Experts from Aspetar share some workout tips for those looking to increase muscle and lose fat

When it comes to physical exercise and dieting, Ramadan probably provides the best time and opportunity to start shaping up, whether that  involves losing fat, increasing muscle strength or maintaining current body weight and fitness levels.

Although this may not prove ideal for everyone, experts from the orthopaedic and sports medicine hospital Aspetar, are here to help with useful advice on how to prepare a balanced and smart exercising schedule during Ramadan and help people reach their personal fitness goals.

Sports Medicine Physician Dr Omar Al Seyrafi said the key is ‘balance and exercising smartly’.

Dr Al Seyrafi explained that the balance between calorie intake vs burned calories is essential to understand, as our bodies consume energy without gaining any back, which is good if we are aiming to lose weight. He said that it can also be a great opportunity to burn the extra stock of fat and carbs that the body stores as backup.

Here are some handy tips to consider this holy month for recreational athletes wanting to stay in shape:

  • Short and mild to moderate intensity exercise sessions during the day before Iftar is ideal to burn fat.
  • Exercise one to two hours before Iftar so you can re- energise and rehydrate at Iftar time.
  • Avoid exhausting high-intensity exercises during fasting time.
  • Consider training indoor during fasting with a moderate temperature and avoid outdoor activities especially when the temperatures are high.
  • Make sure to drink enough water and fluids during the evening and night once you have broken your fast, so your body becomes well hydrated for the following day.
  • Eating healthy and balanced foods and avoiding fatty and high processed sugar will help to reach your goal faster and allow you to perform better while exercising.
  • Consider doing intense sessions such as gym workouts, or performing your preferred sports in the evening no less than two to three hours after Iftar.
  • Always pay attention to any unusual or new symptoms during or after exercise and consult your doctor in case of any signs of discomfort.
  • Be aware of your existing health problems such as diabetes or hypertension and exercise according to your doctor’s advice.

Dr Al Seyrafi warned that not sticking to a balanced exercise regime can be risky if someone is not paying close attention to their calorie intake vs calorie burn ratio on a daily basis, especially while fasting, as this can pose serious health risks.  Whatever your fitness goals are this month, follow these handy tips and make sure to always keep your balance.

More information about Aspetar available on their website