How to Build Muscle and Lose Fat During RAMADAN (Workout + Meal Plan)

Ramadan is a time for spiritual reflection, but it doesn’t mean you can’t maintain your fitness goals. With the right workout routine and meal plan, you can build muscle and lose fat while observing the fast.

Workout Tips for Ramadan

1. Workout After Iftar – Post-meal workouts can help you maximise energy for muscle growth without risking dehydration.

2. Focus on Strength Training – Include compound exercises like squats and deadlifts to target multiple muscle groups.

3. Stay Active with Cardio – Light cardio in the evening can help burn fat without over-exerting yourself.

Meal Plan for Muscle Growth & Fat Loss

• Suhoor: Choose complex carbs like oats and whole grains, paired with protein-rich foods like eggs or yogurt.

• Iftar: Break your fast with lean proteins (chicken or fish), healthy fats (avocado or nuts), and vegetables.

• Hydration: Drink plenty of water between Iftar and Suhoor to stay hydrated.

With a balanced approach to workouts and nutrition, you can build muscle and lose fat during Ramadan. Stay consistent, plan your meals wisely, and listen to your body to achieve your fitness goals while fasting.