This book and it’s contents are designed solely to provide general

information. All contents that follows is not intended to be a substitute

for professional medical advice, diagnosis, and/or treatment. I am not a
qualified medical professional and you should always seek the advice of
a doctor, physician or other appropriately qualified individual with any
questions you have regarding a medical condition.

The author (Xavier Palfreman) is not responsible for any adverse effects
or consequences resulting from the implementation of any information,
suggestions, or exercise discussed in this book. The author disclaims any
liability for damage or loss resulting from the use of this information.
Furthermore, do not delay seeking medical advice because of something
you have read within this book, and certainly do not ignore it. The
information provided in this book is based on the author's knowledge
and experience at the time of writing. Medicine, fitness and healthcare
are industries and subjects that are forever changing, with previously
agreed upon practices sometimes being disproved. This means that the
information covered in this book may become inaccurate or outdated
over time. Therefore, the author cannot guarantee the accuracy,
completeness, or “shelf-life” of the information provided in this book.

You should always seek the advice of a licensed healthcare professional

before embarking on a new exercise regime or changing your diet,
particularly if you are pregnant, have any existing health conditions or
have suffered any injuries.

Finally, this book is not a substitute for the advice of a qualified Islamic
scholar or student of knowledge. Always seek the counsel of a relevant
and qualified individual regarding any questions you have concerning
Islamic beliefs, practices or rulings. The author of this book is not
qualified in traditional Islamic sciences or any other branch of Islamic
studies, law or creed. There may be differences of opinion (i.e. between
schools of thought) on some of the content discussed in this guide, and
it is the responsibility of the reader to clarify such instances with their
imam, scholar or a student of knowledge, as for the purpose of brevity,
the author will only share the view/opinion that he ascribes to as a result
of his consulting of the student of knowledge he studies under.
1
2
“O you who have believed, decreed upon you is fasting as it was
decreed upon those before you that you may become righteous -
(Fasting for) a limited number of days. So whoever among you is ill
or on a journey (during them) - then an equal number of days (are
to be made up). And upon those who are able (to fast, but with
hardship) - a ransom (as substitute) of feeding a poor person (each
day). And whoever volunteers excess - it is better for him. But to
fast is best for you, if you only knew. The month of Ramadhan (is
that) in which was revealed the Qur'an, a guidance for the people
and clear proofs of guidance and criterion. So whoever sights (the
new moon of) the month, let him fast it; and whoever is ill or on a
journey - then an equal number of other days. Allah intends for you
ease and does not intend for you hardship and (wants) for you to
complete the period and to glorify Allah for that (to) which He has
guided you; and perhaps you will be grateful.” 2:183-185

3
 “Whoever fasts the month of Ramadan due to faith and
seeking reward, his previous sins will be forgiven...” (excerpt)

It was narrated by Abu Hurayrah (may Allah be pleased with him) that
the Prophet ‫ ﷺ‬said: “Allah said, 'All the deeds of Adam's sons are for
them, except fasting which is for Me, and I will give the reward for it.'
Fasting is a shield or protection from the fire and from committing
sins. If one of you is fasting, he should avoid sexual relations with his
wife and quarrelling, and if somebody should fight or quarrel with him,
he should say, 'I am fasting.' By Him in Whose Hands my soul is, the
unpleasant smell (breath) coming out from the mouth of a fasting
person is better in the sight of Allah than the smell of musk. There are
two pleasures for the fasting person, one at the time of breaking his
fast, and the other at the time when he will meet his Lord; then he will
be pleased because of his fasting.” (Sahih al-Bukhari 1894, 1904,
Sahih Muslim 1151, al-Hadith al-Qudsi)

4
 Things that invalidate/break one’s fast

Intentionally eating or Sexual intercourse

drinking (including
chewing gum)

Deliberate Ejaculation (i.e. Smoking (and shisha,

not from a wet dream) vaping and similar acts)

Nutritional therapy such Excessive bleeding (i.e. via

as nutrition injections cupping)

Intentionally/induced Release of menstrual or

vomiting post-natal blood

Taken from Sheikh Haytham ibn Muhammad

Sarhan (may Allah preserve him)

5
 Acts that are encouraged in Ramadan

Having Suhoor (the pre- Hastening to break

Fajr meal) the fast

Delaying the Suhoor Supplicating at the time of

breaking the fast as well as
during the fast

Breaking the fast with

fresh dates. If you dont
have any, then use dry Striving to perform the
dates. If you don’t have taraweeh prayer
any, then use water

Saying “I am fasting” to
Increasing in giving one who curses at or
in charity quarrels with you

Performing Umrah
I’tikaaf - seclusion of
oneself in the masjid (for
the last 10 days)
Increasing acts of worship
in the last 10 nights,
seeking to attain the virtue
of Laylat al-Qadr Reciting the Quran

Taken from Sheikh Haytham ibn Muhammad

Sarhan (may Allah preserve him)

6
“Verily, deeds are only with intentions, and every person will have
only what they intended.” (Sahih al-Bukhari 54, Sahih Muslim 1907)

The act of worship must It must be in accordance

be done sincerely for the with the sharia, with
sake of Allah, and Allah evidence from the Quran
alone and Sunnah

7
 Intention for the obligatory fasts must be made at night (i.e.
before fajr). Furthermore, it is sufficient to make the intention at

1 the beginning of the month in Ramadan. Intention is in the heart,

and to utter it (i.e. to say out loud “I intend to fast Ramadan for
the sake of Allah”) is an innovation

Abstaining from that which breaks the fast. This can include but

2 is not limited to acts such as chewing gum, inducing vomiting and

cupping i.e. hijaamah. (For more information, please refer to page
5 of this guide)

8
“Allah intends for you ease and does not intend for you hardship
and (wants) for you to complete the period and to glorify Allah for
that (to) which He has guided you; and perhaps you will be grateful.”

“When the month of Ramadan begins, the gates of heaven are

opened, the gate of hell are closed, and the devils are chained.”

9
10
"Allah has one hundred mercies, out of which He has sent down only
one for jinn, mankind, animals and insects, through which they love
one another and have compassion for one another; and through it,
wild animals care for their young. Allah has retained ninety-nine
mercies to deal kindly with His slaves on the Day of Resurrection." [1]

[2]

11
 Key:
= Glucose
= Insulin

Beta
Cell

Beta
Cell

12
 Key:
= Glucose
= Insulin

Beta
Cell

13
14
 Key:
= Glucose
= Glucagon

Alpha
Cell

Alpha
Cell

15
 Key:
= Glucose
= Glucagon
= Glycogen
III = Triglycerides

I
= Fatty Acids

Muscles Liver Fatty tissue

III
III

I
III

I
III

I
III
III

For glycogen stored in For glycogen stored in For triglycerides stored

the muscles, the the liver, the glucagon in the fat tissue, the
glucagon converts it converts it into glucose glucagon breaks them
into glucose which can and puts it into the up into fatty acids
only be used as blood stream where it which can be used as a
energy by the muscles can be used as energy form of energy by some
by various parts of the parts of the body (like
body the heart)

16
“So which of the favors of your Lord would you deny?” (55:61)

17
Example Acts to Help Us to Prepare for Ramadan

Fast the sunnah of Monday and Fast the 3 white days of

Thursday the months prior

Wake up before the time of fajr Change workout timings to

(i.e. to pray tahujjud) mimic a Ramadan routine

Skip lunch and increase the time Do “liquid only” fasts between
between breakfast and dinner suhoor and iftaar

Start reducing our caffeine Increase our voluntary acts of

consumption worship - i.e. sunnah prayers

Spend more of our time in

the masjid

Note that the acts listed above are

examples of what to do before Ramadan

18
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20
"Take Suhoor as there is a blessing in it."

21
 1 Hydration Optimisation

2 Replenishing energy stores (such as glycogen in the

liver and muscles, see page 13 for more information)

Having enough fuel to not just make it through the fast, but to

3 make the most of the fast by having the energy to engage in as

much worship as possible with as much concentration as possible

Protein Carbohydrates Fats

Key for: Key for: Key for:

maintaining replenishing slowing down
muscle mass energy stores digestion
helping you to in places like it’s role as a
feel fuller for the liver and substrate for
longer muscles fuel

22
 Have low or medium glycemic
Have 30-50g protein (the more index foods. These are digested
the merrier) from sources such more slowly and thus cause a
as eggs, milk, yoghurt, fish, more gradual increase in blood
1 4
poultry and red meat. If desired sugar levels, as opposed to
you can also consume protein sugar spikes (and the crashes
powder that follow). Examples include
oats, lentils and bananas

Avoid foods that can cause

Have foods with high water
discomfort or further increase
2 5 content (such as melon,
your thirst throughout the day,
pineapple, peppers and celery)
such as greasy or spicy foods

Have sources of healthy fats

3 6 Have dates
like avocados, nuts or olive oil

23
“The best suhoor for the believer is dates.”
(Sunan Abi Dawud 2345)

24
25
26
27
28
 1 Rehydrating the body

2 Replenishing energy stores (such as glycogen in the

liver and muscles, see page 13 for more information)

Providing the body with nourishment (to combat feelings of

3 fatigue or hunger that may have crept in near the end of the fast),
without going overboard and eating oneself into a “food coma”

Protein Carbohydrates Fats

Key for: Key for: Key for:

maintaining replenishing slowing down
muscle mass energy stores digestion
helping you to in places like it’s role as a
avoid over- the liver and substrate for
eating muscles fuel

29
 Top Iftaar Tips

Have low or medium glycemic

index foods. These are digested
When it’s time to break your more slowly and thus cause a
fast, have a few fresh dates with more gradual increase in blood
some water. If you don’t have sugar levels, as opposed to
1 fresh dates then dry dates are a 5 sugar spikes (and the crashes
good alternative. After this pray that follow). Examples include
maghrib, and then come back to green vegetables, lentils and
eat your “main” iftaar meal cashew nuts. This will help to
stop you from feeling tired
during taraweeh

Have 30-50g protein (the more

Avoid foods that can cause
the merrier) from sources such
discomfort such as greasy or
as eggs, milk, yoghurt, fish,
2 6 spicy foods. They could
poultry and red meat. If desired
negatively impact your ability
you can also consume protein
to focus in salah
powder

If you do consume sugary,

greasy or processed foods, do
Have foods with high water
so in small quantities towards
content (such as melon,
3 7 the end of your meal as
pineapple, peppers and celery)
opposed to in large quantities
- these are great for hydration
at the beginning of the meal -
which is what most people do

Do not eat to the point that you Have sources of healthy fats
4 8
feel full like avocados, butter or olive oil

30
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32
 Meal Meal Protein
What I Usually Eat
Number Timing Consumed

For
1 Oats, berries, eggs, dates and nabeedh 30-50g
Suhoor

Fresh dates, some water and a protein

2 For Iftaar 25g
shake

After Grilled chicken drumsticks, olive oil,

3 30-50g
Maghrib rice, spinach, lamb mince

After Left overs from meal 3 and a protein

4 30-50g+
Taraweeh shake

33
34
 Slowly reduce your Consume your
consumption as usual source of
Ramadan approaches caffeine at suhoor

35
36
37
1.
2.

38
 Yes.

“Not even water?!”

39
Water Salt Sugar

40
41
42
Maintaining Overall Preserving Muscle Minimising
Health Mass Strength Loss

1 Protein 3 Sleep

2 Calories 4 Exercise

43
At Suhoor At Iftaar* After Taraweeh

44
45
 Training Aspect My Advice

Number of Sessions per Week 1-3, Full Body

Number of Exercises per

4-6 (1 per body part)
Session

Number of Sets per Exercise 1-2

5-10 (if training whilst fasted, stick to the

Number of Reps per Set
lower end of the range)

Suhoor and Iftaar Iftaar and Suhoor

Amount of Rest Between Sets
If Training Between...
3 minutes 1-3 minutes

46
 Exercise Sets Reps Rest

Barbell Squats or Leg Press 2 8 90s

Chest Press Machine 2 6 90s

Day
Seated Row Machine 2 8 90s
1

Leg Curl 2 10 90s

Any Tricep Exercise 2 10 90s

Any Bicep Exercise 2 10 90s

47
 Exercise Sets Reps Rest

Romanian Deadlifts 2 8 90s

Shoulder Press Machine 2 6 90s

Day
Pull Down 2 8 90s
2

Leg Extension 2 10 90s

Any Tricep Exercise 2 10 90s

Any Bicep Exercise 2 10 90s

Exercise Sets Reps Rest

Split Squats 2 8 90s

Incline Dumbbell Press 2 8 90s

Day
Seated Cable Row 2 8 90s
3

Cable Rope Abs Crunch 2 10 90s

Any Tricep Exercise 2 10 90s

Any Bicep Exercise 2 10 90s

48
 Exercise Sets Time Rest

(Jumping) Squats 2 60s 60s

Push Ups 2 60s 60s

Day
1
Shrugs (using a heavy rucksack) 2 60s 60s

Crunches 2 60s 60s

Mountain Climbers 2 60s 60s

Exercise Sets Time Rest

Split Squats 2 60s 60s

Pike Push Ups 2 60s 60s

Day
2 Lying Leg Raises 2 60s 60s

Russian Twists 2 60s 60s

30s per
Side Plank 2 60s
side

49
 Exercise Sets Reps/Time Rest

Kettle/Dumbbell Goblet Squats 2 15 60s

Dumbbell (Floor or Bench) Press 2 15 60s

Day
1
Chin Ups 2 AMRAP* 60s

Resistance Band Leg Curls 2 45s 60s

Hammer Curls 2 12 60s

Exercise Sets Reps/Time Rest

Kettlebell/Dumbbell Split Squats 2 15 60s

Resistance Band Push Ups 2 45s 60s

Day
2
Bent Over Dumbbell Rows 2 15 60s

Kettlebell/Dumbbell Glute Bridge 2 45s 60s

Resistance Band Tricep Pushdown 2 12 60s

50
51
 Do Don’t

Try to train exactly the same as

Reduce your training frequency
you do outside of Ramadan

Reduce your session length Train with your ego

Reduce the number of sets you Over-exert yourself (i.e. 1 rep

do maxes)

Prioritise acts of worship over

Panic about losing muscle
training

Listen to your body Train when you feel fatigued

Remember that everything we

Worry if you can’t lift as much
do, including training, should
as normal
be done for Allah’s sake

52
 Your Options

1 Shortly before iftaar 4 Shortly before suhoor

2 Just after maghrib 5 Just after suhoor (or fajr)

Any other time between fajr

3 Just after taraweeh 6
and iftaar

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2.
3.
4.

1.
2.
3.
4.
5.
6.

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2.

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 Connect with me

Website &
@xavierjp__ @xavierjp_ @xavierjp__ @xavierjp_
Newsletter

70
 The Four Obligatory Matters in Islam

Da’wah (calling others to the

1 Seeking (Islamic) Knowledge 3 knowledge that you have
sought)

Being Patient (when

Doing Righteous Deeds (i.e.
experiencing difficulties in
2 acting on the knowledge you 4
calling others to the knowledge
have sought)
that you have sought)

“By time, indeed mankind is in loss, except for those who

have believed and done righteous deeds and advised each
other to truth and advised each other to patience” (103:1-3)

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