this ramadhan fitness articles is actually written by MURAD ZAIDI the Founder of
Xclusive Fitnesz

we are proudly to share this with everyone in here!! with the hopes that it will benefits everyone in this fasting month! u can still keep fit while in fasting for this month!



First of all, here's what happened to your body while you are fasting. Obviously you become more dehydrated. Your main metabolic fuel source for bodily function during fasting is mainly fat, whichis a good thing even though your metabolism will slow down due to less frequent meals. People do lose weight during Ramadan. But if you eat the wrong food, the weight you lose could be muscle mass instead of fat. So look, it's all about maximizing nutrient uptake, maintaining proper hydration, and modifying key fat burning/muscle building hormones in your favor during this month. By doing so,forget about maintaining muscle mass, you can even make some of your best gains during Ramadan.

Anyways, let me get to this program. Here's how my diet/meal intake looks like.







DIET PROGRAM.

1: Pre-dawn meal-Whey protein-Oatmeal (large flake, dry)-cheese (low fat)-3-5 dates-fish oil and some other multivitamins-Plenty of water (normally I'd down about half a gallon before the azan)



NOTE: look out for sodium food. What happen is high sodium intake can causegreater dehydration and it will make you thirsty during the day. So if you planto fast, stay away from sodium food for your pre-dawn meal. Avoid spicy foods,sauces, condiments, gravies etc. Keep up with your multivitamins to make sure your nutrients requirements are met. Don't forget your vitamin c!



2: Iftar (when you break your fast)-Chicken breast (5-6oz)-Brown rice (long grain, cooked)-potato (4-5oz)-Green beans (1/2 cup)-5-7 dates



NOTE: Iftar is the time for rehydration. So drink plenty of water! The wisdomin Islam is never ending. We break our fast with dates almost all the time. Butif you run a research on this nutritionally, you'll see that dates are uniquein their nutrient content and they contain very high levels of potassium, whichis a key re-hydration mineral and a special carbohydrate blend that enhance hydration above and beyond water alone. So if you eat dates and drink plenty of water, you're body gets hydrated MUCH FASTER than with water alone. So try to include dates in your diet.



3: After Tarweh prayers / before workout-Whey protein-Chicken sandwich (5oz, whole wheat)



NOTE: Eating small meals frequently can trick your body into speeding up metabolic rate as well as increasing nutrient absorption and stabilizing insulin and blood sugar levels. Our body loves homeostasis and wants to maintain a certain balance. So we will have to literally shock it constantly to lose fat and gain muscle over the long run. There is so much wisdom in "Eat and drink but not to excess" and let's try and follow that especially during Ramadan.



4: After Workout-Salad mixed (1 cup)-cottage cheese (1/2 cup)-Whey protein (1-1/2 scoop)




WORKOUT ROUTINE.

-Training while in a state of dehydration can decrease strength significantly.In fact, research indicates that dehydrating a muscle by as little as 3% can cause a 12% loss in strength. Training while you are fasting can be more detrimental than beneficial. So DO NOT train during the day if you're fasting!This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. The best time to weight train during Ramadan is at least 1 hour after iftar or early morning before suhur. If one of your goals is to lose fat, stick with working out before suhur. The best time to do cardiowork for maximum fat loss is before suhur. Not many people would want to wakeup 3 o'clock in the morning and workout. But if you can pull this off then the best thing to do would be cardio cool down for 30mins.

Try to follow these simple guidelines and nutrition tips. It'll help you achieve decent gains. If you want to maintain your lean body mass, your muscle density, and keep your digestive system active throughout the day, go ahead give it a shot..You got nothing to lose. May God help give us patience and strength in this month and throughout the year and make us strong mentally,internally, spiritually, and physically!



M.

This post has been edited by FarahXF: Aug 21 2010, 10:50 PM

NIce tips.

thanx! to Xclusive Fitnesz Founder (M)

how about after workout after sahur

does he mention about it?

he did mention no workout during puasa time.. i guess he prefer with post-workout meal time

thanks for the guideline, tried something similar to this last 2 years back, protein after terawih (30-45 mins before workout), eat after workout, then sahur protein with oatmeal blend together some fruits and water

If jog in the morning how, will it affect?

If you plan to fast on that day then you probably don't want to jog because your body could get dehydrated and it's gonna backfire!! If you want to jog, do it before sahur!

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Added on August 28, 2010, 1:54 pmworkout after sahur is not advisable because it will just make u hungry and the body will be dehydrated due to the lack of water consumption. so it's best not to do workout after sahur if u plan to fast on that day.

This post has been edited by FarahXF: Aug 28 2010, 01:54 PM

How can I favourite this topic in this forum?

Thank you for the guideline!


Lesson learnt: Workout when you have energy!