Expert tips to stay fit and healthy throughout holy Ramadan

Ramadan is the blessed time of salvation and purification. A moment to slow down and redirect, to discover our true purpose, and exercise some much-needed discipline, be it in prayer, sleep, or diet.

Fitness coach and IFBB Pro Card winner, Tameer Anwar, explains the health side of things, which reflect limited awareness about fitness rather than actual mistakes in routine.

Maintenance Over Transformation

Ramadan is not the ideal month to start radical physical transformations. “I would suggest being consistent and watching what you eat throughout the year and enjoying in the month of Ramadan,” Tameer advised.

Rather than attempting to shock the body with aggressive calorie cuts or excessive training sessions, he advises supporting it through balanced meals, moderate workouts, proper hydration, and adequate rest.

The goal, he explains, is not instant transformation, but disciplined continuity, maintaining strength, protecting muscle, and building habits that extend beyond Ramadan.

Intention and Discipline: The Formula For Success

“Intention is the first step to meet any goal. When you eat, tell yourself why you are eating. Similarly, when you work out, remind yourself why you are putting yourself through this pain,” Tameer says.

According to him, small psychological cues like this have a large impact on the outcome and make the effort worthwhile.

Tameer emphasises simplistic consistency over meticulous scrutiny of diet and workouts. “It’s about doing what you need to do, not when you feel like doing it”, he advises. He also emphasises focusing on small wins that compound, not chasing a bulky target, and burning out. 

Rethinking Iftar and Sehri

Iftar and sehri are the two pivots of Ramadan diets. Piyaju, beguni, and haleem are the main characters of iftar, while rice is the hero of sehri. Although tasty, it's very easy to overeat these foods and throw us off our goals

Tameer, however, does not demonise these foods. Instead, he suggests slight changes. “Instead of deep frying, you can air fry piyajus and begunis. If you have to deep fry, use olive oil,” he says.

For sehri, Tameer suggests complex carbs in moderation, paired with protein and vegetables. “Since the time between iftar and sehri is significantly shorter, try to eat complex, slow-digesting carbs such as boiled potatoes, oats, or a little rice in sehri. But you have to make sure protein, such as boiled eggs, chicken, and fish, dominates the plate,” he added.

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Training, Hydration, and Sleep

One of the most heated discussions throughout Ramadan concerns time. Should exercises occur before iftar, while the body is still fasting? Or when food and water had been restored?

Tameer acknowledges the benefits of fasted cardio for fat loss, but warns of the risks of severe dehydration and cramps due to the Bangladeshi weather. He recommends training after iftar, ideally after consuming a protein-rich meal and a small amount of fast-digesting carbs, such as dates or bananas, an hour before working out.

He emphasises proper hydration and electrolyte replenishment. Central to performance, he says, “Dehydration causes significant loss in performance and output, which our brain translates to loss of strength.” Spacing water intake through the evening, including electrolyte sources or a pinch of salt, and consuming fruits with high water content can help sustain performance.

Lastly, Tameer harps about the importance of sleep and how we tend to neglect it. “The most important factor in any physical transformation is sleep. It is the make-or-break in any journey. Whether your body will burn fat or store it depends on the quality and duration of sleep you get”, he further added.

Preserving Muscle During Long Fasts

For many regular lifters, Ramadan brings a quiet anxiety, fearing that months of hard work might vanish. Pumps deflate, strength drops, and the mirror does not help either. Tameer acknowledges this concern.

To this, Tameer reassures, “I also lose around 2kgs of muscle during Ramadan, but I tend not to sweat about it. We are all on the same boat. Even less strenuous lifting sessions can help preserve muscle. Some muscle will be lost, and that is the reality, but it can be regained,” he said.

Advice For Older Adults

Medical consultation, glucose monitoring, and avoiding high-intensity fasted cardio are essential steps for diabetics and the elderly.

Tameer advises diabetics to exercise with prudence this month. "Diabetic individuals should always stay active to keep insulin in check." Tameer advises older people to take gentle 60-minute walks and stretches instead of intensive aerobic workouts.