Benefits of Exercising in Ramadan or While Fasting

First of all, I would like to wish you a blessed Ramadan. I have been working out in Ramadan almost every day. I gotta admit it has not been easy. The first week was very difficult. On the bright side, there are many advantages to that

  1. Working out in a fasted mood (on an empty stomach) targets those stubborn fat that you have had for years. Exercising breaks down the stored fat as the muscles do not have much sugar (i.e glucose) so the body taps into stored fat as a source of energy which means releasing and burning surplus fat. In a nutshell, the main advantage to exercising on an empty stomach is the potential to burn more fat.
  2. The first 10 to 15 minutes are probably the toughest when exercising while fasting. So what I personally do is to spend them doing cardio. It’s ideal as a warm up and it also builds up my stamina and energy level for the next set of exercises which is usually a harder routine
  3. Exercising on an empty stomach makes you feel as light as a feather. I have noticed that once I am finished with warming up, I am fired up and ready to jump because of how light I am feeling. As a result, those burpees or jumping squats become much easier to do. Never have I realized how food could generally make me feel heavy and I don’t mean heavy in weight but heavy towards exercising especially for someone like me who’s keen on having pre-workout snack to provide me with energy
  4. I have an amazing surge of endorphins running through my system. I can tell you for sure the effect is more than double while exercising in a fasted mood
  5. The body becomes super lean (^_^), of course depending on the kind of training you do

Speaking of the advantages will bring me to highlighting some of the concerns or downsides of the same subject

Be warned that you may experience fatigue or dizziness. If you’re diabetic or frequently experience low blood sugar, you should not be doing strenuous exercises or perform high intensity workouts

You will experience quenching thirst and this one will go to all my fellow muslims who work out while fasting during the holy month of Ramadan

To individuals who are looking to build more body mass and muscles, be aware that doing fasted cardio frequently will cause you to lose some of the muscle gains you had….. UNLESS (next point)

Make sure you eat or refuel afterwards. To avoid muscle loss, I make sure I eat between 45 to 60 min after my workouts (mainly protein)

The diet post workout and the type of training performed will vary depending on your fitness goals


2 Responses to “Benefits of Exercising in Ramadan or While Fasting

  • Great info. Thanks!

  • “Your body doesn’t want to use its fat reserves,” says fitness expert Jenn Zerling, MS, CPT, author of Breaking the Chains of Obesity: 107 Tools. “It wants to use what’s readily accessible. Your body can actually start breaking down sugars from the muscle tissue, and then your liver starts producing sugar. That whole misnomer of, ‘We burn fat as the next-best resource’? It’s not true.” Instead of building muscle during your workout, you could actually be sacrificing muscle in order to fuel it.

    A small pre workout meal before exercise will prevent that hard earned muscle loss, you don’t burn fat exercising on an empty stomach – you breakdown muscle.

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