Free Workout Programs RAMADAN weight loss in 28 days (2023)
4 Rest Day Sunday, April 18
WEEK 2
6 Rest day Tuesday, April 20: 4.18am, 8.09pm
7 Rest day Wednesday, April 21: 4.15am, 8.11pm
10 Rest Friday, April 23: 4.11am, 8.14pm
12 Rest Sunday, April 25: 4.06am, 8.17pm
WEEK 3
14 Rest Tuesday, April 27: 4.01am, 8.21pm
19 Rest Sunday, May 2: 3.49am, 8.29pm WEEK 4
20 Rest Tuesday, May 4: 3.45am, 8.32pm
22 Rest Friday, May 7: 3.37am, 8.37pm
24 Rest Sunday, May 9: 3.33am, 8.40pm
WEEK 5
27 Rest Tuesday, May 11: 3.29am, 8.43pm
28 Mark day 28 as complete Duration: 30 DaysLocation: At HomeWorkouts: 2 - 3 per weekYou`ll need: Yoga mat, equipment is optionalFocus: Full body, mainly absLevel: BeginnerCardio: Low impactThis program does not apply for diabetes, pregnant women and illness patients.
What to eat and drink to incorporate with this workout plan:During Ramadan you may have mild dehydration, avoid salty foods as much as you can. After breaking the fast, make sure the foods you eat provide a balance of starchy foods, including wholegrains (your main source of energy), fruit and vegetables (vitamins and minerals), protein-rich foods.
This program focuses on fat loss, you might still keep your carbs intake in moderation, increase more fruits, proteins and liquid consumption. If you have headaches, tiredness and difficulty concentrating before/during/after workouts, reduce training time, take longer/more breaks or stop completely. If you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water and stop the workout.
How long does it take to see the results? Results depend on your goals. For example if you set your goal is to get round, and firm booty, you can see results in a couple of weeks. If you set your goal is to grow bigger bubble butt, fuller hips, for some people it takes months, others might take years to reach their goals. That’s why it is called a fitness journey, we work to maintain being fit and healthy for life. Should I do all the videos recommended in a day or just pick one? Try your best to complete all the workouts listed for each day. Rest whenever your body needs but challenge yourself to catch up with the level recommended When is the best time to workout? The best time to train your abs is in the morning. For cardio, HIIT, fat loss and booty gain it is better not 2 hours before bed time How much is the rest time between each video? 5 to 10 minutes Can I workout during menstruation? As long as you feel good, go ahead, if the flow is heavy, try yoga and stretching instead or just rest I’m too skinny, which workout to gain weight? For effective weight gains and lose lower belly fat, reduce bloating: divide your meals in small portions, stick with natural healthy proteins and carbs choices, sugary foods are not ideal before workouts, less cardio/HIIT I’m over weight, which workout to lose weight? For effective fat loss and weight loss: try half day intermittent fasting, eat healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body. Is the breast lift program reduce or make the boobs bigger? The program will help burn the fat around your arms, armpits, bra and boobs area, tone and lift up your breasts, make your boobs looks more round and perkier. It’s too hard for me, what can I do? Take more short breaks, reduce training time and repetitions. Remember to challenge yourself to catch up with the routine recommended It’s easy for me, better options? Youtube programs are composed suitable for all fitness levels. More intense training with equipment and difficulty levels on InShape App My muscles feel sore the next day, should I continue with the schedule? No. Give yourself an extra day off to complete recover before starting new workout. However if for example your booty is sore today, you can switch to upper body or abs then it can be done without any additional rest. Should I wear bra during chest workouts? Yes, wearing a good sport bra, with no pushup will support your muscles during the movements, with and without weight training. It also helps support your chest against gravity during cardio/hiit. However, let your skin breathe while you sleep. Stretching is optional. What is half day intermittent fasting for weight loss and lose belly fat? If your day begins at 7 am, you can workout when you wake up, drink enough water and have your first meal at 13 or 14 pm. How not to lose booty gains while you focus on abs? Obviously to get abs we slow down proteins and carbs intake, it affects your gains. How to effectively lose oversized breasts? Your breasts are made from fatty tissues, underneath your breasts are chest musclesTo lose oversized breasts, lose weight (lose fat) + workout to firm up and lift saggy skin How to effectively grow bigger boobs? Your breasts are made from fatty tissues, underneath your breasts are chest muscles
Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam ❤
Wednesday 14 – 4.32am, 7.59pm
Monday, April 19: 4.20am, 8.07pm
Monday, April 19: 4.20am, 8.07pm
Saturday, April 24: 4.08am, 8.16pm
Monday April 26: 4.04am, 8.19pm
Rest Wednesday, April 28: 3.59am, 8.22pm
Thursday, April 29: 3.57am, 8.24pm
Saturday, May 1: 3.51am, 8.27pm
Rest Wednesday, May 5: 3.42am, 8.34pm
Monday, May 10: 3.31am, 8.42pm