Ahh, the season of fasting is here and one of the most common questions asked is how do we keep fit during Ramadan? We’ve interviewed personal trainers in Malaysia to get a rough idea on what are the tips and tricks to stay healthy and fit during the fasting season.
1) Take it Slow
The first thing you need to do is to take things slow. We get the most energy 1 to 2 hours after eating. On the first few days of fasting, your body probably isn't used to the new routine, thus you might feel as if you lack energy from going through long hours without food. Trainers and nutritionists recommend to take it slow by exercising only half an hour a day.Once you’ve tested your endurance, and are more accustomed to fasting,you may increase the length and intensity of your workout.
2) Do Not Binge
Yes it makes sense to eat more during suhoor but overeating is one of the common mistakes when trying to keep fit during Ramadan. What you need is to eat accordingly to your daily calories and keep track of your macros. What does this mean? Let’s say if your calories per day is 2000kcal you would not want to exceed 2000kcal. You may split your calories within the day but never exceed your goaled calories per day.
3) Do Not Under eat
Just because you should not overeat, doesn’t mean you should under eat. Since Ramadan requires you to fast within long hours daily. You will need enough energy to go through your day. If your goal is to lose weight, you will need to be under a calorie deficit (consuming less food than your maintenance calories). So this requires crucial planning. Make sure you are taking the right nutrients that fits your goaled calories. We recommend high protein, medium carbs and low fat. Why? Because carbs produce the most energy for our body.
4) Planning is crucial
Wondering why you’re still tired after days of fasting even though you’re eating your nutrients right. It’s because you’re not taking them at the right time. As mentioned in the previous tips, carbs are a great source of energy. Taking more carbohydrate during suhoor will help you have sufficient energy to go through the long hours of fasting. A good meal segmentation is 80% of your carbohydrates, 40% of your protein and 50% healthy fats during your suhoor and leave the rest of your nutrients when you are breaking fast.
Sleep is vital for ensuring optimum health, recovery, performance and ultimately helps you realize your fat loss goals. But when you are fasting during the holy month, sleep becomes even more important to counter the stress it puts on your body.
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