• Oli

Weight loss during ramadan

Updated: Nov 18, 2019



Ramadan nutrition can be very daunting when it comes to staying in line with your weight loss goal. There are a few of considerations before deciding on how to approach this period of fasting, training and nutrition.


Identify your weight loss goal i.e. how much to lose. This has to be the biggest consideration as it will affect the direction of your nutrition and training, both if paired well will give amazing results during this period.


Example


Training recommendation: 4 - 5 days a week


Cardio

  • 30 - 45mins Steady State “65-70% of MAX Heart Rate” i.e. Jog / Incline Walk / Cross Trainer / Stairmaster

  • 2 times a week - Just before Iftar

Strength Training

  • 45 - 60mins

  • 2 - 3 times a week - After Iftar (consume at least 1 full meal 45 - 60mins prior)

  • Focus more on “Compound Movements” i.e. squat / deadlift / bench press / shoulder press etc

  • Training split could include:

2 days - Anterior (chest, shoulders, biceps, quads, abs) and Posterior (back, glutes, hamstrings and calves)

3 days - Push (chest, shoulders, triceps), Pull (back, bicep) and Legs (glutes, quads and hamstrings)


Nutrition recommendation:

  • Iftar: Dates & Whey Protein

  • Meal 1: Complex Carbs, Lean Protein, Healthy Fat and Vegetables / Salad

  • Meal 2: Simple Carbs, Lean Protein and Vegetables / Salad

  • Meal 3: Lean Protein and Lots of Vegetables / Salad

  • Suhoor: Oats, Eggs, Casein / Greek Yogurt / Cottage Cheese and Whey Protein

  • Water - Around 2.5 - 3 litres between Iftar and Suhoor, hydration is key

  • Portions have to be in moderation to ensure you are staying in the caloric deficit needed for fat loss, if you can calorie count even better. Check out blog title Weight Loss Calculationfor detailed calculations for weight loss.

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