24 March 2023
Ramadan is a month when Muslims fast from dawn to sunset, including abstaining from food and water.
24 March 2023
Despite the long fasting window of 14-18 hours, it is still possible to maintain and even improve fitness during Ramadan.
24 March 2023
Fasting during Ramadan is similar to intermittent fasting, where fasting for 16 hours does not cause muscle loss as long as you consume adequate calories and protein and train with weights.
24 March 2023
You can structure your training and nutrition during Ramadan to maintain muscle and lose fat effectively.
24 March 2023
Fat loss and muscle growth results are the same between fasted and fed training sessions during Ramadan as long as you have enough calories, protein, and hydration during the feeding window.
24 March 2023
Training after iftar in the evening is effectivex, but training 60-90 minutes before iftar is also effective if you cannot train after iftar.
24 March 2023
Because of the absence of water intake during daylight, slightly decreasing your training intensity and training in somewhat higher rep ranges makes sense during Ramadan.
24 March 2023
Training mostly in an 8-15 rep range is suggested to avoid injury and minimize risks.
24 March 2023
Decreasing training volume by 25% is suggested if you train in a fasted state during Ramadan.
24 March 2023
Maintaining a moderate calorie deficit and consuming enough daily protein can help you lose some fat while maintaining muscle, especially if you keep up your strength training efforts.
24 March 2023