Ramadan is a blessed time of liberation and purification. A moment to slow down and redirect, discover your true purpose, and practice some much-needed discipline, whether it’s in prayer, sleep, or diet.
Fitness coach and IFBB Pro Card winner, Tamir Anwar explains the health side of things, which reflects limited awareness of fitness rather than actual mistakes in the routine.
maintenance on change
Ramadan is not the ideal month to start radical physical changes. “I would suggest being consistent and mindful about what you eat throughout the year and enjoying it during the month of Ramadan,” advises Tamir.
Instead of trying to shock the body with aggressive calorie cuts or extreme training sessions, he recommends supporting it through a balanced diet, moderate workouts, proper hydration, and adequate rest.
He explains that the goal is not immediate change, but disciplined consistency, maintaining strength, protecting muscle and building habits that carry over from Ramadan.
Intention and Discipline: The Formula for Success
“Intention is the first step to accomplishing any goal. When you eat, tell yourself why you’re eating. Similarly, when you work out, remind yourself why you’re putting yourself through this pain,” says Tamir.
According to him, small psychological cues like this have a big impact on the outcome and make the effort worthwhile.
Tamir emphasizes simplified consistency over careful 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 emphasizes on focusing on small wins and not chasing huge targets and getting exhausted.
Rethinking Iftar and Sehri
Iftar and Sehri are the two pillars of Ramadan diet. Piyaju, Beguni and Haleem are the main characters of Iftar, while rice is the hero of Sehri. While delicious, it is very easy to overeat these foods and distract us from our goals
However, Tamir does not demonize these foods. Instead, he suggests slight changes. He says, “Instead of deep frying, you can air fry piazzas and beguinis. If you must deep fry, use olive oil.”
For Sehri, Tamir suggests having a balanced amount of complex carbs with protein and vegetables. “Since the time between Iftar and Sehri is quite short, try to eat complex, slow-digesting carbs like boiled potatoes, oats or a little rice at Sehri. But you have to make sure that proteins, such as boiled eggs, chicken and fish, dominate the plate,” she said.
Training, Hydration, and Sleep
One of the most heated discussions throughout Ramadan is regarding timing. Should one exercise before iftar while the body is still fasting? Or when food and water were restored?
Tamir 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 the workout.
He emphasizes proper hydration and electrolyte replenishment. At the heart of performance, he says, “Dehydration causes significant losses in performance and output, which our brain translates into a loss of strength.” Variating water intake in the evening, including an electrolyte source or a pinch of salt, and consuming fruits with high water content can help maintain performance.
Finally, Tamir talks about the importance of sleep and how we neglect it. He further added, “The most important factor in any physical change is sleep. It is the make or break in any journey. Whether your body will burn or store fat depends on the quality and duration of your sleep.”
Preserving muscles during long fasts
For many regular lifters, Ramadan brings a quiet anxiety, fearful that months of hard work might go to waste. Pumps go bad, power goes down and mirrors don’t even help. Tamir acknowledges this concern.
To this, Tamir assures, “My muscles also lose about 2 kg during Ramadan, but I don’t worry about it. We are all on the same boat. Even less strenuous weightlifting sessions can help preserve muscles. Some muscles will be lost, and that is the reality, but it can be gained back,” he said.
Advice for Older Adults
Medical consultation, glucose monitoring and avoiding high-intensity fasted cardio are essential steps for diabetics and the elderly.
Tamir advises diabetic patients to exercise with caution this month. “Diabetic patients should always be active to keep insulin under control.” Tamir advises older people to do 60 minutes of light walking and stretching instead of intense aerobic workouts.
