Worried that all your hard work throughout the year gets wasted during Ramadan? You don’t have to lose those long lean muscles just because you’re fasting…
With Ramadan coming up, you may be worried about how you can keep up with your lifestyle, to maintain the lean muscles you’ve worked soooo hard to build up. With these 3 points in mind, we are certain you’re good to go!
1.Plan, plan, PLAN!
If you fail to plan, then you plan to fail. The lack of planning may be a key reason why you will find it hard to maintain your lean muscles throughout Ramadan. Find some time to write down your diet and workout plans throughout the week. Always be prepared mentally and physically, so as to be more likely to succeed!
2. Avoid the binge!
Since you can only eat and drink before sunrise and after sunset, that leaves a really long time when you don’t get to feed your body with the right nutrition. Although some people are already used to the idea of fasting, jumping straight into it can cause some serious urges to binge the second you can eat again, and it seems often impossible to fight…
Aim to wake up earlier before sunrise so you get to have a proper Suhoor for you to last till dusk! Reach out for something that is high in protein, packed with complex carbs and healthy fats which are slow releasing and can keep you full longer. Consider food like omelette with chicken, cottage cheese, a bowl of brown rice, sweet potato or quinoa! Just a little tip: Include fibrous foods like avocado and raw walnuts to help slow down the release and absorption of proteins and carbs, and you’re good to go for the next 14 hours!
P.s. We know how hard it is to avoid the fair share of the glorious deep-fried, high fat and processed food that is calling out to you. Fret not! Well, you do not have to avoid them completely! All you got to do is stick to the 80:20 rule and make sure you are eating enough protein that will help to repair and build your muscles!
3. Choose the right workout, at the right time.
Switch up your routine from the norm! Don’t focus on seeking your absolute personal bests in the gym during Ramadan because hey, it is definitely easier to maintain strength than to build it. Don’t be afraid to lower your volume and intensity of your workouts! Perhaps you can take this chance to try something new – GuavaPass offers hundreds of classes for you to choose from, making it easier for you at any time of the day just as you like!
- After Iftar: this is a perfect time because you’ve just eaten a small meal and consumed liquids which are essentially your pre-workout meal! Aim for a quick 20-30 minutes session with higher intensity and you’re good to go!
- After Taraweeh Prayers: this may be a little late for some people but it’s great given that you can consume your post-workout meal that aids in muscle recovery and growth, that helps with fat loss and keep you lean!
- Before Suhoor: this is perfect for you if you have the discipline to wake up early for a workout session! Hydration is extremely important! Drink plenty of water before and after your workout, and don’t forget to squeeze in a nutritious meal to keep you going throughout the long day!
Keep these points in mind and stay lean this Ramadan! Learn more about GuavaPass here!