Let’s be honest, we’ve already added a good few kilos from the beginning of this quarantine and that’s why we’re all dreading Ramadan. However, Ramadan 2021 can be a bit different. Because there won’t be gatherings, Iftars or eating out, why not take the chance to actually try and lose weight this Ramadan?
It’s not easy while fasting, but the first thing you can do is add a bit of exercise to your daily routine to help keep you on track and hopefully fix the damage done from the beginning of the coronavirus lockdown.
We spoke to Rahet Bally’s head coach, Zeina Kassas, to get her feedback on the best time to work out during Ramadan. Check the video below to get her useful Ramadan tips to help you kickstart your Ramadan, stay fit, and lose those extra few kilograms.
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رمضان قرب ودائماً في تساؤلات ايمتى أتمرن وكيف آكل؟ حاولت جاوب على كل الأسئلة باختصار شديد واذا عندكم أي سؤال تاني اكتبوه بالتعليقات Ramadan is just around the corner, we always receive questions about training and nutrition during this holy month, I tried to answer all of the questions in a simple way, if you still have any questions please add them in comments #ZKProgram #Ramadan #Tips #Nutrition #OpexFit #OpexCoach #Crossfit #Fitness
Is it unhealthy to exercise before Iftar in Ramadan?
We’ve heard rumours that it is unhealthy to workout before Iftar as the body tends to lose muscle and needs protein to re-grow and build that muscle again. But, according to Kassas’ expertise, as long as you get the required dosage of protein throughout your day, then you can workout whenever you want to. If you prefer to exercise before Iftar, then that’s just absolutely fine.
Important tips to consider when working out during Ramadan:
- If you’ll be working out before Iftar, try and make your exercise routine 1 hour before you break your fast to hydrate after you’ve finished.
- Add a protein shake twice per day during Iftar and Suhoor to make sure you get your required protein intake if you exercise heavily.
- Include a protein source in your Iftar such as meat, chicken, or fish.
- Add a source of protein to your suhoor such as foul, eggs, or greek yoghurt.
- Add fruits such as watermelon to your suhoor to prevent you from getting thirsty during your fast.
- Start slow and build up gradually to allow your body to adjust to fasting.
Are there any exercises that should be avoided before iftar?
No, you can do any workout. However, for the first 3 days of Ramadan, the body will need time to adjust to the lack of food intake and will be low on energy. That’s why it is best to start with low-impact exercises, reduce the duration to 30 mins, only use body-weight, and gradually increase once your body gets accustomed to Ramadan.
For the following week, you can start to increase your workout duration, add some weights, and start to add a few sets of high impact exercises to your workout.
Further reading: Stay Fit at Home With Ramadan Burner Program By Rahet Bally