As the holy month of Ramadan dawns upon us, it presents a golden chance not only to nourish our souls while fasting but also to embark on a journey toward achieving physical health goals.
In this month, Muslims observe fasting for 14+ hours from dawn until dusk. In these fasting hours, while seeking nearness to Allah, light training and workouts can be your first step toward your fitness goals for the year. It sounds challenging to strike a balance between spiritual duties and working out, but these two will complement each other.
Training Regime during Ramzan
To begin with, an optimal workout routine during Ramzan according to your body will get you the best results. One of the key factors in planning your training during Ramzan is time.
During Non-fasting Hours
The best time to do the exercise is between Iftar and Suhoor. This is the time of day when you have restored enough energy resources to perform your best and have a chance to replenish the lost nutrients afterward too. Another factor is the weather; it is cooler, and you don’t dehydrate as much as you would with the sun on top of your head.
During Fasting Hours
Working out while fasting is a tough job and sounds highly unachievable, but it is not impossible. Working out in a fasting state can even enhance fat loss. However, performing high-intensity exercise can result in muscle breakdown as it completely relies on carbohydrates as fuel. However, doing light-intensity cardio exercises such as jogging, walking, and cycling right before Iftar will burn more fat than usual.
Resistance Training
Resistance exercises are necessary to enhance muscle strength and endurance while trying to cut off fat. The muscle is designed to store glycogen, the carbohydrate reserves, and when you perform a high-intensity workout in a fasted state, you tend to lose muscle. To avoid this scenario, a set of resistance training exercises should be performed during non-fasting hours when you can eat protein post-workout to replenish your lost muscle.
Dietary Strategies During Ramzan
Stay Hydrated
The foremost way to get the best results from your diet and workout is to stay healthy. The 14 long hours of not consuming any drink can leave you with not enough strength to perform the workout. The best way to stay hydrated besides drinking water is by consuming more raw vegetables.
We, as humans, cannot store water in our bodies for 14 hours. But a higher intake of whole, raw vegetables and fruits can keep you hydrated. Another strategy to cope with dehydration is to limit the intake of very sugary and spicy foods.
Balanced Suhoor
The two major meals taken in Ramzan are Iftar and Suhoor, which, if planned mindfully, can help achieve your fitness goals on Eid. The suhoor should be nutritious and have a balance of calories and nutrients to help you through the day.
The best option is yogurt, which is a food with a balanced nutritional composition paired with fruit and oats. Or you can eat conventional anda paratha, roti, and curry, or roti and paratha with yogurt. But prepare while keeping the fitness goals in mind and keeping them as nutrient-dense as possible.
Scrumptious Iftar
Don’t be confused by the word “scrumptious”; it doesn’t mean food dipped in oil, fruit chaat, or drinks loaded with sugar. Keep the Iftar light and nutritious so you feel energetic and not drowsy. The best way is to consume good complex carbohydrates in Iftar, then do some exercise, and afterward take a protein-rich meal for dinner.
Snacking in Ramzan
If you stay awake till Sehri, you might need something to munch on. You better opt for something healthy and nutritious, like whole fruit, some nuts, or maybe a protein bar.
In conclusion, Ramzan is the month for spiritual reflection; don’t make it all about feasts and rich meals. Try to keep your meals as simple and nutritious as possible. The said diet and workout regime can get you your desired physique by the end of the holy month.
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