Ramadan is hitting in the summer and it is your own choice, either stay healthy or ruin your results and finish it with regret. The yearly debate before Ramadan is whether to train while fasting or not? What shall eat and when to stay in shape?
Researchers nowadays claim that intermittent fasting is one of the healthiest diets, which could increase your focus and power because your body is switching from using glucose as its main source of energy to ketones produced by the liver from burning stored fat. However, Ramadan is a bit different, we are fasting for over 16 hours a day and the biggest challenge is that it includes all fluid intake, unlike intermittent fasting where you can still hydrate your body with water, unsweetened herbs, coffee etc.
I start my Ramadan with a different plan every year according to my goal and my target body after Ramadan. Also, it completely differs from one person to another, I will start with general information for everyone, and then focus on each body type/goal and lastly what I am doing myself this Ramadan 2018.
If you prefer to work out while fasting:
• Stay away from training in sunlight and hot places, you can still hit the gym and workout I’m an air-conditioned place
• Minimize the cardiovascular training to its slowest pace, and stay completely away from HIIT
• Take reasonable rest periods between sets, so you maintain moderate heart rate
• Keep your training session between 30 – 40 minutes
• Stop immediately if you feel dizzy or any difficulty breathing, and consult the gym coach
If you prefer to work out before or after breakfast:
• Don’t eat big portions during breakfast, chew and swallow slowly
• Spread your meals over the 8 hours between Maghrib and Fajr
• Give yourself at least two hours after breakfast before training, and don’t train if you still feeling full
• Eat directly after workout within the first hour
• Focus on the nutritious and healthy choices, and drink a lot of water
• Stay away from sweets and sweetened drinks
If you want to gain quality weight during Ramadan, it is recommended not to train while fasting because of the elevated levels of cortisol could stop any muscle gains. While if your target is losing fats and most likely losing weight you can work out throughout the day.
Whether your goal is gaining weight or losing fats, stay away from sweets and sugar because it will increase your risk of diabetes by storing fats instead of quality muscles.