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Dear Reader,

I don’t know if I’ve mentioned it, but during the summer of 2005 (or perhaps 06, I’m not sure), I used to be doing my cardio workouts outdoor – at a time where even the most fanatical of ironmen and exercise enthusiasts would be taking it EASY.

At a time where most would be thinking “cool drinks, siesta and A/C” instead of workouts – and yet, that is exactly what I did – at around noon daily.

Come rain, come hail, come shine  I did it … but wait a minute now. Let me rewind.

Back then, the city I’m in actually had FOUR seasons, and it would actually have a LONG and HOT summer season.

Right now, that’s changed into rain all year long, hehe. And while none of this is meant to ignite a debate about Al “Bore” or climate change – or anything related to that – the fact is I did my cardio when it was hot – blazing frigging hot – so hot that even the birds wouldn’t stir from their nests at that time.

As I went up those endless STAIRS, my heart would feel like it was jumping out of my chest – and with every step I took, rivulets of sweat would run down my entire body.

And every time I took a breath, it would feel like I was shoving a giant hot poker into my lungs – or something to that effect. Literally “breathing fire” as it were …!

And much the same happened today.

It’s hot out there and HUMID to boot. Man oh man the humidity levels are probably over 90% at the time of writing this, and even I had to pause during my hill sprints and take it easy.

My workout took longer than complete – a little bit – and that is fine too. I skipped some of the regular stuff I would have done, and hit some other things HARDER – and had a great, great workout – and as I sit here thanking the heavens for good ole A/C, I feel compelled to share with you a few tips about training – in HOT weather.

I’ve done this before but I’m not sure if y’all have read it – so here goes again.

First, be sure to keep yourself HYDRATED. By that I don’t mean hydrated with sports drinks – or colas (a huge no-no) – or liqor – or cold beer – or anything of that nature.

I mean drink plenty of WATER – both before and AFTER your workout. I don’t recommend guzzling water during your workout, but if you need a sip or two occasionally, by all means have at.

Second, remember that while hot weather training does burn more calories, the same effect can be gotten if you train EVEN HARDER during slightly less inclement weather.

So, what does this mean?

It means try to train in the AM – or PM – if at all possible – or even late night as I did last year in India.

Try to stay away from what I did, that being literally training during the hottest part of the day. I’ve seen folks collapse and STAY DOWN while training – or even just walking uphill – in this sorta weather, and trust me, it aint pretty.

Wear loose clothing – minimal clothing if I might say. No tight fitting tank tops or “figure hugging shorts” if possible – it’s far better to wear loose clothing so that you’ll feel less hot – and less “constricted” during your workouts.

Fourth, and this is damned important – try to make your workouts short, sweet and BRUTAL – and then be DONE with it.

There is a time and a place for long, drawn out routines – and training in extremely hot and humid weather ain’t the time – nor the place for them.

I focused mainly on hill sprints today and pull-ups – and then a short jaunt up the hill, and believe me, that was more than plenty. I had next to nothing left in the tank when I was done.

This doesn’t mean you can’t train hard. You CAN – you just have to be smart about it. Reserve your energy for the biggies – the exercises that give you the most bang for your buck – and matter MOST.

Last, but not least, avoid overly long cardio sessions in the intense heat – they are just not worth it. Focus more on what I said above – that is what you should be doing anyway, of course – and focus more on INDOOR workouts as well.

Think indoor doesn’t give you any options? Think you’ll get bored? Think your heart won’t  “jump out of it’s chest” when training indoors?

Well – think again, my friend. I’ve put together the 0 Excuses Fitness system for a reason – and that reason is simple – it works – in ANY sort of weather – and it’s the perfect indoor training system to follow on a regular basis.

Or if you’re really maniacal about it, you can take those same workouts outdoors as well. More on that later!

So those are the tips for today. Read – digest – and if you workout today – make it a great, great one!

Best,

Rahul Mookerjee

P.S. – Here is where you can check out the 0 Excuses Fitness System – https://0excusesfitness.com/0excusesfitnessystem/