Hey fit babes. We just came out of a Ramadan unlike any that we have experienced before. Due to sister Corona we weren’t able to host or attend our usual Iftar gatherings and it just wasn’t quite the same. Not being surrounded by family and friends was especially difficult, but better safe than sorry. For those of us on a fitness journey, we faced another hurdle, Ramadan can be especially difficult, whether you are trying to lose weight or gain it. The change in eating patterns during this holy month can take a toll on the body and the progress you have made. Those of you who follow me on Instagram know, I’ve been on a weight/muscle gain journey. So you can imagine my worry during the Ramadan period. Before starting I wondered how I’d be able to manage working out, eat enough and maintain or increase my weight while also fasting. So I came up with a schedule….
Before I get into what I did during Ramadan, let me tell you a little bit about my regular schedule: It usually start at 6:30am, with a big breakfast of fridge oats with various toppings followed by two boiled eggs and a flask of coffee that I would drink once I got to the office. Then I wouldn’t eat again until lunch time (1pm), where I’d have a balanced portion of protein, vegetables and carbs. At around 3:45pm I’d have some sort of snack, usually consisting of either a bowl of cucumber and papaya or a granola bar. I get off work at 5pm and would drink my C4 Ultimate Pre-workout on my way to the gym, giving it enough time to kick in.
Here are a few helpful tips that I found worked for me in order to maintain my weight and not completely lose my gains.
Timing your workouts.
I found that the best time to work out for me was after Iftar. This way I was able to drink water throughout and had a meal before and even after in order to fuel my muscles. I worked out half an hour after I finished eating in the evening, starting at around 7:30pm. Trust me, you don’t want to make the mistake of working out before breaking your fast, you’ll be exercising on fumes with nothing to help you power through and get the most out of your workout. Let’s not forget you won’t be able to drink any water during your work out leading to dehydration and light headedness. Your body needs food and water just like a car needs fuel.
Plan your meals.
There’s only so much planning you can do during Ramadan, but you still have to be mindful of what you eat. For someone like me, who was trying to gain weight, I had a bit more freedom when it came to stuffing my face during Iftar, but that doesn’t mean I ate all the Tambi and Kachori and completely ignored the greens ( I know it’s hard ). I’m not saying I starved myself, but keeping tabs on the amount of calories I consumed during Iftar and Daku helped me stay on track.
I’d wake up at around 4:30am for my first meal and have fridge oats followed by papaya and some eggs, then I would chug as much of the 1.5 litres of Kilimanjaro water as I possibly could before time was up. At 5:14am I’d pray and then go back to sleep until 7am and start getting ready for work. This helped me to keep my hunger at bay and also get in the calories I needed for the day. Then at around 6:20pm my family and I would sit down for Iftar (meal 2) and I’d have whatever was on the menu for the day as well as a bowl of papaya to promote good digestion. This was then followed by a cocktail of vitamins D and C, Zinc and Omega 3 Fish Oils. I found it difficult to eat a lot when I was breaking my fast so after my workout, I’d have another meal (meal 3) before heading to bed. This way I was still having my three meals a day and consuming the right amount of calories to maintain my weight.
Workout dress code
Fasting during Ramadan requires us women to be modest in the way we dress, so here’s my advice. If you have a brother, husband, father, cousin, uncle or haram boyfriend (lol), borrow their t-shirts!! As long as it’s baggy enough and covers up your lady lumps you are good to go. Slap on some long gym leggings and wrap up your hair and voila, you’re workout ready……Or if you’re like me, wear whatever and lock yourself in your room until your done .
Now that Ramadan is over, I will be heading back to my usual workout and daily routine ( I mean after the two days of Eid of course) you can follow me on my Instagram to stay up-to date with my fitness journey.
I hope you have an amazing Eid with your loved ones. Till next time, Eid Mubarak <3