First of all, selamat berpuasa kepada semua pembaca Islam and yeah, happy merdeka for all Malaysians as well. With puasa starting tomorrow (I know I know…I would be sembahyang terawih now…hahaha), following are some quickfire questions about senaman, pemakanan dan kecergasan pada bulan puasa.
For for more details – you can also refer to my post “Your Ramadhan Training Guide”
10 Soalan Senaman, Pemakanan Pada Bulan Ramadhan
- 1.
Bole bersenam ketika berpuasa?
Yes bole tetapi ia bergantung kepada bentuk senaman. - 2.
Bila boleh bersenam cardio?
Yup bole, especially if you are looking to bakar lemak, senaman cardio 30-45 minit sebelum berbuka adalah sesuai kerana selepas itu, anda dapat mengembalikan tenaga ketika berbuka. - 3.
Intensiti senaman pulak?
Well, take it easy la….you are not training untuk performance tetapi untuk pembakaran lemak. Kalau anda berasa pening etc..than stop. Exercising tanpa bekalan air aint easy. - 4.
Latihan pemberat (weight training) camane?
Dont do weight training sebelum berbuka. Selepas berbuka its ok. - 5.
Kalau buat weight training while fasting?
If you degil jugak and do weight training ketika berpuasa, first of all your body will have no energy for a quality workout dan yang kedua, your body akan memecahkan otot untuk sumber tenaga – so you rugi je! - 6.
Untuk berbuka, nak makan apa?
A balanced meal ataupun makanan seimbang. Obviously you should enjoy yourself but makan perlahan-lahan, ia mengambil masa lebih kurang 20 minit untuk berasa kenyang. - 7.
Kurma menggemukkan tak?
I love kurmas but yeah, they are loaded with sugar so dont eat too many. The exact number of calories would depends on the type, size etc. - 8.
Will you lose weight during puasa?
Yeah most probably….no matter how much you eat during puasa, most of us will lose weight during puasa. - 9.
Imsak nak makan apa?
Depends on how much time you have la. For me, I look for something quick, easy dan makanan yang membekalkan tenaga yang berterusan – complex foods. Jadi saya biasanya makan, wholewheat cereal, susu dan banyak minum air. - 10.
I will train during ramadhan?
Yup. Biasanya I’ll stop training to rest etc, tetapi tahun ini saya akan terus workout dan main futsal tetapi not as much la….probably 1-2 kali seminggu.
September 1st, 2008 at 2:57 pm
Thanks for the tips. I was wondering, how the heck am I suppose to lose fat during bulan puasa. I guess I can still jog…
September 2nd, 2008 at 10:38 am
kevin, when will ur fat burner stock made available?appreciate if u could update me.really need one tho its fasting month.
September 2nd, 2008 at 3:50 pm
bem69 – yup can still job but take it easy… “listen” to your body.
sya – not at the moment. will update nanti.
September 3rd, 2008 at 3:53 pm
Just to share my experience during this holy Ramadhan. Firstly, I’ve freeze my gym membership for this month. No point continue pays for it when u know u dont have time to do it. People say go after buka, but honestly speaking, after indulging with so many glorious food, it’ll take at least another 2 hrs for the food to settle down :-)
by that time it’s already close to 10pm and close to sleeping time. Tomorrow have to go up early for sahur somemore.
Weekend, well, weekend is reserved for outside berbuka with family and frens, if not at their houses normally in hotels.
So the only exrcise left to do is just weight training at home around 10pm tu lah. it wont take no more than 1/2 hour. have to keep fit as I have 2 running events to participate during Syawal. I dont wanna get all flabby when the running starts :-)
p/s: It really takes extra effort to continue even with this simple exercise during fasting month, so god pls help me. :-)
September 3rd, 2008 at 4:46 pm
thanx for da tips…xbersenam dibulan puase pon xboleh juga…bdn tak trun2la kalau mcm tu….that’s for my opinion….
September 5th, 2008 at 2:17 pm
salam ramadan kevin. thanx for da post.
September 6th, 2008 at 9:18 pm
arch808 – very true….i find it extremely difficult to train during puasa as well. in fact i hardly do la.
zaf – yeah ia adalah pilihan masing2.
shy_a – you are welcome. thanks for droppin by.
September 7th, 2008 at 8:19 am
Next year I’m gonna freeze my membership fee. This year is a lesson for me lah kot.
Tadi was my first gym going during Ramadhan.
7.19 Buka.. Big Breakfast at Dome..
8.00 Solat Maghrib
8.10 Arrive at gym.. perut still to full to comsume my whey … so stim bath dulu
8.15 Tonggang whey…
8.17 Stretching
8.30 3 set of dumbell bicep curl
8.40 3 set of barbell bicep curl
8.50 2 set of romanian tricep curl.. tak sempat yang the 3rd one
9.00 FF nak tutup…
memang rushing lah… tak best langsung…
September 7th, 2008 at 11:46 am
Kevin,
kalau orang lain sibuk nak turunkan berat badan. saya pula risau sebab saya memang dah kurus 178/63kg. Bila puasa makin kurus. saya plan untuk ke gym lepas raya.
September 7th, 2008 at 11:56 pm
zhren – if you are looking to tambahkan berat badan, I suggest you browse the blog for weight gain posts or take a look at my fitness book.
September 8th, 2008 at 4:31 pm
hi kev…
so far i dont have problem workout during fasting… 30 min cardio b4 buka puasa… then rest for buka puasa about 30 min then sambung for weight training… btw kev, is that ok with that routine? or i shd change it?
September 13th, 2008 at 10:11 am
morning Kavin..to day u r having talk @ MPH One Utama at 3pm right. what kinda topic u going to discuss about brotha. is’t more on diet n working out during Ramadhan month? i luv to attand but not sure have enough time or not
September 13th, 2008 at 3:59 pm
what type of workout suits the fasting month ar, if im planning to cut? full body workout is a good idea tak?
September 15th, 2008 at 10:35 pm
apan – full body workout would be a form of weight training. so if you wanna do that, yeah you can but after berbuka only.
September 16th, 2008 at 5:28 pm
caya lah! finally there’s something that us Malaysians can relate to when it comes to health and fitness..a customized one. bravo kevin! u got yourself a loyal reader here;)
September 20th, 2008 at 11:57 pm
one more thing, ramai suka tidur balik after imsak. Don’t do that. tidur lepas makan is not good for our health. Bersenamlah…
September 21st, 2008 at 6:04 am
Bersenam dalam bulan puasa sebenarnya lebih menyihatkan badan tetapi jangan la over sangat mcm bukan dalam bulan puasa. Ia dapat mengelakkan kita dari rasa menngantuk..Terutama selepas bersahur. saya dah cuba and that’s really work. U akan terasa fresh the whole day. Jadi bulan puasa bukan la alasan untuk tidak besenam
September 22nd, 2008 at 5:07 pm
i lepas slaloo nye time sahur makan nasi….so brape mse sye perlu rehatkn perut nie ek..i slaloo nye lpas sahur i tido…
September 27th, 2008 at 1:39 pm
thanx for info.that’s great!
October 5th, 2008 at 1:29 pm
betulkah mitos mengatakan kalau kita melakukan senaman angkat beban/berat kemudian dicampur dengan berjogging akan menyebabkan bahagian ‘chest’ kita akan mengendur kebawah (jatuh)?
August 25th, 2009 at 9:47 am
Boleh tak after bersahur i nak pergi jogging dalam 20 minutes? Adakah ianya akan berkesan untuk burn fats? THen, can anyone suggest what the best dish to take during berbuka and bersahur supaya kita dapat maintain our weight? Please..please..please
August 25th, 2009 at 12:02 pm
hi, kalau saya ambik weight gain tapi tak buat any senaman boleh ker badan saya naik?
August 25th, 2009 at 12:45 pm
hye kevin…
i’m planning to loose weight this fasting month ni..
ape yang i da buat sekarang is just mkn roti 2 keping with milo for sahur and take nasi separuh for buka..i’m actually tgh undergo dancing training sbb ade competition after raya..so i really need to get my body in shape before raya…i also do some streching after training…do u think its enough? i mean my meal tu btol tak? or should i add or reduce anything? looking forward to hear ffrom you…thanx kevin~ selamat berpuasa
August 25th, 2009 at 2:14 pm
@dior – nope. if you nak burn fat, do it sebelum berbuka but take it slow.
@jan – tak bole
@lil – one way or another, most people will lose weight during puasa but try to make sure you are not losing weight too drastically.
August 25th, 2009 at 3:05 pm
[...] 10 Questions – Panduan Senaman Bulan Puasa [...]
August 26th, 2009 at 2:56 pm
hi kevin, umur i 28 tinggi 152 berat 35kg. if i ambik weight gain n buat senaman squat, boleh membantu i naik kan berat badan ker..n berapa kali seminggu i kene buat senaman squat tu..
August 9th, 2010 at 2:53 pm
What if I plan to workout during lunch time…30 minutes on treadmill? Thanks