As semi-newlyweds, Sadaf and Sarah realized that life after marriage is very different from their experiences before marriage. Before marriage, Ramadan used to be about constant 'ibadaah and socializing with friends over iftaars before dashing off to taraweeh. After marriage, in addition to doing the above came a huge responsibility: making iftaar. They never imagined spending hours in the kitchen during Ramadan so they asked themselves, “How do we make the most out of Ramadan while still providing healthy and tasty iftaars for us and our husbands?”  And, so, the idea behind “Body & Soul: Nourishment” was born! (Although this year's Ramadan is over, we pray that these reminders and recipes will still be of benefit inshā'Allāh.)

It was another one of those days when it was 5 P.M. before I even knew it.  Iftaar was a couple of hours away, and although the apartment was cleaned, and dusted, laundry was freshly done and folded, I had yet to embark on a huge component of my day: COOKING.  Before stepping into the kitchen, my eyes glanced at the clock and I realized '‘aṣr ṣalāh had just come in. I had the choice of prepping and starting the process, dashing off to perform ṣalāh, and being back to finish cooking before iftaar.

This is a “dilemma” many Muslims face at the time of ṣalāh daily.  Should I finish off this project I'm working on? It'll only take 2 minutes, and I will be able to devote more time and attention to ṣalāh.  Should I squeeze in another task that's on my daily things to do list?  There's still a whole 2 hours left to pray.

The sunnah of our beloved Prophet salAllahu Alayhee wasSallam tells us otherwise.  He would hasten to perform ṣalāh at its appointed time.  In fact, he stated it to be the best of deeds!  Of the wisdom behind praying on time are:

• Showing your Creator, Sustainer, Protector and Rabb, that you are embodying the statement “Allahu Akbar,” Allāh is the Greatest.  Everything is secondary to the One Who deserves your attention and focus.
• The peace and tranquility that comes from Allāh after having prayed on time can't be described. It's a shot of energy and a boost of imaan that leaves you in a calm state of mind that is most welcoming while battling daily stressors.

By praying on time 5 times a day, we plan our life around the worship of our Creator.  Allotting time for other acts of worship like reading Quraan, doing the daily adhkaar, and performing extra nawafil, follow suit shortly.

Like my co-author and close friend Sarah S., cooking has a calming effect on me, one that I welcome after a long day of teaching at an elementary school.  However, when I only have an hour or so to cook, anxiety sets in.  That's when I focus on making a quick and hearty meal that will also satiate our taste buds.  The following recipe was born in my kitchen on one of those days.  It soon became one of our favorite chicken recipes due to the tangy flavor produced by mango habanero sauce. I paired it with a spinach-garlic side dish, and vegetable rice.  I hope you enjoy it as much as my husband and I do.

RECIPES:

• 1.5 pounds of chicken breast – diced
• Salt and red pepper – to taste
• Italian seasoning – a pinch
• Red pepper flakes – half a teaspoon
• Garlic and ginger – if using paste, 1 teaspoon. If using fresh garlic, grate 2 cloves, and finely slice half a teaspoon of ginger.
• Peach mango habanero sauce – 1 teaspoon. I used this sauce because of its slightly fruity and tangy flavor, that makes it the perfect summer sauce.
• Oil – 4 tablespoons
• Water – 2 cups

Directions:

Squeeze lemon on chicken and let it sit for 15 minutes.  It breaks down its smell and adds a bit of lemony flavor to the chicken.

After heating up oil, add chicken and sauté for 5 minutes.  Mix in everything else (except the habanero sauce) and sauté for another 2-3 minutes. Add water and cover dish. Leave for 10 minutes.

In the meantime, if you have ingredients ready for the side-dish, you can finish making it in 5 minutes.

Uncover chicken, mix it and let it cook until all the water is evaporated. Add the habanero sauce and give the chicken one final mix.

Spinach with garlic & tomato

• Spinach – 1 bunch, chopped
• Tomato – 1 medium-sized, coarsely chopped
• Salt – to taste
• Garlic – 2 cloves sliced
• Olive oil – 2 tablespoons

Directions:

After heating up oil, add garlic and sauté for a minute. Then add spinach, salt and tomato. Keep mixing until the spinach doesn't look crunchy anymore, and voila, you've got a healthy and yummy side-dish!

You can serve the above with vegetable rice like I did, or plain brown rice.

You may remember last year I wrote a post entitled Ramadan Fitness Plan in which I outlined the program I was following for fat loss, a plan which helped me lose 8 lbs during Ramadan '09.  I continued training until my net weight loss was 48 lbs, alhamdulillah.

Since that time, I've both trained people in person and online, and I'm continuing my education in nutrition and training.  While it's obvious that the majority of people don't train, what is less obvious is that the advice you've received over the years from fitness professionals is better geared towards people who are themselves already in the habit of being active.

What about the rest of us who never work out, who start and stop programs every 6 months, who have families, jobs, and kids to take care of, and now have the additional 'ibadah from Ramadan upon us?  I know a lot of you feel compelled to try to lose some weight now because you'll be fasting, and what better time to lose weight than when you're not eating, right?

All wrong. Ramadan is not the time for changing your physical fitness habits.  Your focus and priority is 'ibadah, not fat loss.  A fit and healthy body will definitely help you with your 'ibadah, but starting a fitness program on top of fasting and late night prayer is a train wreck waiting to happen.  Instead, what I suggest is looking at your level of fitness, and incrementally adding tweaks to your eating and physical activity to begin the process.

The Food Plan

What food plan?  You're fasting, right?  There's just one problem – you're fasting.  Slower metabolism.  And then at night, you're eating more than what you normally would to make it back up.  And, since we're in Ramadan, every variation of samosa and bakhlava is served before and after the main course.  Every night.  And then to add insult to injury, you eat again after taraweeh, and then go to sleep.

Without exception, the most important fitness activity you can do this Ramadan is please Allāh by following the Prophet's advice:

On the authority of Al-Miqdam ibn Madiy-Karib who said: I heard the Messenger of Allāh saying, “No human ever filled a vessel worse than the stomach.  Sufficient for any son of Adam are some morsels to keep his back straight.  But if it must be, then one third for his food, one third for his drink and one third for his breath.”

Whenever anyone asks me what training regimen they should do, the first question I ask them is about their eating, and it never fails, they're overeating.  In most gatherings I've attended, I see well-circumferenced plates with food stacked vertically and horizontally.

What follows is a simple system for you to use, according to your level of discipline

Level 1:  No Discipline / Control Over the Menu

For those of you eating indiscriminately throughout the year, let's not talk at all about food quality, and let's focus solely on quantity.  You know best-tasting foods will be placed in front of you everyday, you know you won't resist it, and you know if you try to discriminate and eat one item and not another, someone will harass you about it.

Go ahead and eat a little bit of everything, but make sure the quantity stays low.  Meaning, take slow measured bites, and keep checking if you have that gnawing feeling in your stomach you had earlier when you were fasting.  If it goes away, stop eating immediately and save the rest of your food for later.  Snack a little on dessert, and you're done.  Have some tea, and eat just a little bit after taraweeh.

Make sure you have suhoor in the morning, and make sure it's simply a normal sized meal, and don't worry about stuffing yourself for the day – it doesn't work.  Do make sure you're well-hydrated, though.

Level 2:  Some Discipline / Say in the Menu

If this describes you, then focus on bringing some balance to your plate – instead of piling on rice or naan, take much smaller portions of rice and naan, and add more meat and vegetables.  Don't worry too much about fat, it'll be out and about. Make sure to keep the quantity of food reasonable, as described in Level 1.

Level 3:  Total Control

• Proteins:  Lean, complete proteins from chicken, turkey, beef, egg-whites or whey protein shakes of your choice.
• Carbs:  Slow carbs like lentils and hummus, fruits, and veggies.  No starchy carbs like pasta, rice, or bread, unless it's within 90 minutes post-workout. I’d definitely recommend whole grain bread over white rice, for example, but not over lentils or hummus.
• Fats:  Get at least 5 grams of fish oil as well as olive oil (uncooked), almonds, and peanuts.  Avoid saturated fats and trans fats.
• No Processed Foods:  Foods should come from whole food sources.  Salad dressing and twinkies are not whole food sources.  Samosas are the enemy.

Training Regimen

Before we talk about what to do, let's talk when you do it, and why.  I advocate working out one hour prior to breaking the fast because the body is primed and ready for more carbohydrate consumption (from starchy sources).  There's debate as to whether whether working out in a fasted state is good or bad for the protein synthesis (meaning muscle loss), but I consider it irrelevant, one way or another.

I say this because the proposal of working out after taraweeh prayers is just a tad impractical – in Chicago, 'Isha prayer starts at 9:30pm approximately, so you're looking at 11pm before you get out of the masjid, and 1am in the morning is around when your work, shower, and post-workout meal are completed and consumed.  And then you can wake up for suhoor at…4am, just 3 hours later.  As it turns out, studies also show inadequate sleep is also harmful for muscle-protein synthesis and fat loss.  I would guess most people would not handle that beyond 2 – 3 days tops before crashing and burning.

So while working out an hour before the fast concludes is potentially not optimal, it is sustainable, and more than idealized tweaks that are optimizations at best, I prefer that a person who's training build a program that's sustainable.  A sustainable, consistent program will any day, hands down beat an optimal, impractical program.  This is particularly important for those of you who always get going on a fitness program earlier in the year and are then sidetracked by Ramadan.  Having said that, let's get to the specifics:

Level 1:  Absolute Beginner

Get yourself a pedometer and some Vibram Five Finger shoes (they're funky looking and neat feeling) and work on getting between 6000 – 10,000 steps daily.  Climb the stairs, and play with the kids if you have any.  Set aside 1 – 2 hours before breaking the fast, and work on making that your “training” hour.  If you can build that into your day, and follow what I outlined in Level 1 eating, you can expect to lose a fair amount of weight, provided you're consistent with this on a daily basis.

An MM reader, Amy suggestions for the “absolute beginner”: getting 6k-10k steps a day, some ideas: walking around the block, in shopping malls, taking 15 minutes during lunch or breaks to walk (especially since you won’t be eating in Ramadan) can add up at the end of the day.

Level 2:  Intermediate

If you want to do cardio, keep the pace moderate on the treadmill.  For weightlifting, go with heavy weights, and lift them fast.  I would say whatever you can lift 4 – 6 times, aiming for a total of 25 reps on exercises that are compound movements (bench, deadlift, squat, bent over rows, shoulder presses, dips, pull ups, lunges, etc).  By lifting heavier weights, you'll help protect your muscle throughout Ramadan.  Aim to do this at least 3 times weekly.  And make sure you do what the Level 1 guy is doing as well.

Level 3:  Advanced

You'll do what Level 1 and Level 2 is doing, but in one of your workout sessions, choose weights you can only lift 2 – 3 times, and aim to lift it a total of 15 reps.  Or, if you're feeling a little crazy, you can do an all-out athletic training program like P90x (wouldn't recommend it unless you have a death wish).

Workout Template

You can choose the exercises you want to do like so:

1. Upper Body Push
2. Upper Body Pull
3. Lower Body Movement
4. Isolation Movement

For example:

1. Weighted Dips
2. Wide Grip Pull ups
3. Hack Squat
4. Bicep Curls

All of this can be found in greater detail in Chad Waterbury's book “Huge in a Hurry” (which I've used and benefited greatly from).  By the way, the advice above was for sisters as well.  If you don't have equipment, then focus on the moderate-paced cardio and at the very least, Level 1 Eating.

Conclusion

I've tried to keep this program as simple and practical as possible for as wide a number of people as possible.  However, if you have specific questions you need addressed about the program, the comments section below is a great place to start =)  As always check with your doctor first before starting any sort of program.

Nezro, a commenter had the following suggestion:

Another way for people to control quantity is to use smaller utensils and plates and drink some a decent amount of water with your meal. This is the first Ramadan that I’ve been following the Paleo diet (no sugar/wheat/gluten) and I feel awesome. Suhoor consists of a 2 egg omelette with some chicken and sunflower seeds for extra fat along with a protein shake. Dinner is usually something similar (protein+fat source) and I’ll have a nectarine/peach with some walnuts as a snack. So far I’m able to maintain close to my regular workouts (olympic lifting and crossfit) though I’m paring down the heavier conditioning days. Working out close to iftar is key and works pretty well. I’ll suplement my dinner on workout days with sweet potato to help replenish glycogen levels.

 

Reader question: For a sister on level 1 what is the best thing to eat during suhoor? What is the best thing to eat when you open your fast- after the date and water? Should it be fruit, carbs, protein etc?

Siraaj: I just don’t want you filling up so much that you’re bloated. If you can control your dietary choices, a couple of scrambled eggs and a slice of whole grain toast, and a few dates to keep it sunnah style For dinner, after the dates, I think a scoop of whey protein mixed in a bit of skim milk is a great start (I go with Optimum Nutrition Whey). If shakes aren’t your thing, though, a little bit of everything is ok, just don’t overdo it, pray, and then come back looking for more for the “actual” dinner, if you know what I mean.

Sally, a reader asked : My challenge so far has been getting full quickly and not being able to eat enough to support my metabolism. With only 3 hrs of active eating possible for me, getting in all the water and proper nutrition is a chore! I eat clean and would appreciate any tips!

Siraaj : If intensity is too high, try decreasing it and using Ramadan as the time you work out to keep yourself in maintenance mode. For eating, you might try waking up at night and having protein shakes and BCAAs throughout the night (bodybuilder’s qiyaam ul layl to prevent muscle loss ) At the very least, have a good dose of protein, maybe even a serving and a half, before bed.

Question from a  sister who is a level 2 as far as controlling quantity but not having enough quality foods, and recently started cardio in the evenings after work, when would you suggest is the best time for me to continue doing that during Ramadan?

Siraaj: There’s this raging debate among fitness enthusiasts about fasted cardio – essentially, some of the most successful gym enthusiasts wake early in the morning, don’t eat anything, and do their cardio first thing, essentially on an empty stomach.

Some claim that it’s going to burn fat more than other times due to being in a fasted state, others claim it makes your ripe for muscle loss. Somewhere in between is a group that says it’s beneficial provided you don’t go too hard and supplement with some BCAAs to mitigate muscle loss.

And then, how does all this apply to someone who’s fasting and awake? The only way to really know for sure is to pick a particular way of doing it, measure your bodyfat / girth and other essential markers for your specific goals, and see how it works out over a two week period. Then change the variable of eating before the workout, and measure that effect for two weeks (assuming intensity remains the same), eating with your regular eating pattern (because you’ll probably not change that pattern).

Most people don’t care enough to do this (including me). The best way to choose your workout time is choosing one you can do while still prioritizing your worship. The good news for you is that if you pray ‘isha at home, you get more reward  I prefer the time before iftar because practically speaking, the time between iftar and ‘isha is about an hour and a half, which isn’t enough time for me to eat, relax, then go to the gym and workout, shower, and then hit ‘isha at the masjid (and the gym and masjid about 5 and 10 minutes away, respectively).

So bottom line, decide what you want out of Ramadan worship first, and fit the work out into a spot that will accommodate that, and which you can do consistently. If it ends up that working out before ‘isha and taraweeh is best for you and you can’t catch the ‘isha prayer on time, maybe pray at home and do taraweeh on your own, and use it as an opportunity to read more Qur’aan, insha’Allāh.

Suggestions for a male reader who has been overweight all his adult life:

If you’re willing to spend money (about $99 / month), I would recommend precisionnutrition.com’s lean eating program for men. They’ll teach you how to eat, provide you with the work out plans to do in the gym, and you’ll have a coach to answer all your questions.

The most important factors in fat loss programs are two – consistency and intensity, and those are both on you . You must consistently get to the gym or do your program, and you have to be sweating bullets in the first 10 minutes all the way to the end of the hour, otherwise, you’re a cardio bunny on a treadmill / elliptical / exercise bike.

Every weight loss program and eating program will have it’s strengths and weaknesses. Don’t get caught up in all that, you’ll just give yourself a headache – pick one, follow it to the end, and make sure to be consistent and intense, and insha’Allāh you’ll see the benefits.

As far as programs go, I recommend Men’s Health Book of Muscle (no nutrition program here), P90x (also comes with nutrition program), and Lean Eating from Precision Nutrition. If I had to recommend a diet program to choose that’s separate from the weight training, I’d go with the Zone’s recommendations:

http://www.zonediet.com/RESOURCES/ZoneDietHints/tabid/79/Default.aspx

Reader suggested audio: How to have a healthy Ramadan by fitness expert Mubarakah Ibrahim

And this is it, folks! India have managed to make 260 off 50 overs at a cost of nine wickets. It's the Cricket World Cup semi-final in Mohali, India. The mood is festive, the atmosphere playful at times, and at times, tense! :)

I know you're all too busy watching the phenomenal match to care about blogging right now but some of us here on Muslim Matters have been popping online to swap stories and share opinions. We know there's a big cricket following amongst MM's readership so thought it would be good to share some  of the (Halal) fun here! Ironically, the idea for this post comes from iMuslim who hasn't been following the match but loves the excitement it's generating all round!

This post, by the way, is totally impromptu so feel free to share your thoughts in the comments below!

Where are you and how're you following the match?

Here's what some of MM's writers have been saying…

Br Amad Shaikh's following it very closely… his feelings after the Indian innings:

“very gettable score, but we r talking about Pakistan batting here… 50:50 … bismillah”.

He's been busy tweeting from @muslimmatters and one of his tweets was retweeted over 4o times… popular much? Māshā'Allāh!

Attention Muslims in Pakistan and India: Dhuhr, ‘aṣr and maghrib prayers are still obligatory today; yes even during#worldcupcricket

_________________________________________________

Kanika Aggarwal's all for her Indian roots! :)

'I wish I was with my parents and my brother watching this match, like the good old days…'

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Hena Zuberi has been up late night in her corner of the world, eagerly following the game online! Such spirit! :D

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MM's latest addition to the team, DiscoMaulvi was at his office in Karachi, Pakistan earlier but was following the match.  He gives us an update on how it's like there, showing us while Halal fun's good, it's unfortunate when people do not observe the limits of Allāh(swt) while out to enjoy themselves:

'Yesterday evening, our minister of interior prayed special nawafil and ijtimai (collective) dua for the success of our team at Faisal Mosque, Islamabad. This was followed by a press conference where he declared half-day for all government institutions on behalf of the prime-minister. Today will, in effect, be a half day for all offices as the match starts 2 pm and no one will work even if at office. Special screenings are being held at various places in the city and the fans will be there for food, fun and frolic. Unfortunately, 75% of these will miss Zuhr, ‘aṣr, Maghrib (or pray it with one eye to the TV) and not even feel remorse. May Allāh guide us.'

On a more positive note, here's what DiscoMaulvi had to say towards the end of the Indian innings:

'Wahab Riaz takes 5 wickets…. falls in sajdah on the pitch! All those who thought Shoaib Akhtar should have been played instead of Riaz, silenced!'

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Br Haytham (and we wonder if he follows cricket) says,

'India is gonna win it… I can feel it!'

Oh well, we'll see! :)

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Bushra's trying to follow the match online while she's at work in the UK. Sympathies with her because she's a big fan and she's having trouble finding a streaming link to watch it. Any help?

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Sameera is rooting for India too!

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As for myself here in Karachi, Pakistan, I've been watching it at home with my parents and sisters. One of my sisters insisted we make a family fun day out of it by whipping up some sugary snacks and hot dogs at home. Popcorn, spicy chips and lots of happy moments (as well as breaks for ṣalāh of course!) marked the first innings at our place Alhumdulillah. Now that there's a break, I get a chance to blog while my father's busy with his daily pre-Maghrib Qur'an recitation. It's the calm before the storm as we look forward to the next innings. It's a game really and we need to enjoy it in the right way – by not losing sense of the big picture and making sure you don't forget your ṣalāh. Oh and of course, there's all those dishes to do too but we can do handle them later, inshā'Allāh. :)

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So the Pakistani innings have just started and they seem to be going good, māshā'Allāh… :D Looks like we're going to have some fun tonight, inshā'Allāh… :)

—-

Offering prayers on some Mohali… seems a couple of days ago… at least they are paying attention to our tweets :)

Click here to view the embedded video.

Barts and The London NHS Trust has developed a programme to ensure that those hoping to fast can do so in a safe way that protects their health while allowing them to meet their religious obligations.

The programme was launched after hospital staff noticed that some Muslims who wanted to fast during Ramadan were failing to take their medication properly and missing hospital and other medical appointments..Patients with serious illnesses such as cancer or diabetes were causing the most concern.

Earlier this month, doctors, nurses, and pharmacists from NHS Tower Hamlets and NHS Barts and The London NHS Trust, alongside Faith in Health and the Association of Islamic Teachers organised a day of training for Imams and senior scholars to highlight the dangers of ignoring medical advice during Ramadan.

Health professionals at the training day explained the consequences of doing so and suggested alternative ways for Muslims to stay healthy without breaking their religion.

The training was an important opportunity for conversation between NHS medical experts and Imams and community leaders.

The Imams from across London have since been reminding their followers not to risk their lives by neglecting their health during Ramadan.

A booklet entitled “Keeping Healthy in Ramadan” – available in Bengali, Somali and English – has also been published in order to raise awareness.  The booklet has been distributed to GPs, surgeries, and clinics throughout east London and will be handed out at mosques and Muslim community centres in the weeks leading up to Ramadan.

There is also a website with information on how to stay healthy during the Holy Month at: www.bartsandthelondon.nhs.uk/forpatients/ramadan.asp.

The essence of the message is that health should be a priority and that Islam as a faith makes explicit allowance for the breaking of a fast for the sake of one’s health and provides other options such as charitable giving.
Consultant surgeon Shafi Ahmed from Barts and The London NHS Trust said:  “Patients who miss medical appointments or stop taking their medication during Ramadan may well be putting their lives at risk unnecessarily.
“Cancer patients, for example, are particularly vulnerable if they stop their medication or cancel treatments such as radiotherapy or chemotherapy.
“We would never advise this as any delay in following medical advice or attending appointments, including for investigation of a possible condition, could have life-threatening consequences.”
Barts and The London Lead Cancer Nurse Nuala Close explained:  “Our latest figures show a 20% reduction in attended appointments over Ramadan.  Anecdotally we always knew it was quiet over this period.

“What worried me most was that I sat in a clinic last year for just one morning and three of the seven patients booked for treatment that day cancelled because of Ramadan.  All three were suspected of having cancer.

'”We realised then that something urgently needed to be done to prevent people from jeopardising their health unnecessarily.”
Barts and The London Specialist Pharmacist, Yasmin Begum, said:  “Hospital and community pharmacists are very happy to talk to anyone who is on medication but is considering fasting during Ramadan.
“In some cases, it may be safe to switch the time of day that that they take their tablets.  In other cases, such as with diabetes or heart conditions, this could be dangerous and we would be able to advise patients about their particular case.”
Chief Imam of the East London Mosque, Sheikh Abdul Qayum, said:  “Islam has great flexibility for those with medical conditions during the month of Ramadan.

“Every case is unique and I would encourage people to seek advice from their doctors and Imams on the best course of action and not try to adjust their medical plans on their own, which may result in a detriment to their health.”

You may remember last year I wrote a post entitled Ramadan Fitness Plan in which I outlined the program I was following for fat loss, a plan which helped me lose 8 lbs during Ramadan '09.  I continued training until my net weight loss was 48 lbs, alhamdulillah.

Since that time, I've both trained people in person and online, and I'm continuing my education in nutrition and training.  While it's obvious that the majority of people don't train, what is less obvious is that the advice you've received over the years from fitness professionals is better geared towards people who are themselves already in the habit of being active.

What about the rest of us who never work out, who start and stop programs every 6 months, who have families, jobs, and kids to take care of, and now have the additional 'ibadah from Ramadan upon us?  I know a lot of you feel compelled to try to lose some weight now because you'll be fasting, and what better time to lose weight than when you're not eating, right?

All wrong. Ramadan is not the time for changing your physical fitness habits.  Your focus and priority is 'ibadah, not fat loss.  A fit and healthy body is will definitely help you with your 'ibadah, but starting a fitness program on top of fasting and late night prayer is a train wreck waiting to happen.  Instead, what I suggest is looking at your level of fitness, and incrementally adding tweaks to your eating and physical activity to begin the process.

The Food Plan

What food plan?  You're fasting, right?  There's just one problem – you're fasting.  Slower metabolism.  And then at night, you're eating more than what you normally would to make it back up.  And, since we're in Ramadan, every variation of samosa and bakhlava is served before and after the main course.  Every night.  And then to add insult to injury, you eat again after taraweeh, and then go to sleep.

Without exception, the most important fitness activity you can do this Ramadan is please Allāh by following the Prophet's advice:

On the authority of Al-Miqdam ibn Madiy-Karib who said: I heard the Messenger of Allāh saying, “No human ever filled a vessel worse than the stomach.  Sufficient for any son of Adam are some morsels to keep his back straight.  But if it must be, then one third for his food, one third for his drink and one third for his breath.”

Whenever anyone asks me what training regimen they should do, the first question I ask them is about their eating, and it never fails, they're overeating.  In most gatherings I've attended, I see well-circumferenced plates with food stacked vertically and horizontally.

What follows is a simple system for you to use, according to your level of discipline

Level 1:  No Discipline / Control Over the Menu

For those of you eating indiscriminately throughout the year, let's not talk at all about food quality, and let's focus solely on quantity.  You know best-tasting foods will be placed in front of you everyday, you know you won't resist it, and you know if you try to discriminate and eat one item and not another, someone will harass you about it.

Go ahead and eat a little bit of everything, but make sure the quantity stays low.  Meaning, take slow measured bites, and keep checking if you have that gnawing feeling in your stomach you had earlier when you were fasting.  If it goes away, stop eating immediately and save the rest of your food for later.  Snack a little on dessert, and you're done.  Have some tea, and eat just a little bit after taraweeh.

Make sure you have suhoor in the morning, and make sure it's simply a normal sized meal, and don't worry about stuffing yourself for the day – it doesn't work.  Do make sure you're well-hydrated, though.

Level 2:  Some Discipline / Say in the Menu

If this describes you, then focus on bringing some balance to your plate – instead of piling on rice or naan, take much smaller portions of rice and naan, and add more meat and vegetables.  Don't worry too much about fat, it'll be out and about. Make sure to keep the quantity of food reasonable, as described in Level 1.

Level 3:  Total Control

• Proteins:  Lean, complete proteins from chicken, turkey, beef, or whey protein shakes of your choice.
• Carbs:  Slow carbs like lentils and hummus, fruits, and veggies.  No starchy carbs like pasta, rice, or bread, unless it's within 90 minutes post-workout.
• Fats:  Get at least 5 grams of fish oil as well as olive oil (uncooked), almonds, and peanuts.  Avoid saturated fats and trans fats.
• No Processed Foods:  Foods should come from whole food sources.  Salad dressing and twinkies are not whole food sources.  Samosas are the enemy.

Training Regimen

Before we talk about what to do, let's talk when you do it, and why.  I advocate working out one hour prior to breaking the fast because the body is primed and ready for more carbohydrate consumption (from starchy sources).  There's debate as to whether whether working out in a fasted state is good or bad for the protein synthesis (meaning muscle loss), but I consider it irrelevant, one way or another.

I say this because the proposal of working out after taraweeh prayers is just a tad impractical – in Chicago, 'Isha prayer starts at 9:30pm approximately, so you're looking at 11pm before you get out of the masjid, and 1am in the morning is around when your work, shower, and post-workout meal are completed and consumed.  And then you can wake up for suhoor at…4am, just 3 hours later.  As it turns out, studies also show inadequate sleep is also harmful for muscle-protein synthesis and fat loss.  I would guess most people would not handle that beyond 2 – 3 days tops before crashing and burning.

So while working out an hour before the fast concludes is potentially not optimal, it is sustainable, and more than idealized tweaks that are optimizations at best, I prefer that a person who's training build a program that's sustainable.  A sustainable, consistent program will any day, hands down beat an optimal, impractical program.  This is particularly important for those of you who always get going on a fitness program earlier in the year and are then sidetracked by Ramadan.  Having said that, let's get to the specifics:

Level 1:  Absolute Beginner

Get yourself a pedometer and some Vibram Five Finger shoes (they're funky looking and neat feeling) and work on getting between 6000 – 10,000 steps daily.  Climb the stairs, and play with the kids if you have any.  Set aside 1 – 2 hours before breaking the fast, and work on making that your “training” hour.  If you can build that into your day, and follow what I outlined in Level 1 eating, you can expect to lose a fair amount of weight, provided you're consistent with this on a daily basis.

Level 2:  Intermediate

If you want to do cardio, keep the pace moderate on the treadmill.  For weightlifting, go with heavy weights, and lift them fast.  I would say whatever you can lift 4 – 6 times, aiming for a total of 25 reps on exercises that are compound movements (bench, deadlift, squat, bent over rows, shoulder presses, dips, pull ups, lunges, etc).  By lifting heavier weights, you'll help protect your muscle throughout Ramadan.  Aim to do this at least 3 times weekly.  And make sure you do what the Level 1 guy is doing as well.

Level 3:  Advanced

You'll do what Level 1 and Level 2 is doing, but in one of your workout sessions, choose weights you can only lift 2 – 3 times, and aim to lift it a total of 15 reps.  Or, if you're feeling a little crazy, you can do an all-out athletic training program like P90x (wouldn't recommend it unless you have a death wish).

Workout Template

You can choose the exercises you want to do like so:

1. Upper Body Push
2. Upper Body Pull
3. Lower Body Movement
4. Isolation Movement

For example:

1. Weighted Dips
2. Wide Grip Pull ups
3. Hack Squat
4. Bicep Curls

All of this can be found in greater detail in Chad Waterbury's book “Huge in a Hurry” (which I've used and benefited greatly from).  By the way, the advice above was for sisters as well.  If you don't have equipment, then focus on the moderate-paced cardio and at the very least, Level 1 Eating.

Conclusion

I've tried to keep this program as simple and practical as possible for as wide a number of people as possible.  However, if you have specific questions you need addressed about the program, the comments section below is a great place to start =)  As always check with your doctor first before starting any sort of program.

Written by Safia Farole.

As Muslim Americans we know its summer when unleashed dogs are running through parks – much to our horror, when shamelessness abounds on the streets, and when temperatures reach degrees that make hijab seem unbearable (you know what I mean sisters).  Okay, life as a Muslim in summer may not be that tumultuous, but while the sights and sounds of summer may be familiar to everyone, there are important summer health tips that everyone should pay attention to. Many Muslims observe hijab, but just because we are covered up doesn’t mean we can’t benefit from summer health recommendations. With 2010 shaping up to be the warmest year on record, more and more Muslims should find it important to pay heed to how environmental factors affect lifestyle choices. The following is a list of some recommendations on how to enjoy the hot weather without harming our health. The list is not meant to be exhaustive, neither is it medically authoritative, but these lifestyle tips are designed to help Muslims live productively while staying true to their identity.

STAYING HYDRATED

You’ve probably heard this a lot throughout your life, but one of the most important tips for good health during summer is to drink plenty of water. These following tips for staying hydrated were adopted from FitSugar:

1. Eat your water: Foods that are filled with water, like watermelon, provide a healthy and juicy source of nutrition, which makes staying hydrated easy and delicious.
2. Hydrate before exercising: Whether exercising outdoors or indoors, drinking water before doing so will grant you more longevity in routine.
3. Stay hydrated at work: Just because you’re indoors doesn’t mean you have to cutback on water intake. Making it a habit even while indoors will make it easier to do so when you spend time outside.
4. Have enough on hand: Water is a luxury. When you read this statement think of the amount of dehydrated people suffering around the world (not that your aunties, uncles, and parents don’t make you feel guilty enough about it). But the good thing is it’s cheap. Be sure to keep a good supply of water when you go camping, hiking, or on short trips and vacations.
5. Keep a reusable bottle with you: This is a really easy way to keep the habit of water consumption. Plastic bottles are okay to reuse, but consider stainless-steel bottles if you are hardcore eco-friendly.

SUMMER SKIN CARE TIPS

Alhamdulilah, as Muslims (especially sisters), we cover a lot of skin regardless of season. But in summer time, the exposed areas, such as face, hands, and maybe feet, deserve some attention. The following are tips that will help you stay safe while keeping it halal when you step outside.

1. Exfoliate to get rid of dry, dull skin: For those not into cosmetology, exfoliation “involves the removal of the oldest dead skin cells on the skin’s outermost surface.” Chemical or physical exfoliations can be used to maintain clear and healthy skin. For help finding good products to use, go to your nearby Walgreens or Bartels and head to the beauty isle. According to WebMD you should first “wet your entire body in the bath or shower” and “apply exfoliating cleanser to your loofah or washcloth, and scrub, using gentle, circular motions.” There are exfoliating products available that are appropriate for the entire body or just for the face – both are good options for a religious population that is used to wearing lengthy garments season round.
2. Moisturize to hydrate: After you exfoliate, the next step is to moisturize the skin. According to dermatology specialists quoted in the WebMD article, “If your skin is only a little dry, you can use a liquid moisturizer and if it's very dry, you can use a cream moisturizer.” But whatever type of moisturizer you use, take care to choose one that doesn’t clog pores, which can easily occur in days of humidity.
3. Apply Sunscreen: This is where Muslims should pay particular attention. As mentioned earlier, sisters may underestimate the necessity of applying sunscreen when stepping out because many already cover all body parts besides the face and hands. Sunscreen helps to protect our skin from getting burns, so its helpful to use on sun exposed areas. According to dermatologists “how high a number of sun protection factor (SPF) you need depends on how fair you are…people with fairer skin, lighter hair, and lighter eyes often need stronger sun block than their darker counterparts”. Dermatologists also recommend that everyone “wear a sunscreen with SPF of 15 or higher with a broad-spectrum agent that protects against UVA and UVB rays.” Not all moisturizers contain SPF, so be sure to select one that does if you are planning to spend time outdoors. It is important that you apply a generous amount of sunscreen and that you apply it before leaving home, given that it takes about 15 minutes to kick in. According to dermatologists, sunscreen lasts for about two hours, so be sure to reapply it every two hours if you are engaged in frequent outdoor activities. So, with the amount of skin that sisters and brothers have exposed, they should take care to apply sunscreen on those areas.
4. Don’t forget the skin on your feet: Every day we place significant stress on our feet, and hot weather prompts us to partake in even more activities, so don’t forgot about your feet! If you experience peeling, cracking skin, or callous on your heels, be sure to consult a physician, but there are also over the counter remedies such as exfoliating creams that can help. And take care to keep your toe-nails cut and clean because cutting the nails is part of the fitrah, as the Prophet (SAW) said: “The fitrah is five things: circumcision, removing the pubic hair, trimming the moustache, cutting the nails, and plucking the armpit hairs.” (Reported by al-Bukhari and Muslim). Dermatological advice has only recently caught up to this prophetic instruction that has been around for over 1400 years!

HIJAB: KEEP IT COMFORTABLE AND STYLISH

You know what I mean sisters. It’s easier to layer up during the winter months, but in the summer it can be a challenge to find clothing that is both comfortable and halal-friendly. I can personally attest to the many mornings of ravaging my closet to find suitable clothes for work, and I know others can relate. I’m not a fashionista, but going for lighter hijab garments is the best place to start. According to WikiAnswers, and to conventional wisdom I’m gathered through the years, its better to wear light-colored clothing during hot weather. Light-colored clothes reflect light better, and will keep you cooler, whereas darker shades absorb heat – making you feel warmer. I hope these tidbits help make your next foray into the closet easier!

Much of this advice may be old news for many readers, but in light of our interactions with the environment around us and our attempts to honor religious obligations, I hope readers find it refreshing. Stay safe, stay halal, and enjoy the weather.

REFERENCES:

• AlJazeera-English. 2010 on Track to be Hottest Year.  http://english.aljazeera.net/news/americas/2010/07/2010717132048381555.html
• Answers.com. http://wiki.answers.com/Q/Why_do_people_wear_light-colored_clothes_on_sunny_days
• FitSugar. 10 Ways to Stay Hydrated this Summer.  http://www.fitsugar.com/10-Ways-Stay-Hydrated-Summer-9053736
• http://www.kleankanteen.com
• Islam-qa. Ruling on Men and Women Letting their Nails Grow Long. http://www.islam-qa.com/en/ref/1195/cutting%20nails
• WebMD. Summer Skin Makeovers. http://www.webmd.com/skin-beauty/summer-skin-care-8/5-skin-care-tips?page=3
• Wikipedia. Exfoliation. http://en.wikipedia.org/wiki/Exfoliation_(cosmetology)

Many of the local scholars have taken the position that the World Cup is completely Haraam and evil and that all Muslims must boycott it. One of Durban's leading scholars Maulana Yunus Patel wrote a very strong article against the World Cup that has been distributed widely around the country. Other Du'aat however view this event as a great Dawah opportunity. Then there is a third group who are not interested in the religious rulings and are just excited to attend the World Cup matches live.

I must admit that I am a bit biased in this topic as I have never been a sports lover. However, I will not let that affect this article. I have to agree with Maulana Yunus Patel on some issues yet disagree on others. He is right in stating that many sins happen when these types of events take place including prostitution, intoxication and gambling, but I also have to admit that most of the Muslims who attend these matches do not get involved in these vices and are opposed to it.

The general ruling in Islam is that everything is permissible until proven Haraam. This applies to soccer and other sports as well. Watching or attending a soccer match would be permissible in and of itself but the ruling can change from individual to individual. The following are reasons that can make it Haraam for a person to watch soccer or any other form of entertainment:

1. If it causes one to miss a ṣalāh. ṣalāh is the single most important obligation in Islaam after upholding Tawheed. Anything which causes a person to miss a ṣalāh would be Haraam for that individual to do. So if you want to watch any sport or attend an event, make sure to pray your ṣalāh on time.

2. Indulging in or supporting the vices that occur at these places. No doubt that some people attending these events will be drinking, fornicating or indulging in other forbidden practices. If attending these events tempts one to commit these sins then such a person should stay away.

Besides avoiding temptation, it is also important to hate these sins and disapprove of them in one's heart. If one does so, then one can attend these events as you will not be responsible for someone else's actions at such events.

3. If it is not in excess or leading to wastage of time and money. Moderation is key for any form of entertainment to be permissible. One reason I dislike these sporting events is that people will miss Islamic events because these sports are more important to them, this attitude is not acceptable for a Muslim.

Also some people spend so much time engaged in watching these sports that they neglect their families, sometimes abuse them or waste a lot of money on the merchandise, which could be put to better use. So if one can balance watching these events with one's duties to Allāh, one's family and oneself then it would be permissible.

4. If it leads to hero-worship. So many Muslims do not know the names or biographies of the heroes of Islam yet know the entire life stories of many actors, sports stars and musicians. This should not be the attitude of a Muslim. A Muslim should always give priority to Islam over all else. It is not prohibited to know these people's stories but when one gives preference to this over Muslim heroes, it may lead to idolizing these people and taking them as our role models which should not be the case for any Muslim.

If one has this attachment to these events and their stars, they need to realize that they are going down the wrong path and make a change. I do not mean that they should stop watching sports, but rather they should learn to balance and start making time to learn their religion, making that a priority in their life.

These are the most common reasons that can cause a sporting event to be prohibited, if one can overcome them then it can be permissible to attend and enjoy the match itself, and Allāh knows best.

The other aspect of the World Cup is the Dawah opportunity. Many Muslims are complaining that the World Cup is a fitnah that should not happen in our country. There is nothing we can do to stop it, rather as Muslims we should be optimistic and look for some good in it that we can benefit from.

The thing I love the most about the World Cup is that it means many foreigners will be coming to our country. Many of whom may not have been exposed to Islam and are coming to a Western country in which Muslims are a very influential and powerful minority. This is a perfect opportunity to spread the message of Islam to thousands of people and reap the rewards thereof in the Afterlife.

So these are my thoughts on the topic, I will not be attending any matches but do not regrd it as Haraam in itself, but I am definitely planning a lot of Dawah activities for that time so that I may claim my share of the reward of spreading the message. What are your thoughts and views on such events?

By : Youssef Chouhoud

A remarkable phenomenon swept over North Africa the past few months.  Citizens of Egypt and Algeria, normally indifferent if not hostile to their respective governments, have en masse unearthed from the back of their closets dusty national flags to display proudly from balconies, windows, and even their own person.

The cause for this sudden shift in sentiment?  Thankfully, neither country was the victim of a catastrophic event that united them in solidarity (though, I guess that depends on who you ask).  Conversely, neither country is gearing up for war against a hated enemy (though…yeah, ditto).  No, the reason that millions of Egyptians and Algerians have gotten a sudden injection of pride in their homeland, with the corresponding side effects of dizzying highs and depressing lows, is the same reason all eyes will be focused on South Africa this summer: futebol.

To those living in America, and thus unaccustomed to the sort of national rivalry that is common to international sport in general, let me assure you that the outcomes of soccer matches are rife with ramifications.  This Thursday marks the first time that the Egyptian soccer team will be up against the Algerian national squad since losing 1 – 0 to them last November and falling short of World Cup qualification.  That match and its exhilarating predecessor were not only the source of multi-million dollar ad campaigns, but also the cause of senseless violence and diplomatic rifts.  What’s more, there was no underlying historical animus behind the asinine aftermath of these contests, only the misguided nationalistic convictions that occasionally surface when politics and sports clash.

The Egypt vs. Algeria story is far too intricate to completely unpack here (touching as is does on topics as broad and complex as colonialism, greater Arab nationalism, and Egypt’s waning regional hegemony), yet the fact that these two countries are overwhelmingly Muslim majority demands consideration.  The Prophet Muhammad (SAWS) warned us time and again against the evils of internal division.  One hadith in particular drives home this point quite emphatically:

“He who calls for `Asabiyyah is as if he bit his father's genitals” (Mishkat al-Masabith )

*`Asabiyyah is closest to tribalism, but in the modern context can be used to refer to nationalism.

Think about how few the instances are when the Prophet (SAWS) was that graphic and you will realize how serious this issue is (the hadith on riba being worse than fornicating with your mother immediately comes to mind).

I won’t lie – I’ll be rooting for Egypt to win this Thursday.  But, if Algeria happens to win, then I’ll accept the qadr of Allāh and not spend one moment lamenting an outcome that, in the end, affects me in no discernable way.  I urge all my Egyptian and Algerian brothers and sisters to do the same.

————-

By: Haytham

Foreign Policy magazine reported the football match between Algeria and Egypt in the qualifying rounds of the FIFA World Cup 2010 in South Africa: “It was described as a 'historic opportunity,' a 'decisive battle,' a matter of 'divine justice,' a question of 'dignity.'”

Note: Dear American/Canadian reader: by football I mean the real football. The one you call soccer? Yup… that one!

Even before the start of the match, the circumstances and emotions surrounding the build-up to the match had already reached fever pitch and if you were in either country during this match you probably would have seen what no eyes have seen before. Two nations that speak the same language, share the same religion, and have helped each other politically in the recent history became the worst enemies – over a football game.

Just to give you an idea of what happened, both countries claimed that the other country had attacked its players and both countries called for disqualification of the results. Fuel was added to this combustible mixture when Egypt won their final group qualifying match 2-0 to finish tied with Algeria in their qualifying group. To determine which country would qualify for the 2010 World Cup, a playoff match was held in Sudan.

On that day, Wednesday Nov. 18th, the match ended and the war started. Egypt lost the match 0:1 and ironically, it was the Algerians that took revenge. Buses of Egyptian fans that had flown to Sudan to watch the game and support their team were smashed. Egyptians called in to the most watched TV show called”AlQahira AlYaum” (Cairo Today) reporting Algerians carrying knives and other light weight weapons. It was just bad!

Fast forward to the present, a couple of months later, and the Egyptians were still angry and fuming from what had happened to them in Sudan, but some of that pent-up emotion was released this past Monday. Currently, the African Cup of Nations is taking place in Angola. Egypt finished atop its group over Nigeria, Benin, and Mozambique. In the quarterfinals, Egypt played against Cameroon and won 3:1. One the other hand, Algeria finished second in its group behind Angola (the host country). Algeria also reached the quarterfinal round and played Côte d'Ivoire and won 3:2. Both Egypt and Algeria are scheduled to play each other in Thursday's semifinals. The winner of the match will face either Nigeria or Ghana in the Cup final.

This game isn't about the African Cup and it isn't about two great teams playing each other, rather it's about dignity, revenge, and bragging rights.

The sad part of this story isn't really about who wins and who loses. The sad part is the weak condition of the people from both of these Arab countries. It's as if the only thing that can uplift the moral of these people is football. Even though both of these Third World countries are suffering from corruption, social injustices, and the per capita GDP in both countries is estimated at less than 10,000 dollars (ask Wikipedia), people in both countries were able to find joy and meaning in their lives through a football match.

It was once said “the value of every person is [in] what they seek” so does that mean that the collective intellect of these Arab nations is so degraded that all they seek after is a football game? Is their quality of life so impoverished that they can't find joy in anything other than a football match? Do their lives have such little meaning that a football game decides whether a whole nation is happy or sad? I pray to God this isn't true, for if it is, we are truly in a poor state.

Finally, I have to admit that I would love for Egypt to win, but if they lose I promise I will not hate on Algeria nor call them names; I will simply watch the finals and move on with my life.

Here are some videos for you to enjoy:

Egyptians in NYC after Egypt won 2:0 (Youtube)
Riots in France about the loss to Algeria 0:2 (Youtube)
Riots in Egypt about the loss of Egypt 0:1 (Youtube)
Attack on the Algerian's bus (Youtube)

Therefore, I should not have been so surprised to read the following questions, raised by the Conservative peer, Lord James of Blackheath during a House of Lords debate on the London 2012 Olympic and Paralympic Games, enquiring whether adequate arrangements were in place for the religious needs of competing athletes and their entourage:

The other issue concerning the Olympic Village, which was much discussed on numerous occasions, is whether the delivery unit has succeeded in getting satisfactory clearance from the Islamic religious authorities in this country as regards the compatibility of the dwellings being provided for private worship. Some seven different requirements had to be met.

Having built an Islamic village for a university campus in Libya 25 years back, I know to my cost that very sensitive issues are involved. I remember having to take Colonel Gaddafi on a guided tour of the finished product, at the end of which he said: “You've only got one bit right, why shouldn't I hang you?” I said, “Because you should hang the architect instead, Colonel”. He said, “Can't do that, did it last month”.

If the Government face a similar situation, they will be confronted with adopting the same solution I had to do, which cost millions. You have a lot of work to do to put it right. Therefore, will the Government please tell us whether they have Islamic religious clearance on the dwellings?

Moving from the problems of the dwellings to the issues of religion itself, we had a very strange Statement – I think that it was again made by the noble Lord, Lord Davies of Oldham – on the arrangements that were being made for the building of temples, mosques and buildings for Christian worship, but I have no recollection of being told that there would also be a synagogue. Are we omitting the Jewish faith from any religious representation on the site? What arrangements will be made to include them? It is not tactful not to include them in the present circumstances. I should like an update on that, please.

In terms of religious considerations, I would have predicted the provision of halal, kosher and vegan catering, to satisfy a potential variety of dietary requirements (though London is not short of specialist restaurants, if they had forgotten) – but never the building of mosques, temples, churches and synagogues.

Saying that, I am more than a little confused about the “seven different requirements” that are allegedly necessary for dwellings to be deemed “Islamic” by Muslim religious authorities. Further, why should fulfilling said requirements “cost millions” of pounds in taxpayers money? The discovery of such information would definitely lead to a few “Political Correctness Gone Mad!” tabloid headlines. Perhaps Lord James has been lead to believe that all new mosques should be lined with the finest imported marble, intricate mosaic designs, and inspiring displays of gold leaf calligraphy?

As far as I am aware, all that would be required of a Olympic Village prayer room is a large enough space to accommodate worshippers; some carpet would be nice. A clean bathroom for ablution. Maybe a book shelf for some spare mushafs? A reliable compass to work out the qibla direction. And of course, a nice, sturdy shoe rack – at the base of which shoes can be quickly thrown off to form the casual heap of randomly placed footwear that is the hallmark of every well attended jama'at. Am I missing something?

In terms of individual accommodation: I imagine all the rooms will be en suite, and will have sufficient floor space to walk around in, and thus would be adequate for anyone who wishes to pray in solitude. In fact, take a look at this computer-generated design of the athletes' quarters. That is just the living room. What else would one want? Unless they plan to use pig leather bed sheets, and run wine out of the bathroom taps, I really doubt there will be any complaints on the “Islamic requirements” front, inshā'Allāh.

Besides, if construction of the London Markaz (i.e, the 'mega mosque') is still going ahead (I haven't heard anything on the subject for a while), then any Muslims attending the Olympics should have access to a potentially awesome, shiny, new masjid to 'rock their ṣalāh' in.

So, Lord James: I sincerely thank you for considering the needs of Muslim athletes. But please do not waste precious money in their name – especially for an event that only lasts a few weeks – and during a recession, no less. Surely, of all the requirements that Muslims are purported to have, more bad press is not one of them.

—

Photo Credit: London 2012 Image Library

Let's imagine Salman al-Farsi time traveled into the 21st century to visit your hometown, and through your connections at the masjid, you somehow wheeled and dealed with the board to have him brought to your home for dinner.  How awesome!

No doubt, you have a good number of questions you want to ask him.  You probably want to finally know how to move your finger in tashahhud.  Confirmation that calculating the birth of the moon is wrong.  What's the right length of the beard, the halaalness of Mickey D's, the requirement of niqaab, the length of the pants, and if he could provide a lengthy refutation of pro-music fatwas.

The moment finally arrives, he's knocking at your door, you open it, and before you can wish him salaams, the first thing he says to you (in translation) is, “Verily, your body has a right over you.”

And then it hits you – he just called you fat.

Contemporary Issues:  Lifestyle Imbalances

When Salman al-Farsi advised Abu ad-Darda' on keeping his life balanced¹, he mentioned three basic areas:

1. The Right of Allāh (that we worship Him)
2. The right of the self (which can be care for the soul or body)
3. The right of one's family

You may have noticed that for dealing with the rights of Allāh, our soul, and our families, we have double weekend intensive seminars galore, but for the fit body, well, not so much.

In theory, we have all the knowledge we need to lead healthy and fit lives from both the Sunnah of the Prophet as well as contemporary science.  But you know something is wrong when many of the da'ees, students of knowledge, imams, and scholars you encounter are themselves overweight despite their knowledge.  So what's the problem?

Wondering Why You're Fat?  Here's Why

In the time of the Prophet, and after his passing, to see a man who was fat or out of shape was a rarity.  It was recorded that a man with a gut came before 'Umar, and he pointed at the man's protruding belly and asked him, “What is that?” to which the man replied, “It's a blessing from Allāh,” to which 'Umar replied, “It looks like a curse from Allāh!”

This trend has flipped in modern society – there are more beer bellies from non-alcohol drinking muslims than there are flat ones among us.  Obesity rates are skyrocketing for all people, and Muslims are no different in this because we're affected by the same factors that are affecting everyone else – poor eating habits coupled with a relatively sedentary lifestyle.

Such is the price of first world luxuries.

My Story

After marriage and getting heavily involved in daw'ah work, all the weightlifting I did in college went out the door in favor of a physique that indicated I was upon the sunnah of Buddha.  I read many books, tried many systems, and in the end, I found that my main issues, and the main issues of the majority of people who fall off the bandwagon were:

1. We don't understand what we're doing, or why we're doing it – we're dependent on the expert and their system rather than being able to make independent, informed choices on our own after the program is done.
2. We rely on our own internal motivation, which gets us started for a couple of weeks, and may last for a little while before we crash and burn.
3. We don't properly calculate into the equation how many areas of life are affected when we try to make the change, so when the life schedule kicks in, the first thing to get triaged out is the health related to do items.
4. We try to make too many changes at once and
5. We don't even know what goal we're trying to achieve, and how to pick systems that will help us align with the physique we'd like to have.

These past five months, I joined a program that taught me how to eat, how to make informed choices, and how not to depend on internal motivation.  Since that time, I've dropped 30 lbs (238 – 208 lbs, and I'm not starving for food), dropped from 24 – 25% body fat to 18 – 19% bodyfat, and I've worked out consistently, on my own with no partner for 5 months, 3 – 4 times weekly.  The healthy way of life has become a part of my deen now, alhamdulillaah.

After having gone through the program (and I'm concluding next month), I have a greater appreciation for the Sunnah and what is taught about eating, a greater appreciation on how our religion has been conveyed to us, and I'm preparing to certify as a personal trainer in a few months, inshā'Allāh.  And with my newfound knowledge and habits, I also want to teach others how to get rid of the fat and lead healthy lives for good, inshā'Allāh.

Enter the MM Fit Life Competition

So here's how it works – I'm going to select up to 20 readers from MM who are interested (10 brothers, 10 sisters max), and for the next 6 months, I'll help them lose a bunch nasty fat – not just weight – fat.  The program is free as far as my instruction goes, though you'll probably have to pay for any equipment and supplies required.  There are potentially other fees, but I'll discuss that in more detail with interested applicants.

At the end of this program, the 1st, 2nd, and 3rd place winners will receive a really awesome prize (as if losing all that gunk and goo on your body isn't prize enough already).  In return, as I'm teaching these twenty folks and providing them with more personalized treatment, I'll write articles discussing what the participants are learning and doing, and common questions that come up and how they were dealt with.

I'm Interested – What Should I Do?

Send an email to out to fitcontest@muslimmatters.org with your name, age, your life status (still in school or not, marital status, work status, etc), questions you have, and in one sentence, what's the main thing you want to accomplish in this competition, and why?

Talk to you soon, inshā'Allāh!

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1. Narrated Abu Juhaifa:  The Prophet established a bond of brotherhood between Salman and Abu Darda'.  Salman paid a visit to Abu ad-Darda and found Um Ad-Darda' dressed in shabby clothes and asked her why she was in that state.  She replied, “Your brother, Abu Ad-Darda is not interested in the luxuries of this world.”  In the meantime, Abu Ad-Darda came and prepared a meal for him (Salman), and said to him, “(Please) eat for I am fasting.”  Salman said, “I am not going to eat, unless you eat.”   So Abu Ad-Darda' ate.  When it was night, Abu Ad-Darda' got up (for the night prayer).   Salman said (to him), “Sleep,” and he slept.  Again Abu-Ad-Darda' got up (for the prayer), and Salman said (to him), “Sleep.”  When it was the last part of the night, Salman said to him, “Get up now (for the prayer).”  So both of them offered their prayers and Salman said to Abu Ad-Darda', “Your Lord has a right on you, and your self has a right on you, and your family has a right on you, so you should give the rights of all those who have a right on you.”  Later, Abu Ad-Darda' visited the Prophet and mentioned that (what Salman said) to him.  The Prophet said, “Salman has spoken the truth.” [Bukhaari and Tirmidhi]