Planning a fitness and diet regimen can help you keep your energy levels up

Fasting during the day for Ramzan can cause significant changes to your routine diet and fitness plans. Here are a few tips for fasters to make the best of their fitness and nutrition regime during this holy month.

It is best to modify exercise goals during this period. This is not the best time to push your body as you will require a lot of energy. Instead, focus on maintaining your present body weight so you don’t regress.

Also, reduce the intensity of your exercise. If you run, switch to brisk walking. If you lift weights of 15kg to work on your chest or other muscles, reduce them to 10kg. This will help you stay consistent in your workout. Reduce your regular workout from an hour to 30 minutes.

Combine cardio and strength training. Circuit training is one of the most effective ways to burn fat. It burns more calories in a shorter duration.

Do around five exercises with 10 to 15 repetitions of two to three sets without a break. Combine exercises for all body parts like the chest, back, legs and shoulders. Increase the duration of your exercise only if you feel energetic. To exercise, you can use your body weight, dumbbells, bands or barbells.

To achieve or maintain any fitness goal you need a consistency of 85 per cent. Fasting will slow down your metabolismand finding the time for exercise will be a challenge, but making time for a 20 to 30 minute workout will go a long way in helping you with your fitness goals.

Your diet during Ramzan should be simple, wholesome and nutritious so that your body’s needs are taken care of and you have enough energy to make it through the day.

Consume foods that are rich in dietary fibre and take time to digest. These would include complex carbs like grains and seeds like whole wheat, oats, millet, semolina, beans, lentils, whole meal flour and brown rice.

Stay away from refined carbohydrates like sugar and white flour and fried and fatty food, which make you lethargic and cause acidity. Dates are an excellent source of energy, so make sure to have plenty of dates especially when you break your fast.

Drink water and juices to keep your body hydrated.

Sometimes we are tempted to indulge in heavy meals after breaking fast in the evenings. This will only lead to weight gain towards the end of the period. Remember to eat well but more importantly, to eat wisely.

Sankar S.B., Assistant fitness manager, Fitness First