“I don’t have the energy during Ramadan to workout…”

“I’ll wait til after to get back into my workout regime…”

Sounds familiar?

Or that could be you saying to yourself… every… single… year?

I know that it’s not something you hear everyday that you can maintain your energy throughout Ramadan by working out and eating right, but what if…

I’m able to show you exactly how you can do that so that you don’t have to completely abandon your plan to get healthier and fitter for a month…

…and spend another month or 2 trying to rebuild and get back to optimum?

My friend, you’re in for a treat!

In this 4 minute read, you’ll discover:

• The mentality to approach fitness and Ramadan without fail
• When is the best time to workout during Ramadan?
• What type of workout is best during Ramadan?
• How to eat right for training during Ramadan?

Are you ready? Let’s get into it!

The mentality to approach fitness and Ramadan without fail

It’s crucial to keep in mind that as your lifestyle changes drastically during Ramadan, you have to be prepared to accept the fact that things won’t be the way it has been for the most part of the year, especially your fitness level and body composition.

But with certainty, I can guarantee that you have nothing to lose and everything to gain by committing to a workout routine and paying close attention to your nutrition to support you at the highest level for the next 30 days. 

One major mindset shift I would like to inspire you with is…

You don’t have to be energized to workout, you have to workout to be energized!

Yes, you won’t hit your personal best, you won’t get in the best physical shape, you won’t feel like moving at times especially when hunger is at its all time high and your energy is at its all time low.

But hey…

We fast for a higher purpose and being able to accept the challenge for that is also why Ramadan existed in the first place right?

When is the best time to workout during Ramadan?

Everyone works differently since there are many factors at play here. Anything from your energy level, digestion rate and even your work routine. 

Therefore, in the first few days, my recommendation is to try out different workout windows I’m about to share with you so that your mind is gearing towards deciding which one works better, rather than thinking whether to workout or not.

The first option will be for the early risers to workout just before your morning suhur.

Even though you’ll be on an empty stomach, there will still be energy coming from last night’s meal.

I won’t recommend doing it the other way round as working out with food still being digested might not be the best for digestion and performance during your workout.

Additionally, you may run the risk of not being able to refuel and rehydrate until Iftar.

The second option will be after Iftar as you’ll approach your workouts with more energy and focus.

Otherwise you might put your safety in danger when you’re working out with extremely low blood sugar levels while not being able to commit to safe movement techniques.

Do keep in mind that your workout should be completed at least 90 minutes before bed time to ensure maximum sleep quality and adequate hours are clocked in before an early rise the next day.

What type of workout is best during Ramadan?

When you’re given only a finite amount of energy and time to squeeze in a workout, you have to make it count.

Forget about trying to do everything…

A 10 minutes jog on the treadmill followed by a 1 hour weight training session finish with a 20 minutes cardio session (run, row, cycling)

This typical gym routine that we see a lot (which doesn’t make sense in the first place) has to go during the Ramadan month. In fact, you should never resume it even after Ramadan…

(we will leave that for another blog).

What you need to be doing is strength training for the most part.

During this period of drastic lifestyle changes, muscle loss can take place which can then slow down your metabolism.

That’s the last thing we want because ultimately a slower metabolism can mean fewer calorie burn which makes weight gain easier, sluggish energy and all kinds of negative side effects.

So what type of strength training exercises are best?

With efficiency and effectiveness in mind, spending your time on compound lifts like deadlift, overhead press, bent over row, squat push ups will give you the outcome you want. 

But do take note that you are not advised to go beyond 60% of your perceived intensity and listening to your body is key during this period of time.

Feeling dizzy? Stop!

Getting out of breath? Stop!

If in doubt, having a personal trainer could be crucial to give you the guidance and support you need so that you don’t have to do this all alone… while everyone around is having a food coma.

How to eat right for training during Ramadan?

While you should do whatever it takes to refuel and rehydrate yourself, some call it indulge, but do keep in mind that this is also not the month to overwhelm your body with foods that are terrible for your health and body composition.

(↑ advice for everyone that’s fasting)

My approach to dietary change was never to remove anything to start with.

Instead, I would like you to focus on increasing protein intake from food sources like meat, chicken, eggs and beans since they can help you feel fuller for longer while being the key ingredients to repair and preserve your muscles during this stressful time.

Before choosing to eat out at a restaurant, if possible, order your food beforehand if given the chance.

That way, you’ll be able to plan well and prevent any impulsive and excessive food ordering by the end of the fast.

While avoiding salty food and drinks high in unhealthy calories (syrups and creams) are important to stop you from feeling thirsty too quickly, you must ensure at least 2 to 3 litres of water are consumed between Iftar and Suhur.

You can also opt for the help of electrolyte powder or tablets to speed up the rehydration process.

Conclusion:

In conclusion, Ramadan is a very special month for people who want to develop a better spiritual connection with their faith and practice.

This requires you to be patient, resilient and most importantly mindful.

And taking care of your health, fitness and wellbeing should also be part and parcel of Ramadan.