Exercises (171)
Forget the six pack - - but work the ABS!
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.
Huh?
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,
Rahul
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: - http://rahulmookerjee.com/index.php/articles/88-getting-better-at-pull-ups-from-dud-to-stud-within-a-matter-of-weeks
The hidden keys to building a massive chest
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,
Rahul
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: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book
Crazy, crazy, crazy!
Woke up this morning feeling especially sprightly, and I knew at once today was going to be a day where I did something different exercise wise.
No, not different as in deviate from my core routines - I hardly ever do that - but different as in "tweak" my routine just a little bit. 'Twas a glorious winter morning BTW, and such mornings just call upon the exercise fanatics amongst us to get out there, and do SOMETHING - different or not - I'm sure those of you that exercise regularly know what I'm talking about here.
So, off I went to the hill, making sure to enjoy every moment of my walk and the feeling of the SUN on my face. That's two important tips right there by the way - always make sure to get enough sun during the wintertime, and always make sure to ENJOY your workout, no matter what you do or what your preferences are in terms of exercise (lifting weights, walking, swimming, whatever it is - make sure to ENJOY it to the fullest!).
Made it up the hill in one piece, and then started on some jumping jacks. Did 50 of them, got my breath back (again) - whew - and then figured I'd choose a different path on the way down today. I usually choose the path without any steps on the way down - seems to give me a better workout in terms of really stretching my hamstrings out after a tough uphill climb, but I took yet another route with steps on the way down (this hill has plenty of routes that all lead to the top).
Now, I've been on this particular route before - it's a longer walk than my usual route, but it's also a somewhat easier walk, both uphill and downhill - and in the midst of it I got a bit bored. And then from somewhere I got the crazy idea to pause, and go right back up the hill - the same way I came down.
So, off it was for another thigh and lung buster up the hill - oh BOY! I must have lost at least two kilograms in water weight alone after that - at least, that is what it felt like.
And this second climb made me feel GREAT - a feeling that will likely last throughout the day, by the way. Knocked off 25 pushups this time, collapsed in a puddle of my own sweat, and then finally got up to make my way down the hill (choosing my normal route this time).
The sun was shining, the birds were singing - in short, it was an absolutely glorious afternoon by then - and I paused along the way to take some pictures and just "drink" in the views and greenery on offer.
Got all the way down, but something didn't quite feel right.
What was it, you ask.
Well, I felt like something was still MISSING from my overall routine - not sure why, since I had gotten in TWO climbs already by then - more than what I do on a daily basis. . .
And then, out of nowhere, it "struck" me - I just needed another climb up the hill - and what's more, I wanted to climb back up the way I just came down (i.e. the route without steps).
Touch of the sun? Perhaps.
CRAZY? For sure, if your not into this sort of exercise!
Anyway, so up I went again. And a short while into the climb. . .oh my.
OH MY.
OH MY!
My lungs were screaming, my thighs literally felt like they were going to explode - and as for my lower back, well, the less said about it better - three tough uphill climbs and a lot of walking in between with no rest will make even the fittest of people feel it somewhat.
Made it halfway to the top, and thought about quitting while I attempted to "wipe" the sweat and fog off my glasses - an attempt in vain for the most part, by the way.
Resumed, and got about 90% of the way up there before I thought I saw Jesus walking across a shimmering lake. OK, not literally that, but you get my point - I was totally spent, and buzzed to the extreme.
FINALLY made it up all the way, walked around for a bit "savoring" the jelly like feeling in my thighs, and then made it down in one piece - this time for good (for today). While at the top, I saw an old Chinese couple that were walking up hill with me the second time - and they were still there at the top when I made it up for the third time.
They smiled in a silly sort of way at me (or so it seemed), and said something to we which I didn't quite understand. My Chinese is elementary at best, and I'm NOT at my best trying to decipher a foreign language when I'm bushed and so out of breath I can barely speak.
But words aren't always necessary, my friend.
The LOOK the couple gave me said it all - it was a combination of an indulgent look (that a doting parents might bestow upon a toddler being silly) and a "wary" sort of look you might direct at those with more than a few marbles missing "up there", hehe.
In short - that look basically said - this dude is NUTS. As in, plumb damn nuts. Fruity. Batty. Whatever - you get the point!
And I nodded back in a knowing sort of way - hey, I admit it - I'm a sucker for tough climbs and tough workouts - and if that makes folks think I'm nuts, so be it - the sheer BUZZ I get after that sort of thing makes it more than worth it!
Now, some of you reading this are going to want to jump up straight from years of inactivity on the couch in front of the "tube" and want to run up the nearest hill you can find (or stairs) - and that is something I do NOT advise, as it's a veritable recipe for disaster - guaranteed.
Neither do I advise the moderately fit to partake of such activities on a regular basis - this sort of thing should only be done once in a while.
Again, in short, build up to it. Rome wasn't built in a day as they say, and neither will your capacity to recover or even partake of such routines, so proceed with due caution. Craziness in moderation and with due deliberation, if that makes sense!
Anyhow, 'twas all I could do after that to bang out a few pull-ups, timed holds and dips and then it was off home for a well deserved shower and lunch.
And that, my friend was my workout and my update for today. I'm outta here now - back again soon - and if you workout today - make sure it's a lung buster "for the ages"!!
Best Regards,
Rahul
P.S.: - In case you didn't know, prices at Fast and Furious Fitness headquarters are at a crazy low right now - a whopping TWENTY percent off any order. Click on over NOW to take advantage: - http://rahulmookerjee.com/index.php/products
Season's greetings, and how climbing hills works the entire body
It's beautiful outdoors today (at least where I'm at). The sun is shining, a cool winter breeze is blowing, and there is NO sign of the rain that had plagued this particular city for three days continuously (and also resulted in temperatures that felt like they were below freezing at times, though in reality they were way above).
Perfect day for an outdoors workout, and I took full advantage - got my daily climb in, followed by some stretching, pull-ups and dips. The park where I go for my daily climb has all the equipment required to make this possible, so I don't even need a chinning bar at home - which suits me just fine - I'd much rather exercise outdoors than indoors anyway.
Anyway, in response to my daily (as of late) posts about climbing a steep hill near my place, and absolutely loving it, a long time reader wrote in to ask me why I believe that climbing (or trekking up) hills is one of the VERY best exercises you can do, period.
In his own words "I know it's tough as heck, but does it really build the entire body? Is that one exercise enough to get in a full workout?"
And my answer would be "yes" to the first question and "it depends" to the second.
First, and as I state in Fast and Furious Fitness, any sort of exercise that works the hips, thighs and core into the ground gets my vote for a super overall body exercise - and climbing hits those three areas BIG time. If you don't believe me, go climb the steepest and longest hill you can find near you, and then tell me how you feel the day after. For those of you that don't have hills nearby, try sprinting up multiple flights of subway stairs or maybe even the staircases of a high rise - not quite the same thing as being outdoors, but a pretty darn tough exercise nonetheless.
And why exactly is working the hips, thighs and core that important? Well, there are many reasons, and those that have my book know why (hint, hint) but the #1 reason is that working the legs and core causes you to work the largest muscle groups in your body simultaneously - which in turn causes you to huff and puff big time; in other words - you HAVE to breathe deeply - you don't have a choice but to, and THAT deep breathing is what purges the body of all toxins and ultimately gets you fitter, stronger and healthier.
There's far more detail on this in the book, but for now let me just quote what fitness pioneer Paul Braggs famously said: - "Deep breathing alone has made many a weak man strong, and many a sick man healthy".
Now that we've gotten that out of the way, we come to the next question i.e. is this one exercise just enough?
Well, like I say, it depends. I know that climbing the particular hill I do a couple of times is more than plenty exercise for me - and that goes for the entire body, but those of you that exercise for a living might not think it is.
For instance, I often find it hard to complete my sets of five pull-ups after a long arduous climb or two. I literally feel like I've already worked my back and arms during those climbs (and that feeling is actually accurate) - but then there are days where I simply jump into my bodyweight routine after a climb and feel great.
Those of you attempting a slog up a tough hill for the first time in years probably don't need to do anything else for the first few days at least - that much is also a given.
So in response to the second question, yes, I'd say it's generally enough - but you can always work specific body parts and improve at certain exercises after your daily walk/climb if you so desire - there's absolutely no reason why you cannot.
Anyway, I'm feeling great hours after my workout - and THAT, my friend is what it's really all about. And that feeling can only be experienced once you actually get out there and put in a tough workout - 'nuff said there.
Now, the holidays are fast approaching, and it's a well known fact that obesity and related issues are traditionally known to be at an ALL time high during this season. Folks sit back and relax (and deservedly so) - but unfortunately usually end up eating/drinking way too much of the wrong stuff, and pretty soon the lard starts to pile on.
And this isn't limited to those of us that don't exercise - I've seen folks that wouldn't touch anything unhealthy "normally" go absolutely bonkers during the holiday season and end up losing the gains they worked so hard to attain in the first place.
Not good, my friend. Not good at all - but the good news is, you can avoid the "holiday bulge" by simply making sure to workout as hard as usual, or extra hard during the holiday season. It'll make you feel better - you'll actually enjoy your food MORE - and the best part is you won't gain oodles of weight in a week or less, and then have to slog all of January in the cold winter weather to work off said weight.
And just in case you needed a further push, here's good news - I'm offering a holiday discount of TWENTY percent on any order starting TODAY (Dec 18, 2013) and ending next year on January 4th. Call it a holiday special, call it "season's greetings from Fast and Furious Fitness Headquarters" - call it what you will, but the discount is there just waiting to be grabbed - all you have to do is enter in "DEC2013" as the coupon code (without the quotes) and the system will automatically apply a 20 percent discount to any product you choose to order during this time period.
And that, my friend, is that for now. Have at with the discount - but I'm outta here for now - gotta go take care of some annoying chores, hehe.
Very best,
Rahul
P.S.: - If I were you, I wouldn't wait a minute longer to do my holiday shopping - I'd click over RIGHT NOW: - http://rahulmookerjee.com/index.php/products
Shake lard, shed fat!!
The subject line of today's email might seem a bit strange, but it's really not when you think about it.
I'll get straight to the meat of the matter here - obesity has become a huge, huge problem the world over - and even folks that exercise regularly aren't immune from the "bulging belly" syndrome at times. You rarely, if ever see a naturally flat stomach any longer on folks (and no, the "roid" crazed monsters at the gym don't count), and that's not good for reasons you are already aware of.
Just last night, I read about Australia being one of the fattest countries in the world - and that had me floored big time - I was always under the impression that Australians with their outdoor oriented lifestyles were amongst the fittest in the world - and I guess I was right - emphasis on the word "WERE". No longer, it seems.
There are many reasons behind this, an improper diet being the main reason, followed closely by lack of exercise. Stress is a factor too, as is food pumped full of chemicals and hormones that get your body's natural fat burning tendency out of wack.
Not good - but what can one DO about it?
Well, exercise hard, you'd say, right? And you're right - but the thing is, not ALL exercise is equally effective at "roasting the pork" right off your body and this holds true for all exercises, be they weights-based or body-weight only.
You often see folks working out on stationery bikes for hours hoping to 'tone the midsection up'. You often see folks doing crunch after crunch (which by the way is an utterly useless exercise if there ever was one) in an attempt to get the "six pack" to show, but all they end up with is a sore neck and lower back from the exercise.
And while those aren't exercises I advocate anyway, the truth is that even GOOD exercises at times won't be 100% effective in burning fat the way you want to, especially around the midsection. Take pushups for an instance - super cardio workout for the overall body, and while they do good in terms of reducing overall fat, promoting strength and fitness and the such, they still aren't the best way to lose fat around the midsection.
So, what IS the best way, then?
Well, to put it simply - exercises that literally "shake" the fat up. Yes, I mean those annoying exercises that get your tummy bouncing up and down in a most uncomfortable fashion as opposed to sitting comfortably on that exercise bike. . .
Exercises which literally shake your core "inside out" if that makes any sense - and have you breathless within a minute or less. In fact, when you first start you'd be lucky to get even 25 seconds without collapsing on a particular exercise - and thats the honest truth.
One example of this would be to simply "walk" (or march) in place while swinging the arms and bringing the knees as close to the chest as you can with each rep. Doesn't sound like much I know, but there's a good reason this exercise is practiced in the military, and those of you with bulging waistlines will start feeling the "heat" very soon indeed if you do this right.
You'll feel uncomfortable, the sweat will start to trickle, and then pour off you in a torrent. Your stomach will literally feel like it's been turned inside out - and those of you that are constipated might feel the "urge to go" as well, hehe (and no, I'm NOT kidding on that one!). And remember this is just one movement - there are many, many more that can be done here.
Anyway, I plan on putting these movements all together into a new "core routine" book - stay tuned on that one.
And just why do these exercises work so well, you ask?
Well, I'm not going to get into all the reasons in this email - but for one, because they force the body to use the "subcutaneous" fat as opposed to the fat you can "see" on your body. That means the fat inside of you which envelops your internal organs and is an open invitation to heart disease. Most folks have more of this type of fat than they should which is NOT good - but the good news is that this fat is usually also the first to disappear when you start a solid exercise routine.
Second, shaking the lard up and down is uncomfortable as heck, but it's the closest thing you can get to "spot reducing" fat on your body. Ever seen a hula dancer with a fat backside? Or a belly dancer with a protruding belly? I bet not - continuously working a particular area of the body vigorously not only strengthens and builds muscles, but also reduces that unsightly LARD.
The old timers said it best i.e. "fat can only accumulate on that part of the body where there is the least movement" - and I couldn't agree more.
So whether you are looking to shed that last bit of belly fat, or just starting out, remember to always choose exercises that really make the body MOVE vigorously - and this holds especially true if your trying to reduce fat around the core/abdominal region!
All for now - try this little tip, and let me know how it works out for you!
Best Regards,
Rahul
PS: While waiting on the book with the new core routines, you might want to get started on Fast and Furious Fitness to lay a solid foundation for the tougher exercises: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book
My favorite T-shirt from China
As regular readers no doubt know by now, one of the highlights of very enjoyable stint in China a few years back was my evening (usually) climbs up a long, steep hill about 10 minutes or so from my apartment complex. Got me in the very best shape of my life in terms of cardio and "skinfold" measurements (if you care about that kind of thing - I don't to be honest), and I miss it even today.
I generally used to climb in one of my old, white, threadbare T-shirts - they were more like thin "exercise vests" to be honest - and they worked GREAT in the heat and humidity of China. Of course, that doesn't mean I wasn't soaked in sweat by the time my climb was over, but a thin T-shirt at least made the heat more bearable.
A lot of you have asked me for pictures of that hill - and while I don't have any of me climbing that particular hill (I didn't have a website at the time, and didn't really think of taking photos), I did manage to find some pictures of the hill on the Internet, which I'll be sharing in future posts. Stay tuned on that one.
Anyhow, being I can be somewhat sentimental at times about "old memories", I never threw away those old T-shirts. Fast forward a few years, and Mrs. Rahul Mookerjee almost whacks me on the head when she saw them. Like, "Can't you at least buy some decent T-shirts??"
Hey, what I can say - ladies can be that way - but we workout fanatics (different from "gym bunnies" or "beach boys") have our own preferences as well, hehe. The older the shirt, the better it gets, at least in terms of getting a workout in - and that's how I've always felt.
Anyway, we were doing some spring cleaning the other day, and out pops one of those very T-shirts.
"Let's put it in the laundry, I'd love to wear that again", I said.
"Wear what??", says my wife, looking at me as if she didn't have a clue - which of course she did.
"Those", I said. "They'll bring back a lot of good memories!".
So we wash them, and I try them on today after my post-workout shower.
And what do I find out??
Well, it's hard to explain - but have you ever tried stuffing a full grown grizzly bear into a medium size T-shirt? It ain't easy to do for sure, and whats more, it ain't pretty - long story short, I almost tore the shoulder right off my beloved T-shirt.
I'm amazed I could wear it back then without any problems - but I've gotten a LOT thicker through the arms, shoulders and upper back since then - and thats all courtesy the Fast and Furious routines I follow on a regular basis. Of course, my "Shoulders like Boulders" routines don't hurt either - I routinely discard shirts that I bought just a few months back, mostly because I can no longer get my arms through them.
So you see, this stuff really, really WORKS.
It works better than lifting weights that are so heavy you end up injuring yourself and put yourself out of the "game" for ages.
It works better than wasting time idling on the pec deck checking out the latest hot mamas walking by.
And it "showl" works better than sitting on your arse and doing nothing at all except beer curls and pretezel pops, hehe.
Give it a try, and you'll find yourself exploding out of your shirts in no time as well!
Best Regards,
Rahul
P.S.: While you may need to buy new shirts, rest assured you'll save a ton of buckeroonies on new pants - you'll fit into all the old ones you haven't worn for years once you get on the routines mentioned in Fast and Furious Fitness: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book
P.S. #2: - If your interested in building grizzly like strength and power in your shoulders, don't forget to check out Shoulders like Boulders right HERE: - http://rahulmookerjee.com/index.php/products/87-shoulders-like-boulders
Use stairs, stay fit!
So goes the saying in many of the major subway stations in the world - including the subway in the city I live in.
I had to travel to a different city today for work - a city that, while falling under a different administration is connected to the main city (mine) via an above ground(in most places) subway. It wasn't a scheduled workout day for me, and yet I got a pretty decent workout in simply by using the subway, and - yes, you guessed it - taking the STAIRS instead of the escalators.
The average height of the above ground parts of the subway here is between 15-19 meters above ground, which is a pretty decent climb, especially if done repeatedly, and especially if one takes the stairs from underground all the way to the top. Trust me, a few rounds of this and you WILL feel it, regardless of the shape your currently in. YOW!
Those who follow my emails regularly know that I used to climb a hill daily in China a few years back - and that one routine was enough to get me in the VERY BEST shape of my life. There are no hills here where I live, and the subway stairs are the closest thing I have to hills, so I make full use of them.
And I sure did that well today - I had to change three trains to get to where I was going, and ditto for the way back - which meant four solid climbs in all - not bad at all. These climbs weren't quite the hill climbs I used to partake of on a daily basis in China, but they still got the heart pumping, blood flowing and sweat pouring like nothing else.
Nothing quite beats the feeling of "sore and tired" muscles and "overall fatigue" (in a good way!) after climbing a hill and the same can probably be said of climbing steep stairs repeatedly. Nothing, I repeat, nothing compares to the "wobbly" feeling in one's thighs after a particularly hard climb. I'm even feeling it in my upper back and shoulders as I type this - and it's a great, great, feeling to have.
What's really amazing is most folks ignore this simple and effective "tool" that's staring them right in the face daily, and that requires absolute no extra expense to use. I saw rows and rows of tired looking, bent over, exhausted "professionals" with their laptops slouching along on the escalators as I took the steps two at a time - and these, my friend are the very people that carp on and on about not having the time to get fit, requiring the latest fancy machines to exercises on, gym memberships, and so forth.
All nonsense - just think of how good these people would actually FEEL if they simply took the time to climb some stairs on a daily basis - and think of the benefits this would have on their overall fitness levels.
Anyway, yours truly showed up soaked in sweat for his meeting today, which was on the third floor of a building. The elevator was the first thing that stared me in the face here, but needless to say I ignored it, and made a beeline for the stairs.
Might sound strange to the general majority out there - but I wouldn't trade this "strange behavior" for anything in the world!
Anyway, moral of the story is - use the stairs regularly, and stay fit. And if you can find a long, steep hill to climb daily - that's even better! It's a simple and time-tested theory - that has, most importantly, been proven to WORK - and it will work for YOU as well!
Best Regards,
Rahul
PS: For more such simple tips that you can use in your daily training, grab a copy of Fast and Furious Fitness here: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book
Today's "short and sweet" three exercise routine!
Woke up bright and early today around 10:30AM, hehe, and dove straight into some emails that were waiting for me. Took care of some business related stuff, and then plunged into my workout for the day.
And as you might imagine from the subject, it was a short, sweet and brutally effective routine - consisting of ONLY three exercises - three exercises which gave me a solid overall body workout.
So, what DID I do today?
Jumping jacks, handstand pushups and pull-ups - all within a 40 minute time frame and that was IT.
No "special" movements for the core (certainly no crunches, which I despise).
No routines to "bomb" the pectorals.
Nothing to "pump up" the forearms.
No sets of 100X5 on a leg extension machine to "blitz" the lower legs (and yes, I've actually seen such routines advertised in magazines!)
None of that silliness.
Just 350 jumping jacks, 30 handstand pushups and 20 pullups - and I was FRIED by the end of it.
I made sure to do the handstand pushups in sets of 5, but that got tougher around rep#15 - my 5 second pause at end of each handstand pushups was probably to "blame". Nothing quite recruits the "inner" muscle fibers of the chest and shoulders quite as well as doing this!
(Note: These pauses are advanced movements - so do NOT attempt to do these unless you've gotten proficient at the actual exercises - you'll only fall over and hurt yourself - or worse. It's a great goal to shoot for, though!)
For the pull-ups, I tried pulling myself up so that my lower chest touched the bar a.k.a "sternum" pull-ups. I don't do these quite often, so they were HARD - needless to say I was dripping sweat by the end of it all.
Threw in a few dips to finish my routine off, and that, my friend, was THAT. Came home, stretched a little, and I'm writing to you now - and I feel on top of the world and ready for the rest of my day.
And thats how workouts should be. Short, sweet, but brutally effective. You don't need much at all in the way of equipment to "git 'er done" as you can see - all you really need is a will power, and discipline in heaping measures - and you're good to go!
Sure beats sitting on the couch feeling bloated and hungover after that Sunday night bash. . .!
All for now!
Best Regards,
Rahul
PS: My new course Shoulders like Boulders teaches you how to go from ZERO handstand pushups to many, many more - along with pauses - click on over to reserve your copy PRONTO: - http://rahulmookerjee.com/index.php/products/87-shoulders-like-boulders
Core Torture!
Woke up early this morning, and jumped straight into a Fast and Furious exercise routine that I'd been planning to do. It wasn't a core-specific routine, but an hour or so later, I'm feeling "wobbly" in the abdominal region - as if my stomach muscles had been pulverized by a few thousand bricks - some of you likely know the sort of feeling I'm referring to!
Anyway, jumped straight into a tough "warm up" routine that would have the average person flat on his/her back within no time - this so called "warm up" consisted of jumping jacks, a standing version of the "knees to chest" I teach in Fast and Furious Fitness, and another sort of similar exercise that I don't teach in the book - but plan on incorporating in future versions. And no, they weren't the usual namby pamby sets of 10 - more like sets of 70-100 a piece, done FAST.
Fast and Furious Fitness: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book
Got through that little whirlwind routine in 10 minutes, was interrupted by the phone buzzing. I normally keep my phone switched off during my workout
- but my wife had gone to the doctor this morning, so today was an exception.
So that was the brief interruption - no problemo. Got straight back into another routine which involved (yet) another version of the knees to chest movement, lying leg raises and 50 pushups.
I did the following pushups today: Regular pushups, table pushups, extended arm pushups, finger tip pushups and of course my favorite: handstand pushups. Knocked about 60 of these in 10 minutes or so. Some of these exercises might sound somewhat cryptic to the average Joe (or Jane) - but not if your a Fast and Furious Fitness convert.
Then it was off to the park to finish things off with 30 pull-ups, a few dips, and timed holds - and now, my forearms aren't the only part of my body that is "tingling" and singing a tune to me, hehe, my abdominal region is pretty much doing the same thing.
Now, you might wonder what on earth got my abs shaking like an earthquake hit 'em - and you'd be within your rights to do so - and you'd be equally justified in to think I'm flat out nuts if I said "pushups and other basic stuff got the job done".
Huh?
Plain ole pushups for the core?
Those "sissifed" movements like jumping jacks? And exercise while lying down on your back? Nah, the weight machines, crunch boards and pec decks are what is required!
And this is what most people would think - but remember, and just to make ONE point out of many that I couldn't be bothered to get into right now - jumping jacks and pushups are BOTH done by the US military - and the jumping jacks I did take things a step further. Now, I don't know about you - but if some of the toughest folks in the world do these exercises, how much would the average gym goer, bloated by years of protein shakes and unnecessary amounts of food (and in some cases, steriods) benefit?
I bet the answer to that is A LOT - and the same holds true for you, my friend.
You don't need a ton of yoga (though yoga's great) to work your core to the "bone".
You don't need expensive equipment sold on late night TV to get a great core workout.
You don't need a fancy gym, and you most certainly don't need any trainers telling you that crunches are the best core exercise, bar none.
Nah - some simple exercises are all you need - and I teach you most of these in Fast and Furious Fitness. And if you haven't yet done so, get yer mitts on this baby - and watch your core literally turn into STEEL within the matter of a few workouts.
Well, my friend, that's it for today. Tips APLENTY in today's email - see if you can find 'em!
Best Regards,
Rahul
15 minutes VS two hours - and more?
It is a well known fact that intense exercise for as little as FIFTEEN minutes a day has the potential to boost your productivity and energy levels for as much as 2 hours a day, if not more - and this couldn't be more true.
I know that when I workout, it's a take no prisoners workout come what may - rain, sleet, snow or hail (and I've actually gotten hill climbing workouts done in the rain as well - more on that another day though!). You'll see me sweating, puffing, and literally forcing myself through a tough workout - especially on a hot day, and while it's hard, hard work - the feeling I get at the end of an intense and tough workout just cannot be replicated (and this is regardless of the duration of the workout).
And what's more, at the end of it all, I feel buzzed, and ready to ZOOM through my day - and the tasks piled up on my plate just keep getting done without any apparent effort. I'm in the "zone" - and this without much mental effort to put myself into it.
So, given this fact it's a wonder more people don't make time to fit exercise into their daily routines. I mean, think about it - around 30 minutes of a daily HARD, take no prisoners routine, and you not only drop unwanted pounds, build muscle and improve your overall strength and fitness levels, but you also get increased productivity and OFF THE CHART energy levels THROUGHOUT the day - which in turn help you get tasks done quicker.
Now, I don't know about you, my friend, but I'll take that any day over a coffee boost (lasts for 15 minutes max), or a "snack" break (good to do once in a while, but again, the effect wears off fairly quickly). Whatever your "pick up of choice" might be, I'll bet it ain't nowhere near as effective as the natural HIGH you get from natural exercises done the right way, and that, my friend is a fact.
And whats amazing is you don't need to follow "conventional" wisdom to reap the benefits of said practice either.
For instance, I woke up at 11:30 AM today - not exactly early in the morning. Had a late night last night, so needed the rest. Woke up, brushed my teeth, and dove straight into some Fast and Furious routines interspersed with some tough cardio exercises (no equipment required on those BTW, not even a jump rope) - and finished off with 30 assorted pull-ups in the local park.
I was soaked in sweat by the time it was over. Had a late lunch, and got down to business around 4 or so. Took a short nap around 5'ish, woke up around 6 - and it's 8PM here at the moment - and I'm STILL FEELING ON TOP OF THE WORLD! Not to mention that I've got MOST of my tasks accomplished within 2 hours - as compared to the sloth like feeling I experience if I don't exercise, where it literally takes me hours to accomplish what feels like very little.
You'd think the natural endorphin rush would have worn off by now, but it clearly hasn't - and I'm sitting here writing to you, updating my sites, and doing other things as well - at a time where most people slip into their jammies and plop down in front of the "tube" to end the day.
And this experience isn't a one-off - it's the norm for me.
So, for those of you that are still dithering about starting to get back in shape, or perhaps find it hard to commit to a regular routine - or just plain don't want to start to exercise - well, all I can say is - you are MISSING OUT, big time!
So thats today's tip - let me know the RESULTS you achieve if you do choose to incorporate it into your life!
Best Regards,
Rahul
PS: While committing to a daily exercise routine is great, you still need to know the RIGHT exercises to do, or you might as well be banging your head against a brick wall wondering where that energy will come from. It's NOT about joining the latest gym. It's NOT about lifting weights heavier than the Titanic. And it's certainly NOT about hours of boring cardio that lead nowhere. Here is a link where you can find out all about the right exercises to do to get in phenomenal shape - FAST - while getting a boost that will literally fly you through your day: - http://rahulmookerjee.com/index.php/articles/83-fast-and-furious-fitness-the-book
More...
Are dips bad for the shoulders?
Well, today I'll get to an oft discussed issue when it comes to dips (one of my favorite exercises, as those who have been following this blog will know) - that being "Are dips bad for the shoulders"?
I'm sure you've seen a lot of discussion on this one, be it in the gym or the internet - and a lot of popular opinion seems to gravitate towards the "yes, they hurt the shoulders" category, while those who do them regularly seem to swear by them.
And as you can tell, I fall into the latter category, so my answer probably won't come as a surprise, but before you dismiss what I'm saying outright, take a minute to read through what I have to say, and then make your decision.
First off, as with any other tough exercise, dips are meant to be done in GOOD form - and good form is often what we do NOT see when we see folks performing dips. And as with any other exercise, you run the very real risk of hurting yourself on any exercise done with poor form, and dips are no different. That however doesn't mean they are bad for the shoulders - quite the contrary - in fact dips are one of the BEST chest/shoulder exercises you can do, period.
Second, like I said, dips are TOUGH - and TOUGH exercises seem to get a bad rap for no reason. Ever heard folks complaining about the bench press being too tough, or the pec-deck being bad for the body? I bet not - but funnily enough both of those activities are not normal for the body, and are nowhere near as beneficial to your overall strength and conditioning as dips are. Think about it - pressing a bar up while laying down as opposed to pushing your ENTIRE bodyweight through space for reps - which one is tougher?
Third, and most importantly, you progress in the dip as you would any other exercise. You do NOT try and bang out 20 reps per set the first time you do these and then get a severe case of shoulder pain and stop doing altogether. It's amazing, but there's still a plethora of folks out there who think bodyweight exercises are somehow "easy" because they are plain bodyweight exercises, and they over-do things accordingly. Big, big mistake.
So, long answer short - no, dips are not bad for you, per se - in fact, they are one of the best upper body strength builders out there. I've personally had great gains in my shoulder/upper body strength while doing this exercise, and I bet you will too. And no, this exercise is NOT "just for skinny people" - much like other exercises involving your entire bodyweight (handstands, pull-ups etc), this one can be performed just as well by a bigger individual as a small one.
Now, does this mean everyone should do dips, period - and not worry about hurting themselves? Well, no, not really - if you've had prior shoulder issues, or if you don't do too well in the dipping position due to a dodgy joint, well, then you probably shouldn't be doing a lot of these. But, the exercise is FINE to do for the vast majority of folks out there - and the comments I've recieved on the book vouch for that.
As for form, see Fast and Furious Fitness - I give you detailed instructions along with pictures on how to perform this challenging bodyweight movement. Get started TODAY - and let me know how you do!
And that's that for today. If you work today - make sure you make it a GREAT one!!
Best regards,
Rahul
Hard training in hot and humid weather
Well, the summer rolls on here in this part of the globe - and let me tell ya, it's gotten HOT and REAL humid here as of late. As in, so humid that one sweats simply sitting on a chair doing nothing (without A/C). As in, so HOT that you feel like you stepped into a furnace the moment you step out of the house. As in, I'm soaking wet after my workouts these days - I can literally wring sweat out of my clothing after my routine. And so forth. I could go on and on, but you get the idea here.
Boy am I glad I left the Middle East when I did - I don't EVEN want to think about what the weather is like this now in this part of the year. YIKES!
Anyway, getting back on topic - there's literally no respite from the heat and humidity these days - and that in turn means one has to figure out a way to work out effectively despite the oppressive weather conditions. And while it's important not to fall prey to the "Oh, it's too hot to train" syndrome, it's equally, if not more important to know how to train SAFELY during extreme weather conditions. And so, I thought I'd throw a few tips out there in this regard - mostly basic things, nothing fancy, but you'd be amazed as to how often these basic things are ignored. . .
1. Keep yourself well hydrated! This goes without saying, and is applicable to all weather conditions really, but it becomes more important in hot (and especially humid) conditions. Err on the side of caution or even a bit of excess here - there's nothing more frustrating than feeling weak in the middle of the workout due to extreme dehydration (and I've been there myself, so I know how it feels).
As for how to keep oneself hydrated, I prefer WATER to be the best drink when it comes to keeping yourself well hydrated. This is a personal choice really -nothing wrong with sports drinks and such, but at the end of the day, I've found nothing recharges my batteries during and after a tough workout as a drink of cold WATER.
2. Pick the best time of the day to train - preferably the evenings or mornings, when the sun is either going down or about to rise, as you'll do better than if you were training outside in the sun. And while the more extreme of you might enjoy the feeling of "breathing in fire" while climbing a steep hill or doing roadwork in the sun, it's not always the best thing to do for your body. Again, I've been there and done that - for more on this, see Fast and Furious Fitness.
3. Less is MORE when it comes to training in this type of weather. Now, this doesnt mean that you drastically reduce your workload or don't train progressively - what it means is that you do enough - but you don't over do it. And this is especially applicable to those of you that train with high rep bodyweight movements (like I do). So, I might shoot for a goal of 50 dips and 40 pull-ups every time I workout - but I tailor this number according to how I feel, how hard I've worked, and what kind of weather I'm training in. As a general rule, you'll probably do slightly less in real humid weather than you would in better weather - and rest assured, this is fine.
4. If your training outdoors, and doing movements that require a strong grip, you'll likely have trouble with your hands "slipping" off the bar while you exercise. This can be real frustrating (not to mention dangerous) - especially when sweat on your hands is the limiting factor as opposed to grip strength. Chalking the hands up helps with this, but you'll likely require a towel as well to wipe your forearms after each set. Wrist bands are good too - I personally don't use them, but I've heard they do a good job of absorbing the sweat on the forearms.
5. Dress for the weather - this one is obvious. Again, less is more when it comes to hot and humid conditions - I can't help but shake my head when I see folks out in thick sweatpants in the local park in this weather. . .
And that's really all there is to it - all simple and easy things that you likely already knew, but you'd be amazed at how many people neglect one or more of these points.
And with that endeth today's note. Back again soon with more!
Best regards,
Rahul
PS: For more motivation on getting outside and training in oppressive weather conditions, read Fast and Furious Fitness - I guarantee it won't disappoint!
The R.I.C.E philosohpy, and what NOT to do while peforming the hanging leg raise
I've been laid up over the last week or so with a NASTY, NASTY ankle injury. Not quite sure how I managed to strain it, but long story short - I woke up last Tuesday morning with a throbbing pain in my left ankle (not quite unmanageable, but pretty painful in certain spots), and a right ankle that hurt somewhat if I put pressure on it.
Big deal, huh. I've been doing a lot of boxing style roadwork these days, so it's probably just tiredness, sore ankles, right? Best to just get on with things and "tough it out"?
WRONG - let's just say I went for my workout Wednesday, and returned home with a right ankle that was almost impossible to walk upon - and which later got so painful I'd literally howl in agony if someone even lightly TOUCHED the area. That's right - just a gentle TOUCH was that painful.
And being the genius that I can be sometimes, I ended up trying to tough that out as well - and went for a gentle walk the next day. Long story short, BOTH my ankles were shot after that - I spent most of last week in severe pain and hobbling about, mostly in bed. I've had sprained ankles and injuries before - but nothing quite compared to THIS pain. YOW!
Anyhow, there's a lesson for you that I keep talking about, and sometimes don't follow myself - that being, the body is giving us signals all the time, and sometimes we pay no heed to them - and thus reap what we sow. I did get back to my usual workout today after a week's lay off, but boy was that a painful reminder of what I should have done, which was to lay off both feet immediately the moment I felt serious pain.
The other thing I'd like to mention is that we hear a lot about the R.I.C.E method of treating a sprained/injured ankle, which is basically rest, ice, compression and elevation. The rest, compression and elevation worked great for me, but for some reason soaking my foot in a hot water solution of epsom salt/water worked better for me than the ice treatment. Not knocking the ice at all, but for those of you that don't seem to respond well to ice treatment, there's another alternative there.
And now, on to the other point - that being, what NOT to do while doing the hanging leg raise.
First, eliminate ANY and ALL momentum during the movement. I cannot stress the importance of this enough - an extremely tough bodyweight exercise for the entire core is reduced to a mere "swinging" exercise on the bar if you allow momentum to do the work. "Kipping" reps may be great to show off, but the slow, steady and controlled reps are what get the job done, and the hurting going in the abdominal region - which is a GOOD thing!
Second, know that there are many ways of skinning a cat, especially if your starting out in this advanced movement. While touching your toes to the bar is great, you may not be at a point where you can do that. Heck, even getting to a 90 degree hold might be tough for you - so do what you can, and progress from there. What you don't want to do though is "swing" your way up to a position you couldn't get up to normally - you'll only end up injuring yourself.
Third, and last - this movement can be tough on the shoulders, so warm up thoroughly and make sure your shoulders/grip can take the load before you jump into it.
And thats about it for that one - it's a great exercise - and produces great results, but only if trained ever so correctly.
And so it goes at Fast and Furious HQ, feeling GOOD after my workout today. Here's to many more!!
Best regards,
Rahul
PS: For more on the hanging leg raise, and other core blasters, check out Fast and Furious Fitness.
Make exercise a part of your daily life
One of the most common reasons for failure in any exercise routine is that folks simply fail to "stick" to their routine. They do a good job of mapping their goals out, figuring out which exercises to do, and how often - but when it comes to actually putting in the hours, a lot of folks find that they're just not able to dedicate themselves to their routines as much as they should be.
And often times, the reason for not sticking to the workouts isn't purely lack of motivation, or even lack of discipline (though that does apply to a lot of folks) - it's mostly people not (or not being able to) making time to fit their exercises into their daily routine.
Now, given that as little as 10 minutes of intense exercise (the right kind) can literally turbo-charge your entire day, you'd think that exercise should be a priority on everyone's list - but amazingly enough, it's not - and the exercises more often that not end up getting the rap rather than the person. So Jane 50lbsoverweight complains that her running program is "worthless" because she "isn't accomplishing anything at all" on the program, when in reality the program simply isn't being used as it should be. And so forth.
But the truth is, it's ridiculously simple to fit exercise into your daily routine - its amazingly easy, if you just open your mind to all the possibilities there are around you in your daily life. I was real busy yesterday, and spent most of the day running around from point A to point B like a chicken with it's head cut off, but still managed to get some decent workouts in - and how?
Well, simple - I was traveling by subway - so I simply used (read ran) the stairs instead of the escalators provided. Sure, I got some curious looks from the legions of tired, hunchbacked office workers patiently queing up on the escalators to get to "terra firma", but I also managed to get some great stair sprints in every couple of hours - and believe you me, combine that with a lot of walking and carrying stuff around - and it gets HARD - real quickly. I can still feel the soreness in my quads today, which points to the effectiveness of the workout.
It's amazing how many people ignore that one,simple basic tool staring them right in the face - and which fits straight into their commute - the stairs. Imagine how much fitter the average office goer would be if he/she made it a point to use the stairs every time instead of the lift/escalator? And making that commitment wouldn't take any time at all - a few minutes MAX - but those few minutes are enough to get the blood pumping, the heartbeat racing and the sweat trickling down one's brow - all good things!
Anyway, thats just ONE thing you can do to fit your workout into your daily routine. There are dozens of other techniques, so you'll have to find the one that works best for YOU. And remember this - its always better to do SOMETHING rather than nothing - and even a 30 second hard sprint up some steep stairs can work better wonders than a long, ponderous jog around the local park (not that there's anything wrong with that if you prefer it, but I'm just saying. . .)
Anyway, gotta go for now - more later. If you train today, make it a super one - and let me know how it went!
Best regards,
Rahul
PS: The bug in the ordering system has now been ironed out, so run on over here to place your orders for Fast and Furious Fitness: - http://rahulmookerjee.com/index.php/products