Stay Fit and Healthy During Ramadan

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We are constantly reminded how important it is for fit people to eat a properly balanced diet and to NEVER skip meals.
However, for religious or medical purposes some of us will probably have to fast at some point.


Fasting during Ramadan

Ramadan 2017 starts May 26th and lasts until June 24th (Dates may vary.). During this period, practicing Muslims fast from dawn till dusk.
This is a complete fast: you eat nothing, but also don’t drink. Not even water.

Ramadan during the summer is harder: longer fasts and shorter feeds. Weight lifting gets harder too because you can’t drink during the fast. And your nights are shorter which can cause sleep deprivation.


How to Lose Fat during Ramadan?

Drink Water
Avoid coffee & green tea: they’re diuretics. Drink water to avoid dehydration. Aim for 1 gallon between dawn & dusk.

Eat Healthy
Eat whole, unprocessed foods 90% of the time. Ground round, chicken breast, oats, rice, pasta, bananas, eggs…

Avoid Junk Food
Lots of people gain weight during Ramadan because they gorge themselves with foods that aren’t healthy. Avoid.

Get Stronger
Strength training prevents muscle loss. Keep lifting weights and work at getting stronger.


Training before the Fast

The ideal timing for your training workout is 2 hours prior breaking your fast, this way you can eat your post workout meal shortly thereafter or have a protein smoothie mixed with banana or other fruits for energy.

Your workout should be based on weight lifting and target low reps and moderate weight.
By this time you are not able to drink water yet so better to avoid HIIT and cardio.
If you feel dizzy while training you should stop immediately.


Training after the Fast

If you wish to train after breaking your fast then you should pay attention to what you eat.
The best solution is to break your feast into 2 meals.
Your first meal should consist of vegetables and complex carbs for energy to workout and after training you can hop into your high protein high carb post workout meal.
This way you will have the energy to workout and not too much to feel sleepy or demotivated.


While Ramadan is challenging this summer with the short feeding times, don’t let it get into your head! You can progress regardless.
One thing to keep in mind is to drink a lot of water after breaking your fast to stay hydrated.


Ramadan Moubarak to all of you guys 🙂
Coach Eliane.

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Eliane Bou Assy
Author: Eliane Bou Assy

I’m on a mission to educate, motivate and inspire people to live healthy 365 days a year through eating better food and moving more effectively.
Make a difference, join me to live a “Healthy Lifestyle”.

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