During the month of Ramadan, Muslims are required to fast from sunrise to sunset. Thus, Muslim athletes would be highly concerned about maintaining their muscle mass and performance during this Holy Month. As a non-Muslim, I couldn’t truly say that I have experienced fasting and I that I know how to maintain muscle mass while fasting. However, I’ve interviewed some of my friends who practice fasting and are top competitive athletes. And here are their recommendations.
Thara Begum Yeo
First and foremost, it is important to note that the changes I’m making to my training and nutrition are what I feel suited for myself in the month of Ramadhan and might vary from individual to individual.
Let’s address my training routine first. My training time will be around 9 pm during the month of Ramadhan. Personally I feel, it is impossible to put on size during this month, so the best I can do for myself is to maintain/keep whatever gains I’ve made from the past months. My main goal in each workout is then to let blood flow into the exercised muscles and feel the ‘pump’ without overtraining (or training until failure). My training frequency will be about 4-5 times in a week, about 1 hour to 1 1/2 hour each time.
With regards to my nutrition, I will still ensure that my body receive enough macronutrients to hold my current muscle mass. This means that I will still break my fast with lean meat and complex carbohydrates and the same meal-plan after my workout at night. For the last meal before I start my fast, I will definitely include a serving of casein and a big bowl of steel cut oats. Most importantly, our muscles consist of 75% water, hence it is important to keep myself hydrated as much as possible. This means I will be drinking water (if possible with some sea salt to hold the water) when I break fast and when I start the fast. Occasionally, I will include watermelon to help keep myself hydrated, and to satisfy my sweet tooth as well.
Train hard, be consistent, be humble, and put your faith in God.Read More
Dirty bulk is vaguely defined as building muscle aggressively without any caring about how much fat you’ll gain along the way. Some people do it. And others prefer “lean bulking”, which means gaining muscle mass with minimal fat gain. I’m against dirty bulking. In my opinion, if you’re a bodybuilder, your goals are always to build or maintain as much muscle mass as possible while losing or maintaining as little fat as possible. It’s just that when you’re bulking, building muscle mass takes top priority and when you’re cutting, you focus on losing fat. However, you never totally abandon a goal while focusing on the other.Read More
Australian Strength Performance is a Melbourne-based performance centre that focuses on providing its clients with the the most science & experience backed training and nutrition programs. It was founded by Benjamin Siong. During his career Ben has worked with champion state and national athletes, bodybuilders and fitness models, including Miss Universe Australia 2011. However, it is his expertise in creating remarkable physiques in record time that has earned him the signature title of Body Composition Specialist.Read More
As a bodybuilder myself, I understand the sacrifices and difficulties one have to go through to obtain the perfect physique. Therefore, I respect all my brothers who are in this sport along with me. However, I have even higher respect for my sisters in the sport too, because other than just the strict diet and intense training, they have to face something we male bodybuilders will not – social stigma and also their not-so-anabolic natural hormonal environment.
Still, against all odds, Singapore somehow is able to produce a disproportionately high number of successful female bodybuilders. In this article I have a chance to interview three very successful and up-and-coming female bodybuilders. Read about their diet, training and their views on female bodybuilding and society.Read More
The Australian Strength Performance (ASP) is one of the best strength & conditioning coaching team in Australia. ASP takes pride in staying on the forefront of research and development of the best training techniques. Since its inception, Australian Strength Performance has strived to deliver world class athletes the science, nutrition and training that will make them the best in their fields. ASP was founded by Benjamin Siong, a Science Honours graduate from the University of Melbourne who has combined his extensive knowledge of the anatomical and psychological sciences with his passion for athletic development, physique conditioning and lifestyle enhancement. Ben has developed a team of highly experienced coaches who are experts in their respective fields, making ASP fully equipped to accommodate your specific training goals and set you on a path to success.
To those of you in Malaysia and Singapore, you guys have the chance to learn ASP’s scientifically-proven effective methods to bring your fitness and strength to the next level! ASP will be having their 2014 Strength Revolution Tour and they’ll be stopping by Penang, Kuala Lumpur and Singapore on these dates.
10 & 11 May 2014, 9am – 5pm
Jatomi Fitness @ Gurney Plaza
14 & 15 May 2014, 9am – 5pm
Jatomi Fitness @ The Weld
17 & 18 May 2014, 9am – 5pm
Here’s what you’ll learn during ASP’s comprehensive workshops.
- The science of hypertrophy
- Hypertrophy & functional training
- Important training variables to consider within hypertrophy and how to manipulate these to encourage growth and overcome plateaus
- Practical training
- Macro & micro nutrients
- Nutrient timing
- Practical training
To sign up for the Strength Revolution Tour, email email@example.com
Still not convinced? Check out ASP’s success stories!Read More
Being a bodybuilder isn’t an easy task. You have control your diet, limit alcohol and late nights out and toil it out at the gym. But you know what makes all these worse? People who don’t understand bodybuilding saying the following things to us.Read More