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Low Intensity Steady State Cardio

What is LISS?

Well for starters, it’s quite the opposite of HIIT. LISS stands for Low Intensity Steady State.

LISS involves elevating your heart rate with activity, but not letting it go beyond 65 percent of your maximum heart rate (approximately), and then keeping it there for an extended period of time (at least 30 minutes).

By doing LISS in a fasted state (empty stomach) for at least 30 minutes in the morning, you can burn the extra fat that you may be struggling to ditch! It is recommended that you perform the fasted cardio at least 3x/week but is optimal 7x/week. The more the better during a fast cardio cycle.

Your body is in a fasted state when you have not eaten for at least 8 hours (overnight). When insulin levels are low because you haven’t eaten, your body has no choice but to burn stored fat. Fasted cardio won’t help you lose fat, if you don’t follow a proper, balanced diet.

Also, it does not allow you to cheat the laws of energy balance. At the end of the day, fat loss requires an energy (calorie) deficit, and that means you have to burn more energy than you eat.

Low Intensity Steady State Cardio Options:





Stationary Bike- low resistance


Aside from the physical benefits of fasted cardio in the morning, the mental clarity that it provides will help you begin your day with a rush of endorphins and a positive mindset.

Typically, we use fasted cardio in cycles...meaning we only have clients do it for short periods of time (3-8 weeks) to accelerate fat loss. We prefer clients cycle off of fasted cardio and use it only as needed as your body will simply adapt to the steady state if you continue for an extended amount of time.

**8-16 oz of water and/or black coffee is ok before but do not consume food prior to fasted cardio.


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