RAMADAN DIET & WORKOUT | അറിയേണ്ടതെല്ലാം |DOs & DON'Ts | ഈ Mistakes നിങ്ങൾ ചെയ്യരുത് 😳|VIJO FITNESS
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- čas přidán 10. 03. 2024
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🔺RAMADAN SAMPLE DIET PLAN 🔺
[NOTE: This is only a sample diet plan. You may modify according to your goals]
Around - 7:00 PM IFTAR
Check IFTAR Times each day
2 Dates + 1/2 Cup of low fat Curd
2 Dates + 2 Glass of water
Around - 7:30 PM : PRE WORKOUT MEAL
Pre Workout Meal always go for a Small Portion. Don’t eat full
Options
*Soup/Salad
*Grilled/Curry Fish ,1 Bowl Veggies, Grilled chicken/Curry , baked potato or white Rice
Around - 9:00 PM : WORKOUT TIME
*After Workout - 40 Gram Whey Protein Shake
Around - 11:00 PM POST WORKOUT MEAL
*Grilled/Curry Fish ,1 Bowl Veggies, Grilled chicken / Low Fat Beef Curry
*with brown rice or 1 cup of biryani or Our normal rice
SNACK
Dessert around midnight
Options
*Fruits ( apple or Banana )
*Nuts (almonds or walnuts)
*Small bowl of salad or yoghurt
*Protein Smoothie ( With One Scoop of Whey )
SUHOOR
Around 2:30am-3:30am
Check SUHOOR Times each day
Options
*6 eggs Omelette ( 3 whole egg + 3 egg whites ) or Protein shake
*Oats with Almond milk or Greek yogurt
*Grilled/Curry Fish ,1 Bowl Veggies, Grilled chicken / Low Fat Beef Curry
*Paneer Curry 3 Whole wheat Chappathi
Drink at least 2 to 3 liters of Water a day between IFTAR and SUHOOR
RAMADAN SAMPLE WORKOUT PLAN
Weight loss
3 times per week steady cardio low intensity 40 to 50 minute (before Iftar) Alternate days
3 times per week weight training moderate weight (After Iftar) Alternate days
Chest & triceps
Back & Biceps
Legs & Shoulders , Calves
After Cardio - Abs workout 3 times per week
Muscle Building
5 times per week weight training moderate weight (After Iftar)
Chest & Triceps , Abs
Back & Biceps ,Traps
Legs , Abs
Shoulder & calves
Arms , Abs
RAMADAN HEALTHY GUIDELINES
FAT
• Limit fats but do not cut healthy fats since they are a good source of energy especially during fasting
• Substitute by healthy fats like (olive oil, coconut oil, avocados , nuts)
• Avoid fried, high fat foods
• Oven bake, grill, or cook with small amount of oil instead of frying
VEGITABLES
Increase your vegetable intake, since they are loaded with vitamins, minerals and fluids
Make sure that 1⁄2 of your plate is vegetables
•Choose green leafy vegetables since they are rich in B vitamins which are essential for energy production especially during fasting
CARBOHYDRATES
• Choose complex high fiber carbohydrates, high in vitamins and minerals
• Examples (legumes, lentils, whole grains, sweet potatoes, brown rice)
• Avoid simple, sugary carbohydrates
FRUITS
• Try to substitute fruit juice by whole fruits, (sometimes fruit juice contains up to 5 servings of fruits) and you need the fiber for longer satiety.
• Loaded in vitamins especially antioxidants and minerals for electrolyte balance
• Eat 2-3 servings of fruits per day
PROTIEN
• Important in Suhoor meal since protein keeps you full for a longer time
• Choose healthy lean proteins
MILK GROUP
• Choose low fat milk, cheeses, if you have digestive problems, or lactose intolerance substitute by fermented dairy like yogurt
• Avoid full fat milk or cheese
RAMADAN HEALTHY GUIDELINES
COMPLICATIONS DURING RAMADAN AND NUTRITIONAL TREATMENT
Digestion
Constipation
The treatment of constipation is Exercise, Water, and Fiber.
Peptic ulcers or heartburn:
• Avoid spicy food, caffeine, soft drinks.
Avoid smoking (remember Ramadan is the best time to quit
Smoking since you are deprived from smoking at least 12 hours.
Avoid citrus fruit juice (low PH foods may worsen the peptic ulcer).
Do not lay down at least 30 minutes after eating.
Eat good quality food (high in omega 3,6, vitamins and minerals).
Check with your doctor for medication to take before Ramadan to
Control your stomach acidity.
Stress
• Lacking of food or water: Eat a balanced diet during Iftar and Suhoor.
• Changes in routine and shorter periods of sleep: Exercise to control your stress.
Caffeine withdrawal
Before Ramadan, start cutting caffeine gradually, or switch your morning coffee cup to after noon.
Dehydration
Always try to drink plenty of water. To help you keep track, fill/refill a water bottle with a measured amount of water and make sure to finish it between Iftar and Suhoor.
Sleeping
Try to take a catnap during the day.
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🔺Are you ready to transform yourself??
Vijo Fitness and Lifestyle provides you Online Training and One-on-One Personal Training.
🔹ONLINE TRAINING - we offer you customised training program which you can do in your limited circumstances, with or without equipment, using resistance bands etc. at your convenience. It is important to stay active and fit, even while you're not able to hit the Gym, or go out for a run.
🔹ONE-ON-ONE PERSONAL TRAINING - Team Vijo Fitness us available for One-on-One Personal Training all over the UAE, at the convenience of your Home/ Building Gym.
📩 DM for all queries.👇👇
teamvijofitness@gmail.com
Call or whatsapp 📲 +971 586100154
🔹For all your enquiries email :vijofitness@gmail.com - Sport
മലയാളത്തിൽ ആകെ വിശ്വസിച്ചു കേൾക്കാൻ പറ്റിയ ഒരേ ഒരു ചാനൽ... അധ് vijobi yude aanu..
Well said tnx bro❤
അപ്പൊ hindiyilo
ഉപകാരപ്രദമായ നല്ലൊരു വീഡിയോ ❤️👌
അഭിനന്ദനങ്ങൾ ❤️💕👏👏
6 lakh subscribers aayappol, vdo quality um change aayi.. 🔥✨
vdo quality koodiyappol, 6 lakh subscribers aayi
Very usefull video thanku Brother😍
Well said❤
Kure dr mar aanu parayar ulle njan kure kettittund
Thanks❤
Very useful video👌🏻❤️
Well said bro❤
Thanks brother 🔥❤️
Thanks broo🫂..God bless you❤
Very useful vedio bro❤
Bro use cheyyunna fitness band/watch ethaanu??
thank you bro 🙌😍
Thanks master❤
Thanks 💐❤
Thankyou ❤
morning short mile ayit walking nu ponund so iftar nu munne gym poyi light workout cheyyan pattumo
നമ്മുടെ മുത്താണ് വിജോബി ചേട്ടൻ ലൗ യൂ ബ്രോ 😘😘😘😘
Thank you
Bro what is the use of reducing caffeine content in our body
Bro home workout cheyyunna aaalukalk vndi oru plan video cheyy🙂🥲
Tnku vijotttaaa❤️❤️
Wich creatine is better..
Dosage of creatine need to take... Is it good for health
Have any side effect
Nice bro❤❤❤❤
Chetta oru doubt....njan fat burning aakan weight Plus cardio aanu cheyyunnathu....chetta body viyarkkunnathu vare workout cheithale fat burn aakullo....viyarppill koode aano fat burn aakunnathu.... please reply
Good vedio
ulla weight povuo nn pedi . apol eth time il just workout cheyyanm?
Vijob🔥🔥🔥🔥🔥
Bro neck training parayamo
Nombil sugar full ayit cut cheyan patoo
Creatine use cheyamo
Ee vedio entha varaathe enn aalochich irikkern😅
❤❤
Supparanu ❤
Coach shafeekine video കണ്ടു അല്ലേ 😂😂😂
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Sijo chetta oru doubt enikk cutting aahn aavendath appol peanut butter kazhikkaan pattuo fat ndavuaa plzz rplyyy😢 anyone rplyy😢
I am going to gym after suhur
Bro ❤
❤❤❤
6 hours mathram nomb ilatha samayam ananekil endha aka ?
👍👍❤️
Ramadan weight gain diet plan idamo bro 🙂
❤
Bro❤
Njn gym pokar ondarunn but madi ippm pokunn ila😭 vayyr kurkn enna vazi
Arm wrestling workout nu waiting
Ramadan is training of soul..spend for your ow soul..its worthy.
Note: non muslims can fast as their easy way and get health benefits
👌🏻👌🏻good master
Njan food control cheydhu...30minute zumba dance kalikum ..kannadiyil nokumbo melinja pole und..but weight kurayunnilla...adentha.rply thaeumo.
Bone weight indakkum
@@hashif1534 njan delivery kayinj koodiyada
Ee hormone change karanam ulla weight akumbo ighanea annu kazhchayill weight kuravu feel cheyum but actually weight differents indakkilla..... Athu workout allell cardio constant ayittu cheyyumbo weight kurayum...
Don't worry eventually kurayum post pregnancy dea bhakam ayii undakkunna changes allea just oru padu stress edukathea sleeping crt akkiyal nalla mattam indakum stress urakkam illathe akumbo weight koodan chance kooduthal annuu.. So Nannyi workout cardio enthellum cheyth rest koduthal mathi
@@hashif1534 mmm😊
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Buddy ❤️🫂
BGM unsahikable
Bro നോമ്പ് എടുത്ത് രാവിലെ ജിംൽ പോയാൽ എന്തെലും കുഴപ്പം ഉണ്ടോ?
2days pogumbo ariyan pattum
😂😂@@instagramer2953
Chaavum😂 athre ollu
😂@@instagramer2953
😂@@fasilaahh_
Yt channel:coach shafeeq 30kg kurakkam,10kg thurakkam😂🎉
1600 m running tips iduo
ഞൻ ipo 4 month ആയി gym ഇൽ പോവൽ thudangitt ipo ഒന്ന് sett ആയി വരുന്നോള്ളൂ skinny ആണ് എന്റെ ബോഡി ipo അത്യാവശ്യം മുസിൽ ഒക്കെ vannkn ഇനി റമദാനിൽ gym ഇൽ പോകുന്നത് നല്ലതാണോ ഞൻ skinny to bulk ആണ്
Ramadan avumbo ente weight oru 4 kg okke കുറയും ... ഞാനും skinny to set aayatha
Per weak three or four days only light work out cheyyu
Fat loss nadakkille
Home workout cheytho low intensity
നല്ല അവതരണം , ഉപകാരപ്രദമായ വീഡിയോ 'താങ്കൾക്ക് നൻമകൾ നേരുന്നു.
Chetta weight koottan fittness correct aakkan vazhi parayaamo
Enikku 24 age und weight 36 ullu
Ente age nu pattiya height um illa weight um illa ...
Food vegetarian aanu help chetta
Bro eat more protein (peanut, spinach, peanut butter👌, banana, soya chunks, etc more) and workout@@sujithas3363
Coach shafeeq udheshich ano😅
Bro ningalude kayyil kettiya sadanam ndhaan
Below 18 il gym il pokavo girls n ?
17 il gym start akavo girls n is it bad or good
Start chey sister
GOOD VIDEO BRO
Vija sir size ayallo😻
Njan oru onlinil ramadan workoutil chernnu....rice kondulla onnum use cheyyaruthwnne parannu...only wheat ,ragi,millets....iftar time little fruits...athu kazhinn 2 chappati or dosa...pinne onnum kazhikkaruthenna parayunne ..ith sheriyano
Rice add chaythal oru koyppavum ellaa quantity maintain chaythal madhi
ഞാൻ ഷുഗർ ഉള്ള ആളാണ് . നിങ്ങൾ 4 വർഷം മുബ് വിട്ട അമലിന്റെ ഇപ്പോഴത്തെ അവസ്ഥ എന്താണ്
നോമ്പിന് മാസ്സ് ഗെയ്നർ കഴിക്കാമോ
Weight Gain Cheyyaaan🤧👍🏻?
Weight gain cheyan hostelers nth cheyanam...
Bulking cheyyunnavar nth cheyyum
ഇത് coach shafeekine ഉദ്ദേശിച്ചത് അല്ലേ എന്നൊരു ചിന്ത 😅😅
he he 😅
💞🫦❤️
Hi
ഡേ 3 ലിറ്റർ അത് മതിയോ 74 kg
Yes
Workout ലും മതമോ?
വൈകുന്നേരം gym കളിച്ചൂടെ
Waight gain tips
2 കൈയിലെന്തിനാണ് വാച്ച് കെട്ടിയിരിക്കുന്നത്
Onn shathruvinde time nokkan vendeettan mister😂
@@fasilaahh_ hoo angane❤️
@@fasilaahh_ peranthaa
@@call_me_psycho aare inde?
@@fasilaahh_ ഇയാളുടെ
Thanks❤
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Thanks❤
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