The fasting month is coming round the corner soon, and we asked our customers what are their top tips to help you stay super during this period.
1. "Banana smoothie or something light for iftar, then go running after praying."
One of the best way to kick start your day is having a real packed high protein high fiber shake in the morning before fasting period begins. When combined with exercise, it is sure to keep you energized for longer periods of your day.
2. Exercise for maintenance, not gains.
"I drink mad water around suhoor so that about an hour before iftar, I do moderate exercises (no heavy lifting or cardio) for maintenance purposes."
3. Get up early for pre-suhoor HIIT.
"I usually wake up an hour before suhoor 3-4 times a week and do high-intensity interval training (short workouts, but you get the effect of a full workout) for 30-40 minutes. That way I can still drink a lot of water and eat right after. It takes a little effort to wake up early, but at least you aren't at risk of dehydration and have time to pray Tarawih after iftar."
4. Work out with your friends before iftar and then break the fast together.
"I usually work out with my friends 90 minutes before iftar — 60 minutes running and 30 minutes of sprints. Sometimes we go as long as three hours of working out. When iftar comes, we all bring our food to share."
5. And if you're hardcore or a competitive exerciser, why not do a modified two-a-day?
"I do my cardio upon waking, about 30 minutes before suhoor. While doing my low-intensity cardio, I make sure to drink at least a quart of water with electrolytes.
After my cardio, my morning meal emphasizes three nutrients: fiber, fat, and protein. I make sure to drink more water with electrolytes during this time.
I do my high-intensity training an hour before iftar because typically I consume a lot of carbohydrates at that time, so I think that's the best time to deplete your glycogen and blood sugar stores through high-intensity exercise.
I recommend keeping it short and sweet, using strength training parameters. Squats, presses, chin-ups, rows, deadlifts are all great movements.
Right before bed, I stretch and meditate. Your sleep will be limited during Ramadan, so you must make sure that the depth and QUALITY of your sleep is able to make up for lower quantity of sleep you get. "
- Hardcore-fat-burning-individual
