Ramadan or Ramzan is observed by Muslims around the world as a month of fasting. It is the ninth month of the Islamic calendar which comes after the month of Shaban. This year Ramzan will begin from May 6 or May 7, 2019, in India depending upon the sighting of the moon, whereas in rest of the world it is expected to begin from May 5 or May 6. With the days fast approaching, are worried about your fitness goals getting hit during Ramzan? It's time to explore workout and diet tips, which will help you maintain muscle mass and at the same time lose some fat in the holy month of Ramadan. Ramzan 2019 Timetable: Iftar & Sehri Timings in Mumbai, Delhi, Kolkata, Chennai & Other Cities of India.
Ramzan last for 29 days or 30 days based on the visual sightings of the crescent moon. In India, Muslims will have to wake up in the morning time and have their meal before 4:50 am, this time is known as Sehri. The fast will be broken at around 7:05 pm in the evening which is known as Iftar. Throughout the day of fasting, one cannot eat and drink anything. The timing for Sehri and Iftaar will change by 5-10 mins as the month of Ramadan progresses. The eating window during this fasting month will be around 9 hours and in countries like the United Kingdom, the duration for this will be around 5 to 6 hours only. If you are into bodybuilding, the primary goal is to just maintain the muscle percentage, you will have to forget about gain. On the other hand, the one who is on weight loss can lose a good amount of fat, provided one take proper nutrients during Sehri and Iftar time. How to Lose Weight Tip #1: Ectomorph, Mesomorph or Endomorph? Identify Your Body Type Before You Start Weight Loss Diet and Workout.
Speaking about workouts in the month of Ramadhan, one should refrain from heavy weight training and vigorous compound exercises like deadlifts and barbell bench press. Also, one should avoid excessive cardio training and CrossFit exercises during this fasting month. Ideally, it is recommended to train only thrice in a week during Ramzan to attain the best fitness for yourself. Having said that let us go through the workout plan in Ramzan. How to Lose Weight (Tip #2): Track your Calorie Intake For Weight Loss.
Workout Routine in Ramadan
Monday- Chest and Tricep Training
3 sets of Push-ups x 12-15 reps
3 sets of Dumbbell Bench Press x 12-15 repetitions (reps)
3 sets of Incline Dumbbell Bench Press x 12-15 reps
3 sets of Decline Dumbbell Bench Press x 12-15 reps
3 sets of Chest Dumbbell Fly x 12-15 reps
3 sets of Tricep Push Down x 12-15 reps
3 sets of Double Hand Dumbbell Overhead Triceps Extension x 12-15 reps
3 sets of Triceps Skull crusher x 12-15 reps
3 sets of Triceps Kickback x 12-15 reps
3 sets of Stiff leg raise on pull up bar x 12-15 reps
3 sets of Plank Core (One set of the hold should be of 30secs to 1 minute)
Wednesday - Shoulder and Bicep
3 sets of Close Grip Pull ups x 10 reps
3 sets of Dumbbell Overhead Press x 12-15 reps
3 sets of Dumbbell Side Lateral Raise x 12-15 reps
3 sets of Dumbbell Front Raise x 12-15 reps
3 sets of Barbell Upright Row x 12-15 reps
3 sets of Bicep Preacher Curl x 12-15 reps
3 sets of Bicep Concentration Curl x 12-15 reps
3 sets of Standing Biceps Cable Curl x 12-15 reps
3 sets of Bicep Hammer Curl x 12-15 reps
3 sets of High Knee Raise on Pull up Bar x 12-15 reps
3 sets of Plank Core
Friday -Legs(Quadriceps and Hamstrings)
3 sets of Bodyweight Squat x 15 reps
3 sets of Back Squat x 12-15 reps
3 sets of Standing(Static) Lunges x 12-15 reps
3 sets of Leg Press x 12- 15 reps
3 sets of Leg Extension x 12-15 reps
3 sets of Leg Curls x 12-15 reps
3 sets of Seated/ Standing Calf Raise x 15 reps
3 sets of Plank Core
It is important to note that the volume and intensity of the workout in the month of Ramzan should be reduced. It is recommended to choose a weight 15-20 % less of what you usually lift. Also, make sure that you take less amount of rest and try to complete your workout in 60 mins. Even if you train with a moderate weight with full quality reps, it's absolutely fine. Ensure that you drink the maximum amount of water sip by sip after each set of exercise.
When to Exercise during Ramzan?
The exercising can be done before Sehri, however, one will have to wake up in the wee hours at around 2:45 am. One can also train after Iftaar time in which will have to eat digestible food during iftar. Ideally, it is best to train after final namaz of the day which is Tarawih, prayed after Namaz-E-Aisha.
What to eat during Ramzan, especially before and after a workout?
One should try to include a good amount of protein in their diet like a lean mass of mutton, chicken, fishes like salmon, tofu, etc. Apart from that complex carbs should be incorporated in the diet during Ramzan, especially before a workout. A brown bread chicken sandwich or sweet potato will be the best pre-workout food during Ramadan. Ensure that you eat adequate egg whites too as it will keep your metabolism high and also provide your body with essential amino acids which off-course will be obtained from meat, chicken and fish too. One should refrain from intake of caffeine and carbonated drinks during Ramzan as it will make enable dehydration. 'Don't Eat Egg Yolks' to 'Cut Down on Carbs,' 10 Worst Diet Tips You Should Never Believe In.
How to Stay Fit During Ramadan?
It is important to note that Ramzan is a spiritual month which should be enjoyed and followed religiously. One can put their fitness goal progress on hold for one month as one month of a change in the exercise pattern will not decide your lifetime fitness. The most important thing is to keep your body in an anabolic state and not in catabolic to avoid muscle loss. Therefore, don't give too much stress to your body in Ramadan and enjoy the festival with your family and loved ones.