Gaining/Losing Weight During Ramadan.

[Queen Arawello]

I'm a little worried that I might be gaining weight and developing bingo wings five days after Ramadan started. I use to work out but with Ramadan, it has been difficult with preparing all the food for the family and going to Taraweeh prayer.

 

Any tips. I drink Turkish weight loss tea but this isn't not good especially with Ramadan and having an empty stomach for the most part of the day.

[Ducaysane]

Nin ma waayeysid regardless your weight.

[MZanzi]

^^^LoooooooL you never cease to amaze me awoowe wax eey isjaf jaftaan maweynesyo haye

 

 

Bella halbil lee waye iska samir

[oz_girl]

when you break your fast you should opt for a healthy meal and snack on light foods during the night...

make sure you hit the gym an hour after u eat...or go for a long walk....

 

and if none of the above suggestions are practical you should do sit ups, jumping jacks, skipping and any other cardio exercise in your room...

 

hope this helps

 

xoxo

[oz_girl]

home exercises

 

http://health.ninems n.com.au/fitness/exe rcise/694916/at-home -exercises

[Blessed]

The 5 Essential Tips for Your Fitness Program in Ramadan

 

muslimahfitness.com

 

 

 

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.

 

 

 

This year Ramadan will fall in the middle of August and get further into the summer as the years go by. So besides the normal physical sacrifice of the fast, this year most people are concerned about fasting in the heat of summer and still having energy for their daily task which may also include exercising. 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.

 

 

 

Here are 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.

 

 

 

Any mistake is from the author. May Allah forgive me and have mercy on me and any correctness or good is for Allah may he benefit us through it.-Ameen

 

 

 

Written By

 

Mubarakah Ibrahim

 

AFAA Certified Personal Trainer

 

 

Another good article from the same writer..

 

Why Ramadan is the Worst Time For Dietary Changes

[Ibtisam]

IF you are putting on weight in Ramadan, it means you are eating too much!!! Your weight should really stabiles, and then the month after Ramdan you will be stick thin and have to eat up the house just so your clothes don't slip off.

 

The first week, your body will thinking there is a shortage of food and store fat for rainy days, but you will adjust second week or so.

 

Here is what you should eat:

 

Afur:

- 1 glass of water

- 1 up to 11dates or more, odd numbers

- 1 glass of juice

- 2 Sambus (small ones, if they are big eat one)

- 1 Glass of fruit blend or small bowel of fruit salad

- 1 cup of tea

For the guys add:

- 1 Chicken leg or piece of Lamb chunk

 

Then walk to tarawiix, pray all of it standing up, don't be lazy, sitting or resting when everyone else is praying

 

After Tarawiix:

- 1 glass of water

 

Suhoor

- 1 Glass of water

- 1/2 glass of milk with dates or small fruit yogurt or a bowel of cereal.

 

Keep away from sarain, baariis, basto, malawax, and all other things with funny names and made with oil.

[Khayr]

Originally posted by Blessed*:

The 5 Essential Tips for Your Fitness Program in Ramadan

 

muslimahfitness.com

 

For the married Muslimah,

 

1 Essential Tip for Your Fitness

Program in Ramadan - Give Hubby LUVIN, as much as possible at night.

[nuune]

^ lol

[Khayr]

Originally posted by *Ibtisam:

IF you are putting on weight in Ramadan, it means you are eating too much!!! Your weight should really stabiles, and then the month after Ramdan you will be stick thin and have to eat up the house just so your clothes don't slip off.

 

The first week, your body will thinking there is a shortage of food and store fat for rainy days, but you will adjust second week or so.

 

Here is what you should eat:

 

Afur:

- 1 glass of water

- 1 up to 11dates or more, odd numbers

- 1 glass of juice

- 2 Sambus (small ones, if they are big eat one)

- 1 Glass of fruit blend or small bowel of fruit salad

- 1 cup of tea

For the guys add:

- 1 Chicken leg or piece of Lamb chunk

 

Then walk to tarawiix, pray all of it standing up, don't be lazy, sitting or resting when everyone else is praying

 

After Tarawiix:

- 1 glass of water

 

Suhoor

- 1 Glass of water

- 1/2 glass of milk with dates or small fruit yogurt or a bowel of cereal.

 

Keep away from sarain, baariis, basto, malawax, and all other things with funny names and made with oil.

U forgot Dinner???

 

Sounds like the Meal Plan of a starving Darfur Kid(as we used to say)

 

Here are my tips:

 

Break your fast with lots of water and foods high in fiber (cantelope is great).

 

Workout at night - a few pushups, crunchs, body squats, lunges.

 

Ramadan has thrown off my workouts and sleeping patterns totally. I now workout late at night but as a result, dont sleep at night.

 

I would recommend taking a protein shake everynight too and multivitamins.

[Ibtisam]

^^^Maybe some people forget the whole point of fasting, if you eat all that I've posted plus dinner you are not really fasting!

 

Fasting means reducing your food intake, not merely altering the times you eat, but rather the quantity you eat, the AIM is to try and feel like a starving Darfur kid or Somali kid for that matter. This is the essence and character of Ramadan. The reason we put on weight is because we are eating more than we normally would eat and at night, then going to bed.

 

If you eat lightly you can forget your work out plan and stick to tarwiix prayer as your exercise, but if you feast like a king, then you will need to work out double.

[Malika]

Ibti,

 

Where would the energy to function come from if one lives on what you suggested for a whole month?

 

How could one resist,the baked plantains with coconut cream,fried spicy fish,cod&salmon fish cakes,sweet Vermicelli pasta,vanila sugar coated mandazi etc etc..Nah,this is the only time of the year,one gets to indulge on all that..Being a fatty xalimo isn't too bad at all..one can blame the genes.

[Ibtisam]

^^I do and I more than function and survive for the whole month. :confused: Many people live on less than that. Baal try it adigu!

 

 

the baked plantains with coconut cream,

Never tried them

fried spicy fish,cod&salmon fish cakes,

Never tried any of those either

sweet Michelina pasta,vanila sugar coated mandazi

what are mandazi and michelina? Never tried those either. You should invite me over after Ramadan to sample these and learn.

 

DO YOU REALLY eat that for Afur??? You are pulling my leg!

[Abtigiis]

Asalaamu Calaykum,

 

I have been wondering whether my fasting will be accepted as part of my conviction to make sure I fast even when I am a musaafir has to do managing the small but nagging tummy that has started to grow, largely because of anger and because of little exercise. Any ideas?

[Malika]

^Wcs Wr Wb, Welcome back A&T! Walla kuu tabee hedhee[if that make sense]

 

Ibti,Wallahi,we cook/eat that and more..kaley adigu gajoo aad uu dimatee hedee..LOL

 

Vermicelline [spelled it wrong earlier]= cadiriyaad

 

Mandazi= bur/kaaqac[sp]