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4 Tips to Lose Weight During Ramadan | Weapons 4 Weight Loss

4 Tips to Lose Weight During Ramadan

There is a huge Muslim population here in Dearborn, so I really hope this article helps a lot of our local residents!

Firstly, if you’re reading this, I’m going to assume you already know what Ramadan is. If you don’t, in a nutshell, it’s a sacred month for Muslims where they do not eat nor drink anything from sunrise to sunset.

Now for the average person, while still difficult to do, it’s not impossible. But for a physically active person, this can be extremely difficult. Here are my top 5 tips for not losing momentum, and even accelerating your fat loss during this month if you observe Ramadan.

Tip #1: Hydrate and Do the RIGHT Kind of Cardio

Being dehydrated can decrease your strength by up to 19%. It’s also even more of an issue because we’re in the middle of summer, so it’s way easier to get dehydrated.

This will change your sleeping pattern, but it’s necessary if you still wish to exercise during Ramadan: You need to drink about 1 or 2 liters of water before sunrise every morning when you wakeup!

Everyone is the most dehydrated when they first wake up, if you don’t have a chance to hydrate immediately after waking up, you’re going to be screwed all day. Doing this will hydrate you and also fill up your stomach so you can feel full with less calories if you choose to eat at this time as well.

As for cardio, well most forms of cardio cause you to sweat a lot, which dehydrate you. So a solution you can try is a shorter, more intense bout of cardio, I.E. interval training.

For example, 10 mins of interval training is more effective than 30 mins of long steady-state cardio in this case because you won’t lose as much water, but it’s still very effective for fat loss.

Also, be sure to drink at LEAST a liter of water after sunset…even if this causes you to wake up all the time to pee, so be it. Remember: Thirst is a BAD indicator of being dehydrated…if you are thirsty, it’s way too late, you were dehydrated long before!

Tip #2: Eat the RIGHT Kinds of Foods

Knowing WHAT to eat is way more important than WHEN you eat it when it comes to fat loss. During Ramadan, your body is under a lot of stress from not eating or drinking all day, that is not what you are used to and it’s screwing with your metabolism, DON’T make it worse on yourself by eating crap.

You have NO room for garbage during this month.

Because your window of eating is very small, you want to make sure you eat enough calories. It’s a common misconception that if you starve yourself, you will lose weight, and this is simply not true. It actually pisses me off when people think this.

You NEED food! Your metabolism will quickly crash and you’ll feel like complete shit if you under-eat habitually.

You should have slightly larger portions of things with good complex carbohydrates in them, lean protein in them, or vegetables in them.  Its all about portion control.

If you don’t use any supplements, Ramadan is the perfect opportunity to use my favorite delicious protein powder.

A couple scoops mixed with some water or almond milk is PERFECT right before you go to sleep and will supply your body with the adequate protein it needs.

Tip #3: Don’t Overdue It

Because you will be eating less calories than normal during this month, you really don’t need to workout every single day. You can away with 3-4 good workouts per week. Try to give yourself a day inbetween each workout.

So what type of workout is best?

I highly suggest a mixture of strength training and cardio in interval-style.

Tip #4: Workout at the Optimal Time

This one is pretty simple and should be common sense. You basically have 3 options, workout before sunrise so you can still eat something and drink water after, or you workout after sunset, for the same reasons.

The third option and the one I would do, is to workout right before the sunset. That way by the time you’re done, it will be time to eat :)

Like is said, your sleep pattern will probably be different for this month, but it’s really the only logical and feasible solution.

There’s no way you should be working out in the middle of the day, especially in the summer, and workout. That is extremely dangerous because you can’t drink any water.

So that’s it! Pretty simple tips but will be highly effective if you do them!

Have an awesome day,



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About Nick

Nick is an ACE-Certified Personal Trainer with a passion for getting people in the best shape of their lives and the founder of Weapons 4 Weight Loss. Connect with him on (Still under construction) Google+



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