For those who have been reluctant to exercise during Ramadan, the news is it’s completely healthy to workout while you fast.
Exercising and fasting can go together without causing any harm to the body.
According to experts all over the world, exercise while fasting may actually keep our brain, neuro-mortors and muscle fibres biologically young.
The best time to exercise
In Ramadan, it is said before sunset, “You can push yourself a little more knowing that you’re going to break your fast soon.”
“Exercising an hour before breaking the fast gives you the flexibility of eating within short span. It rejuvenates the body immediately,”
If a busy schedule doesn’t allow that, workout about one hour after eating. At that point, they’ll have digested some of the food and have more energy.
The worst time to hit the gym is in the middle of the day, because those fasting will exhaust themselves and be unable to refuel. However, if that’s the only time they’re free, exercising for only 20 to 30 minutes, and doing low-intensity workouts.
“One must not stop exercising during Ramadan. It helps to keep control of weight and stay healthy.”
What kind of exercise should be done?
High intensity exercises that throw the pulse rate to above 150 per minute should be avoided, particularly if you have yet to break the fast. Doing slow or moderate exercises are advised.
Experts suggest brisk walk, slow jogging, cycling, cross training and light machine exercises at gym for the Ramadan.
Above all, eating a balanced diet and taking adequate amount of liquids are necessary to help maintain a healthy exercise routine during the month. Intake of carbohydrates is encouraged during suhur which helps to stay energetic. Taking protein rich diet after breaking the fast helps the body to rejuvenate.
How to lose fat during Ramadan
Fasting improves flat loss. You can get away with more carbs than you would usually, without gaining fat.
Get Strong: Strength training prevents muscle loss. Keep lifting weights and work at getting stronger. Check Strong Lifts 5×5.
Eat Healthy: Eat whole, unprocessed foods 90% of the time. For example: lean beef, chicken breast, tuna cans, oats, rice, pasta, bananas and eggs etc.
Drink Water: Avoid coffee and green tea: they’re diuretics. Drink water to avoid dehydration. Aim for 1 gallon between dawn & dusk.
Avoid Junk Food: Lots of people gain weight during Ramadan because they gorge themselves with foods that aren’t healthy.
Avoid Cardio: You can’t drink water during the fast so cardio or HIIT is a bad idea. Stick with lifting only until Ramadan ends.
How to gain weight during Ramadan
Gorging yourself with food goes against the spirit of Ramadan. Meet your daily caloric needs.
Eat Caloric Dense Foods: White paste is the best food you can choose: 250g contains 1000kcal. Try also: rice, mixed nuts, bananas.
Get Stronger: The fastest way to build muscle mass is to get stronger. Squat heavy and frequently. Check the StrongLifts 5×5 routine.
Make Liquid Meals: Digest faster than solid meals. Drink lots of whole milk. Make smoothies: banana, oats, plain fat free yogurt, milk.
Drink Water: Milk is 87% water so you won’t need to drink that much water on top of your daily gallon of whole milk.
fitday: Track everything. Aim for +5000kcal/day. 1 gallon whole milk and 500g pasta per day equals 4500kcal.