Monday, August 8, 2011

Fitness Tips for Ramadhan: Working Out Part 2

Wow... time really flies. We have come to our final edition of fitness tips for the Month of Ramadhan. Last week we discussed which would be the best times to workout. This week, we will cover some general tips on working out during the month of Ramadhan. So hopefully these tips will help you to stay as active as possible during the month of Ramadhan.

Tip 1: Go Slow and expect a drop in performance
Because you are fasting, you may find it difficult to push yourself as you normally would during normal days. Hence i highly recommend that you consider turning your workout routine down one notch.

However, if you can still muster the same amount of effort during this fasting month, then by all means go ahead. This advice will be more helpful for people who may get demotivated when they see a drop in performance. Don't worry. Remember that you are fasting, and hence its OK to drop things down a notch for this month. You can then build yourself up again after that. So don't worry about it.

Tip 2: Fuel up after your workout
Regardless of whether your goal is gaining muscle or losing weight, it is very important that you fuel up after your workout. Hence, refer back to last weeks post and find a routine that works best for you. Preferably one that allows you to fuel up immediately after your workout. If you can't fuel up, your body will remain in a catabolic state and you will end up losing more muscle.

Tip 3: Hydration helps with performance
Its no doubt that staying hydrated during your workout makes a huge difference in your performance. Hence, once again, choose a time that will allow you to consume water so you can stay hydrated and get more from your workout. If you really can't fit it in, then try to workout just before Buka Puasa and make sure you fuel up on fluids as soon as you can after that

Tip 4: Gaining Muscle Mass
During the month of Ramadhan, its almost impossible for you to gain muscle mass. I tell many of my clients that if you can maintain what you have through out this month, its already more than good. So understand this and don't get demotivated. Just do your best to maintain what you have for this month and then you can go crazy after Raya. You may also notice a loss is strength, so you want to can consider reducing the weights and going for more reps during this month. Again, it may not be great for building muscle, but it will do great in helping you maintain as much as possible.

Tip 5: Weight Loss
The month of Ramadhan provides you with an excellent opportunity to lose a lot more weight than other months. Why? Because your caloric intake is less than usual. So use that to your advantage. If you follow my tips for Sahur & buka Puasa, i guarantee that you will lose weight especially once you throw is some exercise into the whole mix. So use it to your advantage.

Tip 6: Recovery may be slower
Because your body is deprived of nutrients, it may take longer for your body to recover than it would normally. So bear this in mind if you feel like your muscles are taking longer to recover, and hence you may not be able to train a specific body part as often or do the same exercise as often. So you may need to
a) space things out a little to allow more recovery time
b) move things around so you can add in some additional healing time
c) go slower so your muscles aren't taxed as much and hence you are able to hit it more often.

The important rule is listen to your body. Don't ignore the warning signs.

So there you have it. Some general rules / tips when it comes to working out during the month of Ramadhan. Always remember, that since you are fasting, your body will go through some physical changes as well, but if you know what to expect, you can work around it. At the end of the day, you can still work out during this month, but you must make some tweaks to your workout to ensure you get the most of it. As usual, look forward to hearing your comments.


daniel yusof said...

what if let say i drop some weight this months w/o have to workout like normal month... Is that good for our muscle growth and is there any bad effect after raya??? Which mean will i easily incrise body weight after raya eventhough im not eating much??

Rajan said...

Daniel: I think its going to be very difficult to gain any muscle mass during puasa month. So i would focus on maintaining as much as i can or just making sure i lose as little as possible.

If you don't work out all during puasa month, you will lose a significant amount of muscle mass.

After raya, once you are able to eat and train like normal, your body should see significant improvement in terms of performance as well as muscle growth.

daniel yusof said...

i agree. but now, i did lose weight during this month. 3kilos until now. is that good? and my concern is, im afraid that after raya i couldnt maintain n control my body weight anymore since new semester is open and i will have less time to work out.

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Angelm said...

I think fasting can be a factor to lose weight during Ramadhan. What do u think?


Rajan said...

AngelM: Absolutely. As long as done correctly then yes, the results are guaranteed.