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10 Tips To a Successful Fast During Ramadan
10 Tips To a Successful Fast During Ramadan

It's the time to fast with Ramadan coming up!
Over 2.2 billion people are fasting for religious purposes.
But Intermittent Fasting is not just for religious purposes!
It is a great way to lose fat and get shredded!
Also known at the 16/8 diet, IT fasting is great method to lose weight and build muscle.

So your head may be loaded with questions and confusions! Right?
What time should I workout?
What do I eat?
How should I workout?

Well look now further for help!
Follow this guide for a successful fast:

Tip 1: Relax and Get it Together!

Make sure you believe in what you're doing and know what you're doing.
Set a goal and prepare mentally what you will doing and how.
Know what you're doing and you'll get there!

Tip 2: Fast From Sunrise to Sunset.
This is usually from 4 am to 9 pm.
But those fasting not for religious purposes usually fast for 16 hours at just any time.

Tip 3: Drink Water.
As soon as you break your fast, chug your water.
Don't avoid water!
Your body needs water and can't run without it!
The water will even help you feel full.
Water is a necessity of a successful fast.

Tip 4: Hit Your Calories.
We have to work with what we got so in that time period we must hit our calorie and macro nutrient goals.
There's a myth that smaller meals results in a faster metabolism but that myth has been busted through numerous studies.
The myth was started by supplement companies in order to sell their meal replacement shakes!
Whether, it's 3 or 6 meals, it does not matter! Eating less frequently and bigger meals actually even has many benefits and is done by many people.

Tip 5: Workout Fasted
If you break your fast at 9 PM, it's a good idea to start working out at 7:30- 8:00 PM on an empty stomach.
So you can break your fast with a protein shake and get the fast digesting protein, carbohydrates, and sugars.

Tip 6: 40/40/20
This means that 40 percent of your calories should come from protein, 40 percent should come from your carbs, and 20 percent should come from fat.

Tip: 7: Eat Whole Foods
Choose your food sources wisely!
Follow this food guide for examples of good food choices.

Carbohydrate Examples:
Oatmeal
Brown Rice
Sweet Potatoes

Protein Examples:
Lean Meats
Egg Whites and Eggs
Cottage Cheese
Fish

Fat Examples:
Nuts 
Avocados
Oil

Tip 8: Wake up Early and Eat
If the sun rises at 4, get up early around that time and get a meal in!
Chug your water and get in slow digesting protein such as casein protein and cottage cheese.
Also get in fat sources.
Fat and slow digesting protein take longer to digest and make you feel fuller throughout the fast.
Avoid an insulin spike and eating sugars.

Tip 9: Don't Make Excuses.

Excuses are the building blocks of failure.
If you're not going to do it, don't do it,
Go 100% in everything in life.
Just do it and believe in your plan.

It may be hard but stay motivated and follow your plan!

Tip 10: Rest the Final Week of the Fast
A great thing to do is relax from the gym in the last week of the fast.
It allows your body to recuperate and recover.
Always keep in mind, your body needs to rest and recover from the stress of bodybuilding on the body.


So to wrap it up, always know that it's going to come down to caloric intake and the types of food your eating.

Best Luck During Ramadan!
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Lifestyle | July 01, 2013

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