "I did a 100 reps, I'm better than you!".

Just silent, hard work - - and THAT, my friend, ties in nicely with the topic of today's e-mail, which is basically that you have to start SOMEPLACE.

Hey, we've ALL been there - - no-one is born looking like a human Hercules, and it's a fact of life that some of us have to work way harder at this than others that may be a tad bit more genetically gifted.

That's a fact of life that we can't change, and quite frankly, I've never bothered wasting brain cells over it - - and this is coming from someone who is a hard gainer in the true sense of the word - - ME.

I mean, my forearms have ALWAYS been weak, ultra weak in fact from what I'd say - - and yet today, I've got a stronger grip and better upper body development/strength than a lot of "naturally" gifted folks.

And it doesn't matter what your current strength levels are, or how you "look in front of the girls", or "how many reps you can do  NOW", or whether or not you have a family connection to the Pope (ok, I made that one up).

What matters is that you WANT - and TRY - and TRY in the right manner.

What matters is that you know you have to start someplace. I did - we all did at some point.

And most of all, what matters is the will to SUCCEED, and IMPROVE, despite seemingly insurmountable odds in your way. I talk about will power a LOT in Fast and Furious Fitness - - in fact, it's one of the "commandments" that are an absolute must to read even before you start on the exercises and workouts outlined in the book.

Fast and Furious Fitness: -

And that, my friend, is why I bring up the middle aged Chinese gentleman who I'm sure will improve within a few weeks, faster perhaps if he takes my advice on incorporating some cardio into his routine.

I also gave this gentleman a tip or two on HOW to grip the bar when doing his exercises - - advice he was more than happy to accept, and advice that has him firmly on the path to a rock solid grip and super forearm strength down the line.

So remember - it doesn't matter what your current fitness or strength levels are. In other words, you have to start SOMEPLACE - and so long as you have the right attitude and the gumption to forge ahead no matter what - well - NOTHING can stop you from achieving your desired goals!

And just so you know, this philosophy is applicable to all areas of life - - NOT just fitness.

All for now! If you workout today, make it an excellent one - - and write in and tell me about it!

Best regards,

P.S.: - Working on grip and forearm strength is a great place to start, and I've put a course out there that tells you exactly what and how to do to get started: -

Sunday, 22 June 2014 05:02

Gorilla grip!

I've been getting a ton of questions as of late about grip training (one of my favorite things to do, by the way).

Those that read my daily emails/newsletters know the emphasis I place on grip work - - developing a rugged, powerful grip being one of the very, very best things you can do for your overall levels of strength and muscular development.

And I've had many an email on this topic as of late - - to many to even address in my daily communications, to be honest.

Questions such as "How on earth do you do those thick bar "walks" you keep referring to"?

Or, "how exactly do handstand pushups build the grip?" (a very common one, by the way)

And most recently, feedback from a reader in Turkey who states that he wants to build a strong grip, but that he's been unable to reach the levels of development he's wanted to despite spending MONTHS working out on the machines in the gym.

And so I've finally finished a project of mine (one amongst way too many - - that sound familiar??) that I've been working upon for a while now - - namely, "Gorilla Grip", a concise, NO FRILLS, NO FLUFF, and NO NONSENSE forty three page training manual detailing SIXTEEN exercises that if done correctly and regularly will give you a pair of forearms that "Farmer Joe" (or even Popeye, if you so prefer) would be proud of - - but more importantly, STRENGTH and ENDURANCE to match.

Yes - forty three pages of hard hitting, no-sense training information for all you grip fanatics out there (and there seem to be a lot!) - - exercises that have been forgotten by the "muscle media" for the most part.

Exercises that are HARD, and are NOT, I repeat, NOT done sitting down or lying on a bench.

Exercises that will make you SWEAT. Exercise that make you HUFF and PUFF like a runaway locomotive.

Exercises that make you develop those nasty calluses on your palms.

But most of all, exercises that FLAT OUT WORK - - and my own experience and comments about having a ferocious grip are proof enough.

Of course, you'll never ever develop a grip like a real gorilla no matter how hard you try - - but this course WILL get you to near superhuman levels of gripping power that most folks will never ever attain.

Click on over to, and order NOW - - you'll be glad you did!

I look forward to hearing about your succes!

Best regards,

P.S.: - Our facebook page is a great place to discuss all things fitness related - - you can find us on Facebook right HERE: - . . .   

P.S #2: - That link again is Order now, and get started on the road to superior forearm strength, power and development.

Saturday, 21 June 2014 12:47

Reader Q and A's

Hi {subtag:name},

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 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: -

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: -

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!!

Best Regards,


Friday, 20 June 2014 03:16

Check your ego in at the door!

This is something I've been meaning to write about a LONG, LONG time now, but haven't had the time to do so.

The park that I partake of my daily walk in has plenty of folks of all age groups exercising on a regular basis (which is a great thing). You'll find folks out for their walks (and/or Tai Chi, bodyweight stuff, et al) even on days so hot that you literally feel like a sponge that is slowly, but surely being SQUEEZED, dripping sweat with every movement.

And that is one area where the Chinese score over a lot of other countries - despite the recent surge in couch potatoes (young 'uns at that) and folks getting lazy, by and large, the Chinese still believe in daily exercise as "part of their lives" as opposed to a lot of developed countries where exercise is treated as something you have to "fit into your schedule" (and consequently becomes a chore).

But that isn't the topic of today's post.

A few weeks ago, I puffed up the hill, and almost collapsed once I was at the summit. It was an especially cloudy and muggy day, extremely overcast, and one could barely even BREATHE (you know, the sort of humidity that "clings" to your lungs) and that doesn't make climbing a steep hill any easier.

There weren't that many people that day, except for a few young men "lounging" about, if I may term it as that.

And as I completed 25 strict, letter perfect pushups, something I tend to do after a hill climb (and before my pulling movements), they looked on in amazement as if to say "in THIS heat? No way!?"

But one of them soon got down from his "perch" on a nearby railing and started to follow suit - and pounded out what seemed like 70 or so "rapidfire" pushups.

Or so he claimed.

His compatriots cheered him on, but to me it felt like watching a  circus show - rather like watching a human machine gun hurriedly rep out half baked pushups, the arms barely bending, the chest so far from the floor that you could stick a barrel in the space - - and most of all, the horrible, jerky, up and down motion where the person exercising  uses momentum rather than strength to complete whatever "movement" it is he is doing.

Uggggh, I thought.

But I'm used to this sort of foolishness, and I just sort of shook my head ruefully and didn't say much.

Fast forward a couple of days, and I see a wiry guy on the pull-up bar, a slim fella with very little fat on him, someone you'd think should be great at pull-ups done in proper form.

But as he "jumped" on to the pull-up bar, I watched from a distance, warming my grip up for a few tough sets of the monkey bars, and I soon found out that his fitness levels were nowhere near what I thought they should - or would, for that matter - be at.

Our friend completes the first rep by literally "jumping" half the way, and then goes half way back down, and then kicks both legs furiously, sort of like the "dolphin kick" when performing the butterfly in swimming, and that kick gets him to rep #2.

He gets to rep #4 or so like that, and then furiously contorts his face, scowling, and letting out "oohs and ahs" for the benefit of a few girls who had stopped to watch "the monster crank out the reps".


He finishes 20 or so reps like that, and then jumps down from the bar (the last 5 reps being half-half reps, in that neither did his chin get over the bar, and neither did he go even halfway down), grinning at the simpering women, and at that point I couldn't help but laugh, though I turned around quickly, not wanting him to notice.

But notice it he did, and he came on over to the monkey bars, which are three times as thick as the regular pull-up bars most folks prefer.

He jumped up, but fell off the bar quickly, much like a limpet detached from a tree trunk.

"That's not easy", he grimaced, staring at his hands (baby soft from what I could tell). "That's too hard on the palms!"

And as he said this I repped out a few "back and forth" reps across the monkey bars, swinging my way across, and the guy kept staring.

Then, he jumps on to the bars again, and starts to rep out pull-ups in the same shoddy manner, and at that point I stopped him.

"Not that way", I said, somewhat irritably. "All the way up, and THEN (this is the part he most hated), go ALL the way DOWN!"


He gaped at me as if I had asked him to dive to the bottom of the Pacific.

"Down", I repeated.

And after about 5 rounds of this conversation, he finally did lower down to a "flexed hang" letting out a genuine gasp this time.

He then flailed around with his legs for a while, but not even the most desperate of kicks could get him past half way point on this particular rep.

And he soon dropped from the bar like a dead weight and glared at me, as if I was responsible for his "failures" in front of the girls.

Soon, he walked off, muttering something about  my calloused hands being "horrible".

Ok...horrible they are, but they sure can GRIP!

Now, the point of mentioning this jokerishness is not to poke fun at the two fine men I just spoke about, but rather to emphasize that "cheating" a.k.a "bouncing or kicking" your way through reps does YOU no good.

It may stroke your ego for a while, but when you do the exercise in right form, you'll soon find out that ALL your "effort" thus far has been in vain. More importantly, bouncing and kicking on pushups and pull-ups (for instance) is a great way to lead to shoulder and tendon injuries - not something you want for sure.

So don't be the guy that "bounces" out 50 plus reps and preens in front of the women. Be the guy who pumps out 15 slow, letter PERFECT reps, and BUILDS from there.

Don't be the guy who "kicks" his way to 20  half baked chins. Be the guy who spends hours honing his grip on THICK bars, more time in the dead hang position, FEELING his lats, and PERFECTING that first rep before moving on.

In other words, check your ego in at the door when training hard - and this goes for trainees at ALL levels.

Concentrate on the workout itself - - and the numbers will come. Believe you me, the numbers will come!

And here's a parting shot - if all this sounds too "silly" (pff! I'd rather "pound" out the reps rather than worry about this nonsense, some might say!) - just go back and read my post a while back on the "old man I met in China" right here: - Read the part about a letter perfect handstand, the vice like grip - - the entire post, actually, and then read THIS one again, and that'll say it all.

Or at least, it should!

And thats it for today. Back again with more!

Best Regards,

P.S.: - Pull-ups are one of the hardest movements for folks to even complete, let alone complete in proper form, but the benefits from doing these right, and doing these regularly are manifold. And the same holds true for handstand pushups. Weave a workout around these two movements (remember the leg work!), and you'll be looking like a human gorilla in no time at all!

Yes, you heard that right. Forget the six pack, but work the ABS - - work them intensely, and make them a priority in any workout you partake in.

What's that, I hear you say. Work the abs, but forget the six pack, the very muscles that make up the abs?

He's nuts, I hear some of you say. Bonkers! After all, how on earth can I work the abs without concentrating on the six pack - - which makes up the majority of the abs?

And so forth.

Well, my friend, given the modern day muscle media nonsense floating about all over the place, and even in most commercial gyms etc, you'd be justified in calling me nuts for saying this - - but hear me out for just a minute before you judge.

First off, the "six pack" muscle might be the ones that are clearly "visible" to most folks, and that are the "showpiece" muscles of the abdominal region, but remember that there is a workhorse behind every showpiece, and the same holds true for the abdominal muscles.

The REAL work to stabilize the core (the primary function of the abdominal muscles) is NOT done by the "six pack" - - it's done by muscles far deeper underneath - - the muscles of the abs that literally create a "girdle" around your stomach - - ones you can't see, but ones that are vitally important and crucial for any level of real abdominal strength.

And other than these muscles, most of the "heavy lifting" is done by the muscles at the SIDE of your body - - i.e. your obliques, NOT your "six pack".

Yes, I said that. Your obliques are far more involved in any sort of physical activity you do than the actual six pack is and add FAR more to core strength than the superficial "six pack" does.

Proof, you ask?

Well, look at any competitive weight lifter, or sportsperson, or anyone in GOOD shape, really (and by good I don't mean the 'roid crazed monsters at the gym with their bloated muscles, each trying to "outpump" the other).

Strongmen. Swimmers. Boxers. Or those that hike hills on a regular basis, for that matter.

Take a person in any of these categories, and the first thing you'll notice about their abdominal region is those "lines" running along their sides. A look that can't be hidden even if you wear loose T-shirts that two of you could fit into - - and a look that is either "chiseled" or "muscular", but NOT FAT.

And while said people might have a six pack as a direct consequence of the ab work they do (which in turn is a result of the exercises they do on a regular basis which involve the large muscles of the hips, legs, back and shoulders), that six pack isn't the showy six pack you might expect.

Last, but not least, we have the muscles that run along the base of the back, the spinal erectors to be exact. It is virtually IMPOSSIBLE to be either fit or strong to any degree without developing these muscles to their fullest, and again, you only need to look at any competitive athlete (in most sports that involve physical activity) for proof.

So THOSE are the muscles you need to concentrate upon, NOT the six pack, and certainly NOT that awful, worthless exercise that God only knows who invented - - the dreaded "C" exercise.

Yes, I mean crunches - - which are the most useless exercise ever invented in my opinion.

Ok, hold on, Rahul, I hear some of you say. It's all fine and dandy asking me not to focus on the six pack - - but  how do I focus on the other muscles?

Well - - good question - - and there is a simple answer - - you don't.


Yes, you heard that right. You don't focus exclusively on these muscles - - but you DO focus on hard, regular workouts that TAX THE ENTIRE BODY AS AN UNIT - - which is hymn #1 in the hymnal most Fast and Furious Fitness followers religiously sing from daily.

Climb a hill, and you involve the obliques and spinal erectors without realizing it (except for those that are way overweight, hehe).

Lift a keg, or a barrel of beer overhead and press it multiple times and you're working the internal stabilizers in your core FAR, FAR better than when your doing them worthless crunches.

Do pull-ups in strict form, and your working the entire core heavily, especially the obliques.

And so forth.

So those are the important muscles, my friend, NOT the six pack muscles.

Of course, none of this means you ignore a good diet, a bulging belly, etc - - but it DOES mean that you focus on - - gasp - - yes, exercises that make you WORK - - puff and pant - - and involve the ENTIRE BODY as an UNIT, as opposed to isolationist exercises that seem to be all the rage these days.

Old fashioned stuff, but stuff that works - - give it a try, and you'll see.

And I'll end on that note - - but the "good form" reminds me of some foolishness I see on a regular basis in the nearby park. Stuff that has me literally shaking my head in disbelief at the sheer stupidity of those who think that sort of workout will actually benefit them. . .and THAT will be the topic for the next post!

Hasta la vista for now - - and if you workout today, make it an awesome one!!

Best Regards,
P.S: - I speak about pull-ups in this email, but not many of you will be able to do these in correct form for reps. And if your one of the many that struggles with pull-ups, then THIS is the course you need: -

Thursday, 08 May 2014 08:43

The crazy "gui lao"

Was completing my workout today in the local park when a couple that I've seen often came along.

I was working out in the afternoon today, and this particular, probably in their mid 20's or so usually chooses this time of the day for their jaunt.

And as I went through the last few repetitions of an extremely tough exercise I've been working HARD to master, I saw "the look" on the woman's face.

And from the title, you've probably already guessed what type of a look it was - - and you're right.

And what's funny, at least to me, is that this look repeats itself every time they see me exercising - - oddly enough, they seem to show up just at "that" particular time in my workout. One of those things as it were.

The guy usually looks at me with a resigned, sort of "benevolently friendly" (if that term makes any sense), says something to the gal, and walks on.

The gal walks on too, saying something to the guy, but she's got the first stage of the "the look" printed ALL over her face.

As in, what's that crazy "gui lao" doing? (Gui Lao literally meaning foreign devil, a not so polite but commonly used term on mainland China, at least in the Southern provinces)

She pauses, stares at me, and I stare at her after I complete my rep, and then go on about my business.

Finish that rep, and I find her staring at me again with a look of "why would someone do that", as her partner nudges her, edging her on her way, down past me.

And come the third rep, I see both of them sneaking surreptitious glances at me, but being they're too far away at this point for it to really register in my mind, I just act as if they're not there and continue.

This particular scenario repeats itself every time they see me, so you might ask, hey, what exercise is it that causes the Chinese to give me the "crazy gui lao" stare?

Well, as mentioned before, it's an exercise that is extremely tough to master, and certainly not for the "pumpers" at the local gym/'roid house.

It requires patience to master, so that makes it a no-no for most people.

It makes you grip as if your life depended upon it, and it makes ugly callouses sprout all over your hands. Strike three for most folks right there.

But it also develops a vice like grip, super strength (and endurance of sorts) in the entire arm, especially the fingers and forearms.

And that exercise is - without further ado - a FLEXED hang - but from one hand.

Simply put, that means yours truly is hanging in the bottom position of a pull up (arms fully outstretched) with one hand - for time. And to make it even more fun, I use a thick bar to do this exercise.

I've been at it for a couple of weeks, and it was surprisingly hard to begin with, even for someone like me whose used to doing various sorts of pull-ups.

No swinging around crazily, no showing off, just a flexed, still, controlled HANG.

And while the exercise might cause the average person to gawk and gape, be informed that if you want to build a bone crushing grip, this particular exercise will do it for me - in less than a minute, or minute max per set.

I mean, find someone, at whatever body weight, that can hang on with one arm in good form - on a THICK bar - for one minute or more, and you've got someone with a seriously, seriously strong grip.

And I don't know about you - but I'm more than willing to brave callouses and the "crazy" look (and the pain) to achieve the results I'm referring to!

Now, I realize there are a lot of people might agree with me here, and rock on down to the local playground for some timed holds, but before you do so, a word of caution: -

- Make sure your able to do timed holds with TWO hands in PROPER form for AT LEAST a minute before even attempting this. And yes, there is a reason the four words are capitalized. . .extra attention, folks!

- Make sure you can do at least 5 pull-ups per set in good form without undue fatigue.

- And last, but not least, make sure you keep your weight at reasonable levels. This usually goes hand in hand with the first two, unless your freakishly strong, of course, but I've hardly ever seen overweight folks manage one pull-up in good form, let alone five.

And that, my friend, is the story for the day. Try this simple little exercise out if you so desire, and let me know how it went!

Best Regards,


P.S: - Can't even do a flexed hang with TWO hands for any  length of time, let alone what I mention? Well, no problem, amigo - your NOT alone, and there IS a solution. Pull on over to and you'll soon be pumping those reps out as if they were second nature - NO questions asked!

Friday, 02 May 2014 14:55

Eat a bear - - ONE bite at a time!

That was the exact thought that came to my mind this afternoon as I hustled up the steps, determined to beat my previous best time on this route.

I was sweating like a racehorse, puffing like a locomotive and panting like I'd just swam an ocean (or darn near close to it) - but after passing about ten people that had started the climb before I did, I finally had to pause for some much needed breath.

I breathed in deeply, making sure to breathe "into the stomach" as opposed to the shallow breaths that it's so easy to get suckered into when one is out of breath. And soon enough, I was fine, and ready to continue again.

(That's a tip for you right there - breathe the right way, and you'll find your performance in most physical activities improves without you even actively trying. I've written about the importance of proper deep breathing before, so I'm not going to get into it here - - just know it's something well worth keeping in mind at all times.)

But while I was gasping for air, I knew I still had a GOAL to attain - that goal being bettering my last climb time, and that meant resuming the climb ASAP.

I look up above me, and all I see is the sun shining down angrily, and a vast imposing row of steps as far as I could see.

Well, not as far as I could see, actually, but the top seemed far, far away at that point. You know how it is - that last bit always seems to be the toughest!

And all of a sudden, I remembered.

"Eat a bear - but ONE bite at a time!"

And in my current situation that meant one thing.

Go for the goal - attain it - but remember that it's the little steps that add up to the big thing.

So, I tackled the steps in sets of 15, as opposed to thinking of it as one long arduous set of steps I had to get through, and get through fast. And before I knew it, I was at the top, and I had bettered my previous time by one second.

Not a lot by any means, but again, it's the small things that add up. That one second will turn into 30 soon, and then 60, and then more, and so forth.

And why do I mention this in an email to you, my friend?

Well, because fitness follows the same principles, my friend.

Take the case of a person that can do only one pushup before collapsing. Show him the ultimate goal of 100 at one go, and he'll likely sigh and throw in the towel before even starting on the long and arduous path ahead of him.

Other than, set a goal of 10 for him, and chances are, he'll get to this goal within a few days with a bit of will power and lots of properly applied effort.

He'll then progress to 20, and then 30 even before he knows it.

And soon, within a couple of months, he'll get so good at doing pushups that he'll crack off 100 plus in a row.

And what did he do to get to this goal? Well, he broke down the goal into gettable "bites" (parts), and ate the "bear" slowly, one bite at a time.

The same thing applies to losing weight, getting stronger, and so forth.

You might say "elementary, my dear Watson (Mookerjee)", but the fact remains that this elementary piece of "wisdom" is ignored by many on a daily basis.

"Oh, I'm too out of shape to do 25 pushups"

"Oh, my knees hurt so bad, how could I possibly go for a run?"

"Oh, I'd rather sit on the couch, and shove potato chips into my mouth - easier than getting down on the floor and cranking out bear crawls, or whatever the heck that Mookerjee guy is on about"

Ok, so maybe the third was a bit of an exaggeration (although many do prefer gobbling up potato chips by the dozen as opposed to exercising and following a decent diet), but the first two sure aren't.

I'm sure you can think of a couple of examples yourself too.

So remember, the next time you think a target is too tough to achieve, you just need to say one line to yourself (or others).

Eat a bear - - one bite at a time!

All for now - - back again later.

Best regards,

Rahul Mookerjee

P.S:- It's easier to simply ignore this email rather than to take action and improve your fitness levels NOW. Remember, words don't rock the boat - - ACTION does. And the first step to take towards reaching your fitness goals is to grab a copy of Fast and Furious Fitness right HERE: -

I wrote to you yesterday regarding a drastic change in diet a couple of months ago, and the wonders it did for me - including get my hill jaunt timings down to less than 15 minutes - something I couldn't do even at a trim, lean and fit 25 years of age.

And while diet played a massive role in making this happen, there was more to it than just diet.

I think I mentioned I returned to China in March, and started to go for my daily climbs again as soon as I got back. Well, due to work related reasons I've been climbing mostly in the afternoons as of late, around 2P.M. on most days, and that applied to my March climbs as well.

(Side Note: Tough outdoor exercise during the peak hours of the day is NOT recommended if you live in extremely hot locales, as dehydration is a very real risk especially if you are pushing yourself hard. If you absolutely have to exercise at those times,  make sure your a) drinking enough water, b) drinking enough water, c) know what you are doing, and d) yes - you guessed it - drink enough water - and by water, I mean good old H2O - nothing else during your workout.)

Ok, that side note turned into more than a "side" note, but it needed to be said - I don't want any of you keeling over in the hot sun for sure!

The hill I climb  has many different routes, my favorite one (or should I say one of my favorite ones) being a long, steep climb with tons and tons of stairs. Sort of like a Stairmaster workout x 10, if you get my drift, or tougher. . .pictures on the site as well on the Fast and Furious Fitness Facebook account.

But, there is another route I use regularly - one with a long, sloping path going straight up  and "around" the hill. There are NO steps on this route for say 70% of the climb, and the last 30% merges with the other route I take (the one with steps).

I usually alternate between these two routes. If I climb up route A, I go down route B, and if I climb up route B, I descend via route A. And I alternate between A and B daily - works different muscle groups in an intense manner.

This wasn't what I did years back in China - I stuck exclusively to route A going up, and route B coming down - it seemed to give me a better workout - but times change, and so should your workouts if they need to. Plus, it adds a bit more variety into the route, keeps it interesting.

So, anyway, I'm huffin and puffin one day at the top of the mountain, and I notice this old Chinese man walk up the stairs behind me, observing me quietly, yet intently.

We acknowledged each other, but didn't say much, mostly due to a language barrier. This guy must have been at least 70 years of age by the look of it, probably more if you consider the fact that many old Chinese people actually look a few years younger than they are, due to following healthy lifestyle habits their entire life.

He walked around the top of the hill once, and left, and I returned to my pushups.

Come the next day, I took route B, and I saw the old man again. We started together up the hill, and I was expecting I'd easily keep pace with him, maybe even outpace him, but what surprised and shocked me was the speed and pace at which he motored up the hill. I think I must have kept pace with him for about 20% of the climb that day, and I was already bushed after that.

Now, just so you know, this guy is not a "fitness guru" or "fitness buff" or anything like that, at least not in the traditional sense. No rippling muscles, no excess brawn, and like zero percent body fat - actually quite a small guy if you look at him from a distance.

But as they say, it's not the size of the dog, it's the size of the FIGHT in the dog.

Anyway, I got to talking to him a few days later, and shook his hand - and it felt like I'd put my fingers inside a pair of iron pliers.

I started to notice this guy's routine more closely after that. At the end of each climb, when most people are gasping for breath, this guy walks coolly over towards a nearby wall, and kicks up into a letter perfect handstand against the wall - and holds that position for exactly 60 seconds.

After that, he stretches his hamstrings out thoroughly -  but in a manner most people wouldn't dream of doing. That sort of stretch stretches the ENTIRE core, lower back, chest and hamstrings - as well as calves and shins to a certain degree.

And after that, he walks back down the hill. Sometimes, he'll bang out a few pull-ups - letter perfect reps, almost always 15 reps per set.

And that's the extent of his workout. A 10 minute climb up the hill (which some folks can't complete in 30 minutes), and a 5 to 10 minute stretch/workout combination that works the ENTIRE body as a unit. And the results are there for all to see.

Granted, the guy probably follows a great diet as well - but still, a 70 year old (or more) doing all that? Most people would be lucky to kick up into a handstand at the age of 30, let alone 70, and add in pull-ups and a hill to the mix, and we're talking some serious fitness levels there, my friend.

And why do I tell you this? Well, first to let you know that age is NOT a barrier in terms of achieving your fitness related goals. I don't care if your 15, 25, or 40 or even more - the right attitude and the right workout routine WILL get you results - there is no other way.

Second, because inspiration doesn't always come from those who you think it might come from. This guy is an ordinary old man - nothing special to look at, but he's the one that in part inspired my less than 15 minute climbs.

Ok, a little urging from him (I'm not going to get into what that urging entailed, hehe) helped, but still, he inspired me to push myself and achieve what I couldn't even back in 2005 at the age of 25!

And third, because one never really stops learning in terms of fitness. I know a little something about handstands and handstand pushups - I've written an entire training manual on that exercise alone - but this old man showed me a tiny little adjustment to make in terms of leg placement while kicking up, and that tiny  little bit DOES make a difference to how your final handstand turns out.

I'll cover that in more detail in the future, but that's the story for today.

Anyway, my goal is to beat the old man's approximately 10 min timeframe - and do it in less than a month. See how THAT pans out!

All for now - if you work out today - make sure it's one of the best ever workouts!

Best Regards,

P.S: - Talk about shoulders like boulders - this old man has a pair of shoulders on him that would shame most gym goers. Pound on over here to find out how YOU, my friend, can develop a vice like grip and shoulders like King Kong here: -

Tis a common lament amongst folks, even though who exercise regularly. You hit the gym regularly, you go for long walks, you do endless amounts of pushups and sit-ups - - but somehow, just SOMEHOW, that stubborn flab doesn't disappear as fast as it should.

You see some results in the mirror - but you aren't entirely satisfied with what you say - and for those of you that are overweight, the flab doesn't seem to go away "permanently".

Now, you might think that the obvious answer to this is the wrong form of exercise - and you'd be perfectly justified in thinking so. In fact, I've said many times before that exercising the wrong way can actually end up being detrimental to your overall health, fitness and motivation levels - not good if that's the case.

But what if your exercising the way you should, and still aren't quite "getting there" in terms of fat loss/overall fitness goals?

Well, the next obvious answer after exercise would be the big D i.e. diet.

That's right - the dreaded word that a LOT of us don't like to hear - including yours truly at times.

Now, when most people think of diet, they're thinking "oh, I gotta subsist on salads, and raw vegetables. Small portions, NO junk food, NO cheat meals, yadda, yadda". And so forth. And while you might be hitting the nail on the head in terms of staying away from junk food and eating more vegetables, the fact of the matter is that DIET for most people equals PORTIONS.

And this, my friend is the wrong way to think about it.

Smaller portions might leave you feeling hungry and irritated all day long - or perhaps you may feel like you've "accomplished" something mentally in terms of "sticking to a diet". But this ploy won't get you long lasting results - and when you do finally give in and have that large cheat meal, the weight will yo-yo right back on.

Not good, my friend. Not good at all.

I could go on and on about what sorts of food to eat, what to eat, when to eat, but I think the best way to go about this would be to give you a personal example - MINE.

Those of you that have been following this blog know that I moved to China last year. You also know that I've been "reunited" with my all time favorite fat buster and "get your rumpus in shape FAST" tool, that being a long, steep hill about 10 minutes walk from my house.

But what you might now know is that I had to leave China for a while in February (mostly personal reasons) - and what started out as a two week odessey turned out into a near 4 week trip, with VERY little, if any exercise thrown in. Oh, and that explains the long break in posts as well. . .

Now, that's not to say I turned into a tub of lard during that period - far from it. In fact people were commenting on how much better I looked since I'd been to China WHILE I was wondering if I was putting on weight, so that should tell you something.

Anyway, I finally got back in March, but I was still busier than a bee for the most part. Sure, I got my exercise in daily here - but my busy and erratic schedules often meant I was eating late, eating all the wrong things at the wrong times - in short - my diet was pretty bad at the time.

And after a week or two of arriving back, I actually noticed that I was putting ON weight in certain areas.

It was a VERY tiny amount of weight to be sure, but it was flab alright - and that's how it starts. Tiny turns into BIG before you know it, and this was when I was exercising hard on a daily basis - hiking up hills in the heat ain't no joke even in the best of weather, and I was doing my other bodyweight stuff as well.

I knew what the problem was, though.

Too many "burgers" (I use that term loosely) gobbled down late at night after I got a respite from my schedule. Virtually no vegetables in my diet, and no real "meat" either for the most part. Well, not unless you count the meat on pizzas to be real meat.  .  .

And so forth. Now, I got away with this sort of eating pattern for a while when I was younger, but that was for a few months - it eventually catches up with ya.

Anyway, something had to be done.

This won't work, I thought. Here I am, taking time out of  my busy schedule to work out daily - and I'm actually LOSING instead of GAINING??

And so, here are a few rules I made for myself around the 14th or so (I think it was that date - I haven't recorded it): -

NO more fast food unless I really, really had no other option.

NO more fried dumplings, or friend anything.

NO more French bread for breakfast (even though I love the taste)

NO pizza, except maybe on Sat nights

Make it a point to eat meat, and lots of it on a daily basis - and make it a point to eat VEGETABLES on a daily basis. And drink lots and lots of green tea/water (this part was easy - I was already doing it).

And - here's the kicker - NO alcohol of any sort, which for me means no beer, or very little of it. (Guys, you're going to hate me for saying this, but beer can really, really screw with an otherwise great diet).

As you can tell, these are pretty simple rules to follow. No fancy calorie counters, no cholesterol blasters, no repeated bloodwork etc etc. Just a few simple rules that I thought I could abide by.

The first week went by smoothly. The second was tougher, and I "cheated" a couple of times, but I made it through. No noticeable results as yet, but I did notice I was generally feeling and looking better.

I had much more energy and more spring in my step - even though it wasn't showing in terms of absolute and rapid fat loss.

Come the third week (around the start of April), and I noticed I no longer even wanted the stuff I ate before. In fact, put a Micky D's supersize meal in front of me, and I'd be asking myself where the greens were - - and thats not because I was feeling "guilty" - - it was because my body just didn't want the stuff any more, period.

Interesting observation, eh?

But what's more interesting is that it was around THIS week that I really started to notice dramatic changes in my stamina and fat levels - not to mention overall appearance.

My hill climb times started to abruptly drop from around 25-28 minutes per climb to between 15-17 - - and given how steep this hill is, that ain't no easy task, let me tell you.  (more on this tomorrow - - be looking for my post "The old man I met in China")

The tiny little bit of unsightly fat around my chest that had built up out of "nowhere" started to melt away WITHOUT any direct chest work.

Ditto for that troublesome area around the lower back.

And my pants started to literally fall off me - - even after tightening my belt as far as it could go.

Now, after that third week, I cheated a bit again the fourth week, and then the fifth. But it was only once or twice a week - I ate healthy most of the time otherwise - and kept my exercise routine exactly the same i.e. a hill climb followed by bodyweight stuff.

And I even allowed myself a beer or two on the week occasionally.

And guess what - the results just keep coming. I got in a 17 minute climb on a REAL tough route on the hill today - something which took me around 23 minutes a few months ago (still a good time for that route, but 17 minutes is REALLY good).

So, that was the result of my little experiment - need I say more? I'm not even going to get into how I could and do "cheat" a bit more occasionally than when I first started - - or about how I cannot even stomach the unhealthy stuff any more - - perhaps I'll address those points in future posts.

Folks, diet DOES, and WILL play a huge part when it comes to getting the results you want in terms of fitness. If your not getting the results that you want, then take a long hard look at your diet - it might just be whats drawing you back.

To put it another way - - exercise is king - - and nutrition is queen - - but a cranky queen makes for a tough life if you're the king!

And now, to end this, I'll throw in the final wrench by stating what my diet normally looks like these days: -

Rice at most meals, along with grilled beef, pork, or lamb. In  other words, I usually eat meat and rice (two huge no-no's for most dieters) at EVERY meal, except perhaps breakfast. Lamb comes in first on my list, followed closely by beef - with pork running a close third.

(I should also mention I try and stay away from chicken, turkey and other supposedly "lean" meats - they don't do much for me at all.)

I eat steamed leafy green vegetables at EVERY meal - preferably a good bit.

I eat eggs when I want to, and snack on salted cashewnuts and almonds if I get hungry during the day (or evening, for that matter).  

I don't eat a lot of fruit - none at all, actually these days - but I don't mind the occasional apple or orange. But, I don't drink any commercially processed OJ or other drinks - NO sugar whatsoever in my diet in any way, shape or form.

I skip breakfast at times if I have to (or lunch sometimes) - but I NEVER control portions when I do eat. In other words, if I want a few more chunks of beef, I'll go right ahead and eat them without feeling guilty.

(Side note: this doesn't mean I eat like a hog - far from it - but I certainly don't limit my portions either)

I drink plenty of green tea and water during the day. I do have the occasional beer, perhaps once or twice a week, but no more than that, and I don't go overboard with it.

And that, my friend, is the diet that's been giving me excellent results - - perhaps not what "the doctor ordered" in terms of a traditional diet, but it works for me.

And it'll work for YOU too, my friend.

Remember, diet is important - but the RIGHT form of diet is of paramount importance. A diet ideally shouldn't even feel like a diet - - if it does, it ain't the right one for you.

And I'll end on that note. If you work out today, make it an excellent one - and write back and tell me how it went!!

Best Regards,

P.S.: - Forget watching calories, limiting your portions and all that other jazz the "pundits" yell about. A simple and no-nonsense diet that you can actually FOLLOW - and that won't leave you cranky all day long is laid out right HERE: -

Let's face it, we (or at least the guys reading this) all like the look a large, powerful and brawny "barrel chest" gives a man. Most guys rate the chest as the favorite part of their body to develop, and that's not entirely a bad thing, as the pectorals are one of the larger muscles in the upper body, and working large muscle groups in conjunction is always a good thing.

But it's not good when folks start to ignore other body parts in favor of purely training the chest, which is actually more common than you'd think -

- and neither is it good that most folks don't have a clue as to what the REAL secret is to developing a broad, powerful chest.

Now, I can already sense the regular readers on this list saying "Ok, I know the hidden key he's talking about. He's said it so many times before!

Work an opposing body part, in this case, the back, and your chest will grow as well. Bah. Humbug."

And they'd be right - - I DO mention that a lot of times, and with darn good reason, but I'm not going to go over that particular reason in that email.

No, there's a far more important hidden key here - - something which most people are either unaware of, or prefer to ignore (usually the former).

What's that, you ask.

Well, let me backtrack a bit before answering. Several years ago, I climbed my favorite hill for the first time - and the experience left me feeling as if a truck had run over me. I never thought the seemingly simple task of walking uphill could tax the entire body, but boy was I wrong.

A few months later, I was climbing this hill on a daily basis, and had dropped almost four waist sizes. My pants were "hanging" off me, my resting pulse dropped to about 65 or so, and my legs had become like pillars of rock - - all benefits that might be expected from this sort of exercise, but what I also noticed that I was growing out of my shirts - - and this without doing a single pushup, or any sort of exercise for my chest. I did do pull-ups after my hill climb, but not regularly - - my main exercise at the time was the daily hill climb.

Fast forward a few years, and I was doing all sorts of pushups and pull-ups on a daily basis - - including sets of the super tough handstand pushup -

- something which most people can't even do a single rep of - - but though I packed on a lot of mass on to my upper body from these exercises, nothing really "stretched the tape measure" quite so drastically as my hill climbs had.

Back then, I was wearing medium size shirts, and I rocketed straight up to XL size a few months later. Fast forward a few years, and my size increased to a XXL, but not really a lot after that.

Now, keep in mind that was a few months - - and this was a few YEARS of training.

And now, let's forward again to right NOW. As in, February 2014 - - I'm back to climbing my hill again after a bit of a break the past few weeks, and I'm already noticing my shirts starting to get tight around my shoulders yet again - - and this without really doing a lot of upper body work on a regular basis.

What gives, you ask.

Well - put simply - and hard as it might sound to believe, it's the deep breathing that my hill climb induces that is working my upper back and chest muscles along with my entire body. Ever felt REALLY, REALLY out of breath? Like so out of breath you could barely open your mouth long enough to gulp in air, your heart pounding inside your chest like a sledgehammer?

That is what a tough, non-stop hill climb will do to you - - and let me tell you, this deep breathing works the HECK out of your entire upper body as well, including your abdominals and back. In fact, my stomach muscles are often sore after a tough climb as opposed to my legs -- that's how much this deep breathing works my entire upper body.

The old timers wouldn't find this surprising - - in fact, a lot of the old timers recommended exercises that induced heavy, labored breathing for a sustained period of time followed by chest specific exercises to really achieve maximal growth. John Maccullum, Peary Rader, you name them, and these guys knew about how important deep breathing was to overall chest development.

And how does deep breathing actually develop the chest, you might ask?

Well, long story, and one I can't really explain in an email, but the gist of it is that deep breathing done correctly forces the "inner" chest fibers and muscles to grow, thereby giving you a larger and more spacious rib box in which the lungs can expand more comfortably, thereby taking in more air with each breath. It also works the outer chest and back muscles to a degree - - not to mention the entire core - - done correctly, you are forced to breathe in air the right way i.e. through your abdomen instead of your chest.

You can call it developing the chest from the "inside out"; but whatever you call it, it works far, far better than simply trying to overload your chest muscles with heavy presses and the such. Although those are good, deep breathing is the real deal - - deep breathing is what lays the foundation for tremendous gains down the road. Remove the foundation, and you might as well not have the building - - it is that simple.

And of course, the way you get to a state of deep breathing so profound it literally reshapes your physique from the inside out is by doing exercises that cause you to gasp for air - - namely, leg exercises - - or even more more specifically, exercises that work the thighs, hips and core to the max

- - in other words, those exercises that tax the largest muscle groups in your body.

Show me a guy who squats regularly, or climbs hill regularly, or even jumps rope at a high level, and I'll show you someone with a well developed chest.

Other hand, show me someone who just works the chest without really working the leg muscles, and I'll show you someone who might have the "look" but not the actual strength and power (as well as size) that comes with REAL chest development.

And though all this might sound confusing, it's really not. Here's how you know what this is about - - find an exercise - - any exercise that makes you breathe deeply, and heavily for a sustained period of time (and I mean REAL deep breathing) - - and work that exercise into the ground for a couple of months. You may do upper body work at the end of your routine, but make it supplementary work - - not the main course.

After two months, measure your chest - - and if you've been doing this right, I think you'll be pleasantly surprised.

And that, my friend, is the tip of the day - - work the chest from the INSIDE OUT for a truly large, and powerful chest!

Implement this little gem into your training routine, and let me know how you do.

Very Best,


P.S: - Leg exercises are the ones that cause all the puffing and panting, literally forcing your body to grow - - but you gotta do the right ones - - and Fast and Furious Fitness is the best resource for those interested in this type of thing: -

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