Get The Right Source
Ramadan 2019 is here.And thers is a bombardment of health tips from bloggers all around the world. Now it is my turn to offer my real life experience on how to manage your mind and body during this holy month.
Believe in yourself
You have been training for a whole year, you have been disciplined with your diet and healthy lifestyle. You are ready for the mental and physical toughness. This month is a test for you. Believe that you will go in strong and come out stronger.
Be real and understand the truth. Digital marketing has set unrealistic standards of health and you need to understand the difference between “the show” and real training. During the month of Ramadan you need to realize that with restrictions, your performance will adjust and the “pump” will be less. Be real in your mind and you will win the battle.
Correct Time To Workout
This is a personal choice for individuals based on their schedule and obligations during the month of Ramadan. I shift my training post night prayers. I know most gyms will extend night hours in Ramadan. That gives me good time to digest my iftar and dinner before my workout.
Frequency of Workout
Ramadan is a month where you should focus on maintaining your work out regime. Going 6 days a week to the gym is not advisable as your body cannot recover the way it normally would. I recommend spacing out your workout 3 times a week and add light walks in between.
Step away from your massive squat racks and keep off the heavy dumbbells. Heavy weight training is a big NO. Heavy training will tear your muscles beyond recovery during the month of Ramadan. Focus on cable workouts as that offers muscle activation via time under tension. Next, you can put in extra time into mobility work such as power stretches, posture correction and fix body imbalances that you may have.
Listen To Your Body
Ramadan is not a month to push for PR. This month is for worship, and other obligations. So if you are feeling exhausted then take a break and go back again. Once Ramadan is over then you can go back to BEAST MODE.
Diet and Nutrition
Stay away from excessive fried food and abstain from fast food. Try to add more fruits and vegetables into your diet because they are easy on digestive system. I highly recommend Dates during Ramadan as they are a natural source of power food.
A 3.5-ounce (100-gram) serving provides the following nutrients (1):
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI
I also recommend drinking honey lemon water it contains power ingredients and nutrition benefits.
Simplify your workout routine and focus on Ramadan duties