Advice for physical training during Ramadan

[sheikhys]

Salam ppl
I wanted to ask for your views or recommendations of how to train with weights during Ramadan. I live in Norway and we will be fasting for about 18 hrs pr day. During Ramadan I want to loose as much fat as I can without loosing too much muscle mass. Previously I used to jog after Aftaari which made me loose 10 kgs but sadly most of it was muscle mass which took a long to time to gain again.
This year I want to know if anyone knows a good way to train during Ramadan.

[nabeel_1990]

i don't know, i probably going to train about two times in the week (while fasting) just to keep my strength up, do the big exercises such as bench-press, squats, deadlifts, barbell curl etc duno if it right though so im still going to ask someone myself.

[161]

don't try and lose weight during ramadan .. u'll end up losing muscle if u don't get enough calories.

if u want to lose weight and gain/keep muscle, weight till after fasting and then cut ur calorie intake by 500/day and eat protein frequently.

[pakistanbest]

exactly what i wanted to ask, am hoping to still go gym and do light cardio but still do my weights and get muscular Insh'Allah!

[waqar_ahmad]

Originally Posted by kashif77 don't try and lose weight during ramadan .. u'll end up losing muscle if u don't get enough calories. if u want to lose weight and gain/keep muscle, weight till after fasting and then cut ur calorie intake by 500/day and eat protein frequently.

You advised about losing weight. What bout working out to gain some muscle? How can that be achieved in Ramadan?

[Savak]

My best advice is too cool your heels and take it easy during Ramzan. I tried weight training in Ramzan but it just doesnt work out.

[12thMan]

Before or after Sehri and then you sleep for 10-12 hours. Wake up maximum 45 min before iftar to shower and do warm up excersises (like checking the food getting prepared) for iftar activities

[zimmz]

Originally Posted by 12thMan Before or after Sehri and then you sleep for 10-12 hours. Wake up maximum 45 min before iftar to shower and do warm up excersises (like checking the food getting prepared) for iftar activities

Why to keep fast at all if the you are just worried about exercises and sleeping whole day.

Just pray 5 times, do bit of sports in the evening and that's it...fats will burn away.

[waqar_ahmad]

O my word. 10 to 12 hrs of sleep? Firstly, I sleep that much in 2 days or more. Secondly, fasting is not about eating and then sleeping the whole day

[12thMan]

If my sleeping time is day time because I stay up all night than what can I do? Not sleep at all?

[161]

Originally Posted by waqar_ahmad You advised about losing weight. What bout working out to gain some muscle? How can that be achieved in Ramadan?

it's difficult .. in order to build muscle u need to eat protein rich meals frequently ... you can't not eat for 12-18 hours and expect to gain muscle mass.

during ramadan the best you can do is try to keep what you have by doing very light lifting and eating protein rich meals frequently during non fasting periods.

[hussain_0216]

If you train regularly one of the best things you can do to boost muscle mass is take a break.


let your body go a bit and then hit it hard after Ramadan

A couple of years ago I thought it would be smart if I went to the Gym 7 days a week exercising different body parts every time, to be fair it did work for a bit but in the end it just made me tired and hate going to the gym


I've known guys who have almost fainted because they tried to do too much of there usual training during Ramadan


Just relax keep it simple and train after Ramadan, its the best thing

[dblock]

Is there much point of trying to gain muscle mass which will be lost if you lapse for a short while? At some point you will go for a period where you can't train..I don't think people should take it to obsessive levels that they worry about how much muscle will then be lost.

Should just aim to be fit and athletic, play lots of sports, running, cricket, whatever.. and then on top of the do some light training to develop muscles, but the heavy stuff is mostly unnecessary I feel.