Скачать или смотреть How to workout during RAMADAN/ Dry Fast.

All the tips I personally follow during ramadan⬇️

1. BEST TIME TO WORKOUT: It’s best to workout 1-2 hrs after breaking the fast(IFTAR). This is because, working out during the eating window gives you energy and helps the body get enough nutrients soon after the workout. If thats not possible, next preference would be to workout just before breaking the fast(IFTAR). Its better not to do heavy cardio during ramadan. For those of you who have to do cardio, try to do it early morning just before SUHUR.
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2. MEAL TIMING: Its always best to split your meals into 3(SUHUR, IFTAR, POST-IFTAR). A HEAVY meal rich in CARBOHYDRATES and PROTEIN is necessary during SUHUR as your body will entirely depend on only this meal till you break the fast. Your IFTAR meal should be very LIGHT with high LEAN PROTEIN including 2-3 dates max and DO NOT drink more than A GLASS of water in one go. The next meal/ post-workout (1-2 hrs after IFTAR) should be the final and HEAVY meal of the day with enough FATS and PROTEIN. Try to drink enough water slowly or a glass of water every hour or so after this meal.
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3. KEEP THE WORKOUT INTENSITY LOW : Your body undergoes a lot of changes during the ramadan dry fast, so due to the lack of energy, it will be hard to follow the usual workout intensity. Reducing intensity for a month WILL NOT affect your gains or WILL NOT make you gain FAT. A good rule of thumb would be to limit your exercises to only HALF the number of sets from your USUAL workout plan.
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4. MAINTAIN FOR THE MONTH: Maintenance is the best option during ramadan. Your body will lose some water weight during ramadan and your body might appear smaller, which will be back to normal 1-2 weeks after ramadan. There will be a lot of weight fluctuations also. Eat at your usual maintenance calories or just above and have the same amount of water and protein as usual. Bulking or cutting will not be optimal.
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This is EVERYTHING I wish I knew during ramadan workout. If u found this helpful, dont forget to SUBSCRIBE and make sure to check for more similar content in my YOUTUBE channel.

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