For decades now, we’ve been led to believe that endless bouts of low, to moderate, intensity cardio is the most effective way to burn unwanted body fat.
Without going heavily into the scientific detail, endless cardio can in fact be counter-productive to this aim.
Firstly, when you undertake long durations of steady state cardio, your body will adapt to conserve energy. Your body’s metabolism will actually slow down and coupled with a calorie deficit, this can greatly hinder your ability to burn fat. In fact, you’re more likely to lose muscle mass and actually gain body fat. Also, it will give rise to higher levels of cortisol that you now know is linked with the accumulation of more body fat.
This isn’t to say that LISS should be avoided completely, it can be useful when implemented correctly and so I will strategically add an appropriate measure into your training program based on your reviews and progress . It should be performed at a low-level, working at roughly 50-60% of your maximum heart rate.
An example of LISS would be walking at an incline on a treadmill, not jogging, or the use of the X trainer. I would avoid the bike unless you are injured because we already spend too much time in our day seated.
Initially other than the cardio sessions no additional LISS will be prescribed, however based on your progress more maybe added throughout.