RAMADAN full body fat loss, get inshape in 4 weeks (2025)
WEEK 1
WEEK 2
WEEK 3
WEEK 4
RAMADAN Full Body Fat Loss & Inshape
Ramadan is a sacred month of fasting, reflection, and spiritual growth for Muslims worldwide. While fasting from dawn to sunset, it’s essential to maintain a healthy lifestyle that supports your physical and mental well-being. This Full-Body Fat Loss, Tone, and Sculpt Workout Program is specifically designed to help you stay active, lose fat, and build lean muscle during Ramadan without compromising your energy levels or spiritual commitments.
This program combines strength training, cardio, and flexibility exercises to maximize fat loss, tone your muscles, and sculpt your body. It also includes a detailed diet guide to ensure you’re fueling your body with the right nutrients during Suhoor (pre-dawn meal) and Iftar (evening meal). Additionally, I’ll provide lifestyle tips to help you balance your fitness goals with the spiritual and social aspects of Ramadan.
- Workouts: 5 days per week
- You`ll need: Yoga mat, equipment is optional
- Focus: Full Body
- Level: Beginner, Intermediate
- Cardio: medium high
Ramadan Diet Guide for Fat Loss & Muscle Retention
Fasting alters your metabolism, making proper nutrition essential for fat loss and muscle preservation. Here’s a structured meal plan for Suhoor and Iftar to support your goals.
Suhoor (Pre-Dawn Meal) – Sustained Energy & Hydration
✔ Complex Carbs – Oats, quinoa, brown rice, whole grain bread for long-lasting energy.
✔ Protein Sources – Eggs, Greek yogurt, cottage cheese, lean meats to prevent muscle breakdown.
✔ Healthy Fats – Avocados, nuts, seeds, and olive oil for satiety.
✔ Hydration – Plenty of water and electrolyte-rich drinks (coconut water, lemon water).
✔ Avoid Sugary & Processed Foods – Prevents energy crashes and unnecessary fat storage.
Iftar (Breaking Fast) – Replenish & Refuel
✔ Start with Dates & Water – A natural, quick energy source and hydration boost.
✔ Lean Proteins – Chicken, fish, tofu, or legumes to rebuild muscle.
✔ Healthy Carbs – Sweet potatoes, whole grains, or lentils for energy replenishment.
✔ Vegetables & Fiber – Supports digestion and promotes fullness.
✔ Healthy Fats – Nuts, olive oil, and avocado for hormone balance.
✔ Portion Control – Avoid overeating to prevent sluggishness and fat gain.
Post-Iftar (After Taraweeh Prayers) – Recovery & Muscle Repair
✔ Protein-Rich Snack – Protein shake, Greek yogurt, cottage cheese to support muscle recovery.
✔ Hydration & Herbal Teas – Water, green tea, or peppermint tea to aid digestion and relaxation.
Lifestyle Tips for Ramadan
1. Hydration: Drink at least 7- 8glasses of water between Iftar and Suhoor to stay hydrated.
2. Sleep: Aim for 6-8 hours of sleep per day. Consider taking short naps if your schedule allows.
3. Timing: Schedule workouts 1-2 hours after Iftar when you have the most energy.
4. Moderation: Avoid overeating during Iftar. Focus on portion control and mindful eating.
5. Spiritual Balance: Incorporate light physical activity like walking after Taraweeh prayers to stay active without overexertion.
-------
IMPORTANT: Be recovered for your sessions, get enough sleep regularly and listen to your body.
Begin with 1 video per day or do all as your strength levels/schedules.
Rest 2 weeks before you start a new program
Frequently Asked Questions
Collapse AllInspired And Motivated Community
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 ❤