smart plan to get good results in ramadan

If you think about making a weight loss plan in Ramadan; by exhausting yourself in long cardio exercises and fasting training and trying to outdo yourself on a daily basis, you are mistaken. The ideal equation should be designed with a perfect balance to achieve great results in sport, wellness and fitness. Ramadan is the best time to develop a smart plan and get great results. We have chosen three tips to help you on your fitness trip during Ramadan 2017



First: Intelligent regulation of exercise routine
Prepare a good plan for the exercise program; respect your actual nutrition and build on what you wish to achieve. Ramadan is a time we can call the "recovery season". Imagine yourself as a strong-minded athlete who is committed to the program of commitment to the highest level of professional players. Therefore, you should not stop exercising during Ramadan. However, we recommend that exercise times be fewer and more intense this month

Your body really needs times to recover and rest, and Ramadan is the best time you can train less intensely without giving up the wonderful results

Note: MyZone Belt plays an important role in the management of exercise sessions and helps you to know your maximum limits in exercises

Secondly: Ramadan is the perfect time for mixing, but do not persevere until you do not regret it
It is the season of traditional, delicious, sweet, heavy, fat and refined food, surrounded by family and friends. We may not lose control easily and regret immediately after Eid al-Fitr. Understanding how to balance your choices will help you stay on track and choose the right amounts to allow yourself to enjoy the season. One of the best tips is to change the days when you will stick to healthy meals and those days when you will be allowed to leave the program and enjoy. It's important to remember the quality of what you eat and see what will have a big impact on your performance in the gym as well as on your results in the short and long term. Make a balance between your choices and you'll end this month with a great feeling and feel



Third: We have enough sleep
When it comes to Ramadan, sleep is very important and can directly affect your results

A great night in your bed means three steps towards achieving your fitness goals. Sleep is linked to stress management. High cortisol levels are the scourge of modern society. Heart disease, diabetes, high blood pressure, and osteoporosis can cause heart disease, diabetes, high blood pressure and osteoporosis. , The list is still long

Cortisol is also responsible for abdominal fat, the one you do your best to burn. Perhaps the best way to lower cortisol levels is to have a good night's sleep

Turn off all lights, burglar, snape, cell phone, TV and give yourself two or three hours of extra nighttime sleep. Plan for a deep sleep of 7-8 hours. I know this is difficult but believe me you will remember this advice throughout your life if you give yourself the opportunity to try

Each goal has a different strategy and it is important to know what your needs are. Fitness First has a team of professionals who can help you on your journey to organize your perfect workout routine, manage your food program, and understand the importance of having a recovery period.

to workout or to not ?

FITNESS & TRAINING
Training or lack of training?
posted by FITNESSFIRST TEAM June 1, 2017 0 comments

That is the question - no right or wrong answer! As the holy month of Ramadan approaches each year, there is always a debate about whether it is better to practice during this time - or even to practice during fasting. Other concerns, such as over-eating or too much eating, can also affect your decision on training

The answer is simple: as the case may be



This is because the answer varies depending on the situation, depending entirely on the nature of your body. It is important to know and understand the limitations imposed by your body and what your body can deal with. If the training is a regular part of your daily or weekly routine, then training during the month of Ramadan is no problem - then the limitations may be to understand the density of your training. If the training is relatively new to you, it would be better to stay away from training during this holy month. Again, this is about understanding your abilities

 When should I practice during the month of Ramadan?
Another question often arises is when should you train. Because drinking water is one of the most important things during exercise, it is best to train immediately after a light breakfast. However, if keeping your body moist between breakfast and suhoor is an easy task, then training during fasting will be beneficial to your body. Know your abilities



If you have decided to practice, here are some points to consider when developing your training program

Try not to harden your body; keep the exercises for shorter periods and less intensity than usual

If the training is new to you, try some cardio exercises and light movements to keep your body in motion

Be sure to drink plenty of water between breakfast and suhur to keep your body completely wet

Try to delay high-intensity exercises until after breakfast. This way you can give your body the food necessary to give you energy for training

Try not to eat too much fried or fatty foods so as not to adversely affect your hard work and fitness

If you feel dizzy or tired, stop training and reduce intensity Remember that doing any movement is good for you not to move at all

Whatever your decision - whether you exercise or not - make sure you understand your body and its abilities. This is not the time to experiment with new things, but time

why you should analyse your blood before fasting

Annual blood analysis is the most important step adults can take to prevent life-threatening diseases. We can not determine the steps you should take to protect your health and promote your health, unless we know how your blood looks under the microscope. You can monitor the serious changes that occur in your body, through the results of blood analysis, before they appear in the form of heart disease, cancer or diabetes or worse diseases. Proper blood tests enable you to apply a prevention program that adds decades of healthy life

Blood tests have far greater benefits than disease prevention. For example, by following hormone levels, you can take decisive steps to enhance your quality of life by treating depression, reducing abdominal weight,

Ramadan is the perfect month to achieve your fitness goals. Your body will adapt to eating less, and with proper exercise and healthy eating, you'll definitely see a big change in your body. By conducting a blood analysis, you will be able to tell if there are any problems. You can also work with your doctors, nutritionists and trainers to overcome serious health problems and enjoy the best health

Recommended blood analysis kits
Comprehensive screening - Designed to give you a picture of your health and early detection of health problems

Weight management check-check to identify specific hormonal disorders related to gaining excess weight and obesity, vitamin D deficiency, hypothyroidism and diabetes

Metabolic examination - a baseline test to identify health problems that require immediate care

Genetic health examination (DNA health) - examines the susceptibility to chronic diseases including osteoporosis, cancer, diabetes, cardiovascular disease, among other diseases

Examination of the genetic diet (DNA diet) - examines the response to diet and lifestyle based on your genes

Check for excessive food allergies - What foods may prevent you from enjoying good health? Excessive sensitivity is examined against 222 types of foods

Alma Rahim
Bachelor of Biotechnology
Clinical Scientific Laboratories

Prepare your chicken lazagna

This recipe is gluten free, low in calories and high in protein. Each meal contains energy: 262 calories, protein: 35 g, carbohydrates: 7 g, fat: 6 g (saturated 1 g), fiber: 3.5 g

: Ingredients

 200 g of boneless chicken breasts, without skin

1 eggplant

1 medium tomato

 125 grams of low-fat mozzarella cheese

Tablespoon of vinegar

1 tablespoon extra virgin olive oil

Salt and pepper to taste

: How to prepare

Cut chicken breasts into thin slices and season with olive oil and vinegar for 15 to 20 minutes

Rinse the tomatoes. Cut the tomatoes and cheese of the malzarilla into thin slices

Preheat the oven to 180 ° C

Rinse the eggplant. Cut it lengthwise into thin slices

Bake for 3 minutes on each side in a pan

Place 4 slices of eggplant on a baking dish. Put on each slice of eggplant and a slice of chicken and another slice of eggplant and a slice of tomatoes and a slice of mozzarella cheese - layers

(On each layer put some spices (fresh black pepper and a little salt

Place in oven for 20-25 minutes at 180 ° C

Serve with a little balsamic vinegar and watercress leaves

You can get one cup of pasta from full flour

! Enjoy

Serving size per recipe: 2 lots

8 steps to eat with conscience in ramadan

After a long day of fasting, it is very easy to eat breakfast at breakfast time and not focus on eating it because of hunger and thirst. After all, we all do not want to gain weight during the month of Ramadan and would like to lose a few kilograms of them or at least maintain weight.

Ramadan is the time when it is most important to exercise patience and eat the mind while observing the health benefits and rewards it brings. Here are some steps to help you eat carefully during this holy month

Steps to Eat Healthy
This ancient practice can transform your way of thinking into food and prepare your body for a healthy life

Like most of us, you've probably eaten something in the past few hours. Like many of us, you may not remember everything you ate, let alone feel. Because we work, drive, read, watch TV, or tamper with an electronic device, we are not fully aware of what we eat

Ramadan Meal

By really paying attention to the food you eat, you may indulge in foods such as cheese and less often potatoes. In essence, eating in mind means being fully attentive to your food - when you buy it, prepare it, serve it, and consume it. In the book "Tasting: Painful Eating, Conscious Living," Dr. Lilian Cheung, co-author of the Buddhist spiritual leader Thek Nhat Hanh, suggests many practices that can help you get there, including those listed below

Start with your shopping list
Keep in mind the health value of each item you add to your list and commit to avoid buying at purchase. Fill most of your shopping cart in the Products section and avoid the central corridors - often heavy with processed foods - and bypass pastries at the checkout counter

Come to the table with appetite
If you skip meals, you may be anxious to get anything in your stomach so that the first priority is to fill the gap instead of enjoying the food

Start with a small portion
It may be helpful to reduce the size of the painting to nine inches or less

Salad Portion

Appreciate your food
Stop for a minute or two before you start to eat to think about everything and everyone took it to bring the meal to your table. Express my gratitude for the opportunity to enjoy the delicious food and companions you enjoy

Bring all your senses to the meal
When you cook, serve, and eat, you must be attuned to the color, texture, smell, and even the sounds that different foods make during their preparation. While chewing food, try to identify all ingredients, especially spices

Take small bites
It's easy to taste food when your mouth is not full. Put your pot between the bites

Chew well
Chew well so you can taste the essence of the food. (You may have to chew each dose 20 to 40 times, depending on the food.) You may be surprised at all the flavors that are released

All slowly
If you follow the advice above, you will not spoil your food. Spend at least five minutes before eating with your friends

How to keep up with your energy in ramadan

How to maintain your energy levels in the last week of Ramadan

Sleep and forgiveness
Sleep is necessary for the body, as a healthy lifestyle includes eating healthy food, taking adequate rest and sleep. During the month of Ramadan, our sleep routine changes and we usually do not sleep as much as on normal days. For a better sleep, take 1-2 nap during the day, not longer than 20-30 minutes, to improve vigilance and performance

Playing sports
Your exercise will definitely give you energy boost, help you sleep better, and maintain your weight during Ramadan. Exercise has been a burden for many people who are fasting, so always advise if you are used to exercising in normal days. Do not stop, because exercise time varies from person to person. Some people practice before breakfast or after hours of breakfast or even immediately after suhoor. When you begin training, you will notice your vitality and activity



Appendix
Dietary supplements can provide additional nutritional value for daily consumption. In some way, some foods lose some of their nutritional value because of cooking or just handling them, so we recommend adding some supplements to your diet to maintain your energy levels. Vitamin C, Vitamin D, Omega 3, B vitamins (called energy vitamins). We recommend that you take some blood tests before taking any dietary supplements

Preventative Measures for Osteoporosis

add the water
Drinking water is very necessary nowadays, especially in hot weather. The main rule is to drink at least 2-3 liters of water throughout the night between breakfast and Suhur, so that we aim at two cups every 30 minutes. Avoid high caffeine and high-sugar drinks

Hydration

Small frequent meals
Keep your healthy eating habits during the month of Ramadan, instead of eating one heavy meal, divide your main meal into 3-4 small snacks, even if you do not have time, only 30 minutes between small meals. This prevents feeling tired and bloated after a heavy meal

Healthy meal

Yes to Suhoor
The importance of suhoor is the same as breakfast because it is an early meal, rich in many benefits to the body, and nourish your body for a long day of fasting and give you constant energy during fasting. Do not miss out and remember that you can sleep during the day, but you can not eat. Narrated from the Prophet Muhammad (peace and blessings of Allaah be upon him) "You are enchanted in the suhoor pond"

Do not miss the opportunity of Suhoor, because they enjoy the blessing

Do not miss the protein
Make sure that your main meal during breakfast contains a protein, which in turn helps you feel fuller for a longer period, as it is very useful for promoting energy and metabolism. Keep in mind that it is the preferred food for your muscles