We all have a fitness goal that we are chasing. For most people I work with, it’s 100% about fat-loss.
They want to burn stubborn belly fat, build muscle and shape their body to be lean and tight.
Today I wanted to share some tips to help you get the most from your workout so you can reach your fat-loss goals.
The first thing to understand the difference between LISS and HIIT style training.
L.I.S.S is short for Low-Intensity Steady State training. That’s when you find a steady pace and keep it up for a prolonged period of time. Think of a 30-minute elliptical workout or a 5-mile jog.
Most people will find a pace that gets their heart rate up slightly and stays there. If they feel their temperature is up, heart rate is elevated and sweat pouring out then they must be getting a good workout.
LISS training has it’s place. In fact, I recommend that if my clients want to do supplemental exercise to their boot camp training, they should do fasted LISS first thing in the morning for 15-30 minutes. I even use L.I.S.S. for off-season cycling training (long zone 2 rides to build capillaries so I can have a higher V02m during race season – but not many people find riding for 3+ hrs at a time outside in the cold of winter as fun as I do!).
Now let’s talk about H.I.I.T or High-Intensity Interval Training. The WHAT is in the name – high intensity for an interval of time. That’s easy to understand. But the HOW is where most people miss the mark.
So, how do we use HIIT training to burn fat?
First, let’s talk duration of the workout. You see, there’s no such thing as a 60 minute HIIT workout. Our bodies scientifically cannot put out high amounts of power, energy and explosive movement for that long.
Our intensity drops off and we are going through the motions. It tends to be with sloppier form, less intensity, and lighter weight.
So, if you see a 60-minute HIIT workout on YouTube, it’s 100% false. They are using popular words to get more clicks and to grab people’s attention.
Again, scientifically speaking, a TRUE HIIT workout is around 16-18 minutes. Anything beyond that and your intensity will dip down. Even if you’re constantly moving, it’s probably at a slower pace and if you’re lifting weights, you might resort to using momentum to lift it.
So, what is the best way to burn body fat?
Here’s the simple formula…
🔥 Do a HIIT workout 2-3x week for 20 minutes or less. That’s why we design our workouts at FBBC to be intense and it’s 30-minutes with a full warm-up and cool down.
💪 Get your lift on. Strength training is the #1 way to build your metabolism and force your body to burn more calories all day long. Too many people chasing fat-loss focus on cardio, cardio, cardio and get frustrated when they don’t see results. The missing piece is strength training!!
💦 Focus on recovery between exercises. Logically, it sounds like a good idea to “keep moving” between sets of exercises. But it actually works AGAINST you. The point of interval training is to have a working interval and a rest interval. If you are constantly moving then you are moving into LISS training. When your body fully recovers, it has the ability to work harder, lift heavier and burn more fat.
I hope this helps you to reach your fat-loss goals. If you want to train with our team of certified, experienced Coaches at Fit Body Boot Camp, just shoot me a DM.