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Fitness Program in Ramadan

Proper nutrition, supplementation & exercise during ramadan yOUR  5 Essential Tips for Your Fitness Program in Ramadan

With Ramadan just a few short weeks away many Muslims who exercise or who are

concerned about their physical fitness find themselves wondering how and when

to continue their fitness program during the month of Ramadan.

 When you are already exercising you do not want to stop all together

because an entire month of inactivity can give you significant setbacks in strength

and cardiovascular endurance.  Not to

mention the mental and emotional effort it would take to become consistent

again.

Some people get into little panic before Ramadan thinking that they will lose all their hard earned gains as it is impossible to benefit from good nutrition, supplementation and exercise during Ramadan.  This isn't so, and with a bit organization and thought there is no reason to take a big step backwards. If minimising fat accumulation (or fat loss for the super ambitious) is your goal the mainstay of macro nutrients would be from protein and "good fats" (think unprocessed, natural fats and you wont go far wrong)

There are also few supplements that would definitely help ease the metabolic challenges of Ramadan. My few top Ramadan supplements would be :

Performance Drink

Energy Soy Protein

Cinch Cafe Late  Shake ( to keep my muscle and loss the fats with balance nutrients with leucine and low calories)

Lecithin - Fat emulsifier

Vitalea ( multivitamin) - to increase my metabolism and provide nutritional

GLA - to ease hormon imbalance

Alfafa - to reduce water retention

Herb Lax - for colon cleansing

Here are also 5 tips that will, Inshallah allow you to continue to stay active in Ramadan

without over taxing your system and jeopardizing your fast.

  

#1- Adjust Your Fitness Goals in Ramadan

If your goals are to lose weight, get stronger or simply to become more physically

fit put improvements on hold during this month. 

Make your goal simply to maintain where you are.  Making fitness or weight loss improvements

requires you giving your body a deficient of some sort which causes a reduction

in energy, and often compromises the immune system.  Both of these can significantly affect your

ability to fast.  So instead of

overworking your system to get your body to change simply maintain where you

are and prevent you self from going backwards.

#2-Reduce the Intensity of your Exercise. 

Reducing the intensity of the exercise will allow you to stay consistent in working out

without over taxing your energy reserve.  If you normally run reduce to a speed walk.  If you lift weights using 12lbs use 8lbs, and if you normally workout for an hour reduce your workout time to 30-45 minutes.  The most important thing to do this month is to continue to exercise.  Consistency is

the key ingredient to maintaining your fitness level.

  

#3-Combine Cardio and Resistance Training

If you normally do both cardio and resistance training as a part of your workout

and can’t find the time or energy to do both in Ramadan then combine them both

into a resistance training circuit. 

Circuit training in general is one of the most effective ways to burn

fat and it has the extra benefit of allowing you to burn more calories in a

short amount of time.  A circuit is

performed by doing 3-6 exercises in a quick succession without stopping between

each exercise.  Doing this will allow you

to build muscle and increase cardiovascular endurance all in one workout.

Here

is a basic circuit you can do at home –

• 10-15 pushups
• 10-15 squats
• 1 min jumping jacks (or walk in
  place)
• 10-15 Bench dips
• 10-15 lunges
• 1 min jog in place (or walk in
  place)

Repeat

2-3 times  or until you have exercises

for 30 consecutive minutes (or longer if you would like)

   

#4-Be Consistent, Even if it is Small

To achieve and maintaining any fitness level or goal is 80% consistency. Being consistent

in doing something will make the biggest difference in having a successfully

fit Ramadan.  With getting up at 4am to

eat zahur, followed by a 12-14 hour fast, getting to the Masjid for Tawarih

which may not end until 11:00 in some cases, finding the time to exercise may

be a challenge.  But taking a 20 minute

stroll will go a long way towards helping you maintain your fitness level and

allowing you to ease back into your normal routine after Ramadan in done.  You don’t have to do your normal sweat n’ to

the oldies routine or 60 minutes of all out cardio.  Do what you can, when you can, to maintain

consistency throughout the month.

   

#5 Workout When it Works

If you feel the need to fit a good workout in you may have to plan your workout in

your day.  Instead of exercising when

it’s convenient choose a time when you have the most energy and it won’t

compromise your fast.  This may mean

waking up just 20 minutes earlier than you would normally for Zahur so you can

work out and then eat immediately.  Some

people find they have a renewed since of energy right before they break their

fast and that may be the best time to exercise. 

Pay attention to your energy level during the first few days  of Ramadan and find a time that works for

you.  Whatever time or day or night your

energy level allows you to expend extra calories without becoming fatigued is

the best time of day for you to exercise

We must remember fasting the month of Ramadan is an obligation that Allah has

commanded for his servant and no other priority should interrupt or sabotage

the fast. It a time for the believer to get closer to

Allah through doing something solely for the sake of the Lords of the

worlds.  Allah says "”

Every action of the son of Adam is given manifold reward, each good deed receiving then times

its like, up to seven hundred times. Allah the Most High said, 'Except for

fasting, for it is for Me and I will give

recompense for it, he leaves off his desires and his food for Me.' for the

fasting person there are two times of joy; a time when he breaks his fast and a

time of joy when he meets his Lord, and the smell coming from the mouth of the

fasting person is better with Allah than the smell of musk." [al-Bukhaaree]”  Indeed there is no better health

than the spiritual health and is facilitated by obeying Allah. 

Fitness in 10 min a Day

Program 4-3-2-1 Body training system

Selalu kita nie terlalu sibuk dengan bekerja . Tak kiralah suri rumah sepenuh masa atau mereka-mera yang bekerja. Alasan untuk berexercise nie memang selalu adalah, terutamanya nak ke gym.

Sebab dah tak ada masa sangat lah nie, I have got a routine for you. Senang. ,mudah dan cuma 10 minit ajelah..





- 4 minutes Cardio - High Energy Aerobic Training ( think H.E.A.T)
- 3 minutes of toning - resistance for increased muscle strength
- 2 minutes of core strengthening - abdominals, hips and back
- 1 minutes of stretching and deep breathing

Total time : 10 minutes a day - 6 days a week
Total benefit : 1 quick, convenient, fun way to reshape your body, your health, your life.


1) 4 MINUTES : CARDIO HEAT

Turn up the HEAT. Warm up for 30 seconds, then walk fast, jog, jump rope - any High-Energy-Aerobic-Training activity that works your large muscles (arm and legs) in a steady, rhythmic way for 4 minutes, without stopping.

2) 3 MINUTES : TONING

Trim and tone your entire body over the course of each week. Each day, you'll perform specific exercise using your body weight and exercise bands. If you have them. It's portable - so your routine goes with you when you are on the road. Perform resistance training for 2 minutes, without stopping

3) 2 MINUTES : CORE STRENGTHENING

Get your abdominals, hips and back in better condition with a series of toning and strengthening exercises. These core muscles are crucial for better posture, balance and the everyday strength we need. Just 2 minutes without stopping.

4) 1 MINUTES : STRETCHING / DEEP BREATHING

Increase energy, nourish your muscle and enhance your mental performance by learning to breathe and stretch - the right way! just 1 minutes , without stopping.

GOOD LUCK

....../  to be continue

How to build muscle .... continue/-

Semalam kita dah berbincang tentang bentuk exercise yang perlu untuk membina otot badan dan hari ini kita akan bercerita dengan lebih mendalam mengenai cara pemakanan yang diperlukan .

6 Get Recovery. Pro athletes bersenam  5-6 kali seminggu. Tapi mereka nie bukan terus-terus buat macam tu . They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

• Rehat. Otot membesar apabila kita berehat, bukan semasa you workout. Mulakan dengan 3 full body workouts seminggu dan focus on intensity, not gym time.
• Tidur. Growth hormone dibebaskan semasa kita tidur, membentuk otot. Cuba untuk tidur 7 - 8 jam sehari.. Nap post workout if your lifestyle allows.
• Minum banyak Air. Avoids dehydration and helps muscle recovery. Minum 2 cawan air setiap kali makan dan sentiasa minum air semasa  workout.
• Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

7. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Eat whole foods 90% of the time.

• Proteins. Meat, poultry, fish, eggs, milk, ...
• Carbs. Brown rice, oats, whole grain pasta, quinoa, ...
• Veggies. bayam, brokoli, tomato, salad, karot, ...
• Fruits. Banana, orange, apple, nenas, peers, ...
• Fats. Minyak zaitun, minyak ikan, real butter, kekacang,  flax seeds, ...

8. Eat More. Training is more important than diet for muscle building. But you do need to give your body the food it needs for optimal recovery. Most guys don't eat enough, you got to eat more to build muscle.

• Eat Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast. T
• Eat Post Workout. Get proteins and carbs post workout to help muscle recovery and replenish your energy stores.
• Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery, boosts your metabolism.
• Eat BW in lbs x 18kcal. Track your daily calorie intake using FitDay. You need at least your body-weight in lbs x 18kcal to maintain weight.

9. Gain Weight. You'll never look muscular weighing 140lbs at 6". No matter how much training you do. . Here's the most important part.

• Eat Calorie Dense Foods. 100g raw spinach is 25kcals. But 100g raw rice is 380kcals. Eat pasta, oats, olive oil, mixed nuts, etc.
• Get Stronger. Increase your Squat to at least 300lbs. Muscle size is directly related with strength gains. You got to get stronger to build muscle.
• Drink Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk daily on top of your current food intake. You can gain 25lbs in 1 month if you combine this with 3 weekly Squat sessions.

10. Get Protein. Proteins have the highest thermic effect. You need 1g protein per pound of body-weight daily to build & maintain muscle. That’s 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with each meal.

• Red Meat. Ground round, steaks, deer, buffalo, …
• Poultry. Chicken breast, whole chicken, turkey, duck, …
• Fish. Tuna, salmon, sardines, mackerel, …
• Eggs. Eat the yolk, it's full of vitamins.
• Dairy. Milk, cottage cheese, , yogurt,  …

If you weigh 160lbs: 1 can of tuna at lunch, 300g quark as snack, 300g meat at dinner and 500ml milk through the day gets you 160g protein. Read also how to get your daily protein when you're a vegeterian/vegan.

Persist. Get stronger, track progress and persist until you've built the muscles you want. You'll see the biggest change in physique after following this method for 2 months.

How to build Muscle

Semalam kita ada bercakap tentang muscle dan kalori. Today lets us explore more on how to build muscle

Jangan cuba nak ikut cara dalam majalah untuk membina muscle anda. Semua mereka nie dah well trained and are genetically gifted and never started training that way. Cara mereka nie tidak mempercepatkan proses membina muscle atau otot2 didalam badan kita. kebanyakan kita memerlukan pendekatan yang berlainan.

One that builds muscle fast and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle: the definitive guide to building muscle.

1. Get Stronger. More strength is more muscle. Get into strength training. I recommend weight training because it allows you to start light and add weight endlessly. Body-weight exercises work too. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone.

2. Use Free Weights. You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. Stay away from machines.

• Safe. Machines force you into fixed, unnatural movement patterns which can cause injuries. Free weights replicate natural motions.
• Efficient. Free weights force you to control and balance the weight. This builds more muscle than machines, which balance the weight for you.
• Functional. Strength built on machines doesn't transfer to free weights or real life. No machine balances the weight for you in real life.
• Versatile. You can do hundreds of exercises with just 1 barbell. Saves a lot of money and space, especially if you want to build a home gym.

3. Do Compound Exercises. Isolation exercises are ok once you've built base strength & muscle mass. But if you're starting to build muscle, exercises that hit several muscles at the same time are better.

• No endless Biceps Curls -> Pull-ups, Chin-ups & Barbell Rows
• Also no Triceps Kickbacks -> Bench Press, Overhead Press, Dips
• And definitely no Leg Extensions -> Squats & Deadlifts

4. Train Your Legs. Squats work your whole body, they're the most important exercise. You'll look totally different once you can Squat 300lbs. That's a free weight Squat with hips coming lower than knees.
All your muscles tense when doing Squats & Deadlifts. They work your body as 1 piece and let you lift heavy weights. Don't lose time with Biceps Curls. When you can Squat & Deadlift heavy weights, you'll have bigger arms.

5. Do Full Body Workouts. Don't do those muscle magazine workouts. Body part splits with isolation exercises is fine once you've built a foundation. That's once you can Squat 300lbs.
You can't Squat that much or never did Squats? Check StrongLifts 5x5. It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.

6 Get Recovery. Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery.

• Rest. Muscles grow when you rest, not when you workout. Start with 3 full body workouts per week and focus on intensity, not gym time.
• Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.
• Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal, and sip water during your workout.
• Eat. "Eat like a horse. Sleep like a baby. Grow like a weed". Your training is useless if you don't eat enough calories for recovery.

Last sekali pemakanan... nanti kita akan sambung balik bab pemakanan dalam membentuk otot dalam badan...