During Ramadan *MUST READ*

Common Mistakes During Ramadan.

Lack of planning is the biggest mistake you can do during Ramadan. Failing to plan is planning to fail. Make a plan for your diet, training, job, sleep. More errors to avoid:

• Not Training. You won’t lose much muscle & strength if you stop weight lifting during Ramadan. But you’ll tend to stick to your diet less. And this can cause more muscle/strength loss and fat gains than not lifting.
• Not Eating Healthy. Lots of people gain fat during Ramadan. The main reason for this is that a lot of the Ramadan foods are high in sugars & fats. Example: harira soup, often served with bread/dates.
• Not Eating Enough. Food is energy. If you don’t eat enough you’ll lack energy at the gym and won’t recover well. You must focus on caloric dense foods to get the most out of your feeding window.
• Not Sleeping Enough. Short nights can cause sleep deprivation. This can kill your motivation to go to the gym. Consider naps.

How to Lose Fat During Ramadan.

Fasting improves fat loss. You can get away with more carbs than you would usually, without gaining fat. Tips:

• Get Stronger. Strength training prevents muscle loss. Keep lifting weights and work at getting stronger.
• Eat Healthy. Eat whole, unprocessed foods 90% of the time. Ground round, chicken breast, tuna cans, oats, rice, pasta, bananas, eggs, …
• Drink Water. Avoid coffee & green tea: they’re diuretics. Drink water to avoid dehydration. Aim for 1 gallon between dawn & dusk.
• Avoid Junk Food. Lots of people gain weight during Ramadan because they gorge themselves with foods that aren’t healthy. Avoid.
• Avoid Cardio. You can’t drink water during the fast so cardio or HIIT is a bad idea. Stick with lifting only until Ramadan ends

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