As the owner of Singapore's personal trainer and fitness camp, one of the problems we have to help our clients in this multi-ethnic country in Singapore is Ramadan.

Personal training and fitness camp members at the Genesis Performance Center are about to enter Ramadan this year. Recently they have been wondering what is the best way to maintain their weight loss, weight loss and muscle building results. This is usually their biggest concern because after a period of time in our course, they already have very healthy habits and lifestyles.

In fact, when I was working at the Singapore Sports School, we studied how to help Muslim athletes perform well during Ramadan/Ramadan. Training and international competitions continue despite the fasting month.

So this is my suggestion…

Early morning [after a quick break in the morning] or at night [after the evening break]

If you train in the morning, if you train at about 7am or 8am in the evening, please train at around 8pm. This way you will not train in super health.

Although we may not be able to get the ideal 6 feeding opportunities every day, we should get at least 3 good feeding opportunities. The morning break is very fast, the rest is very fast at night, and there is a big meal to sleep before. These meals should be slowly digested so you can stay longer. This means no bad things like starchy. More protein and healthy fat, slow digestion.

Therefore, an example of a daily morning training schedule is as follows:

* Breakfast at 6am – Eggs, meat, nuts, cheese, whey protein shakes

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* 730am training

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* 715pm breakfast [evening] – eggs, meat, nuts, cheese, protein protein shakes

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*10pm – Eggs, meat, nuts, cheese, casein protein shakes

Evening training:

* Breakfast at 6am – Eggs, meat, nuts, cheese, casein protein shakes

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* 715pm breakfast [evening] – eggs, meat, nuts, cheese, whey protein shakes

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* 8pm training – another whey protein shake after exercise

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*10pm – Eggs, meat, nuts, cheese, casein protein shakes

Let's go! This is not ideal, but you should not lose too much progress during the fasting month.

Note: Drink as much water as you can within the time allowed. You should need constant rest in the toilet, your urine should be colorless – this is the right amount!

What is the best diet for Ramadan? – Personal trainer explained was originally published on Spring