Monday, March 09, 2009


Another week, another fast, and I decided to start early. Last week I used Eat Stop Eat from Monday at noon to Tuesday at noon, but this week I started at 7pm Sunday night and finished a little early at 5:30pm Monday.

I also hit today's workout about 18 hours into the fast and despite a few confused bodybuilders calling me crazy, I managed to lift more weight and do more reps than I did last week (when I trained on a regular eating schedule).

Most people don't know that when you start doing intense exercise, your liver begins to release glucose into your blood. So you aren't likely to have low blood sugar when you exercise...until you pounded an insulin-spiking meal or drink right before your workout.

So working out while fasting really isn't a big deal. My session went down like this...

1A) Squat (3x3, 3x8)
1B) Cable External Rotation (3x10)

2A) BB RDL (4x8)
2B) DB Bulgarian Split Squat (2x12)

3) DB Shrugs

I skipped one of the exercises, the dumbbell floor press, because my triceps are sore from Saturdays workout.

Tomorrow I'll do some bodyweight exercises early in the the rest of my day is booked up with phone calls and activities.

Stay strong,

Craig Ballantyne, CSCS, MS
Click here for all of the Turbulence Training Monthly Workouts


Wazzup said...

I though liver glycogen was depleted after a 12+ hour fast ?

NUMBAWON said...


Austin Lawrence said...

I have a PT client who fasts on Saturdays. When I train him on Saturday morning he has better workouts,he's stronger, can do more reps and recovers quicker between sets.

Austin Lawrence

Samurang said...

That's right, the liver depletes about 12 hours, and then it shifts for fatty acids (fat) for replenish its own energy needs, muscle also burns fatty acids. At the same time the body uses easily metabolized amino acids for blood glucose but by then triglycerides and fatty acids (ketones) are the main fuel supply for the whole body. At the end of the 24 hrs fasting you're burning fat like crazy.

Wazzup said...

Yeah, but doing weights is NOT an aerobic workout, so no fats are burned doing heavy lifting, only blood glucose / muscle glycogen.

... right ?

Craig Ballantyne, CSCS, MS said...

It takes more than 24 hours for liver glycogen to be depleted during a fast.

During weight training, you tend to use glycogen stored in the muscle, not from the liver.

A weekly fast is simple and powerfully effective for fat loss. Please check out and follow him on facebook for more fasting details.