FITNESS

Staying Fit While Fasting: How ONE FC MMA Fighter Radeem Rahman Does It

  • What's your age and occupation?
    1 / 8 What's your age and occupation?

    I turn 32 this August and I am an instructor at Neue Fit (Lifestyle Studio).

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  • What's the toughest thing about maintaining your diet during the fasting month?
    2 / 8 What's the toughest thing about maintaining your diet during the fasting month?

    I have to change my diet and even training timing. During fasting, I eat high protein foods, and fibre and fruits in the morning to maintain my energy for the day.

    Related: Low-Carb Diet Tips: What To Eat If You’re On Keto Or Atkins

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  • What's your usual diet like, and what's your diet like during the fasting month? What are the specific foods you eat/avoid?
    3 / 8 What's your usual diet like, and what's your diet like during the fasting month? What are the specific foods you eat/avoid?

    During fasting, the window period to eat is early morning till 5.40 am. Most of the time, I eat oats and bananas. Beside mineral water, I also drink fruit juice and dairy products such as milk or yoghurt. I avoid food that is high in sugar and salt, fried food and food containing chocolate or caffeine.

    Sodium can dehydrate the body and impact its ability to absorb fluids. Foods that contain large amounts of sugar are often high in calories but poor in nutritional value. While these foods provide the body with instant energy, the energy is generally short lived. Foods that contain chocolate or caffeine can cause the body to lose fluids, salts and other important minerals needed during the day. During fasting month, I will try my best to eat protein-rich food, fruits, baked nuts and fibre-rich food.

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  • How are your usual workouts like, and what's your training like during the fasting month? What are the specific exercises you stick to and recommend?
    4 / 8 How are your usual workouts like, and what's your training like during the fasting month? What are the specific exercises you stick to and recommend?

    Normally, I train 3 to 4 hrs a day, with one session in the morning and one in the afternoon. During fasting, I only train at night and only 1 session daily. During Ramadan, it is not a time to push your limits or set personal records but it is just to maintain your fitness. You can do any form of exercise as long as they’re not too physically gruelling.

    If you are training martial arts, you can sit out on the rolling or sparring. You only train for your fitness and technique. Most of the time, I go for a run at 4am and do bodyweight workouts such as squats, push-ups and sit-ups. After breaking fast, I train a session of either Muay Thai or Brazilian Jiu-Jitsu (BJJ).

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  • How do you stay motivated to exercise during the fasting month?
    5 / 8 How do you stay motivated to exercise during the fasting month?

    For me, I am still active competing in ONE Championship and it is important to take care of my body and be healthy.

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  • How do you deal with any strength/fitness losses during this period?
    6 / 8 How do you deal with any strength/fitness losses during this period?

    During this period, I am more focused on improving my technique as I know that I’ll lose my strength and explosiveness. I may lose my strength and fitness but I gain techniques through drilling.

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  • How do you cope with the feeling of hunger during the day?
    7 / 8 How do you cope with the feeling of hunger during the day?

    It is important to eat properly in the morning so that I can last till breaking fast. To kill time during the day, I teach and if am at home, I watch movies, play video games or go out with family.

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  • What advice do you have for people who want to keep fit during this period?
    8 / 8 What advice do you have for people who want to keep fit during this period?

    Have a balanced diet and remember that this period is just to maintain your fitness.

    All images from @radeemrahman

    By Gilbert Wong, Men’s Health Content Producer

    Related: How To Train Like An MMA World Champion

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