150 kg Leg Presses and Fasted Workouts: Path to a Sculpted Core

Model Han Hye Jin recently showed impressive results after just one week of intense training and dieting ahead of an upcoming lingerie photoshoot.

A Week of High-Intensity Focus

Han shared on her YouTube channel that she kicked off her regimen after learning she had a lingerie shoot scheduled in a week. She started her days early—waking up at 6:30 AM—and immediately dove into high-intensity fasted workouts, including a 150 kg (330 lb) leg press and cycling sessions.

She kept things light and clean for breakfast: one apple, two fried eggs, and three or four roasted cherry tomatoes.

Visible Results in Just Days

By mid-week, Han was already seeing major progress. Her visceral fat area had dropped from 48.3 to 41, an impressive shift in such a short time.

Three days before the shoot, she amped up her routine even more with strength training, including squats, rowing machine sessions, and rope waves—all while sticking to her fasting routine. Her visceral fat levels had dropped into the high 30s by the final check-in.

Does Fasted Training Really Work?

Han’s success isn’t just about hard work—there’s science to back it up. Research shows that working out on an empty stomach can be highly effective for fat burning.

In a fasted state, blood sugar and insulin levels are at their lowest, forcing the body to burn stored fat for energy instead of glucose. Combining fasted cardio with strength training, especially exercises targeting large muscle groups like leg presses, can further enhance fat-burning and muscle retention.

Fitness experts say fasted cardio helps maximize fat loss because the body taps into fat stores when glycogen levels are depleted from overnight fasting. Strength training boosts growth hormone levels, helping preserve muscle mass while burning fat.

Not for Everyone

But fasted workouts aren’t a one-size-fits-all solution. You might feel lightheaded or fatigued if you’re prone to low blood sugar or new to high-intensity training. Overdoing it on an empty stomach could even lead to muscle loss.

The key is to strike a balance: Adjust workout intensity to your fitness level and refuel with a good mix of protein and carbs afterward to support muscle recovery. Consulting a fitness expert to create a tailored workout plan can help avoid burnout or injury.

Han’s quick results highlight how strategic workouts and disciplined eating can deliver impressive changes—but finding a sustainable routine is key to long-term success.