Agree with Mr.M1st below.

wow, I didn't realize we even had this section. Some great suggestions were made but I must add the following thoughts:

for the everyday workout fanatic: During this month of Ramadan; take a break, rest the body and follow a strict dietary regimen after our Rosa's/fasts. Once Ramadan is over, go back to your daily routine. You'll be amazed by what your body will rebound back to! And chances are, you'll gain better muscle mass after your month off.

for the 3 x week workout person during Ramadan: mild exercise with a slightly strict diet.

the key is when working out: fuel the body with complex carbs and high protein. But Ramadan definitely throws the routine off. So take the month off or exercise very mildly while maintaining a healthy dietary intake.
M1st had some great suggestions re: slow releasing carbs.

Once Ramadan is over: for everyone: Try eating 5-7 times a day with a high protein and complex carb regimen. Cardio and weights are always a great idea. The more weights you lift, the more protein and complex carbs are required.

I can attest to this routine. I used to bodybuild, then took about 10 years off and gained a lot of unnecessary fat/weight; then recently decided to shed the fat off by adding a strict diet and smart workout routine to my daily lifestyle. Now I've lost those extra lbs. (it was a significant amount) and trying to maintain a healthy dietary lifestyle.

Hope that helps for what it's worth....

Good health to everyone.....

I get great workouts while fasting. 2 to 3hrs worth. I may feel a little thristy, but not to bad. Just make sure you get plenty of fluids while you can.

yeah, i stay pretty light on the cardio. i ride the bike, and focus more on calisthenics as opposed to weights. youll be pretty hungry, but youll still be able to push through knowing that you can eat right afterwards.

during ramadan i still work out regularly- five days, two hrs a day (no, i dont have a job!)...i either work out befor iftar time or if i do the morning workout, i just wont run- instead ill do other cardio like dance, pilates or even kickboxing and keep it low impact. also, ive been weight training a lot more in the morning and then save the cardio for before or after iftar...i drink lots of water at sehri, iftar and before sleeping...a multivitamin also helps some ppl have more energy for their daily workout...

Slow releasing Carbs means complex carbs generally which takes the body a longer period of time to break down hence sustained energy for longer periods of time. They include the following:

Pasta
Spaghetti
Brown rice
Other root vegetables
Wholemeal breads
Granary bread
Brown bread
Pitta bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Wheetabix
Shredded wheat
Ryvita crispbread
Muesli
Cassava
Corn
Oatcakes
Peas
Beans
Lentils

About losing muscle, from what I understand (I'm no expert), but I think as long as you're working out and pushing ok-ish weight you shouldn't need to worry about losing muscle as much. Unless your diet is down to the bare minimum and you are not training at all. It normally takes the body about 21 days of no training at all until muscles start to switch off. Even then, if you get back into your routine again, you should be back up in about 10-ish days on average.

So as long as you are doing maintenance sets you should be good to get through Ramadan enshaAllah.

It's called cassein protein. I believe its made up of eggs and that sort of stuff. Don't know too much about it except it usually lasts up to 6 hours so its as good as its gonna get. Usually myoplex or GNC have this brand of protein. Try it. I mean I am definitely losing muscle, don't get me wrong but I believe this is minimizing the damage.

You only have a shake in the morning and that is it? I can't eat very much in the morning, either. Usually just have an egg, or a little cereal.

Someone mentioned slow releasing carbs in the morning to get through the day. What is considered "slow releasing"?

i think besides the dieting, you should still try and keep your regular routine going. Its tough but I'm trying to at least. working out 4 days a wee (m,t,th,f). Having a 50 gram cassein protein shake at Fajr. 2 grilled chicken breasts and 2 scoops of rice for iftar. workout 30 minutes later. Protein shake after workout. 2 more chicken breasts 2 hours later. And I go to sleep around 12 or 12:30 so I have another cassein protein shake right before bedtime. I mean you will suffer during the day obviously but still, thats about 200 total grams of protein you are intaking from dawn till dusk. Not bad eh??? (H)

It's hard to maintain my diet which my body was used to before Ramadan. 5 regular meals, high in protein.

I have reduced my work out sessions to right after Maghrib, so now it's one day on one day off, and one body part per day.

Due to Ramadan is here it's difficult to keep the metabolism going, and it's beginning to slow down again. Are there any tips for what I should be eating at Fajr time and what I should eat when breaking the fast.

Currently I'm down to two meals a day, I have a protein shake in the morning with perhaps porridge, or something high in fibre and slow releasing carbs.

In the evening, grilled chicken with vegetables, and maybe another protein shake. I was thinking to squeeze another meal to keep up the metabolism. Any tips would be great!

Salaam,
Nauman

This is what you could do. Just before you eat in the morning, do some skippin for about 20 mins, its a very good cadio type exercise or you could just go for 30 min jog.

I plan to train 3 days a week in mornings doing just weights, but Inshallah do skippin or cardio before eating in the morning.

In evening after prays, will just work on light cardio or weights depends how it goes..

As for diet this will be vital, so pack in as much carbs and protein and ur essential fatty oils to last u through the day while u are fasting, having said that don't over do it and listen to your body.

Hope this helps in some way and good luck.

Allah Hafiz
akeel

Sometimes it is hard to be merry when I am exercising!

:(

I'm a bit concerned about this as well because I started working out relatively recently and I have become maniacal about getting in my daily walks. However, I walk in the evenings so I am guessing it wont really effect my routine, since I will be able to drink and be merry at that time.

Thanks for the suggestions. I was actually thinking of going in the morning, after eating so I'd have some energy. Bobs, you make a good point about being able to drink water. I guess I can go after reading Isha prayers, as it will still only be around 8ish.

I prefer just going in the evenings, after eating. Makes it easier since you're not starved, and you can drink water whenever you like. I go about an hour to an hour and half after eating, then have another meal when I return, and another before going to sleep.

I forgot to mention that I have only been allowed to work out again since last winter...don't know if that makes a difference or not.