Forget HIIT—Why Low-Intensity Cardio Might Be Better for Fat Loss

Everyone
wants
the
fastest
way
to
burn
fat,
and
for
years,
HIIT
(High-Intensity
Interval
Training)
has
been
hyped
as
the
ultimate
solution.

Short,
explosive
bursts
of
movement,
dripping
sweat,
and
the
promise
of
the
elusive
“afterburn
effect”
make
it
sound
like
the
only
real
option.

But
what
if
I
told
you
that
an
easier,
more
sustainable
approach
could
be
just
as,
if
not
more,
effective?

Low-intensity
steady-state
cardio
(LISS)
may
not
come
with
flashy
marketing
or
extreme
workout
challenges,
but
it
could
be
the
key
to
long-term
fat
loss
without
exhaustion,
injury,
or
burnout.

Science
backs
it
up,
and
so
do
those
who
have
ditched
the
HIIT
madness
in
favor
of
a
gentler,
more
consistent
approach.

What
Exactly
Is
Low-Intensity
Cardio?

Think
of
it
as
exercise
that
keeps
your
heart
rate
in
a
moderate
range
for
an
extended
period.
Unlike
HIIT,
where
you’re
pushing
your
limits
for
short
bursts,
LISS
keeps
things
controlled,
consistent,
and—dare
I
say—enjoyable.

Examples
include:

• A
  brisk
  walk
  around
  the
  neighborhood
• A
  casual
  bike
  ride
• An
  easygoing
  jog
  where
  you
  can
  still
  hold
  a
  conversation
• A
  steady-paced
  elliptical
  session
• Swimming
  at
  a
  moderate
  pace
• Nothing
  extreme.
  Just
  consistent
  movement
  that
  allows
  your
  body
  to
  tap
  into
  fat
  stores
  without
  shocking
  your
  system.

The
Big
Fat
Burn:
Why
LISS
Works
Like
a
Charm

1.
Your
Body
Prefers
Fat
as
Fuel

This
is
because
of
the
way
different
energy
systems
function
in
the
body.

Your
body
has
three
primary
energy
systems:

• Phosphagen
  system
  (used
  for
  short
  bursts
  of
  high-intensity
  effort,
  like
  sprinting)
• Glycolytic
  system
  (uses
  carbohydrates
  as
  fuel,
  primarily
  for
  moderate
  to
  high-intensity
  exercise)
• Oxidative
  system
  (relies
  on
  fat
  as
  the
  dominant
  fuel
  source,
  used
  for
  lower-intensity
  activities)
• LISS
  allows
  you
  to
  primarily
  engage
  the
  oxidative
  system,
  meaning
  a
  greater
  proportion
  of
  calories
  burned
  come
  from
  fat
  rather
  than
  glycogen.

To
further
encourage
your
body
to
rely
on
fat
for
fuel,
you
can
incorporate
a


7-Day
Carb-Cycling
Plan

to
strategically
manage
carbohydrate
intake
while
maintaining
energy
levels.

2.
It’s
Sustainable
(Unlike
HIIT,
Which
Feels
Like
Punishment)

Let’s
be
honest.
Not
everyone
loves

HIIT.
It’s
brutal,
leaves
you
feeling
drained,
and
takes
a
toll
on
your
joints.
The
constant
jumping,
sprinting,
and
plyometric
moves
can
lead
to
overuse
injuries,
especially
for
those
who
are
not
conditioned
for
such
high-impact
movements.

LISS,
on
the
other
hand,
is
something
you
can
do
daily
without
feeling
wrecked
afterward.
Walking,
cycling,
or
light
jogging
places
minimal
strain
on
the
joints,
making
it
an
excellent
choice
for
those
who
are
overweight,
recovering
from
injuries,
or
simply
looking
for
a
more
sustainable
way
to
stay
active.

Consistency
is
key
for
long-term
fat
loss.
If
an
exercise
routine
makes
you
miserable,
you
won’t
stick
to
it.
And
let’s
be
real—forcing
yourself
through
punishing
workouts
that
leave
you
drained
isn’t
exactly
motivating.
A
pleasant
walk
outside,
listening
to
your
favorite
podcast
or
enjoying
nature?
That’s
something
you
can
actually
look
forward
to.

3.
Lower
Stress
=
Better
Fat
Loss

Ever
heard
of
cortisol?
It’s
a
stress
hormone,
and
high
levels
of
it
can
lead
to
fat
storage
(especially
around
the
belly).
HIIT
and
other
intense
workouts
spike
cortisol
due
to
the
high
level
of
stress
they
put
on
the
body.

LISS?
Not
so
much.
It
allows
you
to
move
your
body,
burn
calories,
and
stay
active
without
triggering
an
excessive
stress
response.
In
fact,
low-intensity
movement
has
been
shown
to
reduce
cortisol
levels,
promote
relaxation,
and
even
improve
mental
health.
Ever
noticed
how
a
long
walk
helps
clear
your
mind?
That’s
the
magic
of
low-intensity
movement—it
doesn’t
just
help
with
fat
loss;
it
helps
keep
your
stress
levels
in
check,
too.

By
keeping
stress
low,
your
body
stays
in
a
fat-burning
state
rather
than
clinging
to
fat
for
dear
life.
This
is
especially
important
for
those
who
struggle
with
stubborn
fat
around
the
midsection,
which
is
often
linked
to
elevated
cortisol
levels.

4.
It
Doesn’t
Destroy
Your
Appetite

Ever
finished
an
intense
workout
and
felt
like
you
could
eat
an
entire
pizza
(plus
dessert)?
This
can
make
it
harder
to

maintain
a
calorie
deficit,
as
intense
cravings
and
an
insatiable
appetite
may
lead
to
overeating.

LISS,
on
the
other
hand,
is
gentle
enough
that
it
burns
calories
without
sending
you
on
an
all-you-can-eat
spree.
A
steady
walk
or
a
moderate
bike
ride
won’t
leave
you
feeling
ravenous
but
will
still
help
you
maintain
an
active
lifestyle.
In
fact,
studies
have
shown
that
moderate-intensity
exercise
can
help
regulate
hunger
hormones
like
feeling,
preventing
the
post-workout
binge
that
typically
accompanies
more
extreme
training.

Additionally,
since
LISS
allows
for
longer
durations
of
activity,
you
may
end
up
burning
the
same
or
even
more
calories
over
time
without
the
risk
of
extreme
hunger
spikes.
You
can
stay
in
a
slight
calorie
deficit
without
constantly
battling
cravings,
making
it
easier
to
sustain
fat
loss
over
the
long
run.
The
Myth
of
the
“Afterburn
Effect”

People
typically
defend
HIIT
by
mentioning
EPOC
(Excess
Post-Exercise
Oxygen
Consumption),
claiming
it
burns
calories
even
after
the
workout
is
done.
While
that’s
true,
research
shows
that
the
actual
additional
calorie
burn
from
EPOC
is
relatively
small.

For
example,
a
study
published
in
the
Journal
of
Sports
Science
&
Medicine
found
that
while
HIIT
does
increase
post-exercise
oxygen
consumption,
the
overall
difference
in
total
daily
calorie
burn
compared
to
LISS
is
marginal.

On
top
of
that,
the
physical
toll
HIIT
takes
on
the
body
can
reduce
adherence,
meaning
fewer
workouts
over
time.

A
Complementary
Strategy:
Carb-Cycling
for
Better
Results

For
those
looking
to
maximize
fat
loss
while
maintaining
energy
levels,
pairing
LISS
with
an
effective
nutrition
plan
can
make
a
huge
difference.

• Carb
  cycling
  involves
  alternating
  between
  high-
  and
  low-carb
  days
  to
  fuel
  workouts
  while
  keeping
  overall
  caloric
  intake
  in
  check.
• This
  strategy
  can
  help
  optimize
  fat
  oxidation,
  prevent
  metabolic
  slowdowns,
  and
  keep
  you
  feeling
  energized
  throughout
  the
  week

Who
Benefits
the
Most
from
LISS?

How
to
Make
Low-Intensity
Cardio
Work
for
You

• The
  best
  part?
  It
  doesn’t
  take
  much
  to
  get
  results.
• Aim
  for
  30-90
  minutes
  per
  session
• Keep
  your
  heart
  rate
  at
  50-70%
  of
  your
  max
  (a
  pace
  where
  you
  can
  still
  talk
  but
  feel
  slightly
  challenged)
• Be
  consistent
  (4-6
  days
  a
  week
  is
  ideal)
• Pair
  it
  with
  strength
  training
  to
  maintain
  muscle
  while
  shedding
  fat
• Track
  progress
  through
  body
  composition
  changes
  rather
  than
  just
  weight
  loss

The
Science
Behind
LISS
vs.
HIIT
for
Fat
Loss

The
results
showed
that
while
HIIT
burns
more
calories
in
a
shorter
time,
adherence
rates
were
lower
due
to
how
taxing
it
is.
Meanwhile,
those
who
performed
steady-state
exercise
were
able
to
sustain
their
routines
for
longer,
leading
to
better
long-term
fat
loss.

The
Bottom
Line:
Don’t
Sleep
on
LISS

High-intensity
workouts
might
sound
cool,
but
they
aren’t
always
the
best
choice
for
fat
loss.
Low-intensity
cardio
is
sustainable,
easier
on
the
body,
and
surprisingly
effective
at
burning
fat.
Plus,
it
actually
feels
good.

Forget
the
“go
hard
or
go
home”
mentality.
Sometimes,
the
best
results
come
from
slowing
down.
By
incorporating
more
LISS
into
your
routine,
you
can
achieve
fat
loss
without
unnecessary
stress,
burnout,
or
injury.
Long-term
consistency
beats
short-term
intensity
every
time.