Ramadan fitness: How to gain muscle while fasting

Gulf News

Read the full story here: https://bit.ly/2Q4Ya0v  See more videos at https://gulfnews.com/videos  Your health goals do not have to take a back seat during this month. Here’s how  #Ramadan #fitness #GulfNews #exercise #health #wellbeing

Transcript

00:00Hi guys, I'm Jason Young and I'm a coach here at GymNation.

00:11And today I'm going to give you five great exercises to do during the month of Ramadan

00:15during fasting.

00:16So the first exercise is the barbell squat, which is a great compound movement for the

00:19legs.

00:20It's a weight that you can comfortably press 8-12 times for three sets.

00:45The next exercise is for the core, and it's the plank.

00:49And it's a perfect all-round core exercise.

00:52And it's best to be done in intervals, I think.

00:54What I would do is four sets of each plank.

00:57For the beginners, maybe 15-20 seconds on, 40 seconds recovery.

01:02For intermediate, 30 seconds on and 30 seconds off.

01:06And for advanced, maybe 45 seconds on, 15 seconds off, four sets off.

01:11First thing you want to make sure is that your elbow is in line with the shoulder.

01:16It's up to you what you do with your hands, whether you hold your hands there, make a

01:18fist or hold them flat.

01:21Feet shoulder width apart, squeezing the glutes, straightening the legs, and trying to maintain

01:28that straight line.

01:29So you don't want to be down here, but at the same time you don't want to be too high.

01:33So just hold in that position for your designated time.

01:41So the next exercise is another classic compound exercise, and it's the barbell bench press.

01:46I recommend that you lift a weight that you can comfortably lift three sets of 8-12 reps.

02:04So the next exercise is another classic compound movement, but it's a pull one, okay, and it's

02:10the barbell bent over row.

02:11Again, you want to be lifting a weight that you can comfortably lift three sets of 8-12

02:15reps of.

02:16For cardio, a great exercise, a great full body exercise is rowing, which I would do

02:35low to medium intensity for around 30 minutes.

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