Why I only do LISS during prep
Let’s talk about why I only do LISS during prep — no sprints, no circuits, no high-intensity bootcamp energy. Just me, my treadmill, and some solid playlists. 🎧🚶🏻♀️
Here’s why I choose LISS (Low-Intensity Steady State) over HIIT:
→ It burns fat without adding major recovery demands
→ Keeps cortisol levels lower (which is key when you're already dieting hard)
→ Preserves muscle mass — HIIT can sometimes eat into that if recovery is compromised
→ Allows me to stay consistent even when calories are low and energy is tighter
HIIT can be useful… but not when you’re deep in a deficit, lifting heavy 5–6 days/week, and trying to bring your best physique to stage. The goal is to burn fat without taxing the nervous system or messing with recovery.
So no — you don’t need to suffer through sprints to get shredded.
What matters is strategy and sustainability.
LISS is calm.
LISS is controlled.
And when programmed right — LISS is deadly effective. 💀🔥
Many of you ask about LISS, or Low-Intensity Steady State cardio, and what it truly means for your fitness journey. In my experience, understanding the 'why' behind LISS is just as important as the 'how.' Essentially, LISS means performing cardiovascular exercise at a consistent, moderate intensity for an extended period – think a brisk walk on the treadmill, a steady cycle, or even a long elliptical session. The key is to keep your heart rate elevated but sustainable, allowing you to maintain a conversation without gasping for air. This method, unlike high-intensity interval training (HIIT), places less stress on your nervous system and significantly aids in keeping cortisol levels low, which is crucial, especially when you're deep into a caloric deficit or focused on muscle preservation. For those wondering about LISS cycling, it's one of my personal favorites! Whether you're on a stationary bike at the gym or enjoying an outdoor ride, the principle remains the same. Maintain a pace where you feel a moderate effort – you're working, but not to the point of exhaustion. Aim for a consistent speed and resistance for 30 to 60 minutes. This gentle yet effective approach helps to tap into your body's fat stores for fuel, making it an excellent tool for fat loss without the risk of overtraining or muscle breakdown that can sometimes occur with more intense forms of cardio. I've found that pairing a good playlist with a long LISS ride makes the time fly by and leaves me feeling refreshed, not depleted. When it comes to general LISS training, the options are vast, especially if you're working out in a gym. Beyond the treadmill and cycling, you can utilize the elliptical, stair climber, or even a rowing machine. The goal is to find an activity you enjoy and can sustain. I often switch between these machines to keep things interesting and engage different muscle groups slightly. The beauty of LISS is its flexibility; it allows me to stay consistent even when my energy is lower from heavy lifting sessions or a strict diet. It's about strategic movement that supports your overall goals, rather than constantly pushing to your limits. This focus on sustainability is what truly makes LISS deadly effective for getting shredded without extreme suffering. Remember, it's not always about how hard you go, but how smart and consistently you train to preserve muscle and achieve your physique goals.
