LISS cardio is the exercise you need to get shredded! I’m sure you all have heard of HIIT cardio: High Intensity Interval Training. Well LISS is the opposite end of the spectrum: Low Intensity Steady State.
You may be asking yourself why you would want to do LISS cardio. The answer is simple! To preserve that lean muscle mass you have worked so hard to develop!! This type of cardio essentially bypasses the body using carbohydrates as fuel and instead uses fat.
1) The key to LISS cardio is to keep your heart rate between 65% and 75% of your maximum and to make sure the session last no longer than one hour. Of course you can do more than one session in a day but do not do them consecutively.
2) Examples of LISS cardio:
a. Take your dog for a walk! Perfect LISS cardio for you and great cardio for your dog! It’s a win-win for both of you!
b. Ride a stationary bike at 65 RPM
3) Do not eat anything before you do your cardio! I personally like to do mine right after I wake up and/or immediately after a resistance training workout. Your body will have already used its glycogen stores and long as the intensity is low it will immediately start using fat as energy!
You don’t always have to be jumping, kicking, punching, sweating buckets in order to burn fat. If we use a little bit of science, have faith and try something new you will be pleasantly surprised at the results. I recall when I started using LISS: it was like doing nothing. Fast forward several weeks and I achieved the best conditioning of my life!
It is little things like LISS cardio that will help you get that lean, ripped look you have been working so hard to achieve.