Ramadan is a great chance for people to shed fat and staying motivated to continue training and eating better
Training Plan: If he or she want to train before Iftar (Breakfast) then you need to keep the training intensity low and rest more between sets.
Before Iftar I would choose Energy Circuits, Sprints & Tabatas but keeping the training time not more than 30-45 min and change the Time-to-Rest ratio to make sure I rest a lot between sets.
I avoid strength training before Iftar because usually it takes more energy to lift heavy and while fasting lifter could break muscle tissues since the body is dehydrated.
This month I'll try to practice strength with light tense just to look for the outcome but I don't recommend it.
If you will train after Iftar then keep the training as same intense as usual with the Warrior Tracker program.
The before Iftar training would be better if it's near to Iftar time so he or she finish training and eat immediately after training.
If you are training after Iftar then he or she should eat very light, train hard then eat the main course as post workout meal.
- If the person training before Iftar then he or she should start breakfast with Dates, water and soup or Protein shake and rest for 30 to 60 min then eat the big meal. This way will help the digestive system to warm up and be ready for next meals.
- avoiding fried food and junk food is important to lose fat and avoid toxin.
- Suhoor (late Dinner) should be a complete meal with protein, carbs, healthy fat and vegetables.
- drinking 2-3 liter of water to help rehydrate after breakfast.
- 3 to 4 small meals is always better than having a big meal that hurt your digestive system.
I hope these few tips will help you and Ramadan Mubarak