Ask Alfonso: What Is L.I.S.S. Cardio?
I recently saw that you posted your resistance band workout in preparation for a bodybuilding show on Facebook. You mentioned that you were doing 1 hour of L.I.S.S. cardio in the morning.
My question is – what is L.I.S.S. training? I’m trying to lose weight and want to know if this type of cardio is good for me?
You’ve been an inspiration with your daily status updates and they really help motivate me.
I was wondering when I was going to get this question. So you want to know what L.I.S.S. cardio is? No problem and it’s super simple.
First I should tell you that bodybuilders have used this style of cardio for decades as a way to lose body fat before a competition. Simply put, Low Intensity Steady State cardio is just as its name implies – very low intensity, monotonous, long and often boring cardiovascular training! Sounds like fun right? But let me explain the theory behind it.
The theory behind using this type of cardio as a fat burner is really all about energy systems within the human body and what gets primarily used for fuel at different heart rate levels. At a lower heart rate, around 120 beats per minute or less, your preferred energy source will be bodyfat. This is a proven fact. However once you start climbing the MHR (Max Heart Rate) scale, your body will have to look for more immediate sources of fuel such as blood sugars, muscle glycogen and other alternative sources as you start to fatigue. When you perform between 30–60 minutes of L.I.S.S. cardio you can be assured that you’ll mostly use fat for fuel. And this is one reason why people who walk for hours and miles per day have such great results and lose a lot of fat – they’re performing L.I.S.S. without knowing it!
I’ll be honest, you’ll find people that disagree with my former statements and say that the lower heart rate training/fat burning is hogwash. However as I always back up my statements with real world results I can tell you it works. I started performing 1-hour sessions 5 days per week – first thing in the am on a fasted stomach and in the first week I saw a huge difference in how my body looked. Keep in mind that because it’s low intensity you can literally do it everyday, as opposed to intense H.I.T.T. sessions that require more recovery time and may make you sore.
BUT, you must realize WHY it is that I’m doing this. I’m trying to shed bodyfat and preserve muscle mass. Those are my two main goals for the next 8 weeks so my training is dictated by my needs. High intensity cardio is awesome and I still use it – it provides tremendous cardio and heart benefits and in some cases can help build a bit of muscle. But I can’t train that way everyday so I’ve opted to ADD in an hour of L.I.S.S. each day for the next four weeks. When I’m four weeks away from stepping on stage, I’ll add in a SECOND hour at night to burn of the last bit of fat. I know it sounds crazy and like a job and truthfully it is. I’m even caught some harsh comments from fans who want to know what happened to the functional training and “look fit be fit” mantra of the Angry Trainer Fitness site!
My answer is this: My fitness and health program isn’t stagnant –it’s always changing and evolving. My girlfriend Alejandra recently won her 1st figure competition out of a field of 17 women and my old bodybuilding fire was lit. But this time around I’m not training like a bodybuilder – I’m using bands and bodyweight exercises only and STILL include functional training as part of my program. At the age of 38, and having had two fairly serious injuries and subsequent surgeries since my last competition, I want to test myself and see if I can get into amazing shape again. Although I know my health and fitness is at an all time high already.
So if you’re primary goal is to lose fat, then perhaps you should try a little L.I.S.S. cardio in your program to speed things up a bit. Remember, variety is key when it comes to health and fitness progress. The most important thing is that you’re consistent with your sleep, diet and your exercise program.
Good luck – and if you have a question – please just click here. I’d love to help you!
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
|Print article||This entry was posted by Alfonso on June 22, 2012 at 2:14 pm, and is filed under ASK ALFONSO. Follow any responses to this post through RSS 2.0. You can leave a response or trackback from your own site.|
about 3 months ago - 4 comments
Many of you have wondered what’s best to eat prior to your workout for optimal performance from your body. And of course you’ve heard me recommend post workout shakes that are a blend a whey, egg and casein time and again. But some people have been asking me about fasted workouts and if there is…
about 6 months ago - 1 comment
Today I’m sharing another Classic ATF post that is worth taking a look at again. Last September I posted this mat / floor routine to show all of you that a great workout can be found in many forms. In this case, I demonstrated how going through a circuit of ten exercises right in your…
about 6 months ago - 15 comments
Hi Alfonso, I’m really confused. I’ve been following you for a long time and love all of the advice you give. I’ve used many of your workouts and have seen great results. But recently you’ve been posting a lot of Crossfit type workouts on your FB page and I’m interested but wonder if they’re enough?…
about 9 months ago - 7 comments
Hi Alfonso, I am 5’6″ and weight 195 lbs. I have lost 25 lbs. since January of this year following a regime of cardio and resistance training 5 to 6 days a week. I also try really hard to stay away from white breads, rice, etc – except for one cheat day a week.…
about 9 months ago - No comments
Hi Alfonso, For the past 3 weeks I have been undertaking a body transformation from a well known website. I am 186cm tall (6’1) and 104.7kg (230 lbs) I am aiming to get down to 80kg (176lbs). I have been consuming 1,800 calories a day and doing weights 5 times a week whilst also…
about 9 months ago - 4 comments
Hi Alfonso, I’m a 21-year old woman and now I’m staying at home without doing anything. Here’s my problem –recently I finished my studies and started gaining weight. Before this I was around 133 lbs., which was a bit better than now (144 lbs.). I’m 5 feet 3 inch and slightly overweight according to…
about 11 months ago - 4 comments
Hi Alfonso, I love the site. It’s been a huge help for me as I’ve been trying to make up for a few years of poor eating/drinking and trying to get back to my old, healthier self. My question is regarding the circuit style of training that you’re fond of. I completely agree with the…
about 1 year ago - 1 comment
Hi Alfonso OK, I’m a 47- year old female, pre-menopausal, borderline diabetic, high triglycerides and just getting over plantar fasciitis in both of my feet. I quit smoking 4 months ago (yeah for me). But with all of the hormonal crap going on in my body right now I can’t seem to get any weight…
about 1 year ago - 6 comments
Hi Alfonso, Two years ago I was diagnosed with hypothyroidism and I was put on a synthetic thyroid medication. Since then I’ve been working out 4-5 days a week doing circuit-training workouts along with running 4-5 miles every other day. With that I have also been maintaining a diet of no more than 1,500 calories.…
about 1 year ago - 11 comments
In a million years when future civilizations or species look back on “the humans” of the 21st century, I just know they’ll be shaking their heads and saying “they did it to themselves”. We are an outrageously idiotic bunch let me tell you. What prompts me to say such things? Well just when I thought…