REASON2B

How to Maintain Your Fitness During Ramadan http://www.iwontlose.com/ramadan

we know our history, we know our pain, we were there and we’re still in it

this wasn’t just for us, but for all the people who keep telling us to get over it. we want you to see what it is exactly you keep saying we need to “get over”. it was even worse than what was shown, they were kind enough to leave some things out

artwerkbyjus

Diet

• Drink 3-4 bottles of water day (which equates to 8 cups of water)

• Only eat brown! This means brown rice and bread, so all wheat and rye products.

• Have a colorful plate, have a variety of fruits and vegetables but the the main color is green.

• Avoid fried foods at all costs.

• Keep pop/soda out of your system.

• If you have to eat late at night consume fruits and vegetables or large amounts of water but the latest you should eat is 9:30.

• Breakfast: whole grain cereal or oatmeal with a piece of fruit and bacon, or sausage and eggs.

• Snack 1: water maybe a granola bar and fruit

• Lunch: sandwich (get some protein) on wheat or salad with water (try to get some veggies)

• Snack 2: water with something small

• Preworkout snack: a pb&j for energy

• Post workout/Dinner: make this your biggest meal with lots of protein (lean and not fried) some form of carbohydrate and vegetable with water.

• Late night snack: produce and water

• You get one cheat meal per week don’t go crazy like eat a whole cake lol be mindful of what you eat

Workout

Tuesday and Thursday, Saturday if you want good results.

• Stretch

• 3 sets of 5 push-ups

• 4 sets of 15 sit ups

• 20 second plank

• 40 bicycle crunches

• 25 second plank

• 3 set of 15 leg lift

• 30 second plank

• 30 second flutter kick

• 20 minute cardio it can be running, cycling, dancing, jump rope.

Monday, Wednesday and Friday

• Stretch

• 4 sets of 12 squats

• 4 sets of 20 calf raises (add weights as you feel more comfortable)

• 100 mountain climbers

• 50 jumping jacks

• 4sets of 15 sit ups

• 20 second plank

• 30 bicycle crunches

• 25 second plank

• 3 set of 15 leg lift

• 30 second plank

• 30 second flutter kicks (lie on your back hands to your side, lift your neck and kick your legs up and down