HOW TO GET RID OF FAT IN RAMADAN

Ramadan is the 9th month of the ISLAMIC calendar. it is the period during which MUSLIMS around the world focus on prayers,fasting, charity and religious devotion.
During the whole month MUSLIMS perform fasting for 13 to 14 hours without even taking water.This month gives you a great opportunity of getting rid of extra fat which you were holding for the whole year.
Instead of getting fit most of the people came up with more weight and fat accumulation at the end of the month,this is due to the following reasons

• Eating food which contain trans fat and saturated fat for example Samosa,kachori,pakora and stuff which is fried in the oil.
  AVOID 
  
  
  
• THESE
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• Drinking sugar containing drinks which goes into the body and spike the insulin levels.insulin is hormone which is going to promote fat accumulation.

• Consuming too much salt in the form of dahi bhalla,allo chat which is going to hold water in the body.this water is going to accumulate between the skin and muscle which is responsible for  bloating of body.
  
  

• AVOID 
  
  
  
• THESE
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• Eating too much calories in the sehr and in aftar, which moslty contain simple form of carbohydrates for example roti,white rice,white bread which cause fat deposition in different areas of body.
• Lack of physical activity in the form of weight training and cardio leads to weight gain because whether you are fasting for the 13 TO 14 hour but in reality you are consuming more calories in the sehr and aftar and calories from bad things so if you are not going to burn the extra calories in the form of exercise this will leads to weight gain.

It is very difficult to gain muscle size in the month of RAMADAN so don't go for it because it will end in desperation.You can only strive for retaining your previous muscle size.

This is because you can't maintain You need 500 calories more than your normal daily calories in order to gain muscle, it is difficult to remain in caloric surplus for gaining muscle mass especially when you are fasting for 13 to 14  hrs.

Remember whether your goal is weight loss or muscle gain 80% is your diet and 20% is your workout. Those who are going to gym,training with high intensity but not seeing the result is because their diet is not correct.

Nutrition

                                                SEHR 

After getting up from sleep make sure to drink 1 liter of water in which lemon is added.This lemon contain the citrus which is going to enhance the absorption of of nutrition.things which are going to give you energy for long duration of time are

BROWN RICE

They contain the complex form of carbohydrates.These are the carbohydrates which contain fibers in them, fibers are nondigestable substances in our food which is  going to fulfill your appetite by filling your stomach and provide the energy for longer duration of time to fight the long period of starvation.
Take a full plate of brown rice either with lentils or boiled chicken breast.which are good source of proteins as protein is the building block of your muscle so it should be in your diet.

YOGURT

Adding a cup of yogurt into your diet during RAMADAN is very important for the digestive system because it prevent it from any kind of disturbance like constipation and diarrhea which results from fasting for such a long period.
Yogurt contain vitamins and minerals like vitamin C,vitamin D,vitamin B12,vitamin B2 calcium,potassium and magnesium .These all are beneficial in different ways to your body.

Salt and sugar

Try to lower both of these if you want to get fit in this month because sugar is simple form of carbohydrates which is going to cause fat deposition and salt holds water in the body which cause your body to become bloated.

                                           AFTAR

Remember to hydrate your body without sugar containing water.Don't use soft drinks as they contain a large amount of sugar,which is spiking your insulin level promoting fat accumulation instead of getting fit after a prolong period of fast

Drink lemon containing water again without adding sugar in it.
You can have fruits in this optimal time to replenish your energy level best fruit in this case is apple,1 banana and half mango.

PRE WORKOUT

Add a plate of salad along with 6 boiled egg whites 40 min before going to the gym. Which is going to be your pre workout.Eggs contain branch chain amino acid which are leucine,isoleucine and valine. These are going to prevent your muscle from breakdown and enhance their recovery.

Post workout

This is the most important time of the year to add a supplement in your diet because you can't eat much during the fasting, Drinking 1 scoop of WHEY PROTEIN along with 1 banana should be your post workout within 30 min after your workout.An alternate to whey protein is 6 egg whites but in my opinion you should buy whey protein as it is more beneficial during this period.

Dinner

Have a caloric surplus dinner containing carbohydrates,fats and protein.you can have grilled chicken sandwich or egg omelette with half roti or brown rice which you consume in sehr also with lentils.

Before bed meal

Drink a cup of low fat milk with half a sandwich of peanut butter. Peanut butter is a good source of fat which is good for your heart and brain. It must be present in your diet during RAMADAN because it contain enough calories in just 2 spoon serving.It is going to prevent any kind of weakness and fatigue in the month.

                                     Workout tips

The best time for workout is 1-2 hours after breaking the fast.Hit the gym after eating the above mentioned pre workout.

• Do not workout for more then 3 consecutive days add a rest day on the 4 day to ensure muscle relaxation and gain strenght.
• Do not lift heavy
• Complete your workout in 40 mins
• Rep range should not be more than 10
• Rest for 1 min between the sets.
• Drink almost 2 liters of water during workout
• Focus on the intensity of workout not the quantity
• Add HIT cardio twice a week,cardio should not be more than 20 mins otherwise you will burn your muscles.
• Do abs training twice a week.

                                          SLEEP

Sleep is very important whether you are gaining muscle size or loosing fat.During sleep growth hormone is released which causes muscle growth.sleep for 7-8 hours daily for proper recovery and gaining strenght. You can divide your sleep before and after sehr. Energy levels will be low due to lack of food so you will leverage your energy by taking a powerful sleep for 7-8 hours.

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