How To Build Muscle And Lose Fat At The Same Time During Ramadan

today I'm going to share exactly how you can maintain muscle and lose body fat at the same time during Ramadan if you've ever felt like fasting is making you weaker or you're not sure when to train what to eat or how to stay energized trust me I've been there too I'm Muslim and I'm actually fasting as I'm recording this video right now and after two to three years of training and fasting at the same time I've perfected the technique on how to maintain muscle and lose body fat at the same time while fasting so let's

get into it now before we get into the best way to train and eat let's talk about the three biggest mistakes the biggest mistake that most people make while fasting during Ramadan because if you're doing any of these trust me you're making it 10 times hard on yourself and we're going to start with mistake number one which is training at the wrong time I've seen a lot of people train while fasting meaning hours before the thought thinking it's going to help them burn more fat but this will actually just make it harder on you your

body has no fuel no hydration and you're actually risking of losing muscle mass instead of maintaining it mistake number two is eating the wrong foods for to a lot of people go crazy out of to with junk food fried foods and a ton of sugar with the excuse that they've been fasting all day and honestly this is the worst thing you can do because it's going to spike your blood sugar make you feel sluggish and also just mess up your energy levels for the rest of the day which brings me to the last and third

mistake which is not tracking your calories the biggest mistake that I see most people make is not tracking what they eat they think oh I'm fasting all day so I can just eat whatever I want at night which is 100% wrong so if your goal is to maintain muscle and lose body body fat then you need to know exactly how many calories you're eating and look I get it tracking calories can be annoying at first but once you make it a habit it's honestly the most effective thing you can do to transform your physique and

look exactly the way you want to look which is why I've been using CI for the last 8 to N9 months if you follow me on Instagram you've probably seen me use them and the main reason is because they have the same database as my fitness spell and it's also a lot cheaper and easier to use so if you're new to tracking your calories I definitely recommend you try it out but yeah now that you know exactly what not to do let's talk about the perfect time to train so you have three options and I'm

going to break them down so you know exactly which one is perfect for you option number one is going to be right before you break your fast now this one I'd recommend only if you prefer or have to train before breaking your fast if you decide to go with this option keep your workout short and really low volume so maybe 30 to 45 minutes max since you're dehydrated and running low on energy lifting heavy is not a good idea because your performance is going to be weaker and also you might feel dizzy which could also

lead up to a potential injury so if you do pick this option make sure you keep it light now we have my favorite and second option which is right after if talk now honestly this is the best option if you want to maintain your muscle and your strength because by this time you've already eaten hydrated and refueled which means you can train harder lift heavier and also recover better plus your energy levels are higher in the evening which makes it the perfect time to build muscle this is what I've been doing for the last 2

to 3 years and it's definitely the best time to train during Ramadan in my opinion now option number three is late at night just before and in my opinion this should be your last resort because training late at night could lead up to having bad sleep and bad recovery now the reason why this is still a solid option is because you might still have energy from breaking your fast but if you train too late you'll finish extremely late and might struggle to get enough deep sleep before fasting starts again but if this is your only

option make sure you aim for shorter sessions and train with lighter weights for higher reps to avoid overe exhausting yourself so yeah if you can aim to train 1 to two hours right after ifar when you're properly fueled hydrated and ready to lift heavy this way you're going to keep your strength muscle and recovery on point throughout the whole month and now we're going into the fun part which is the exact workout plan and diet plan that I follow throughout the whole month to make sure I'm losing body fat and maintaining my muscle so let's

jump in and we'll start with the most optimal workout split for Ramadan I've been running this workout split for the last 2 years and it's made training a lot easier while fasting normally I like to train six or even sometimes 7 days a week but during Ramadan obviously you don't need to train that much and you probably won't be able to train that much so 5 days is more than enough honestly the key to this workout split is intensity over volume you need to train hard but keep your workouts really efficient you also want to

focus on movements that train multiple muscle groups at the same time this way you can get the most out of your workouts without draining your energy so here's how the workout split is going to look like day one is going to be my push day so I like to start out by doing a push day which is going to be chest shoulders and triceps on day two I do a pull Day meaning I'm going to train back and triceps I do legs on day three and then I rest rest and then on day four I

like to do an upper body workout followed by a lower body workout and then rest again so I can recover properly and hit my P aade week after and the reason why this split is so good is because it keeps everything really balanced your first three workouts are going to be really hypertrophy focused and then later in that week you're going to hit two heavier more strength Focus workouts and then you can rest again this way you build muscle while keeping your strength up and also you're not overloading your body while faster but yeah now

that you know the exact workout split I'm going to give you three tips that are really important to make sure you're getting the most out of your workouts while fasting tip number one is going to be to reduce the volume Ramadan is not the time to go overboard with a bunch of sets so make sure you keep your workouts efficient instead of doing four or five sets per exercise bring it down to two or three quality sets while focusing on really good intensity this way you will still maintain your muscle without burning yourself out tip

number two is to train the same way one of the biggest mistakes I see most people do is completely changing their training Style just because you're fasting it doesn't mean you need to train completely different so make sure you stick to the same exercises that you like doing the same intensity and also the same principles that got you the results in the first place the only adjustments you need to do in my opinion is just reducing the volume this way you don't burn yourself out and now last but not least tip number three is to

listen to your body some days you're going to feel great but other days fasting is going to hit harder so make sure you adjust the intensity depending on how you feel if you're feeling strong push yourself but if you're feeling drained focus on your form lower the weight do a bit more reps while still relatively training hard and keep in mind this is not a time to just go and the gym and hit PRS it's all about maintaining muscle but also losing body fat so make sure you don't push yourself too much or cause an

injury yeah now that we've covered the training part let's go over the perfect diet plan and have to track your calories accurately so that you can Blu body fat and maintain muscle while fasting getting your nutrition right is just as if not more important than your workouts and if your goal is to lose fat while maintaining muscle you're going to need to be in a slight caloric deficit which is usually 300 to 400 under your maintenance and you also need to make sure you're eating around 1 G of protein per pound of body weight this

is going to help you burn fat while maintaining your muscle mass and if you don't know what your maintenance calories are don't worry I got you you can use calii or cal calculator all you have to do is put your weight in height AG gender and activity level and then just adjust the calories depending on how your body responds but yeah stick to this number like I said around 3 to 400 calories under your maintenance and trust me you're going to be seeing results while fasting now last but not least we're going to go over

the meal plan and how to strcture your meals now forif thought I recommend breaking your fast with baites to give you a quick energy boost and after that I recommend you load up a lean protein like chicken or fish complex carbs like rice and potatoes and some healthy fats that you can get from avocados or nuts this is going to help you refuel and give you energy for the rest of your night but now a really important tip that you need to keep in mind while breaking your fast is to not over stuff yourself especially

if you're training after eating too much in one sitting is going to make you feel bloated sluggish tired and you're probably just not going to make it to the gym so what I do recommend you do instead is split that meal in half have the first half before your workout then you can go work out have a good workout and then after that workout you can go back home and have the rest of that meal this way you're not feeling too bloated not too sluggish and you have enough energy to train without just vomiting everything

that you've just ate so split the meals in half trust me you're going to thank me later now also another part that is really important is going to be your hydration after fasing all day your body is going to need at least 2 to 3 lers of water between a thought and S to stay hydrated so exactly like your food make sure you don't chug all of it at the same time because same thing you're going to feel bloated sluggish you're not going to go have your workout so focus on drinking consistently through the night

to avoid being dehydrated the next day and now we move on to your snack after your prayers keep it simple a protein shake and Greek yogurt is going to be an easy way to get more calories in and protein without feeling too full before support and also since your eating window is limited this snack is going to help you hit your protein Target while staying light on your stomach and now for S I recommend you focus on slow digesting foods that are going to keep you full for longer like oatmeal eggs fruits Greek yogurt granola

all these foods are going to provide you with a steady release of energy which is going to help you not feel too hungry or fatigued to next day and also make sure you watch out for sugary Foods as a hold because they might give you a quick burst of energy but they also tend to lead to energy crashes and also more hungri later in the day so make sure you stick to nutrient dense and healthy foods Ramadan is all about balance you don't need to overeat but you also don't want to under fuel so tracking

your protein and your calories is the best way to make sure you're on track and that you're losing body fat instead of losing muscle but above all remember that Ramadan is more than just Fitness it's most importantly a time to get closer to Allah and to strengthen your faith so while you stay disciplined in your workouts and your diet make sure you also stay committed to self-improvement in every single aspect of your life well yeah that was it for this video hope you guys enjoyed make sure you subscribe if you want to see more of

these videos like the video if you liked it and let me know in the comments what you'd like to see next love yall peace