Prophetic guide to live healthy and burn fat

This program is design to help you lose fat and live a healthier life based on the teaching of The Prophet Muhammad ﷺ and modern science.

Step 1 – Download the file below, print and perform the 4 task which are:

Measure your bodyweight (at least 2 times a week)
In-body test or circumference measurement (once a month)
Fitness test (before starting the program and at least after 3 months)
Goal setting

Step 2 – Download the weekly planner below and choose at least 1 to 3 habits from each pillar.

Nutrition

1. Eat in moderation
2. Separate drinking from eating
3. Guide to drinking water
4. Eat fermented foods
5. Meat consumption
6. Fasting
7. Eat fruits and desserts before meal
8. Consume sunnah foods and drinks

Mind & Heart

1. Reliance on Allah (Tawakkul)
2. Gratitude (Shukr)
3. Patience (Sabr)
4. Seeking Forgiveness (Istighfar)
5. The healing power of forgiveness
6. Managing anger

Sleep

1. Short nap (Qailulah)
2. Sleep the sunnah way
3. 10-15 minutes of morning sunlight
4. Limit caffein and sugar in the evening
5. Reduce exposure to screen before sleeping

Movements/Exercise

1. Walking program
2. Running program
3. Bodyweight strength training (at home)
4. Strength training (dumbbell only)
5. Stretching

Step 3 – Stick your weekly habit tracker somewhere you are forced to see multiple times in a day and start tracking on daily basis.

Reference used to create this program