Don’t forget about a thing called workout

 

Mariam Nihal

Saudi Gazette



AS opposed to common belief that Ramadan is entitled to feasts and unfortunately becomes a month where inactivity is at its highest, there is no ground rule for this. Guaranteed Iftars and Sahoors are the highlight and going out has its own charm, but we always strive to find the right balance to keep off the weight. No one is going to serve you baked, wholegrain food with zero transfat. There’s the sambousas, kibbeh, kunafa and the rich food that we crave all day. But don’t worry. Instead of stressing out about not finding time to work out especially if you have guests most of the time, we found you a professional trainer who will help you keep off the inches. The best part is, you can do this at home.

Daniel Serpa has been a personal trainer at world-class properties and has trained especially those who use detox and de-stress programs. Eid’s coming around soon and while most of you plan to travel, feeling good is only optional. You want to fit into those outfits you have invested time and money in, fortunately for you, we give you access to our personal trainer you didn’t have to book for advice. Serpa currently works at Six Senses Zighy Bay in Oman. Their famous detox program involves a customized diet plan, personal training, spa treatments and other enjoyable wellness activities.

In an exclusive interview with Saudi Gazette, he created an effective workout that not only helps manage weight but will help you keep off and reduce inches if you pair it right with your diet. Remember, the easiest way would be to do these in order, one after the other by sets. For example: 2 sets of 15 reps of exercise 1, followed by 2 sets of 15 reps of exercise 2, and so on. You can go 2 or 3 laps depending on your stamina.

The Exercise



“During Ramadan some people exercise while they are fasting. Therefore, it can’t be too intense, since the energy reserves are not as full as they usually are. So a shorter workout is the best option,” Serpa said.

If you want to stay healthy and fit during Ramadan, this is an example of what you could be doing at home:

Warm up: To start, if you have a cardio machine in your house, you can start with 5 or 10 minutes, as long as you feel ready after. If you don’t have one, skipping rope or Jumping Jacks can be excellent exercises to get your heart rate going.



Exercise 1: Sitting Squats — Find a surface that is stable, strong and that stays at your knee level (better if a little below the knee) and basically sit on it and stand (squat movements). It’s a very basic movement, since we do it everyday, more than once. Critical aspects: Attention to your back, keep it straight and pay attention to the position of your knees, they should always be aligned with your toes.



Exercise 2: Push-Ups — classic push-ups are one of the best exercises to work chest and arms. Critical Aspects: keep your body in a plank position; avoid dropping your lower back. If you are not strong enough to do the push-ups correctly, start by putting your knees on the floor. Remember health comes first, so strengthen your posture before increasing the intensity.



Exercise 3: Burpees — This is a mix of exercise 1 and 2 with a little extra cardio in it!



Exercise 4: Forearm plank, both lateral and frontal. This is a core stabilization exercise that will help your posture and tighten up your abdominal muscles. If it is too hard, you can start with the knees on the floor as well.