Being fit during Ramadan 2017? No worries, we got you covered.

Ramadan 2017 is expected to start this third week of May. During this period, practicing Muslims fast from dawn till dusk. This is a complete fast: you eat nothing, but also don’t drink. Not even water.

Fitness training can be hard during Ramadan. Especially since it falls during the warmer summer months this year and the following ones. In this note we will help you how to train and what to eat for best results during Ramadan.

What Is Ramadan? The 9th month in the Islamic calender is the Ramadan. All practicing Muslims drink and eat nothing from dawn till dusk. The goal of fasting is to teach you patience, discipline, modesty & spirituality.

Ramadan stresses prayers, fasting, charity and self-accountability. You want to gain awareness and empathy for the poor. Practicing Muslims pray 5 times per day, including at dawn and dusk.

Now, we are as concerned as you are on how to keep your goals on track without worrying that your fasting and sacrifice may not mean as it should be since you are training. So wether your goal is to lose or gain, we have sorted out a plan for you this holy season of Ramadan.

How to Lose Fat During Ramadan. Fasting improves fat loss. You can get away with more carbs than you would usually, without gaining fat. Tips:

• Get Stronger. Strength training prevents muscle loss. Keep lifting weights and work at getting stronger. Check StrongLifts 5×5.

• Eat Healthy. Eat whole, unprocessed foods 90% of the time. Ground round, chicken breast, tuna cans, oats, rice, pasta, bananas, eggs, …

• Drink Water. Avoid coffee & green tea: they’re diuretics. Drink water to avoid dehydration. Aim for 1 gallon between dawn & dusk.

• Avoid Junk Food. Lots of people gain weight during Ramadan because they gorge themselves with foods that aren’t healthy. Avoid them.

• Avoid Cardio. You can’t drink water during the fast so cardio or HIIT is a bad idea. Stick with lifting only until Ramadan ends. But of course a little cardio would do for warm ups.

How to Gain Weight During Ramadan. Gorging yourself with food goes against the spirit of Ramadan. Meet your daily caloric needs but don’t be food monster. Tips:

• Drink 4 liters whole milk per day. Spread your intake between dawn and dusk.

• Eat Caloric Dense Foods. White paste is the best food you can choose: 250g contains 1000kcal. Try also: rice, mixed nuts, bananas.

• Get Stronger. The fastest way to build muscle mass is to get stronger. Squat heavy & frequently. Check the StrongLifts 5×5 routine.

• Make Liquid Meals. Digest faster than solid meals. Drink lots of whole milk. Make smoothies: banana, oats, plain fat free yogurt, milk.

• Drink Water. Milk is 87% water so you won’t need to drink that much water on top of your daily gallon of whole milk.

• Track everything. Aim for +5000kcal/day. 1 gallon whole milk and 500g pasta per day equals 4500kcal.