RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

Don't give up on the pullup!

Pullups might look like a simple workout, some might saw it as easy workout when others dont. It helps strengthen the lats, biceps, middle back, and shoulders, an effective upper-body exercise.

Having a hard time to do pullups?

Lie with your chest under a weight bar set to knee height on a squatting rack.

Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

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RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

Today i'm gonna share with you,the basic on CLEAN EATING.

WHAT IS CLEAN EATING?

It's a lifestyle centered around eating mainly unprocessed foods, fresh fruits & vegetables, lean meats and whole grains.

WHAT SHOULD WE EAT THEN?

All fresh fruits and veggies, lean meat such as beef, turkey, chicken and salmon), nuts, greek yogurt, whole wheat bread, tortillas and pasta, whole grains, soy milk or almond milk, and water

WHAT SHOULD WE AVOID?

Everything with additives and preservatives, soda or sugary drinks, fast food, fried food, white bread , and all products labeled with "low fat"

Always try to eat 80% clean at a time and 20% cheat !

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: DAY 9th

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI

Salam everyone,

Are you familiar with the MYTH "WOMEN WILL GET BULKY AND LOOK MANLY IF DO HEAVY WEIGHTLIFTING?"

But the reality is, weight lifting helps builds lean muscle which therefore speeds up metabolism, and helping to burn more bodyfat because of added muscle gain.

Weight lifting also helps increase insulin sensitivity by upregulating the mechanism for glucose utilization allowing for a higher carb tolerance after workouts.

So ladies, no you won't get bulky! Just sexier, toned and lean.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: DAY 6

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

How is your fasting so far? Anyone give up yet? Don't give up! Today is the 6th day of Ramadhan.

The hardest thing to be on point of your training during Ramadhan is STAYING MOTIVATED. It's a crucial feeling when you have a goal you are trying to reach. Everyday you must remind yourself of that goal and try your best to reach it!

Here's a simple plan to keep on track during this trial month!

1. SET GOALS

- Write down your fitness goal as detailed as possible and be positive towards it. Etc "I CHOOSE TO LOSE AT LEAST 3KG" rather than the negative "I need to lose all this fat"

2. PLAN

- Write the plan on the same paper you wrote your goals. Write how you want to achieve it and how many times you need to workout, if possible make up a good schedule for you to follow. If you think you can reach the goal by working out twice a week, please by all means throw the paper away. Be serious and logic about it. If you need helps on HOW-TO, you may get an advice from our Trainers available in XCLUSIVE FITNESZ.

3. SET REMINDERS

- This is the fun part. Post the paper you written with your goals and plan where you'll see them everyday, If you always look at the mirror, post it there. But the very ideal place is, make it as your wallpaper in desktop or Handphone so you can be reminded.

- Set an alarm for your time to work out. this will keep you discipline.

4. VISUALIZE

- create a VISION board or INSPIRATION BOARD with photos of ideal body that you aiming for. Imagine how you will feel once you reach your goal. Really visualize yourself feeling accomplished and proud. Take that moment and remember it, use it as a fuel to push you forward.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: Day 5

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

How is your fasting so far? Anyone give up yet? Don't give up! Today is the 5th day of Ramadhan.

The important thing in ramadhan that we need to remember is, when you STOP WORKING OUT FOR 1 MONTH (If you workout at least 3 times a week in months before) it's equal to LOSING 4 MONTHS OF EXERCISE!

The key to not lose your muscle throughout Ramadhan is, do not stop working out and maintain it instead. Take this month as a chance to get healthier in life. Remember, this is also a month of patience, sacrifice, and exercising during Ramadan is purely ‘mind over matter

WHEN IS THE RIGHT TIME TO EXERCISE?

The most suitable time is 90 minutes before Iftar. Do a moderate workout and stop when you feel dizzy or nauseous.

Second suitable time after Terawih. Working out after terawih needs a lot of will power, especially after that heavy meal during breakfast and also if there's a gym that will be open late. you're lucky if you find a gym that is operating longer hours to suits your need.

Don't crash you diet, but balance it with exercise during this fasting month.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

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RAMADHAN FITNESS BY MURAD ZAIDI

[RAMADHAN FITNESS BY MURAD ZAIDI]

Salam everyone,

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!

#xclusivefitnesz #muradzaidi #ramadhanfitness #personaltraininginshahalam #personaltrainer #dietduringramadhan

Strength & Honour,
-MZ-
No.1 High Performance Lifestyle & Fitness Coach
03-55139619