Happy Ramadan Mubarak

It’s the time of the year where worldwide Muslim celebrate Ramadan Mubarak. And I know this is an old topic begin repeated again and again. So just as a friendly share on the diet on how to maintain metabolic during the fast so you will avoid burning too much muscles.

Well, I guess a lot of people would ask me what do I know about fasting, about Suhoor and Iftar to be legible to talk about it. I guess for one, I’m a Malaysian growing up in a society with different races, religions, cultures, traditions and lifestyle which includes Malay & Muslim. Two, I have to know about dieting, nutrition, anabolism, catabolism and metabolism as a fitness trainer. So I guess i would be legit. In a way.

As to why I decide to talk on this topic now. It’s plain simple. Ramadan is around the corner and I hope to see those who have worked hard for those hard earn muscles to maintain it and stay motivated. 1st off. You don’t have to go out there are grab as much expensive supplements which claims to stay in the system for many hours. Of course it does work and it’s easier. But I’m just here to share a more natural approach towards it and much more friendlier to the bank account.

Basically the game plan is to keep the food in the body as long as possible. Although around 4 hours the body will start to feed on the muscles because it sense an emergency state and will store the main source of fuel as backup. But there might just be a way to beat it but taking the right food which burns slower and stays longer in the system.

So let’s get down to the list. I guess fiber tops my list. Not just any fiber but SOLUBLE FIBER. Soluble fiber attracts water and dissolve in it causing it to form a gel-like substance which slows down the digestion. Soluble fibers include oats, legumes, psylluim, Wheat Bran, fruits, veges and practically anything whole grain.

Then follows by Carbohydrates. Yes people. The Public Enemy No 1 of 6 packs community. But 1/2 true. Cause like the “FORCE” there is the dark force and the light force.  Sith or Jedi, your choice. So choosing the right carbs plays an important role. In this case, COMPLEX CARBS wins unchallenged. It’s kinda a ironic that most complex carbs contains lots of soluble Fiber. So it can only means, EAT YOUR FIBER! Complex carbs selection includes Sweet Potatoes, Yams, Wild and Brown rice, Oats and Grains.

Placing 3rd on my list don’t mean it’s less important than the above 2. It’s just because I can’t talk all 3 together. It will be jiberish. Yes. Protein is very important during the fasting month because proteins are harder to break down and plus it’s what keep our hard earn muscles locked within. Once the body starts breaking down muscles its converting the protein blocks into amino to be consume. So make sure you up your protein to keep your muscles well fed.

Last but not the least, FATS. Yeah, you heard me. Fats is one ingredient you won’t want to be lack of. Cause our body practically burns on fats as fuel too if we set it up correctly. Carbs being the 1st to burn and if you don’t input enough fats in the system the body directly head to the protein tank as fuel. BUT… BUT… BUT… Not all fats are good. MONOUNSATURATED & POLYUNSATURATED FATS will be your best friends. The earlier fats you can choose from Olive Oil, Canola Oil, Sunflower, Avocados & Nuts and the later fats selections are Safflower oil, Sunflower, sesame, and pumpkin seeds, Flaxseed, Walnuts & Fatty Fish. Processed fats are very HIGHLY RECOMMENDED TO BE AVOIDED.

So play around with your food. Making sure you have a good amount of everything above and avoid any processed food which is packed with salt, sugar or simple carbs during Suhoor. Don’t feed on a large amount of food at one time because that will only cause your stomach to expand in turn and long run you will have to pour more just to fill it up. So maintain moderation in portion.

Iftar meals are just as important. Remember, you have been fasting the whole day so your blood sugar level would have been very low. And trying to drown yourself in food too fast too furious would cause insulin imbalance or insulin surge which will result in causing harm to your body. So be humble and take it slowly. Start of with some healthier sugar (Natural Preferred) in the likes of Dates, Raisins, Figs, some fruits in small amount and slowly so your body can readjust the blood sugar level without causing shock to the insulin hormone.

Wait a while before you start consuming the main course. The diet is similar to the selections you have for your Suhoor but with a slight tweak. Try a little simple carbs in the likes of white rice, white bread, durum Wheat pasta (You get the idea) at moderate portion and be practical. This is because the body will devour the food quickly to replace the lost carbs and calories. That’s just about the major difference for Suhoor and Iftar. try to snack every 2 – 3 hours after on food high in fiber & protein, moderate complex carbs, and low good fats till you sleep.

hope this helps.

Pump smart, Eat right, Stay healthy

Tone up Routine

The majority of the world populations look into cutting down on the size 1st. As most enjoy a great meal with a God’s portion if not the Incredible Hulk or Dragonball’s Goku. I won’t say all came to the realization of the sinister behind a big waist line on their health but more and more people are aware of its harm and are searching for the solution. Governments are organizing free activities to promote a healthier living. It’s never too late. YES! I would like to emphasis on that because most people gave up due to age, or a doc’s diagnose or even blame it on inherited disease. For the latter it’s impossible to cure but you can make your life a better life by not making it worst. Doc’s diagnose is not final. Although it’s there you can actually improve it by eating better and live a healthier lifestyle. Age? HA! That’s just Bull. There are so many 70’s Grandfather with great physiques on Google. Search it or click my link. It’s a choice not a luxury.

Hence the topic today and the reason why I choose to talk about it 1st. I find it easier to shed down once you master food. I’ve been bodybuilding for many years but I’ve reach a plateau not at the desired result unfortunately. I kept pumping and cardioing to no avail. The unfortunate occurred. I’ve met a girl who stops me from gym and I even injured my legs which cause me to limp for 2 years. So there goes 8 years being unhealthy. Eventually 2008 I picked myself up and started to study on food and how it can change our lives. One of the 1st few books I came across was “Eat more, Weight Less by Dr. Dean Ornish” Most would interpret in disbelieve how can someone eat more and still weight less? This Eat More simply means more frequency and less portion. By bringing your metabolism up constantly with food through digestion you are forcing your body to work hard to burn off those unwanted excessive fats without moving a muscle. But this is not the absolute solution. Of course, you must exercise too. Not just to tone up but to maintain a cardiovascular health. So what is the frequency like? It all dependings your body type. High Body Fat% & Low Muscles% probably can try every 3 – 3 1/2 hours. Mid Body Fat% & Muscles% can try every 2 1/2 – 3 hours. High Muscles% & Low Body Fat% can go every 2 hours. So that’s done on dieting and how to keep the body as a fat furnace 24-7.

So most are more interested in the workout routine. Can tell from those who walks up to me and ask. When I tell them it’s all about the food, they paused and then asked me so what about the workout? lol. Anyways. My tone up routine? Well, I mostly work from light 1st to get the muscles going and slowly increase to medium weight over time as my muscles get stronger. Maintaining very high repetition with short rest stops. I started out with supersets and slowly moved on to giant sets and ended up with a circuit routine.

Initially I tried cardio but I find it rather tiring and boring and well, it doesn’t burn as much fats as I’ve expected. And on the down side if I don’t watch my diet on cardio days I ended up burning more muscles than fats. And my high intensity routine works as a weighted cardio regiment so adding more stationary cardio is pointless and over doing. So I just focus on low weight, hight intensity routine to get really toned.

Disclaimer: This program works for me but it doesn’t mean it works for everyone. Know your body and how it reacts to different diet and workout to gain successful results.