Physical requirements during Ramadan month without food or water on …

Physical demands during Ramadan months on food or water in daylight can cause loss of energy, dehydration and lack of motivation. Many people use these excuses, along with our busy schedules, to justify our month of absence from practice.

Exercising goals this month should be to maintain fitness. Over-training this month can lead to injury due to lack of proper nutrients and dehydration.

Get yourself 45 minutes to one hour of exercise, 3 to 4 times a week. Lift a little lighter than usual, but enough to be challenging. If your goal is to lose weight, the light heart is the way.

What happens after the exercise is even more important. It is tempting to fill our faces for iftar. This can counteract your success and hinder your physical and mental performance. Even, the Prophet advised us to fill our stomach with 1/3 of food, 1/3 of drink and 1/3 of air. Overeating causes laziness, lack of concentration, indigestion. Be sure to choose the right food that is consistent with your diet.
Consider a casein and whey protein shake that can digest proteins that are best used for sleep and in the Sahur. It produces a steady rise in amino acids lasting up to seven hours.

And more importantly, drink plenty of water, even if you are not thirsty.

If you can just maintain the current level for the month, it's a great success. Do not emphasize muscle gain or weight loss. And don't let bad practices and lack of motivation stop you from exercising. Your life is shaped by your actions and only your mind can take you or hinder you in achieving your goals!
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