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Workout and Nutrition Guide During Ramadan: How to acheive Your Fitness Goals

a guy running at the beech doing cardio during the holy month ramadan

It’s almost time for the holiest month in the Islamic calendar. Let’s look at some ways to celebrate and yet stick to your exercise goals and learn about workout during Ramadan.

The ninth and most sacred month in the Islamic calendar is Ramadan. Ramadan will start on March 23 and end on April 22, 2023. Muslims fast between dawn and dusk throughout Ramadan. Ramadan is a time to refrain from unhealthy habits, spend time with the community, and give to those in need in addition to fasting from food and water. It is a month to establish and concentrate on forming healthy mental and physical habits, and for many people, this involves reaching individual fitness and health goals. However, it’s crucial for those who are currently exercising to understand that Ramadan drastically alters your routine, which may reduce how frequently or intensely you may exercise.

One of the biggest problems Muslims have during Ramadan is getting enough calories, micronutrients, and macronutrients within their eating window to give them adequate energy for the entire day. This is a problem for anyone trying to still accomplish their fitness objectives and stay healthy. Exercise can feel more difficult when you are fasting because there is less energy available to fuel your activities. Exercise can also make fasting more difficult because it increases hunger and thirst.

safa fitness club during ramadan: learn here how to acheive fitness in ramadan

How to Lose Weight in Ramadan?

If you are keen on learning about losing weight in Ramadan then follow these steps practically in a workout during Ramadan.

safa fitness club weight loss tips during ramadan
  1. If you have trouble eating enough whole meals, smoothies and protein shakes are excellent sources of vitamins and macronutrients.
  2. Many families enjoy delicious but calorie-dense fried meals as they observe Ramadan. To ensure you’re getting a decent balance of macro and micronutrients, consume these in moderation and follow them up with foods high in protein and calories, fruit, and vegetables.
  3. Try to continue exercising, but remember that when fasting, you will need to lower the intensity of your workouts. If you find it too tough to maintain your training, concentrate on going for walk or doing light activities like yoga.
  4. When in a calorie deficit, resistance training can aid to avoid muscle loss.
  5. Get adequate rest. Lack of sleep can affect hunger hormones, making it more difficult to resist eating plenty of high-calorie items when you are hungry.

How to Build Muscle in Ramadan?

  1. Make sure you are getting enough calories and protein. If you find it difficult to consume enough calories during your eating window, protein smoothies with fruit and nut butter are a terrific option.
  2. Continue to lift weights, but reduce the weight and up the reps. By doing this, you may maintain your muscular mass without placing undue strain on your body.
  3. Concentrate more on compound exercises than isolation exercises, such as squats, deadlifts, and bench presses. Compound exercises activate more muscles every rep, allowing you to work out more of your body in a shorter amount of time.
  4. You may work out your entire body in less time at the gym by doing full-body exercises. This is excellent if you find it difficult to maintain your level of activity during Ramadan.
  5. Instead of trying to lift the most weight possible, concentrate on developing your mind-muscle connection and honing your form.

What should be the Workout Timing in Ramadan?

This is the most frequently asked question, and for good reason. Due to hectic schedules, the timing of Ramadan is a significant element that worries the majority of individuals.

Let’s examine several timings:

1. After Iftar

A great time to exercise, but you don’t have much time. If you have a pre-workout meal at iftar and engage in a 30-minute HIIT, it might be effective for you.

2. After Taraweeh Prayers

You have plenty of time to work out after prayers. Pre-workout shake in hand, and head to the gym. If you stay up all night until Suhoor, it is doable.

3. Before Suhoor

Working out right before suhoor time will help you stay on schedule with your time and sleep if you are diligent and rise early enough. But most people find it unrealistic because it takes a lot of willpower and the correct quantity of sleep.

4. During Fasting

You can only exercise right before breaking your fast. Since most people are busy after iftar, it is a well-liked option. Most people have some free time before iftar, and some people think that exercising is a fantastic way to manage their time and keep in shape.

Fasted workouts are still being contested in terms of how they affect our bodies. Working out and sweating during your fast, according to some experts, is not recommended for your health. Exercise while dehydrated or hungry might induce muscle mass loss.

Some claim that exercising while fasting helps you lose more weight. To summarize, fasted cardio can be beneficial for weight loss, but fasted workouts should be avoided if you want to keep muscle.

Nutrition Guide

You cannot ignore a balanced diet while doing workouts and it’s the core factor to your fitness level in Ramadan. Ramadan is a month dedicated to mindful eating. Your metabolism slows since you are not eating water or food most of the time.

young lady taking nutrition guide suring ramadan

During Ramadan, most people eat poorly, causing them to gain weight. Ramadan, on the other hand, is the month when you should lose weight and feel fantastic about your health.

Fasting is the most effective way to lose weight, and Ramadan is the greatest time to do so if you know how to manage your food.

We’ll go through what to eat for iftar, supper, and suhoor, as well as how much to eat and what items to avoid.

Eating healthy during Ramadan is easier than you think.

1. Iftar

During Ramadan, iftar is when you break your fast at sundown.

Your goal should be to restore your lower sugar levels to normal and to increase your hydration consumption. Your body requires a short surge of energy to prepare for Maghrib prayer and/or a 30-minute HIIT activity.

What to eat in Iftar:

  • Fruits and dried fruits with a high sugar content for quick bursts of energy. A small handful of dried fruits. Dates, for example, are the best source of energy. a single serving of any fruit.
  • 250 cc fresh juice with no added artificial sugar.
  • 250 ml milk with natural sugar and water to replenish.

2. Dinner

Complex carbohydrates are necessary since they release energy slowly throughout the day. Rice, whole grain bread, oats, lentils, potatoes, and other grains are examples.

Fruits and diet during ramadan at safa fitness club isalamabd

Proteins are the most difficult to digest. The slow approach will assist you in controlling your urges. If you’re having dinner after your workout, this is a great alternative for your muscles. Baked or grilled chicken, steak, lamb, eggs, chickpeas, beans, fish, and other seafood are some examples.

Vegetables are high in fiber and low in calories. Fill your plate with vegetables and eat as much as you can if you want to be thin. Green leafy veggies, onions, cucumbers, carrots, cauliflower, and other vegetables are examples.

The diary is not widely consumed, although it is necessary. Some people are lactose intolerant, yet it can be consumed in various forms and in moderation.

1 cheese slice = 1 cup milk = 1 small cup yoghurt or cottage cheese = 1 serve

Healthy fats will be added primarily during cooking or preparation. Because they are heavy in calories, they should be consumed in moderation.

1 tablespoon olive oil, a handful of nuts, and salmon (rich in omega-3 fatty acids).

3. Suhoor

Suhoor is the final meal before fasting. As a result, eating a nutritious meal in Suhoor is critical to have an energized day.

Consume a wholesome moderate meal that includes protein, complex carbs, and healthy fat. This well-balanced technique and composition will keep you energized and satisfied for several hours.

Peanut butter toast with banana slices, eggs on toast, and smoothies are all excellent choices.

Try to replace one of your meals with a smoothie.

Food to Avoid

Food to avoid if you are doing a workout during Ramadan.

  • Fast food and packaged foods. Burgers, chips, deep-fried chicken, and samosas are among the examples.
  • White bread and white flour are examples of refined carbohydrates.
  • Excessive consumption of fatty foods, such as greasy curries and anything fried that drips with oil.
  • Too much sugar in pastries, cakes, traditional sweets, and so on.
  • Avoid spicy foods, which can cause indigestion and bloat in the stomach.
  • Reduce your caffeine consumption by avoiding coffee, tea, and soda.


Ramadan is a fortunate month in which Muslims are reminded to be careful of their actions. Eating well and exercising are two ways to care for your body. Taking care of one’s health is also a blessed act.

We have discussed in the above article workout during Ramadan and the Nutrition Guide. The above ideas and instructions are applicable to anybody who wishes to benefit from Intermittent Fasting, not just Muslims. The dynamics are slightly different, but the essence of body performance is the same.

Location:   5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact:  0311-5156949
Website:  Safa Fitness Club 
Facebook:  safafitnessclub

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