Extended Fasting for Weightlifters
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- Опубликовано: 5 ноя 2022
- Can you lift during an extended fast? What are the benefits of fasting? Starting Strength Coach Grant Broggi breaks down how to fast and why you might want to give it a try.
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Almost at 72 hours of my water fast. Don’t know how to explain it but the clarity is real. I’m 6 ft 232-235. Current weight is 224.5. And Im still lifting
I started fasting recently for whole days. The hunger pain is real and does take mental discipline. Have to remember you're not starving though. I am obese and have plenty of stored excess on my body to burn. Over a hundred pounds
Keep it up!
remember to take salts! The hunger completly goes away!!
I fasted for 2 weeks. No hunger after 2 days.if you take all the nutrients lost a few stones.
how’s the journey ?
@@andym28what did you take while fasting?
I ate 1 meal a day for 3 months drank 1-2 gallons of water a day for 3 months lost 65 lbs. I now run 5 miles a day fasted. I’m 32 6ft 4 was 315 now I am 250. Best decision I ever made. I work out fasted every day.
Right on man. Proud of you and attention paid to your anecdotal evidence.
That's awesome, i hope you've maintained the progress
@@zeeski7454 235 now still getting it done never going back don’t fast as long cause I run 3 miles a day but still drink water only and almost have a 6 pack. Good luck
I grew up not eating 2 or 3 days as a kid. So it was so hard for me mentally. But it's totally worth it ❤
if you guys think extended fasting is hard, trying doing a dopamine fast. i have been able to do a 3+ day of water fast, but all i did during that time was doom scroll youtube, facebook, etc. and if you try to do both at the same time my god its hard. all you have to do is focus on your work, workout and your family. no other sources of pleasure like tv, music etc. it'll reset your dopamine like crazy
For how long do you dopamine fast to reset ?
@@GZUP90 I don’t really know. I have heard it’s 7+ days and varies from individual to individual. To break any habit you need to do/not do it for at least 21 days. I haven’t been able to do it even for a day. I seriously need some commitment and discipline to follow through.
facts it wayyyy harder if u use dopamine on social media. social media keeps ppl addicted to everything like foood and porn and drugs. all addictions are connected ad destory your frontal lobe
I’m just gonna say nothing is wrong with music. If anything music is good for the soul. Just my opinion though
Cool concept
I’m about 40 hours into a fast and was thinking of breaking it tonight but I’m now thinking to go an extra day. I have never, ever before in my life craved broccoli 😂 so that’s exactly what I’m going to eat in my first second meal. Thanks for the great insights coach
Don’t break ur fast with broccoli have non preservatives pickles
40hours is alot I'm a Muslim I fast for religious purposes even tho I'm underweight being 70kg and 185cm most of my fasts don't go over 24 hours
But 40 is impressive 👌✅
Day 3 it gets easier. Day 4 it's a breeze.
I've been fasting for about 20 hours now and actually I also crave broccoli 😂 wtf
@@AthleticMuslim Hey. Ramadan Kareem from Dubai 🙏. I have quite literally the exact same measurements as you listed here, and although I'm Christian, I really want to try fasting to get in touch with my Muslim friends better and their struggles. Props to you for your efforts and best of luck in this holy month 🕌
I put "extended day fasting" in youtube search and this was one of the top results. Nice to see a Starting Strength affiliate make that, especially on something like this.
Started using fasting protocols in 1978! I'm 64. I've done 3 and 5 day fasts many times. I love it. Its so easy after the 1st day! Alternate day fasting is harder for me. I love having all the time to do other things.
I'm 45 days in a sort of ADF, fasting on Monday, Wednesday and Fridays... eating carnivore OMAD on eating days. Lost 12kg already (from 98kg to 86kg), asthma gone , running 6.5km almost every day and lifting some weights... I'm 35yo and have tried everything in earth to lose weight with no success. And I've never felt better than NOW, in this way of living/eating. Carnivore/Fasting for the win.
My longest fast was 12 days water only and electrolytes. Felt good had my blood work done, all normal. Light exercise after day 4
I’m halfway through a 10 day fast , trained in the gym for 3 days ( fairly heavy ) yesterday I came across a vid by ‘ Steve Reeves ‘ ( Hercules ) about power walking using light dumbbells-I tried it with a set of 3kg dumbbells , walking briskly and doing hammer curls as you go - holy molly ! I’ve not had muscular aches like this since I was 16 .
I will include this as my morning routine including boxercise with the dumbbells.
I am loving the direction this content and production is going.
Hallelujah!!! I’ve been trying to find everywhere content on strenuous exercise and prolonged fasting... was just about to give up on it! I’m entering my 4th day of both, fasting and heavy lifting. Will try to prolong the fasting during the weekend with walking only for exercise. I have done 15 days of water only fasting, but without any exercise other than light walking, so I was a little bit concerned. THANK YOU!!! I appreciate your sharing of hands on REAL experience!!! 🙏❤️✨
My record is almost 74 hours, the mental discipline is the best part.
this is exactly the video I was looking for. Thank you.
Amazing insights. Thanks for letting us know
Good info! Thank you. Way to put yourself on the line, too.
Needed this info💯
Preach it brother ; a mental discipline
Awesome video very hard to find this information
7:09 leave it to a Starting Strength coach to squeeze a GOMAD reference into a diet vid 😂
Good stuff man keep up the good work
Excellent
Just started a 14 day fast did a 40 day fast last year, great for mental strength and self control
Ive done extended fasting all the way up to two weeks. I do it for weight loss and the other health bennys are cool too, but its mostly to get rid of the belly. My problem is the weight always comes back and seems to be worse. Its like the fat and water comes back but the muscle doesnt. Do you ever have these issues and if not what do you do to keep it off?
@@DonTrump-sv1si I just eat low carb after my fast finished, Im pretty much eat keto I've gone from 22stone to 14.5 and kept it of by not going back to surger or carbs
@@marchudson4923 Cool thanks for the info. Do you work out, lift weights etc? Im in the gym like 5-6 days a week cardio and weight training.
@@DonTrump-sv1si If it always seems to worsen with time, why do you persist? This pattern of eating is highly disordered. This is happening bc human body easily adapts. As soon as it recognizes that you can function without eating, it WILL slow down your metabolism. Our brains were made to spend least energy as possible. An how does it accomplish this? By reducing your muscle mass, as it is the tissue that expends the most energy. This is pretty much basic biophysiology.
If i could give you advice, id told you do some research, seek a therapist and adopt a diet that aligns with normal, healthy practices. Food is fuel. Stay safe.
how do you work if you fast for 40 days ??? im a server and walk alot how could i fast and still work
Really good video thank you.
glad you found it helpful!
Great video! I need to start doing extended fasts again. Gotta stock up on electrolytes and fizzy water. ⚡💧
Sparkling waters basically make it fun
I fast briefly between bites.
It's a cumulative approach.
😂😂😂
Thanks for the tips! I do a 3-day fast twice a year. In the past I didn't train at all during the fast, but now I do, and it seems to help maintaining physical performance. I recommend doing some serious cardio as soon as you start the fast (after lifting weights of course) in order to deplete the glycogen stores as quick as possible. Personally I prefer to start and end the fast at midday, it just seems more convenient to me to do it this way.
I weigh lift 6x a week and I’m currently on my 12h/ 72 h water fast 😭 I’ve done 24h but never 72h so this is a big challenge for me. I’m planning on still lifting 🥹 today after work and possibly tomorrow!
IF is a way of life for me. I'm currently doing 20:4 and in some cases 24 hours.
Yeah Buddy!
We will see how this goes 😅
I have been doing a soviet weightlifitng program (4x per week: snatch or c&j, pulls, backsquats, then accessories)
Im almost to 24hrs and i have training tomorrow. Hopefully i can lift thoroughly.
My longest fast is 10 days. Enjoyed this
Great video! +1 sub
I think what you're saying is good. It's not relevant to me, because I've already gone through it and I only eat for fuel. Doesn't mean I don't enjoy my food, but I am always in control of what I eat. I'm considering doing a very long fast, only taking in some electrolytes, water, and some other basic stuff to keep it going. I'm talking 2 weeks or so. I'm doing it to speed up my cut and get it over with so I can just bite the bullet and regain my lost gains fast. I've already been cutting for almost a month, and I'm gonna turn it into 6 weeks before I begin this fast.
Thanks! I hated to stop my workout for a long fast. Sounds like it could work for me this way
Please look into this a bit more.
for how many years you are doing this? what was your starting weight before starting this routine and now
I have been looking for this video for a minute , I been fasting with this same exact schedule , End Monday Night - Feed Friday Morning WITHOUT the exercise , I do want to build Muscle though and be fit , Would i still be able to grow muscle ? Ive heard muscle mass grows 5-10x more due to the fasting process
On gym days while fasted do you drink.pre workout or black coffee before hitting the gym?
This is very informative. Thanks for the tips!
Glad it was helpful!
Are you familiar with Dr. Jamnadas? His RUclips channel is great. Fasting is not only a weight loss program but actually a way to reset your entire body on a cellular level. He’s a cardiologist who has changed the lives of many of his patients with fasting.
One man's psycopathy is another man's pragmatism. I don;t lift but I am in hour 52 of a fast that when I make up my mind will be atl east 72 hours but probably more.
You are so correct on the brain discipline. I love cottage cheese and this is all I crave when fasting.
I have found that if I get away from proper eating habits, the best way to get back on track is with a 3 day fast or longer. It resets the body so to speak.
Also, you nailed it on breaking the fast. Bone broth is great and frankly, you seem to have a better feel for this than the Keto experts who often seem indecisive.
“Hi, I’m Dr. Berg, I’m actually a chiropractor but have just fasted for a week. Now I’m going to break my fast with this delicious seaweed shake. Yum. You too can be a weak, little skinny stick like me.” Lol
@@waynenoll1967 😂
An hour and 52 mins into a fast😂 bro is keeping score bw snacks
I've found going moderate to low carb the day before helps with hunger when doing an extended.... I assume this is to with insulin and ghrelin levels
What about weight training on fasting days?
Is it ok to do an extended fast while your muscles are sore? Was planning on doing a three day fast but my legs are sore from yesterdays workout
Day 3-10 mental clarity increasingly feels so good day 11-25 the good feeling flatlines and hust feels like you took the limitless drug.
I've got 2 days left on a 7 day fast. You're correct on the mental aspect. I've also found I can concentrate so much more. I do wish I had a good heavy stim at least (350mg caffeine anhydrous) preworkout that won't trigger a metabolic response. Everything has some sort of bcaa in it or calories. Any suggestions?
Caffinated soda water
Caffeine pill
@jaycepardue1391 yeah I need several of those
@@kevinraney2935standard caffeine pill is 200mg. Just take those.
Ive fasted up to six days before and I want to try a 10 day fast in the next month or two. Currently I'm 220 pounds and 18% body fat, and I want to get up to 230 for the first time before starting it to ensure I have enough fat to get through it and not come out emaciated. I like your suggestion to still go to the gym and lift heavy, but just decrease volume a lot. I will workout 2 or 3 times over my 10 day fast, and I'm sure that will help with muscle preservation by taking advantage of the growth hormone boost and signal the muscle is still required.
You can't build muscle without protein. You lose very little muscle in a fast unless you lift, then you can actually lose 50/50% muscle/fat.
1:02
THIS!!!!
People need to realize that the masses have been brainwashed into so much eating.... 3 meals, 2000 calories, etc Truth be told, you really don't need as much food as you think. Most people are mentally inferior with no discipline. Ive done 75Hard wile fasting. In fact I fasted the better half of 2022. When I fast I train as normal as if I were eating. after about the 5th day, your energy will sky rocket. In fact it is hard for me to sleep because I have so much damn energy. Go hard or go home. Stay Hard :) !!!!
.
I’m now on a 72hour fast I plan on breaking my fast at 528hours or 22days in total . But I also wanna weight lift to build as much muscle as possible but I’m not sure if it’s healthy and helpful or not .
Like the shirt 😅
What’s your view on a real prolonged fast? I’m on day 14. In my own opinion I’m thinking it could be muscle waisting if I was to have a lift session.
exactly the opposite. your body will perceive the need to preserve the muscle in the time of stress like this. if this happened to our ancestors, they would have died
Your body will preserve the muscle. You will only lose muscle if you're malnourished. People with extra fat on them who do prolonged fasting have nothing to worry about
Listen to your body! I was at day 21 when I helped a friend moving. One laundry machine later, I heard the call...... EEEEEEEEAT!!!!!! There are some limits, but your body can speak loud enough :-)
You cannot build muscle on a fast so why? Let your joints and ligaments heal up so you can take advantage of the increased HGH when you continue your resistance training.
@@markroeder2491that’s what I ended up doing. I lost some strength and a little size. I got it all back after a month or so.
Do bcaas break a fast?
Tip: during a 4-5 day fast prepare your breakfast in the fridge and have it there, mentally prehaps easier knowing excellent food is always there
I can lift during a prolonged fast. I can’t lift heavy at all.
On my fifth day in the middle of the night I would start shivering like a drug addict on withdrawal 😂💀
for me the first 2 3 days are easy, the 4th and 5th where ever i look, i think of food like crazy but i have done 5day fast and trained on top, the cons with all of that is your blood pressure is so low you need to add some salt into it because you feel like passing out when you do something very intense. but overall my health/weight control/and overall feeling of my body is WORTH it, people need to do more fast, i mean think of it like cavemen didnt have fridges, they were fasting for days before they got a hunt, with empty stomach HUNTED, what does that tell u? YES u can workout while fasted, but its all about discipline and to control the urge of i need to eat.
i have this young friend who is a trainer, he is advocate of ''u must eat carbs, u must eat 5 times per day'' and all of that B.S which i always tell him dont tell me this crap, its based on outdated source of data, new studies emerge now with fasting and they are mindblowing for most. i suggest people also to watch the indian doctor guy and fasting, he will explain a lot of stuff in how the body reacts to fasting and what it does and the benefits.
its really worth it! dont forget ancient greek philosophers also fasted many times, look at their bodies, all were freaking lifters strong and healthy. today we have the beer gut philosophers lol.
I find the opposite - the first 2 days are a challenge, on day three ,instead of hunger I experience a ‘ numbness ‘ I’ve been shopping where they sell roast chickens, BBQ pork and did not feel like breaking the fast due to temptation
Should I continue to take creatine or no?
Good question. How would it interact with fasting's dehydrating effects? It is said that if you do creatine while fasting it will protect from muscle loss.
🤯🤯
Was it just me, or was Grant kind of a dick after 4 days without food? 🤣
I usually fast between breakfast and lunch and then eat the rest of the day 👍
Do you still drink coffee during extended fast?
Yes
Lmao the psychopath comments made me like your video. Thanks for the laughs man really needed it. Awesome video
Day 13 of a 36 day fast.
How did it go?
what about 7 day extended fast, while doing full body workout 3 times a week?
Your form is your guide. Don't go to full failure. When your form isn't perfect, you're done that set/exercise.
did you not lose muscle?
Not if you're lifting. 3 weeks of rolling 48hr fasts with 1 meal refeeds, lost 20 lbs, and increased lean body mass and strength.
@@JoePAcalaughs Just don't lift when fasted until you can supply proteins and all the other building blocks for muscle growth. Otherwise you are just tearing them down.
you literally do not eat 3 days straight? coffee? energy drinks? water?
Water and coffee
coffee is 0 cal, assuming youre drinking without milk
@@simeonfromberg734 correct.
Yes, just water, you skip 8-10 meals.
It's quite fun actually, interesting feeling. I learnt a lot about feeling my stomach.
The really surprising thing is that hunger completely disappears after 24h. You feel light and empty, but not hungry.
Some of my fasts were very energetic and I want to move and work, in others I feel hibernating with light nausea when I move too much.
I hate the phrase "Intermittent fasting". Thats like saying youre "Intermittently loyal" to your wife. As someone who loves fasting its really annoying people calling skipping a few meals a fast.
The metabolism issue is the problem. Ive done 3 day, 5 day, 7 day all the way up to two weeks but the weight always comes back. Irritating as FFFFFFFFFFF
Well what are you eating? And are you taking electrolytes/salt to keep water weight on when you’re fasting?
Question, Why don't you use some mental discipline and stop lifting during your fast? You don't have the proteins to build/rebuild muscle damage while fasting. Period. It actually might be good as a joint/ligament healing period and your HGH will be 3X the normal level when you go off your fast and resume training. Also any HIIT training in the fasted state will cause you to lose more muscle than fat, due to the way the body will raid muscle proteins to produce glycogen without carbs being present. Low intensity work such as walking has been considered OK, but please avoid any HIIT. Have you ever looked into TrueNorth Health's fasting protocol? It's pretty interesting and they've treated over 20,000 patients. Love your Mameluke... were you commissioned? Semper Fi.
Looks like fasting isn’t working for ya mate
Wait pronounce autophagy again 😂😂😂
Ophagy... just like he said...LOL.
i really can't see how promoting a disordered eating pattern will work on your 'mental discipline'.
where are your muscles, bruh?
This is so bad for your organs
If you are implying that a multi day fast is bad for your organs, I strongly encourage you to review the literature, studies, measurable positive hormonal changes, and 1st hand anecdotal evidence from thousands of people that points to the contrary.
@PaulOJazzMusic Yes, if you are talking about fasting in general. Multi day fasts eat at muscle and organ tissue. You find what you are looking for on the internet. Always good to look at negatives. They can save your life.
I wish I could find literature to support your claim. Even when searching for evidence to support your claim, I see the same thing pop up:
- Fasting increases insulin resistance. Poor insulin resistance is one of the primary contributing factors to many modern chronic disease and giving your pancreas a well needed break.
- Fasting stimulates growth hormone production. This is particularly useful for natural athletes/body builders.
- Fasting switches on the ketosis circut, which in turn triggers fat burning adaptations in the body. Furthermore, your body will make glucose as needed through gluco-neo-genesis.
- During fasting, your body enters a state of cell autophagy, which is a process of deconstructing old or malfunctioning cells into healthy efficient working ones. This is why the liver reconstruction is a common 'side effect' (benifit) during longer term Fasting.
- Mental clarity is cited quite often as another side effect (benifit) of longer term fast. That's because the brain is particularly efficient at utilizing keytones, which are elevated during a longer term fast.
Those who have negative side effects are those who approach Fasting without preparing properly. A key component to a sucesful fast is maintaining intake of essential micronutrients during the Fasting period. A healthy electrolyte powder with salt, or as this video and multiple others suggest a good bone broth will nomonilize your essential nutrients and mitigate your early on hunger urges and/or other side effects.
All "negatives" I've found associated with Fasting were those who did not incorporate a electolyte/bone broth protocol, and those side effects were headaches or low energy in the mornings.
You've made claims that they are bad for your organs. I'm interested on what your understanding is to why this is the case, I'm willing to review your arguments in further details. What specific organs are negatively affected based off of your understanding, and what are the mechanistic reasons for the adverse affects? I haven't seen any literature pointing to eating of muscle tissue or organ deconstruction. Perhaps you can point me towards some studies. I am looking forward to your response.
My problem is hunger. How to cope with overwhelming feeling of hunger?
Get past 24 hrs
It goes away if you are ketone adapted. Stop eating your sugars and processed foods before you start. Hunger isn't really an issue.