Last Thursday, 19 August 2010, I had the privilege once again to be on BFM89.9 on their segment, “The Bigger Picture” - this time, to go a little deeper on the topic of ‘Exercising/Weight loss during the Fasting Month of Ramadan‘.

To better understand the ‘fasted state’, I was actually on a 24-hour food fast during the interview (no food only, but zero calorie liquids allowed) - which somewhat allowed me to understand what it feels like to be on a fast, and to abstain from something so essential to our everyday life - food! I was basically following Brad Pilon’s “The Eat Stop Eat method” of using flexible, intermittent fasting as a style of fasting for weight loss and fat burning!”.

So today, for the benefit of those who are fasting and did not manage to catch me on air, below is a rough transcript of what we discussed (this blog post contains additional info that was not covered on air due to time constraints):

1. Is it safe to exercise while fasting?

For the healthy adult, yes. This may surprise many, but a research completed in 1987 found that a three-day fast (food only) had no negative effects on how strongly your muscles can contract, your ability to do short-term high intensity exercises, or your ability to exercise at moderate intensity for a long duration. So in terms of whether or not our bodies are capable - it actually is!

But Ramadan is also unique and unlike the typical fast some of us regularly undertake, as there is a prolonged absence of water - so now, what we are actually dealing with  is dehydration and it’s effects. So this is what we need to watch out for.  Like I always remind my clients who exercise when fasting - that this isn’t the time to set a new world record. We simply need to be a bit more cautious then we usually are, and listen to our bodies. [click to continue...]

This is an ‘unscheduled’ blog post - but I absolutely had to write this.

Yesterday, my Muslim Campers at my Transformation Camp in TTDI amazed me. Despite the fact that they were fasting, their energy levels were high - in fact, I’m almost certain some of them seemed EVEN MORE determined and focused than they usually are.

I have to be honest, that I did expect them to be a little on the lethargic side, but nope!! They were perfectly fine. And if you think we toned down the intensity of our workouts? Well no, we didn’t.

We actually kept the intensity of the workouts pretty much the same. In fact, the non-Muslim clients who aren’t on a fast told me that yesterday’s workout was one of the more intense ones!

At times, we gave the Muslim campers options, but they kept going strong.

Now this totally blows my mind and changes my perception on fasting and exercise because this isn’t what you read!

As a non-Muslim, and never having fasted in such a manner before… I had ‘presumed’ that they would be significantly weaker. This makes me really wonder now, when I read materials that keep telling you to ‘tone things down’, and to ‘go really light’. Of course, in a dehydrated state, one should certainly take those precautions, and this isn’t the time to be setting any world records… but like I said - what I saw yesterday contradicted everything you would read about the effects of fasting on exercise.

At 7:28pm yesterday, we all took a quick break, and we provided some dates and plain water for those who were fasting (yes, you’ll never see any junk food or cakes or sugared drinks here). Thanks Azrin, for sharing your watermelon with us and for helping me bring the dates from your supermarket, Presto.

To all my campers, both Muslim and non-Muslim - you guys totally ROCK.

Have an awesome weekend!

The DailyMuscle Blogger
Head Coach & Program Director, Body Transformation Camp

P.S. - Dear Campers, on Tuesday, 17th Aug, we are all headed over to Rasta TTDI for a ‘break-fast’ gathering immediately after camp, in our sweaty t-shirts! All campers are invited to come, and feel free to bring your kids, spouses, colleagues, (or anyone else willing to stand the smell of our sweat).

I’ve been told too often, that my healthy habits and lifestyle change recommendations are… ‘extreme’.

Yes, I get that quite often from friends, people I meet at corporate health talks, and the occasional gym-goer I spend time talking to. Sometimes, I’m quite convinced that even my family members think so too (but they’d just rather not say anything). At times, my dog gives me weird looks through the kitchen window - I wonder what’s running through his mind.

24/7, I’m ‘accused’ of being on a ‘diet’. I’ve been told to ‘live a little’. What is it that makes them say I am extreme? It’s possibly because of the following: [click to continue...]

The fasting month is a challenging time for many Muslims all over the world - and it is quite common for many to totally abandon exercising altogether. Today I’ve got someone who has done it successfully and knows exactly what it’s like to fast and maintain an exercise routine. And as I’m not a Muslim, today, I’m more than proud to bring you some words of wisdom from none other than the super-awesome Coach Herny from my Body Transformation Camp.

As an instructor, to give you an idea of her workout routine, she’s been teaching RPM (spinning) and Les Mills Bodypump classes Monday-Friday evening during the fasting month for over 7 years in a row! So let’s get some pointers on how she does it right. Take it away Coach Herny…

Keep Going During Ramadhan

Ok, basically light exercise like Yoga, Pilates, and lighter weights/intensities can be done. Generally, you will want to avoid high-intensity workouts as you will get dehydrated. One really has to drink lots and lots of water, more than usual - at night and also when they do the “sahur” early in the morning at 5am. [click to continue...]