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motivational at this time of year, the struggle is real and why not share it. If you feel overwhelmed by the choices then seek the advice of a professional trainer at the gym or group training facility, set some goals for Ramadan and stick to them. • RAMADAN NUTRITION NEEDS During Ramadan you don’t need to track your macros with same veracity as other months but good training should always be supported by good nutrition and this is equally true in Ramadan. Don’t focus on calories rather concentrate on getting sufficient protein: aim for 2g/1kg of body weight. You can achieve this my always making protein your priority, eat the protein portion of your meal first, eat it with nutrient dense carbs and vegetables with a small portion of healthy fats to increase satiety.

RAMADAN REAL TRAINING TIPS REAL GOALS hormonal response outlines above. Whereas if you chose to train after Iftar you will have more energy and therefore be able to bring more intensity to your workout. It’s a thorny issue. Like many questions in life there is no perfect answer. The decision is yours, do what best suits you in terms of time and energy on any given day. Plan to train daily, don’t overthink this dilemma instead look for windows of opportunity to train and commit to making it an integral part of your Ramadan lifestyle. • TYPES OF TRAINING IN RAMADAN Dehydration can reduce your strength by up to 19% and this Ramadan falls in warm weather, unless you´re outside of Egypt.

If you train before Iftar you may want to consider substituting more strenuous cardio activities and replacing them with gentler activities like a brisk walk or some isolated weight training in an air conditioned gym environment. Irrespective of whether you chose to train before or after Ifar you probably won´t have as much time as you normally would. So make your workout work for you, especially in the gym focus on form and technique making every minute count. This month may even be a good time to try some new types of training, remember muscle confusion equals growth, so don’t be afraid to switch things up a bit. Group classes can be very

Don’t be afraid to rely on supplements during your non fasting window – whey can be particularly helpful both to maintain muscle mass and reach your allocated protein quota. Branch Chain Amino Acids or BCAA´s are also good for protecting muscle, providing hydration and enhanced performance if taken intra workout after Iftar. Another insider tip for those training before they break their fast try to drink BCAA´s before sleeping or starting your fast as they are very muscle sparing in circumstances that prevent you eating frequently – like fasting. • GET SUFFICIENT SHUT EYE The Holy trinity of muscle composition: training, nutrition and sleep. Don’t skimp on your sleep – getting enough sleep is critical for muscle growth. If it is possible to get a straight 7 or more-hour stretch this is optimal. If not schedule naps. Sit down and plan your training, meals and sleep in advance so that you are more likely to stick to it. If you make time to train, and follow through on your plan, at the very least you while maintain your fitness level and body composition, you will be tremendously pleased at the end of the month. Summer holidays are hot on the heels of Ramadan and you’ll be so grateful you heeded our advice. Like many things in life it’s a mindset – yes you can reap the benefits of Ramadan training. GOOD LUCK AND KOL SANTA WENTO TAYEBEEN.

May 2018 | 37

Profile for The Fitness and Lifestyle Magazine

Fitness and Lifestyle Magazine - May 2018 Issue  

In celebration of Ramadan, this issue of F&L covers different lifestyle aspects from nutrition to workout to personal development tricks to...

Fitness and Lifestyle Magazine - May 2018 Issue  

In celebration of Ramadan, this issue of F&L covers different lifestyle aspects from nutrition to workout to personal development tricks to...

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