There is no reason that bodybuilders cannot continue to get stronger,
leaner, and gain muscle during Ramadan. It's not an excuse for you to be
lazy around but its more of a challenge for you to be better during this month.
How to drink?
During this haze and hot weather we be having, it's high chances for us
to be dehydrated compare in cold weather. scientifically, dehydration
can reduce body strength by 19%. When working out during day time for
Ramadhan, try to avoid doing cardio and focus more on interval training
instead. With interval training we be able to maximize workout intensity
with minimal sweats.
What to eat? During Ramadhan it's
more of a matter of what to eat rather than when to eat. If you cut down
your cardio, you may need to cut down carbohydrates intake and increase
protein instead. take this fasting month as an opportunity to lean.
During breakfast ,drink at least a liter of water, wait 20 minutes, then
eat.
How to workout?
As you might aware, that we have
little time to workout during day time, therefore every minutes of
working out is precious. Try do 3x a week total body workout and then
take this month as opportunity to try out different things such as all
the FREE RAMADHAN FITNESS classes that offered in XCLUSIVE FITNESZ
When to workout?
The best time is right before Iftar, or after terawih. no time specific as to what might suits your schedule.
MURAD ZAIDI
No.1 High Performance Fitness & Lifestyle Coach IFA Certified. 03-55139619.
[PROGRAM RAMADHAN FITNESS 2014 PERCUMA UNTUK SEMUA!]
Salam semua,
Bersempena dengan bulan Ramadhan yang mulia, XCLUSIVE FITNESZ sekali lagi ingin menganjurkan program RAMADHAN FITNESS atas permintaan ramai! Program tahun ini akan dianjurkan secara PERCUMA untuk ahli-ahli XF, bukan ahli serta semua warga penduduk Shah Alam dan Lembah Klang!
Program akan dilancarkan pada hari Ahad ini 29hb Jun 2014 selama 30 hari, kelas-kelas akan bermula selepas Terawih.
Jadual waktu bagi program RAMADHAN FITNESS adalah seperti berikut:
How are you doing?
Ramadhan is just around the corner. It's a time where all us Muslim
gonna be fasting for 30 days.Now listen up,most us will use this fasting
month as an opportunity to lose weight but as i was saying yesterday
you need to lose your fat with proper diet & workout.Its WRONG and
UNHEALTHY by improper diet during Ramadhan for example; you hardly eat
anything during break fast or eat way too much. What's gonna happened to
your body? It's gonna get bloated, and not gonna be healthy.
So like every other year(by popular demand), I would like to share with
you a Ramadhan Article that i wrote back in 2010 that i think would help
you with your diet during the Ramadhan.
P.S: I wanna also
introduce you guys to our RAMADHAN FITNESS 2014 that would be held
during 30 days of Ramadhan after Terawih. The program started off last
year,we had great feedbacks and we have been getting demands to bring it
back. So, i'll upload the video of the Ramadhan Fitness later today. It
will not be the same program everyday. Etc TRX, BOOTCAMP, AEROBIC and
weight training. It's actually a combination of all. So you not only
gonna be able to LOSE WEIGHT but BURNS FAT,GAIN MUSCLE and LEAN OUT on
HARI RAYA AIDILFITRI.
First of all, here's what happened to
your body while you are fasting. Obviously you become more dehydrated.
Your main metabolic fuel source for bodily function during fasting is
mainly fat, which is a good thing even though your metabolism will slow
down due to less frequent meals. People do lose weight during Ramadan.
But if you eat the wrong food, the weight you lose could be muscle mass
instead of fat. So look, it's all about maximizing nutrient uptake,
maintaining proper hydration, and modifying key fat burning/muscle
building hormones in your favor during this month. By doing so,forget
about maintaining muscle mass, you can even make some of your best gains
during Ramadan.
Anyways, let me get to this program. Here's how my diet/meal intake looks like.
DIET PROGRAM.
1: Pre-dawn meal-Whey protein-Oatmeal (large flake, dry)-cheese (low
fat)-3-5 dates-fish oil and some other multivitamins-Plenty of water
(normally I'd down about half a gallon before the azan)
NOTE:
look out for sodium food. What happen is high sodium intake can cause
greater dehydration and it will make you thirsty during the day. So if
you planto fast, stay away from sodium food for your pre-dawn meal.
Avoid spicy foods,sauces, condiments, gravies etc. Keep up with your
multivitamins to make sure your nutrients requirements are met. Don't
forget your vitamin c!
2: Iftar (when you break your
fast)-Chicken breast (5-6oz)-Brown rice (long grain, cooked)-potato
(4-5oz)-Green beans (1/2 cup)-5-7 dates
NOTE: Iftar is the time
for rehydration. So drink plenty of water! The wisdom in Islam is never
ending. We break our fast with dates almost all the time. Butif you run
a research on this nutritionally, you'll see that dates are unique in
their nutrient content and they contain very high levels of potassium,
which is a key re-hydration mineral and a special carbohydrate blend
that enhance hydration above and beyond water alone. So if you eat dates
and drink plenty of water, you're body gets hydrated MUCH FASTER than
with water alone. So try to include dates in your diet.
3: After Tarweh prayers / before workout-Whey protein-Chicken sandwich (5oz, whole wheat)
NOTE: Eating small meals frequently can trick your body into speeding
up metabolic rate as well as increasing nutrient absorption and
stabilizing insulin and blood sugar levels. Our body loves homeostasis
and wants to maintain a certain balance. So we will have to literally
shock it constantly to lose fat and gain muscle over the long run. There
is so much wisdom in "Eat and drink but not to excess" and let's try
and follow that especially during Ramadan.
4: After Workout-Salad mixed (1 cup)-cottage cheese (1/2 cup)-Whey protein (1-1/2 scoop)
WORKOUT ROUTINE.
-Training while in a state of dehydration can decrease strength
significantly.In fact, research indicates that dehydrating a muscle by
as little as 3% can cause a 12% loss in strength. Training while you are
fasting can be more detrimental than beneficial. So DO NOT train during
the day if you're fasting!This can create way too much muscle breakdown
and cause a significant rise in the catabolic hormone cortisol. The
best time to weight train during Ramadan is at least 1 hour after iftar
or early morning before suhur. If one of your goals is to lose fat,
stick with working out before suhur. The best time to do cardio work for
maximum fat loss is before suhur. Not many people would want to wake up
3 o'clock in the morning and workout. But if you can pull this off then
the best thing to do would be cardio cool down for 30mins.
Try
to follow these simple guidelines and nutrition tips. It'll help you
achieve decent gains. If you want to maintain your lean body mass, your
muscle density, and keep your digestive system active throughout the
day, go ahead give it a shot..You got nothing to lose. May God help give
us patience and strength in this month and throughout the year and make
us strong mentally,internally, spiritually, and physically!
Sempena menyambut bermulanya bulan baru! Bulan JUN 2014. XCLUSIVE FITNESZ
ingin mengadakan kelas-kelas PERCUMA untuk semua! Mari bersenam bersama
rakan-rakan, famili, teman sepejabat mahupun jiran rumah sebelah!
Kelas-kelas PERCUMA adalah seperti tarikh berikut:
