Fit During Fasting Month

Retno Setianing
Healthy Living
 Introduction
• Eating and sleeping routines change during the holy month
of Ramadan unlike any other month.
• The thirty-day period is the perfect opportunity for anyone
who is trying to lose weight through healthy diet and
exercise.
• Research has shown that fasting for 30 consecutive days
without performing any physical exercise or activity
reduces strength and physical fitness. Muslims have to
remain active in the month of Ramadan to stay healthy. 
When is the best time for a fasting person
to work out - before or after Iftar?
• 1. Before Iftar
Precautions should be taken and proper guidelines followed when
working out before Iftar. Exercising just before Iftar should be limited and
for no longer than 60 minutes, preferably in an air-conditioned location.
After you break the fast, drink sufficient amounts of fluids and water to
replenish salts and minerals lost by the body, and have a good rest.  

2. After Iftar
It is advisable to perform physical activity three hours after you break the
fast as by then the body has completed the digestion process, and
preferably in an air-conditioned location. 
 Tips and guidelines for exercising during
Ramadan
• Perform physical activity for 30 minutes at least every day in an air-conditioned location.
• Avoid aggressive and high-intensity exercise during daytime and especially in hot
weather. Hot days increase body fluid loss which could lead to dehydration.
• Choose a convenient time to work out during Ramadan, either just before Iftar or two
to three hours after Iftar. Avoid physical activity immediately after you break your fast as
all of the body’s energy will be directed towards digestion of food.
• Individuals should consult with their physician before starting any physical activity if
they are unsure of their health.
• Reduce physical inactivity, such as sitting in front of the television for extended periods
of time, and organize instead family activities such as going for a walk or performing
household chores.
• Stop any physical activity immediately if you experience dizziness, nausea, difficulty
breathing or chest pain.
• Drink sufficient quantities of water between Iftar and Suhour to avoid dehydration
during fasting.
Physical Exercise Goal During Ramadan

• Building muscle mass and making gains is

something you should avoid, despite being at
any fitness level.
• Best fitness goals for Ramadan are getting a
leaner body and maintaining muscle mass.
 How many times to workout per week?

• The answer varies to fitness levels and goals. However,

the average down answer is three times a week.
• If you have been working out six days a week, you can
workout three times a week in Ramadan.
• Most people can’t work out the same times they have
been working out during the regular days.
• For best results, keep alternate workout days. For
instance, Monday, Wednesday, and Friday are what
most people set their days.
 How many minutes to workout?

• Again, it is entirely subjective to your fitness

goals. However, working out between 30 to 45
minutes is ideal.
• If you already workout for 1 hour on regular days,
then half an hour of workout session is best.
• It also depends on your fitness and the intensity
level. For high-intensity workouts, it is best to
keep the session at 30 minutes. If low to medium
intensity, then work out for 45 minutes.
 What workout intensity to keep?
• This is where your fitness level is subjective the most.
Experts suggest that you should decrease the intensity
by at least 20%.
Ramadan workouts should be less intense than your usual
workouts. How can you do that?
• Lower your reps and sets, decrease the weight, increase
your rest time, and lower your speed on cardio.
• Your workout aims should be to maintain muscle mass,
given you are in a calorie deficit for the month,
decreasing your intensity is best practice.
 Best time to workout
• After Iftar: Great time to workout but you are little short of
time. It can work for you if you take a pre-workout meal
during iftar and go for a 30 minute HIIT.
• After Taraweeh prayers: After prayers, you have plenty of
time to work out. Get a pre-workout shake and hit the gym.
That is possible if you stay up the whole night till Suhoor.
• Before Suhoor: If you are disciplined and get up way before
suhoor, working out just before suhoor time can be helpful
on your time and sleep schedule. However, for most, it is
impractical and requires lots of determination and the right
amount of sleep.
 Type of Workout : Cardio or Strength ?
• It all depends on your fitness goals. Because you
have limited time and energy, it is best to do
more of what fulfills your goals.
• If you are looking to lose weight, then cardio can
be an excellent option. Doing a fasted cardio will
be more effective if you are trying to cut fat.
• Strength Training or weight lifting should only be
done while not fasting. You will lose lean muscle
tissue if you workout during fasting
 Precaution
• With all the above tips, you can understand the best times
which will work for you. However, you also need to understand
what are your energy levels when you are working out.
• People have different fitness levels, and those can vary for
different times. Therefore, you need to find out what timing
and level of intensity works for you.
• Your diet in Ramadan is also a significant determinant at what
times you might have the highest energy.
• Let’s look into what you should eat during Ramadan, and crack
the nutrition guide you should have from iftar till suhoor.
 Nutrition Guide
• The month of Ramadan is about conscious eating.
Your metabolism slows down as for most extended
hours you are not consuming water and food.
• Most people have poor eating habits during Ramadan
which causes them to gain weight. On the contrary,
Ramadan is the month where you should lose weight,
and feel great about your health.
• Fasting is the best way to lose weight and Ramadan is
the best opportunity if you know how to take care of
your diet.
 Iftar

Your aim should be to bring back your lower sugar levels

back to normal and have more fluid intake. Your body
needs a quick burst of energy so that you can get all set
for Maghrib prayer and/or 30 minute HIIT session.
What to eat in iftar?
• Fruits and dried fruits that provide you a high amount
of sugar for bursts of energy. A handful of dried fruits.
For instance, dates are the best source of energy. One
serving of any fruit
• Fresh juice without any artificial sugar added – 250 ml
 Dinner

• In Ramadan, dinner will be your most massive

meal. However, the dinner is supposed to be
healthy as it is not a feast.
• Eat slowly and chew as much as you can
before swallowing.
 Dinner
• 1 – Complex carbs
• You need complex carbs as they release energy slowly throughout the day.
• Examples: Rice, whole grain bread, oats, lentils, potatoes, etc.
• One small bowl = 2 servings
• Two servings for women, 3-4 for men
• 2 – Proteins
• Proteins take the longest to break down. The slow process will help you curb your cravings. Great option for muscles if
you are having dinner after the workout.
• Examples: baked or grilled chicken, beef, lamb, eggs, chickpeas, bean, fish and other seafood.
• One serving = 1 ounce or 30 grams
• 2-3 servings for women, 4-5 for men
• 3 – Vegetables
• Vegetables are low in calories and high in fiber. If you want to be lean, then fill your plate with vegetables and eat as
much as you can.
• Examples: green leafy vegetables, onion, cucumbers, carrots, cauliflower, etc.
• One serving = 80 grams – at least have 2-3 servings
• 4– Healthy Fats
• You will add healthy fats mostly during your cooking or prep. They are high in calories so should be consumed in small
amounts
• Examples: 1 tbsp olive oil, a handful of nuts, fish, i.e., high in omega-3 fatty acids,
 Suhoor

• Try to consume a wholesome moderate meal

with proteins, complex carbs, and healthy fat.
This balanced approach and composition will
keep you energetic and filled for many hours.
• Some great options are peanut butter toast
with banana slices, eggs on toast, and
smoothies.
• Try to have one meal with a smoothie.
 Foods to Avoid

• Fast food and processed food. Example: burger, chips,

deep fried chicken and samosas.
• Refined carbs such as white bread and white flour.
• Too much fatty foods such as oily curries and anything
fried which drips of oil.
• Too much sugar; pastry, cakes, traditional sweets, etc.
• Avoid spicy food which may upset the stomach with
indigestion and bloating.
• Reduce your caffeine intake from coffee, tea, and sodas
 Conclusion
• Ramadan is a blessed month where Muslims are given
the opportunity to be mindful of their acts. Eating
healthy and exercising is a way to take care of your
body. And taking care of your health is a blessed act.
• The above tips and guidelines are not just for Muslims
but anyone who is looking to benefit from any
Intermittent Fasting. The dynamics are slightly
different – however, the essence is the same when it
comes to body performance.