Sharani coaching Muhammad Haizal at the gym during Ramadan. — Photos: LIM BENG TATT/The Star
MAINTAINING a strict diet throughout Ramadan while faithfully observing his religious obligations, Muhammad Haizal Ariff Hassan managed to lose 11kg in just a month.
The machine operator, who is originally from Pahang and now works in Kepala Batas, Penang, initially weighed 115kg but has since dropped to 104kg.
He wanted to reach his ideal weight of 80kg to prevent any health risks in the future.
“I aim to lose weight and prevent health issues.
“I feel that going to the gym and practising a healthy lifestyle will help me achieve my goals,” he said, adding that he went to the gym daily during Ramadan after tarawih prayers.
Muhammad Haizal adopted a simple but disciplined strategy, which included limiting his carbohydrate intake to just once a week during the weekend, with rice or bread as an occasional treat.
On other days, he stuck to a strict diet and focused on protein-based and vegetable-only meals.
Khairul shows the food control app on his phone.
“I maintained this diet throughout Ramadan,” he said.
Muhammad Haizal admitted that he got tempted to indulge in sweet treats whenever he visited Ramadan bazaars, but allowed himself only fresh fruit juices.
To ensure he stayed on course, he monitored his progress weekly with the guidance of a personal coach.
“I am considering using an app to track my progress and meals,” he said.
Businessman Khairul Muizz Rosli made it a point to exercise during the Ramadan month because he believed it was important to lead a healthy lifestyle even when one is fasting.
Unlike Muhammad Haizal, Khairul reached his ideal weight of 72kg five years ago.
“My fitness journey has boosted my self-confidence.
“Although I have reached my ideal weight, lifting weights and exercising during the fasting month still proved a challenge,” he said.
To stay on track, Khairul meticulously monitored his food intake using a meal tracking app to make sure he got the right balance of calories and nutrients.
“During Ramadan, I adjusted my calorie intake to sustain energy levels while keeping my protein consumption in check.
“I also rely on a smartwatch to track my heart rate and blood pressure to ensure my workouts are safe and effective,” he said.
Khairul added that fitness and faith could go hand-in-hand for spiritual and physical growth.
Fitness instructor Sharani Sharudin said people could exercise even during fasting periods.
However, they must drink enough water, avoid excessive sugar intake and eat healthy.
“The fasting month, for example, is the best time for Muslims to improve their health, weight management, digestion and overall well-being,” Sharani said.
