Happy Ramadan, champions! Wishing you all a blessed Ramadan 🌙🔥
Ramadan is a month of worship, and it's literally a golden opportunity if you want to lose weight or treat insulin resistance. Why?
Because during it, we practice one of the most powerful types of fasting: Dry Fasting (no water, no coffee, no food). This creates a perfect reset for the body.
The secret isn't in the number of fasting hours; the secret is: What happens the moment you break your fast? This post contains the essential summary you can follow all month. Save it so you can come back to it whenever you feel like giving up.
⚠️ Golden Rule: No goal without a price. If you're waiting for a magic pill or a solution without effort, then you're wasting your time. Change your mindset; that feeling of deprivation is just an idea in your head. The truth is, you're making a decision for your health and your body.
What should you start with in Ramadan, and what should you be mindful of?
Break your fast with: ✔️ Water ✔️ Natural soup ✔️ 1 to 3 dates max
After that, your plate should be: 🥩 Protein (chicken - meat - fish) 🥗 Lots of vegetables 🍚 A small amount of carbs on the side (rice or potatoes)
If you take a lot of snacks in between, trust me, you'll lose control. And the first invitation you get where you say "I'm on a diet"... you'll find yourself a week later not working out and not sticking to your diet.
Start your meal with your usual order: start with protein and salad, then carbs. If there's dessert, have a small piece. Forget the idea of eating until you can't breathe and then moving on to dessert.
Dopamine is nice, and food is nice... but your health is more important. This applies if you're not an athlete or weren't working out before. If you work out, have a good body fat percentage, and muscle mass, that can be a mitigating factor. So make it your goal that by next Ramadan, you'll be an athlete, or at least practicing some form of exercise with a low body fat percentage.
Stay away from: 🚫 Sugary Ramadan juices (sugar on an empty stomach). If you want it once in a while, or if you have diabetes, avoid it completely. 🚫 Sweets/desserts daily. 🚫 Fried foods... daily. Their calories alone could leave you needing a whole fitness training team after Ramadan just to lose weight. If your mentality is "kill me today and revive me tomorrow," you need to rethink things.
If you're going to eat dessert... make it once a week, not every day. You'll tell me, "I'll fit it into my calories"? It starts with a small piece of kunafa, and it ends with you monopolizing the entire dish. Your family will be looking for you, only to find you've taken the whole kunafa tray with juice and went full stealth mode... I don't exist at all in that scenario 😅. Don't reach that point.
Drink water, coffee (after Iftar, not before Suhoor), or sugar-free herbal teas.
Follow a Low Carb system (protein + vegetables + a small amount of carbs daily) if you want to lose weight.
My dear Gym people who want to get in shape, Carb Cycling is what I rely on during Ramadan: a high-carb day and a low-carb day.
Suhoor (Pre-dawn meal): It can be: – 3-4 eggs (omelet with natural butter) + yogurt – A big plate of ful (fava beans) with hot oil or olive oil + cucumber and tomato + Greek yogurt – Cottage cheese + olive oil and vegetables
It's up to you and your calories: you can include carbs like brown toast or oats if you still have calories left, or you can go keto. And have walnuts and nuts in general, around 10-20 grams.
The important thing is, if you're not an athlete, managing your food along with fasting will help improve your health for the better. It's hard to say one system fits everyone, but I can give you awareness about the various food choices and the problems we face at any gathering or with ourselves.
In summary: If you want to regulate your blood sugar and lose weight, a few simple adjustments during the holy month will make a difference. We are in a month of worship and maintaining family ties, so we'll try to control our eating a bit and choose from the various options in front of us. There will definitely be options with fewer calories that satisfy you, benefit you, and make excessive sugars the last option.
In short: Losing weight requires consistency, and it's not just the diet that makes you lose weight. If you practice any form of exercise, your body weight is appropriate, your body fat percentage isn't high, and you have a decent amount of muscle, this will give you more leeway to sometimes (not always) eat what you feel like without depriving yourself... but only after you've gotten your health in order first.
1️⃣ **Strengthens Chest Muscles** – Push-ups are one of the easiest home workouts! No equipment needed—just a solid surface. 💪 #HomeWorkout#NoEquipment
2️⃣ **Targets Front Shoulders (Near Chest)** – Perfect for strengthening the area between your chest and front delts. A must-do for everyone, not just bodybuilders! #ShoulderStrength#FunctionalFitness
3️⃣ **Engages Core Muscles (Like Plank!)** – Yes! Push-ups work your abs too, making them a killer multi-muscle exercise. #CoreWorkout#AbPower
4️⃣ **Boosts Strength & Energy** – Anyone who’s done push-ups consistently for a month confirms: huge energy and power gains! ⚡ #MorePower#StayActive
5️⃣ **Activates Fat Burning** – Like all muscle-building exercises, the micro-tears in muscles speed up metabolism during recovery. 🔥 #BurnFat#MetabolismBoost 6️⃣ **Transforms Your Entire Body** – Works multiple muscles, burns fat, and builds strength—a full-body game-changer! #BodyTransformation#PushUpPower
Here’s a quick guide to your **4 effective ab workouts at home**, targeting core strength and definition:
### **1. Floor Crunches** - How to do it**: Lie on your back, knees bent, feet flat. Place hands behind your head (don’t pull your neck). Engage core, lift shoulders off the floor, and slowly lower. - Focus**: Upper abs. - Reps**: 3 sets of 15–20.
### **2. Alternate Heel Touches** - **How to do it**: Lie on your back, knees bent, feet flat. Lift shoulders slightly, reach right hand to right heel, then left hand to left heel in a controlled motion. - **Focus**: Obliques (side abs). - **Reps**: 3 sets of 12–15 per side.
### **3. Bicycle Crunches** - **How to do it**: Lie on your back, hands behind head. Bring right elbow to left knee while extending right leg, then switch sides in a pedaling motion. - **Focus**: Entire core + obliques. - **Reps**: 3 sets of 10–12 per side.
### **4. Hip Twist Plank** - **How to do it**: Start in a forearm plank. Rotate hips to tap one side to the floor, then the other, keeping core tight. - **Focus**: Deep core + obliques. - **Reps**: 3 sets of 8–10 twists per side.
Pro Tips**: - Form > speed**: Control movements to avoid strain. - Breathe**: Exhale on exertion (e.g., when crunching up). - Add intensity**: Hold weights for heel touches or wear ankle weights for bicycle crunches.
#AbGoals** 💪🔥 Stick to this routine **3–4x/week** paired with cardio & clean eating for visible results!
Would you like modifications for beginners or advanced variations? 😊
🔥 تمارين البطن الأربعة الأقوى في المنزل (بدون معدات!) 🔥
###1. كرانش الأرضي (للتخلص من الكرش العلوي) - **الطريقة**: استلقي على ظهرك، اثني ركبتيك، وارفع كتفيك للأعلى مع ضغط البطن. **تنفس بطيء وتحكم!** - **التركيز**: عضلات البطن العليا. - **التكرار**: 3 جولات × 15-20 مرة.
### **2. لمس الكعبين بالتناوب (لجوانب حادة 🔪)** - **الطريقة**: نفس الوضع السابق، ولكن انحرف يمينًا ويسارًا ببطء ولمس كعبك بيدك. **احرص على عدم جر الرقبة!** - **التركيز**: الجوانب (الأسطوانات). - **التكرار**: 3 جولات × 12-15 لكل جانب.
### **3. الكرانش الدراجة (لشد البطن بالكامل 🚴♂️)** - **الطريقة**: حركة الدراجة الهوائية في الهواء مع مرفق مقابل ركبة. **كلما أبطأت زادت النتيجة!** - **التركيز**: البطن السفلي والجوانب. - **التكرار**: 3 جولات × 10-12 لكل ركبة.
### **4. بلانك مع لف الحوض (للقوة الانفجارية 💥)** - **الطريقة**: في وضع البلانك، لف حوضك ليمين ويسار مع البقاء مشدودًا. **هذا التمرين يحرق الدهون المخفية!** - التركيز**: العضلات الداخلية + الجوانب. - التكرار**: 3 جولات × 8-10 لفات لكل جهة.
🎯 نصائح مدمرة:** - لا تتنفس بعنف** (زفير عند الانقباض، شهيق عند الاسترخاء). - لتحكم > السرعة** (مافي فائدة لو تعمل 100 مرة بفورم خاطئ!). - **زود الصعوبة؟** اضغط على عضلات بطنك 3 ثواني قبل النزول!
💡 خلينا صريحين:** النتائج تبان بعد 4 أسابيع لو داومت 4 مرات أسبوعيًا + غذاء صحي!
Ab workouts don’t burn belly fat—they build the muscles underneath. To reveal your abs faster, combine them with DIET & CARDIO!**
### **How to Get Visible Abs:** 1️⃣ **DIET IS KEY** - Eat in a **caloric deficit** (burn more than you consume). - High **protein**, fiber, low sugar & processed fats.
2️⃣ **CARDIO FOR FAT LOSS** - Running, cycling, HIIT (3-4x/week).
_CMA_
Happy Ramadan, champions! Wishing you all a blessed Ramadan 🌙🔥
Ramadan is a month of worship, and it's literally a golden opportunity if you want to lose weight or treat insulin resistance. Why?
Because during it, we practice one of the most powerful types of fasting: Dry Fasting (no water, no coffee, no food). This creates a perfect reset for the body.
The secret isn't in the number of fasting hours; the secret is: What happens the moment you break your fast?
This post contains the essential summary you can follow all month. Save it so you can come back to it whenever you feel like giving up.
⚠️ Golden Rule: No goal without a price.
If you're waiting for a magic pill or a solution without effort, then you're wasting your time. Change your mindset; that feeling of deprivation is just an idea in your head. The truth is, you're making a decision for your health and your body.
What should you start with in Ramadan, and what should you be mindful of?
Break your fast with:
✔️ Water
✔️ Natural soup
✔️ 1 to 3 dates max
After that, your plate should be:
🥩 Protein (chicken - meat - fish)
🥗 Lots of vegetables
🍚 A small amount of carbs on the side (rice or potatoes)
If you take a lot of snacks in between, trust me, you'll lose control. And the first invitation you get where you say "I'm on a diet"... you'll find yourself a week later not working out and not sticking to your diet.
Start your meal with your usual order: start with protein and salad, then carbs. If there's dessert, have a small piece. Forget the idea of eating until you can't breathe and then moving on to dessert.
Dopamine is nice, and food is nice... but your health is more important.
This applies if you're not an athlete or weren't working out before. If you work out, have a good body fat percentage, and muscle mass, that can be a mitigating factor. So make it your goal that by next Ramadan, you'll be an athlete, or at least practicing some form of exercise with a low body fat percentage.
Stay away from:
🚫 Sugary Ramadan juices (sugar on an empty stomach). If you want it once in a while, or if you have diabetes, avoid it completely.
🚫 Sweets/desserts daily.
🚫 Fried foods... daily. Their calories alone could leave you needing a whole fitness training team after Ramadan just to lose weight. If your mentality is "kill me today and revive me tomorrow," you need to rethink things.
If you're going to eat dessert... make it once a week, not every day.
You'll tell me, "I'll fit it into my calories"? It starts with a small piece of kunafa, and it ends with you monopolizing the entire dish. Your family will be looking for you, only to find you've taken the whole kunafa tray with juice and went full stealth mode... I don't exist at all in that scenario 😅.
Don't reach that point.
Drink water, coffee (after Iftar, not before Suhoor), or sugar-free herbal teas.
Follow a Low Carb system (protein + vegetables + a small amount of carbs daily) if you want to lose weight.
My dear Gym people who want to get in shape, Carb Cycling is what I rely on during Ramadan: a high-carb day and a low-carb day.
Suhoor (Pre-dawn meal):
It can be:
– 3-4 eggs (omelet with natural butter) + yogurt
– A big plate of ful (fava beans) with hot oil or olive oil + cucumber and tomato + Greek yogurt
– Cottage cheese + olive oil and vegetables
It's up to you and your calories: you can include carbs like brown toast or oats if you still have calories left, or you can go keto.
And have walnuts and nuts in general, around 10-20 grams.
The important thing is, if you're not an athlete, managing your food along with fasting will help improve your health for the better. It's hard to say one system fits everyone, but I can give you awareness about the various food choices and the problems we face at any gathering or with ourselves.
In summary:
If you want to regulate your blood sugar and lose weight, a few simple adjustments during the holy month will make a difference.
We are in a month of worship and maintaining family ties, so we'll try to control our eating a bit and choose from the various options in front of us. There will definitely be options with fewer calories that satisfy you, benefit you, and make excessive sugars the last option.
In short: Losing weight requires consistency, and it's not just the diet that makes you lose weight.
If you practice any form of exercise, your body weight is appropriate, your body fat percentage isn't high, and you have a decent amount of muscle, this will give you more leeway to sometimes (not always) eat what you feel like without depriving yourself... but only after you've gotten your health in order first.
#EZ_Fitness #CoreStrength #صحة_وظيفية #تدريب_اونلاين #OnlineCoaching #Fitness #Health #اللياقة #الرياض #مصر #الإمارات #الكويت
2 days ago | [YT] | 0
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_CMA_
Leg day routine | Thigh and leg blasting exercises #LegDay#LegWorkout #FitnessMotivation #Bodybuilding #GymLife
4 months ago | [YT] | 0
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_CMA_
Push-Up Benefits):**
1️⃣ **Strengthens Chest Muscles** – Push-ups are one of the easiest home workouts! No equipment needed—just a solid surface. 💪 #HomeWorkout #NoEquipment
2️⃣ **Targets Front Shoulders (Near Chest)** – Perfect for strengthening the area between your chest and front delts. A must-do for everyone, not just bodybuilders! #ShoulderStrength #FunctionalFitness
3️⃣ **Engages Core Muscles (Like Plank!)** – Yes! Push-ups work your abs too, making them a killer multi-muscle exercise. #CoreWorkout #AbPower
4️⃣ **Boosts Strength & Energy** – Anyone who’s done push-ups consistently for a month confirms: huge energy and power gains! ⚡ #MorePower #StayActive
5️⃣ **Activates Fat Burning** – Like all muscle-building exercises, the micro-tears in muscles speed up metabolism during recovery. 🔥 #BurnFat #MetabolismBoost
6️⃣ **Transforms Your Entire Body** – Works multiple muscles, burns fat, and builds strength—a full-body game-changer! #BodyTransformation #PushUpPower
6 months ago | [YT] | 0
View 0 replies
_CMA_
7 Shoulder-Blasting Exercises – A Complete Plan for Power and Symmetrical Shape
#ShoulderWorkout #MuscleBuilding #StrengthTraining #FitShoulders #GymMotivation #Bodybuilding #FitnessPlan #WorkoutRoutine #ShoulderGains #NoPainNoGain #TrainHard #FitLife #GymLife #BuildMuscle #PerfectPhysique
6 months ago | [YT] | 1
View 0 replies
_CMA_
Here’s a quick guide to your **4 effective ab workouts at home**, targeting core strength and definition:
### **1. Floor Crunches**
- How to do it**: Lie on your back, knees bent, feet flat. Place hands behind your head (don’t pull your neck). Engage core, lift shoulders off the floor, and slowly lower.
- Focus**: Upper abs.
- Reps**: 3 sets of 15–20.
### **2. Alternate Heel Touches**
- **How to do it**: Lie on your back, knees bent, feet flat. Lift shoulders slightly, reach right hand to right heel, then left hand to left heel in a controlled motion.
- **Focus**: Obliques (side abs).
- **Reps**: 3 sets of 12–15 per side.
### **3. Bicycle Crunches**
- **How to do it**: Lie on your back, hands behind head. Bring right elbow to left knee while extending right leg, then switch sides in a pedaling motion.
- **Focus**: Entire core + obliques.
- **Reps**: 3 sets of 10–12 per side.
### **4. Hip Twist Plank**
- **How to do it**: Start in a forearm plank. Rotate hips to tap one side to the floor, then the other, keeping core tight.
- **Focus**: Deep core + obliques.
- **Reps**: 3 sets of 8–10 twists per side.
Pro Tips**:
- Form > speed**: Control movements to avoid strain.
- Breathe**: Exhale on exertion (e.g., when crunching up).
- Add intensity**: Hold weights for heel touches or wear ankle weights for bicycle crunches.
#AbGoals** 💪🔥 Stick to this routine **3–4x/week** paired with cardio & clean eating for visible results!
Would you like modifications for beginners or advanced variations? 😊
6 months ago | [YT] | 0
View 0 replies
_CMA_
🔥 تمارين البطن الأربعة الأقوى في المنزل (بدون معدات!) 🔥
###1. كرانش الأرضي (للتخلص من الكرش العلوي)
- **الطريقة**: استلقي على ظهرك، اثني ركبتيك، وارفع كتفيك للأعلى مع ضغط البطن. **تنفس بطيء وتحكم!**
- **التركيز**: عضلات البطن العليا.
- **التكرار**: 3 جولات × 15-20 مرة.
### **2. لمس الكعبين بالتناوب (لجوانب حادة 🔪)**
- **الطريقة**: نفس الوضع السابق، ولكن انحرف يمينًا ويسارًا ببطء ولمس كعبك بيدك. **احرص على عدم جر الرقبة!**
- **التركيز**: الجوانب (الأسطوانات).
- **التكرار**: 3 جولات × 12-15 لكل جانب.
### **3. الكرانش الدراجة (لشد البطن بالكامل 🚴♂️)**
- **الطريقة**: حركة الدراجة الهوائية في الهواء مع مرفق مقابل ركبة. **كلما أبطأت زادت النتيجة!**
- **التركيز**: البطن السفلي والجوانب.
- **التكرار**: 3 جولات × 10-12 لكل ركبة.
### **4. بلانك مع لف الحوض (للقوة الانفجارية 💥)**
- **الطريقة**: في وضع البلانك، لف حوضك ليمين ويسار مع البقاء مشدودًا. **هذا التمرين يحرق الدهون المخفية!**
- التركيز**: العضلات الداخلية + الجوانب.
- التكرار**: 3 جولات × 8-10 لفات لكل جهة.
🎯 نصائح مدمرة:**
- لا تتنفس بعنف** (زفير عند الانقباض، شهيق عند الاسترخاء).
- لتحكم > السرعة** (مافي فائدة لو تعمل 100 مرة بفورم خاطئ!).
- **زود الصعوبة؟** اضغط على عضلات بطنك 3 ثواني قبل النزول!
💡 خلينا صريحين:** النتائج تبان بعد 4 أسابيع لو داومت 4 مرات أسبوعيًا + غذاء صحي!
🔥
#تخسيس #تمارين_بطن #كرش #لياقة #جيم_منزلي #دايت #وصفات_صحية #رياضة #تحدي_الكرش #شد_البطن #لياقه #فيتنس #جسم_مثالي #تمارين_حارقة #تخسيس_الكرش #تحدي_30يوم #short
📌 للي يبي النتيجة أسرع:** جرب التمرين بعد صيام 12 ساعة (مثل قبل الفطور) لحرق دهون أسرع!
💬 رأيك يهمنا!** جرب التمرين وخبرنا في الكومنتات عن تحسنك بعد أسبوع 👇😍
6 months ago | [YT] | 1
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_CMA_
Ab workouts don’t burn belly fat—they build the muscles underneath. To reveal your abs faster, combine them with DIET & CARDIO!**
### **How to Get Visible Abs:**
1️⃣ **DIET IS KEY**
- Eat in a **caloric deficit** (burn more than you consume).
- High **protein**, fiber, low sugar & processed fats.
2️⃣ **CARDIO FOR FAT LOSS**
- Running, cycling, HIIT (3-4x/week).
3️⃣ **AB WORKOUTS (FOR DEFINITION)**
- Planks, leg raises, cable crunches (2-3x/week).
4️⃣ **BE PATIENT**
- Belly fat is usually the last to go! Stay consistent.
**#AbsAreMadeInTheKitchen #FatLoss #FitnessTips #Cardio #AbWorkout #GymMotivation #SixPack #FitLife**
---
Let me know if you want any tweaks! 🔥💪
6 months ago | [YT] | 0
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