Fouad El Fil

Hello everyone, Fouad’s here, and welcome to our final episode of the Ramadan mini-series. In this episode, we are going to shed light on the fundamental factors, that must be carried with you once the fasting month is over. In addition to important information to keep in mind throughout summer.

That being said let’s begin

Factor #1: how to scale up your training. Now that we are reaching the final days of Ramadan, it’s important to scale up your training and start incorporating High Intensity Interval Training Sessions. You can start by following a simple 1:1 Ratio as a start, where you workout for 1min and you rest another for a total of 8 to 10 rounds, completing 16-20mins in total.

Factor #2: To maintain a healthy digestive system, fibers should not be overlooked. Fibers are found in vegetables, fruits, whole grains. Wherever possible, place vegetables with each meal, snack on fruits. Don’t peel the skin of a fruit, Peels are rich in fibers, vitamins, minerals and antioxidants, making them one of the nutritious part of a plant

Factor #3: Start skipping your mid-day naps. We are drawing closer to an end of fasting, which means you will be back to eating regularly, and working in full condition. So, reducing the amount of naps during mid-day will regulate your sleep rhythm.

Factor #4: if you are still cheating with bad behaviors such as smoking, I suggest you stop that now, and consider your own health and those around you. It’s important to remind you what we have recently learned and that people who have cardiorespiratory problems and/or diabetes problems, are vulnerable against COVID-19. That being highlighted, I suggest you re-consider your smoking habits.

Random Fact: Watermelon. Watermelon contains citrulline an amino acid that may increase the level of nitric oxide in your body which helps blood vessels to dilate. Watermelon is also rich in many vitamins and mineral, such as Vitamins A, B6 and C, in addition to Magnesium and Potassium. So Briefly, snacking on a watermelon piece, will hydrate you and benefit you from its massive resources.

Fact #5: The Golden Rules to follow post Ramadan:

- Always Hydrate Yourself.

- Pay attention to your meal portion

- Exercise daily, for it benefits you holistically

- Get a good night rest… Rest is the MVP of the Body-Mind Relationship

Fact #6: Do not binge in eid days. Do not overeat at each gathering. Make sure to eat in a micro-portion the sweets that’s gonna be offered. The high caloric / high sugary pastries will add to your Total Daily Caloric Intake without you even noticing. Although it may not reverse the positive effects of fasting, yet It will cause you an energy crash, and you will feel sleepy.

Now that we have come to an end, let me just highlight an important reminder to all the fitness enthusiasts.

Regarding weight loss, bulking, or performance plans post Ramadan. I would suggest you start with NOW. Where you are now, what is your level of conditioning, what data does your BCA (body composition analysis) gives us, and what is your ultimate goal. A great step is to get yourself checked through Elphman System’s detailed analysis and athleticism test and as we put you on a guided plan and track your procedure.

I would like to thank you personally for following up in our Ramadan Mini-Series. It was a blessing to work on this, and I hope you have benefited from the Information we share, and always remember.

When all is said and done

One system to rule them all

A system you can Trust

Elphman System

In this episode I'm highlight the importance of "Swaping", how to swap unwanted food that may contribute to weight gain, with greater alternatives, home made recipes, how to swap unconscious behaviors for awareness, how to swap the aesthetics pursuit for health. 

In this episode I am describing the fundamental factors that keep the individual healthy during Ramadan. How to Understand our body and how to help ourselves mentally and physically to rip the benefits of this Holy month.