Importance of Exercise During Ramadan!

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In the Holy month of Ramadan, one not only restores their relationship with Allah Almighty but also works hard to improve and restore their relationship with health and physical wellbeing. People are usually a little apprehensive about working out during this holy month but according to the latest research conducted by Health 24’s Fitness Expert Habib Noorbhai, Fasting without working out for a month can cause relapse in strength & Fitness.

Therefore, Muslims all around the world must maintain their exercise regimen during this month of worship and self-reflection to remain fit and healthy otherwise they will lose four months of exercise if they stop working out in Ramadan.

The Key to maintaining your current workout routine without getting thirsty or parched is to increase repetitions, sets, speed, distance, and weights without intensifying the whole session. Do it slowly and at your own pace and don’t rush your workout.

Tips for how to work out while fasting

Listed below are some of the important tips on how to exercise while fasting:-

When to Workout

Undoubtedly, the time of your exercise is just as imperative and important as the type of workout or training you intend to do. If you want to lose all that Lockdown Weight and Flab, then it is ideal to work out before Iftar. But it is only best if you are used to working out on an empty stomach otherwise one can get dehydrated easily.

If you want to maintain your weight and lean clean muscle that you acquired after months of training, then it is ideal to work out after iftar. It is also ideal as one has consumed a nutritious meal and an adequate amount of Liquid to do a killer, high-intensity workout.

What to Eat

You must fuel up your depleted energy and glycogen level by consuming healthy carbohydrates at iftar. Instead of Gobbling Rice and pasta, consume whole grain, fruits, and vegetables. Also, don’t forget to take in your protein in the form of Lentils, beans, lean meats, or even protein shakes. Avoid fried, gluttonous, Sugary food that makes you lethargic after iftar.

During Sehri, take whole grain and protein such as Yoghurt, multi-grain bread, Eggs, fruits, oatmeal, smoothies, Minced meat, and Lots of liquid to keep you full and hydrated throughout the day.

Cardio Training

If you want to indulge in cardio before iftar then do it in low intensity as running or jogging at high speed can eat up your glycogen stores and your body will eventually use all the stored protein for energy. Moreover, just 10 minutes on Treadmill, elliptical, Bicycle, or Rowing is enough to get your heart rate up and burn calories.

Resistance Training

While fasting, apart from using stored carbohydrates for the much-needed energy, your body also tends to use protein storage. To prevent muscle mass, you must do resistance training and go for bodyweight exercises such as pushups, lunges and squats. Also, it is highly recommended to do weight training and indulge in some chest press, shoulder press, rows, and deadlifts.

Maintenance and Recovery

The holy month of Ramadan is not ideal to try to gain muscle as due to fasting this goal is nearly impossible. So, it is advised to maintain your fitness, muscle mass, and weight. Also, your main focus must be on muscle recovery.

Final Word

Fasting combined with moderate exercise not only improves insulin sensitivity, speeds up metabolism, helps in weight loss but also improves your eating patterns, makes your immune system strong, improves brain function, lowers your cholesterol level, and preserves muscles.

5 Tips To Get Shredded For Summer

 

It’s already Feb and summer is well on its way. With News of Vaccine finally arriving, most of us have already started planning our summer vacations and travel plans to meet our loved ones and soak in the soothing sun at the beach.

2020 not only ruined wrecked us emotionally & financially but also gifted us with those extra kilos due to Lockdown and quarantine. If you think that there is still time to achieve your summer body, then you are right. February is not only called the month of love, but also the month to achieve ultimate fitness.

Listed below are some of the important tips to get you on track and achieve your dream summer body:-

Tip#1:- Make Protein Part of Your Every Meal

Did you know that apart from building muscles, protein also aids in fat loss? According to a recent study published in American Clinical Nutrition, if you make protein part of your three mean meals, you will lose fat faster. They also conducted a survey in which they closely reviewed 24 cases studied and observed that people who consumed protein not only acquired more lean mass but also saw better weight loss.

Tip#2:- Stop Snacking

To get summer body ready, you must stop snacking as it can stall weight loss. Even healthy snacking can make your calorie intake go up and slow the process of ultimate weight loss. Therefore, it is advised to stick to three balanced meals in a day if you want to fasten up the process of weight loss and lose those last stubborn extra pounds.

Tip#3:- Consume Foods that Fight Cellulite

For women, to get shed those unwanted kilos and look lean in summer, they must consume food that fights cellulite. It usually develops as a result of the breakdown of collagen, the skin’s, connective tissue. Collagen is one of the many types of protein, so consuming food rich in protein can not only aids in strengthening the collagen fibers but also reduced that unwanted cellulite. One more important tip is to consume lots and lots of water with your high intake of protein. Fruits such as berries and flax seeds have an ample amount of collagen in them.

Tip#4:-  Follow a Low- Bloat Diet

Just a month before Eid or your vacation, it is advised to go on a low bloat diet. For this purpose, you must stop the consumption of food high in sodium as it can cause water retention. Furthermore, you’ll be surprised to know that foods such as broccoli & Kale can cause gas as they contain slow-digesting carbohydrates. Other healthy foods that are low in calories can also cause bloating, puffiness, and gas such as peas, beans, and apples. To prevent water retention, it is advised to consume food high in potassium like kiwis, oranges, avocados, and bananas.

Tip#5:- Get 7-9 Hours of Sleep Every Night

Whether you are aiming for muscle gain, fat loss, or a lean summer body, you must correct your sleep pattern. As lack of sleep can mess up your hormonal balance thus causing excessive hunger and cravings for food high in sugar and carbohydrates. Also, lack of sleep not only deteriorates your will power, motivation, and drive to achieve your goals but also cause you to cheat on your diet, skip your workouts, and have severe mood swings.

Final Word

Don’t let 2020 ruin your 2021 fitness goals and by following these simple tips, achieve your dream summer body and not only look good but also feel fit and happy.

Exercise, Your Secret Weapon during Cancer Treatment!

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All the doctors & Scientists around the world are trying hard to create a future without cancer. If you are undergoing cancer treatment, then you must take utmost care of yourself and make exercise a crucial part of your life.

Gone are the days when cancer patients were advised by their doctors to rest and reduce their physical activity when they were diagnosed with chronic illness. Nowadays, doctors actively advise cancer patients to be active as much as they can during chronic illness and especially cancer treatment. As too much bed rest results in weak muscles and loss of motion and body function.

According to a recent study, moderate exercises such as riding a bicycle, aerobics, daily walk, strength training using light weights not only speed up recovery but also enhance physical wellbeing.

Listed below are some of the benefits of exercise during cancer treatment:-

Reduce Cancer Related Fatigue

Studies show that cancer patients who are exercise regularly experienced 40% to 50% less fatigue & pain during therapies and treatment. By engaging in moderate exercise on daily basis improve general conditioning, increases muscle strength, joint flexibility, and also improves cardiovascular function.

Lessen Impact of Cancer and Its Treatment

During harsh cancer treatment and surgery, many of your organs are affected and impaired. Working out moderately on regular basis not only heal the damaged muscles but also protect bones and reduces the risk of cancer reoccurrence.

Increase Energy and Improve Strength

A well-designed exercise program with the help of your trainers and doctors not only help you feel better mentally and physically but also reduces the severity of treatment-related side effects. After the green signal from your doctor, it is advised to indulge in light breathing exercises, moderate aerobic exercises, strength training, and stretching. This strengthens your immune system, which is severely affected due to your treatment.

Increase Heart and Lung Function

Many cancer patients experience difficulty in breathing and shortness of breath, which can make them weak and bedridden. By exercising on regular basis, one can not only increase their heart and lung function but also accomplish their daily activities without any inconvenience.

Improves Chemotherapy

Recent studies show that engaging in physical activity, especially exercise restores energy, decreases stress and nausea that occur due to chemotherapy. Doctors recommend indulging in endurance and resistance training to overcome the brutal impact of chemo sessions.

Improve Mood and Well-Being

Exercise is known to elevate mood, lower levels of depression, anxiety, and panic attacks apart from offering drug-free, medicine-free treatment for the feelings of helplessness & depression that may occur in the patient due to cancer diagnosis.

Final Word

Cancer patients need to indulge in some form of physical activity to keep themselves strong, energetic, and lively during their therapies and treatment. It is thus their secret weapon against this deadly disease. It is not recommended to involve in high-intensity workouts but in the beginning, keep it slow and less intense and then gradually increase the commotion.