I’m a naturally thin person so I have to work very hard to build muscle. I find during ramadan i tend to lose a lot of it which I’ve spent like a year building due to lack of weight training exercise ( I get plenty of cardio). I fast about 19 hours and can’t even eat Sehri because of digestive issues, but I really want to figure out a way to at least maintain the muscle mass I have currently. Does anyone do much weight training during ramadan? Do you feel its safe and effective during fasting hours?
Re: Preventing Muscle loss while fasting
I wouldn’t worry too much during Ramadan - for 19 hours of fasting you are best at reserving your energy levels as much as possible. You can keep your training to a minimum even during the day lift light weights (between 1 to 2 kg dumbells) enough to feel warm in the muscles and really force feed yourself during iftar and sahur to maintain energy intake. Best to drink high calorie milk shakes - Mixed Protein and Carbs. There are things you can take to burden your fast metabolism like
Be careful of the side-effects
But my advice is it’s only one month so use it to exercise the muscles of your soul instead of the body … you have the whole other 11 months to do that …
Re: Preventing Muscle loss while fasting
can you try to continue a toned down version of your weight training routine either right before iftari or after?
Re: Preventing Muscle loss while fasting
@psyah: force feeding myself is not an option, i spend the whole night/day throwing up and then I have to break my fast anyways.
@Sara: there's really no time before an after, sehri's at like 3:30 and then iftar's at like 10ish. I'm done eating by around 11 and then I can't work out straight after. I have to fit in sleep somewhere too so I can get up and go to work in the morning. It might be a possibility during my days off. But because I have a physical job I'm getting plenty of cardio anyways and probably already burning through muscle. I lost 9 kg last year too, and like I said it takes me a really long time to build that muscle up again so I was trying to figure out if there is a way I could retain it through ramadan but looks like there's not much I can do.
Re: Preventing Muscle loss while fasting
I'm a naturally thin person so I have to work very hard to build muscle. I find during ramadan i tend to lose a lot of it which I've spent like a year building due to lack of weight training exercise ( I get plenty of cardio). I fast about 19 hours and can't even eat Sehri because of digestive issues, but I really want to figure out a way to at least maintain the muscle mass I have currently. Does anyone do much weight training during ramadan? Do you feel its safe and effective during fasting hours?
Bro, I am doing 1 hour jogging and Gym before Aftari in alternate days before Aftari. I think half an hour weight training is enough for your to maintain your muscles. You can reduce lifting weight in Ramadan and there will be no harm for your muscles.
Re: Preventing Muscle loss while fasting
I think half an hour weight training is enough for your to maintain your muscles.