My Ramadan 2012: Training and Nutrition

Today I came across THIS article on people being hospitalized from stomach pains after their first meal (iftar) after a fast during Ramadan.

Reading such news saddens me as people more often than not neglect the essence of what Ramadan is. Yes, you've fasted for more than half a day, it doesn't mean when it's feeding time you attack the food in front of you.

To those who don't know, Ramadan is the 9th month in the Islamic Calendar where Muslims all over the world fast from dawn to dusk. In this holy month, we observe a complete fast from drinking (water, juice..etc.), food, sexual activities (those married), bad acts and talk during the daily fast. We work toward being better Muslims, learn discipline, pray more and last but not least, feel for the poor.

The reason why I am writing this post is because I want to share with you my experience this Ramadan, how I am training, eating, compared to previous years, and hopefully you can pick a thing or two tips which you can follow for the remaining weeks of Ramadan.

Before I move forward, HERE is an article I wrote last year on training in Ramadan, titled "Exercising during Ramadan: Weightlifting and Cardio". And if you wait a few days, I have written article to a local sports paper that will have updated information on training and nutrition in Ramadan. Hopefully it will be published soon.

This is my third year training in Ramadan, so to a degree I had different Ramadan experiences and have learned a lot from each. I can confidently say that this Ramadan, by far, even though we are only one week in, has been the best so far from many aspects.

• Energy levels
• Digestion
• Training sessions
• Weight management

Some may say it is too early to tell. Hm. Maybe so. But I have been tuned with my body and the way it reacts with a lot of things in the past years, and I can assure you the routine that I have been following so far has been quite effective, for me. Also unlike last year, this year, I am an athlete and nutrition matters a tad bit more than it did before.

As a starter, earlier this year I have found out that I am intolerant to gluten and dairy. It has been a tough time to come in terms with the fact I *should* be off foods that contain both. Have I been? Periodically, yes. All the time? Not really.

In 2011 and 2010, majority of how I have been eating was based on the above mentioned food items, so things from pasta, cheese, bread, milk, yoghurt...and the list goes on. They made up I would say 70% of my diet. Comparing the way I felt having eaten those foods last year, with how I am eating this year, I can see a huge difference.

• No dizzy spells
• No irregular heart beats (I faced a lot of that) 
• No indigestion issues 
• No abdominal pain
• No lack of energy during daytime and nighttime. 

So, what have I been eating, you must wonder! Well, for one, I haven't changed my diet to a large degree from how I used to eat during normal days. On average, I would be having either 2 or 3 meals in Ramadan, depending on the time I get the chance to train due to availability and accessibility.

Most of what I eat is high in protein, high in good fats, and good carb sources or those that I am not intolerant to such as, fruits, veggies, rice, potatoes, corn and some legumes. 

• Protein sources: Meat, chicken, turkey, fish, eggs (if you're not intolerant to them)
• Good fat sources: Avocados, extra virgin olive oil, coconut oil, coconut milk, all kind of nuts
• Carb sources:  Veggies, fruits, rice - brown being better -, sweet potato or potato, oatmeal.

This is NOT SAYING I don't have a few bites of the things I like at Iftar or Sahoor (pre-dawn meal, before the fast begins again). 90% of what I currently eat is what I mentioned above, with 10% being from things like gaimat and harees, traditional Emirati food, as well as few other sweets. However, I preserve majority of the sweet, sugary stuff for post-workout when they can be utilized better as spiking your insulin levels post workout has shown to increase protein absorption, excuse to eat ice-cream, but you didn't hear that here. Nope.

As for my training, I always believed and still strongly believe that training post Iftar is optimal and training pre-Iftar, while you're fasting can be detrimental. Maybe I am biased because I believe strength and muscle mass are far more superior to doing steady cardio. HERE is a great article by a well-known and respected strength and conditioning coach, Charles Poliquin on the negatives on Areobic training. You still want to walk on a treadmill? I hope not.

At the moment I train a few hours after iftar, to allow the food to digest and have time to hydrate. Lack of hydration can cause a lot of health problems. Hence all I think about after breaking my fast, is hydrate the heck out of your body!

Although it's been just a week of Ramadan, I have already got two new personal records, one of them being the first day of Ramadan with a 91.5kgsx6 deadlift and one yesterday with a 48.5kgsx3 front squat. Some say you lose strength in Ramadan, I beg to differ.

So what is it that is working for me? Below is one example of how I have eaten and trained in the past week of this Ramadan. 


Sahoor: Salmon, rocket salad with avocado, corn, and olives with 5 tablespoons of extra virgin olive oil (YES, I have that many!) and balsamic vinegar. 

This meal helps keep my hunger at bay during daytime as eating high fat and high protein food are slow digesting and keep you feeling full longer as opposed to simple carbohydrates. 

Iftar: 500ml of water + chicken skewers, avocado, potatoes, few gaimat nibbles. 

After Iftar I immediately take my "super supplements", which are: 5000IU of Vitamin D, Omega-3 (either 1 or 2g), and Green Superfood (sometimes I drink it after water, rather post-meal). Don't do this unless you consult a doctor.

Snack: Before training I drink coffee (with coconut milk, no sugar) and a fruit.

  

Train at 10pm 

  

Post workout meal is not always consistent, sometimes I'd eat tuna mixed with olives or have an actual meal rice with chicken, based on time + magnesium.  I have stopped drinking whey or protein shakes since last year.

Sahoor: Cycle starts again with where I consume again another meat and veggies/salad source.

Water:  I drink at least 2.5-3L during the feeding window.

So yup, there is no secret to making the best gains or losing fat in Ramadan. Following a simple nutrition diet and training regime, and you're good to go. Neither will have an effect on your worship during the holy month with proper planning and dedication. There is a saying, if you fail to plan, you plan to fail. 

Ramadan is not yet over, so I hope you picked a tip or two from my experience that will benefit you in your either nutrition or training. 

Feel free to leave comments ;) 

Yours truly,

   

Strength gains in Ramadan

This Ramadan has definitely been a journey for me. Unlike last year, I did not have to deal with so many things. All I had to do was fast, pray, and exercise.

While this year, I have a full-time job in the media industry - and it goes without saying - a 24/7 kind of job, whether I like it or not. Due to the time constraints, I did not make the time to plan my eating habits, however I did plan my exercise - up to an extent.

During the third week of my training, I actually almost had a melt down, because of exhaustion, feeling not up to par as I did last year, and did not see myself adding plates to the barbell. It crushed me.

I worked very hard for the past two years to get where I am today. People tend to overlook that aspect about who I am. God knows how many times I fell off the wagon, but I had to get up again. I freakin' love weight lifting. I just do.

So after a push from my trainer, Candice Howe, who might I say is the fittest woman in Asia as per Crossfit standards, I finally started upping my game again.

I know I am physically strong, but sometimes my mind fails me. Hence that day I just felt I couldn't go through the workout, I actually gave up. However, giving up in training is not who I am so I walked into the gym with a new mindset. Since then, I have seen a strange jump in strength gains - and not by the amount of muscle of fat I have lost or gained - but by the capacity my body is able to go through.

Although Ramadan, is not over, I can proudly say that in Ramadan I have achieved the following:

- My first 6 reps pull ups (something I couldn't do before!)
- My first 52.5kgs x 3reps with squats. I never shared this before - I actually have a fear of squatting! So imagine me squatting my own body weight on my back?
- I also have lost some body fat and have leaned out a bit, despite my eating habits are the most. I am still consuming whole-foods for the most part, aside from gaimat!

And what saddens me is to read about people "overeating" in Ramadan, or spending hours watching the TV, while they could've exercised in that hour. Some say to me that my tweets makes them crazy, as they have gained X amount of weight in Ramadan, and have eaten X amount of food. Well, if you wanted to be healthy, you'll do something about it. It is what it is.

And I chose to stay as healthy as possible in Ramadan, keep training hard, because I want to reach somewhere, whatever that place is, I know I want to compete as an athlete one way or another. Maybe not this year, or next year - but I am hungry for it, and I plan to get a bite.

Yours truly,
Gym freak @999fitness

Deadlifts and I

*Note: This is a personal post, and not related to my usual posts on tips. Achievement is the key word here. 

A lot of men and women assume that I am physically big because I lift heavy weights, but they don't realize that lifting heavy for women would probably will never yield to bulging muscles as for those that bodybuilders have ( that require specified training, diet, dedication, genetics and in extreme cases steroids.)

I probably have achieved my personal best today, which was completely unexpected, while performing my favorite exercise, the deadlift. I have written on why I love the Deadlift, where I go into detail about its benefits and what muscle group it works.

However, today, with a push of a friend, also my soon-to-be personal trainer, I lifted 72.5kgs ~ 159lbs. This would be 10kgs more than the weight I lifted last week! I honestly thought I'd be lifting this amount by June, and would probably reach about 100kgs by December, 2011. My goals have changed and I want to double today's lift by December. I already lift more than my bodyweight as is. Soon it will be 2x my body weight.

I was really proven wrong with my previous misconception on how much I can lift, and I am glad to have been so. Why? Because it amazes me how strong our bodies are, while we hardly ever give it credit for. Our bodies are like a tool, that we either use it for us or against us. It's your body - and you should know what works for you and what doesn't. Know how to push it to the limits - but not to the point of breaking down.

Deadlifts give me this sense of confidence, more than any exercise I have ever done. A lot of people think lifting weights of the floor is easy, it really isn't. It will have you winded in no time & gasping for air like anything, but again it's one exercise that will tell you how strong your whole body is, from legs, to core, to back and arms.

I ain't quitting this baby, here! Imma master the mother of all lifts!

FYI: According to strength standards by exrx, I am currently between an intermediate-advanced level with the deadlifts and it's all done in less than 2 years! Only if I could say the same about, ehm, my squats and presses. *covers face*

After seeing such progress in the past year and four months, I am really considering Olympic/powerlifting more seriously in the sense of including other exercises such as clean & jerk, Snatch...etc. It gives my life...focus. Hell, maybe one day join the olympics, for fun, and break stereotypes! But it has to be female-only event, ha!

I am interested in hearing about other females in the Middle East who are interested in heavy weight lifting, bodybuilding or power/Olympic lifting. Share your stories! Lets fight this misconception of lifting heavy weights = big muscles already! Not that I'd mind a bit of big muscles ;). 

Yours truly,
GymFreak @ 999Fitness.

"Your Body is a Barbell" - Put on muscle mass without the use of weights.

“Your body is a barbell” - Alwyn Cosgrove.

That quote is one of my favorite. Why? Because you cannot imagine how hard it is to train with your own body weight.

So, you want to work out and build your muscles, but think that you really can’t. Time constraints at work or at home are forcing you to pull away from exercise. You would join a gym, but it seems impossible with the time limitation you face every day. No need to worry. Why? Because I have a set of 9 exercises you can do while you’re at home, at work, or even at the park – and best of all, without any gym-related equipment.

Before I move on to the exercises, I want you to know the benefits of body weight exercises.
Other than the fact they are convenient and save money, they not only build endurance, they also build strength. It doesn’t matter if you go to the gym to do a bench press or use your own body to do a push up. Your muscles do not distinguish between the types of resistance you use. Resistance is resistance in any form.

Good news, right?

Even more so, If you look around you, a lot of objects and items can transform your body into a muscle building machine. Instead of using a step to perform step exercises, simply use the stairs! They serve the same purpose. Instead of buying a pull-up bar, go to a playground and hang off a bar by the swing and pull yourself up!

So the exercises are:

Chair Dips:

This is a compound move that targets your triceps in particular. This version is modified for beginners, and to make it harder, straighten your leg out or put your leg up on another chairHow: Sit on the chair with your feet together. Keep your hands next or slightly under the hips. Lift up onto the hands and bring your hips forward. Bend elbows to 90 degrees and lower the hips down close to the chair. And push back up. Do this exercise for 3 sets and 8-12 reps.

Modified push-ups:

 There are different types of pushups, so make sure you pick the one that is at your fitness level. Push-ups work about all muscle groups in the body; it uses muscles in the chest, shoulders, triceps, back, and the core. How: Stand a few feet away from a wall or a rail, and place your hands so they’re just about wider than your shoulders. Pull the abs in and keep the back straight, then lower your body until your elbows are at 90 degrees. Do this for 3 sets and 8-12 reps.

One-legged squat:

There are so many types of squats you could do, from chair squat to wall squats. Squats work your lower body; such as, gluteus, hips, and thighs. The one-legged squats are more challenging and you could do them using stairs. How: Lift your leg in front of you, bend the other leg while bring the hips behind you. Push into the heel to come up. Do this for 3 sets and 10-16 reps.

Lunges:

Lunges are another great exercise for the legs, because you’ll be working your gluteus and hamstrings, quads and calves. To make Lunges harder, try jumping lunges. How: stand with your leg 3 feet apart, both knees should be at a 90 degree angle. To add intensity, hold a bottle with water or sand. Bend your knees and lower the back knee toward the floor, and keep your front heel down. Keep your torso straight and abs tucked in as you push through the front heel. Go back up and repeat for each leg. Do this for 3 sets and 10-16 reps.

One-legged Deadlift:

The deadlift is a primary strength training exercise, even bodybuilders perform. Performing the deadlift on one leg is challenging enough and it primarily works your gluteus, hamstrings and calves. Hold a heavy book to add intensity. How: hold the weight in front of the thighs and place your right leg behind you with the toe lightly touching the floor. Lower the weights and lift your leg up straight. Keep your shoulders back, abs in, and back straight. Bend the knees slightly if your flexibility is not strong. Push into the heel and go back up and repeat for each leg. Do this for 3 sets and 10-16 reps.

Inverted rows:

This exercise is a modification to chin up, and is a great compound exercise that works your upper back, lats, traps, and bicep muscles. All you need is a bar you can hang off. How: your palms should face away from your body with a shoulder width grip. Keep your elbow tucked and close to your body about 45 degrees. Pull up with your chest and keep your chin tucked in. The bar should touch your chest.  Keep your back straight and abs in. Do this for 3 sets and 8-12 reps.

Plank:

Planks are one of the best core exercises you might ever stumble upon, because they work and strengthen your entire core and abs. To make Planks harder, lift one leg up between 5-8 inches off the floor. How:
your forearms and toes should on the floor. Keep your torso straight and rigid and your whole body in a straight line. Do not bend, and keep looking at the floor. Hold between 30-60 seconds, and repeat for 3 sets.

Superman:

This exercise is great for the core as well as the lower back. How: Life face down with your arms stretched above your head. Raise your left arm and right leg about 5 inches off the ground. Hold for 3 seconds and relax, then alternate. Repeat for 3 sets with 6-8 reps.

Burpee (no, not burps!):

Burpees are a great full body workout that will get you sweating in no time. It works your cardiovascular system, your upper and your lower body all at once. How: begin in a squat position with your hands on the floor in front of you. Kick your feet back; perform a push up, either on your knees or toes. Return to the squat position with your arm. Jump as high as possible from the squat position. Do this for 3 sets with 8-12 reps. 

To conclude, your body needs 48 hours rest between each strength training session and to get the most out of it, combine it with cardio 3x a week.

Off that couch and into the ground. Chop Chop! 


Yours truly,
GymFreak at 999-Fitness.