FAITH or FITNESS? Can Ramadan fasting be combined with workouts?

TDT | Manama    

The Daily Tribune – www.newsofbahrain.com

Reported by Zainab Zaman

Ramadan is the time when people often pause their workout routines to focus on fasting, prayers and good deeds. But can fasting be combined with workouts to boost one’s weight-loss goals?

Some fitness enthusiasts in Bahrain are doing just that! Rayan Abdulfattah, who is continuing his workout routine during Ramadan, says he is enjoying his workouts before Iftar as he can burn more calories on an empty stomach.

“It is my personal preference to work out before Iftar. For me, Ramadan is also a time to utilise the fasting to hit my weight-reduction and muscle-building goals by using what I eat during non-fasting hours,” he said.

Duaa Alaamer, who is a level four fitness instructor at Xenon Cycling, says she prefers working out whenever she feels like it during Ramadan. “I say this to my clients also. Working out in Ramadan should happen whenever you feel strong enough to do it based on personal preference,” she said.

“It’s all about intentions. I think of Ramadan as an opportunity to get into a healthy lifestyle. I believe Ramadan is also a time to reflect on our health and wellness by practising determination to reach a fitness goal or to feel better by working out,” Alaamer said. She encourages people to choose the right workout during Ramadan.

This could be daily walks, light weights, or easier workouts with less intensity, as working out on an empty stomach can help you reach your weight loss goal faster, she said.

Best time for a ‘fast workout’

A study done by Nottingham Trent University on exercising on an empty stomach for seven hours, when compared to workouts two hours after a meal, said the former burned 70 percent more fat and that working out only for 30 minutes would shed as much as 4.5kg.

Foods for a ‘fast workout’

To make up for the workout while fasting, Rayan consumes foods high in protein and drinks plenty of water during the non-fasting hours. “I was not consuming as much protein as I’m doing now during Ramadan. I choose high-protein foods such as boiled eggs and tuna in between Iftar and Suhoor.

It helps keep me energised during the workout,” he stated. Alaamer also chooses healthier alternatives, like brown rice and baked appetisers, instead of fried food. “At the end of the day, losing weight is all about having a calorie deficit.

Whether it's increasing your workout or controlling the food, the most important thing is to not starve yourself after Iftar and eat high-protein and high-fibre foods in balance,” she added. “Ramadan is a great time to lose weight while eating less because you might gain the weight back after Ramadan,” Alaamer said.

Alaamer has as many hydrating drinks after Iftar, such as coconut water, electrolytes, and a lot of water after the fast, to be hydrated for the next day. “Efficiency is important. Low-intensity workouts before Iftar are the best way to target fat burn,” she said. “Any sort of movement is great during Ramadan, including prayers,” she added.

Post-Iftar Workout

Karwan Mohammed, who is a fitness and education director, likes to work out after Iftar and focuses on compound exercises like squats, deadlifts, and bench presses. Mohammed says he prefers to work out after Iftar as he will have more energy and have had enough food as a source of energy.

“I believe that Ramadan is the time to reflect on one’s religious activities and not just lose weight. You cannot rely on Ramadan alone to lose weight. I make sure each of my meals is high in protein while containing adequate carbohydrates and healthy fats, including salmon, lean meats, and vegetables,” he said.

“Working out before Iftar puts your body at high risk of dehydration if you are not getting enough fluids. Being able to drink water is what makes me choose to work out after Iftar,” he added. Whether you choose to work out during fasting or after Iftar, Ramadan can be a good time to lose those extra kilos. But make sure to follow an appropriate diet and stay hydrated while both your mind and body get a fast makeover.