Maintain your usual level of daily activity and maintain an exercise regime during Ramadan. While adjustments will have to be made in regards to the time you train and the type of training – you should continue to stay active and keep moving throughout the holy month. Ramadan is not a month for building muscle it is a time for preserving everything for a period of time. You should maintain high intensity throughout your workouts during this month to get the maximum benefit from your training. Your workout sessions should be limited for no more than an hour with five sessions per week maximum. Interval Plus will have you covered during Ramadan with workouts designed to keep you moving even while you are fasting.
When you break your fast, and with all snacks and meals during the evening, make sure that you drink water. This will help you control your sugar cravings when you eventually break your fast. Even more importantly dehydration causes catabolism (breakdown of muscle) and muscle after all is heavily made up of water. Consuming enough water is very important – especially if you maintain a balanced exercise schedule.
Your food choices can also help you stay hydrated. Choosing soups or smoothies as meals or snacks will help your body getting enough water to stay hydrated. Also avoiding drinks that are high in caffeine and sugar will stop your body dehydrating, as will avoiding salty spice mixes and condiments.
Keep a balanced diet
Make sure that your meals and snacks during Ramadan are well balanced in lean protein, healthy fat and complex Carbohydrates. This combination will ensure you have a stable level of glucose in your blood so you don’t get hungry the next day. Eating whole and unprocessed foods the majority of the time will stop your waist from increasing over the month. Have a light Iftar – don’t try and fit multiple meals into one. And don’t skip Suhur – this can lead to over eating at the next Iftar.
Avoid processed sugar
Finally, you should abstain from processed sugars throughout the month of Ramadan. Try and limit your dessert during Ramadan and save it for celebrations during Eid ul Fitr. Limiting your sugar intake during Ramadan will avoid sugar crashes later in the day. If you do have something sweet try and make it a naturally occurring sugar source such as honey, dates or other fruits.
Staying Fit and Healthy during Ramadan: Key Points
- Continue to stay active throughout the holy month
- Maintain high intensity throughout your workouts.
- Limit your workouts to an hour and train no more than five times a week.
- Once you break your fast stay hydrated and drink plenty of water.
- Keep a balanced diet made up primarily of lean protein, complex carbohydrates and healthy fats.
- Be vigilant on portion control and avoid over eating once you break your fast.
- Avoid foods containing processed sugars or excessive salty spices or condiments.