As Ramadan is approaching, fitness enthusiasts can’t help but worry about their fitness goals. They might be stuck between putting their workout routine on hold or perusing it in a fasted state. Nevertheless, mark our words: you can easily embark on your fitness rituals even in a fasted state. And if you really want to, nothing can impede your progress. So, what is your excuse now?
Hence, here is your guide about everything you need to know about fasted training, especially during the Holy month of Ramadan.
What is fasted training?
As the name implies, fasted training is the process of working out on an empty stomach. Other than religious reasons, many people, including those who adopt intermittent fasting, or those who can’t eat before training for fear of an upset stomach, resort to this technique. However, you might be surprised to know that some people deliberately exercise in a fasted state believing that this will aid fat burning.
But is this really true?
We can’t deny that fasted training has become a trend for some time now, and even before the Holy month of Ramadan starts. In fact, it is considered a weight-loss technique that can help athletes burn fat quickly, and eventually lose weight. However, this is not totally true. Yes, working out on an empty stomach and when you are in a carbohydrate-deficit state affects blood glucose levels and insulin sensitivity. In fact, it can lower insulin levels and consume glycogen stores which will eventually break down fat; but this has nothing to do with weight loss. Don’t let any trend fool you, and always remember that weight loss happens when you lose more calories than you consume!
So, here’s a little recap: fasted training and weight loss don’t really get along.
Now, what about fasted training during Ramadan?
You might wonder if working out during Ramadan can be challenging or even possible, and you might also be tempted to take a breather the entire month. Allow us to tell you that you are doing a huge mistake dear friend. You can still resume your workouts even while fasting and this doesn’t have any side effects. In fact, working out during Ramadan is a must, as you might need to maintain your weight after overeating. And what about those bulky muscles that you trained too hard to gain? So, yes this is not the right time to pause training, and stop using “but I’m fasting” as an excuse.
However, please don’t take this the wrong way. We are not saying that you have to train hard and focus on high-intensity exercises, or heavy-weight training. What we are trying to impart here is that you can indulge in light-intensity workouts for 30 minutes per day and don’t forget to warm up and cool down before and after working out. Moreover, if you are thinking about trying new classes while fasting, this might not be a good idea. Stick to your usual routine but with less workout intensity and duration, and avoid beating yourself up. To make things easier, always consult our expert trainers at PowerHouse gym as they will help you set a workout plan during Ramadan.
The best time to work out during Ramadan is right before iftar. Furthermore, make sure to fuel your body with a lot of carbs and nutrient-dense meals when you break the fast as you might need them. To avoid dehydration drink water as much as you can.
When should you stop fasted training?
Just like any other training techniques, fasted training doesn’t work for everyone. So, whenever you feel, light-headed, nauseous, or about to faint, stop immediately. You might be pushing hard, or simply fasted training is not for you.
Nevertheless, this doesn’t mean that you have to stop training during Ramadan. If it is better for you, consider training after iftar.
Whether you choose to train on an empty stomach during Ramadan or after you break your fast is totally up to you. The most important thing is to stay on track no matter how challenging this might seem.
PowerHouse Gym wishes you a blessed Ramadan!