LISS: The Optimum Fat Burn

 

 

Sometimes getting ourselves moving is a lot harder than we'd like. I'm currently aiming to do about 3 to 4 Low Intensity Steady State sessions a week (also known as LISS). This is great for burning excess fat we have on our bodies, as the aim is to get our heart rates at a certain rate, but maintaining this for a period of time.

 

I usually aim for about 35-45 minutes of either power-walking or cycling as these exercises are difficult enough to keep going for a long period, but also enable you to breathe through the exercise. Making sure you have enough oxygen pumping around your body is key and drinking plenty of water to keep hydrated as you will find yourself sweating!

 

Now to work out the intensity you need your heart rate to be in, we need to decipher what your maximum heart rate (MHR) is. To do this, subtract your age from 220, so as I am 26 years old my maximum heart rate is 194 (220 - 26 = 194).

 

220 - (your age) = (your Maximum Heart Rate)

 

Once you know what this is, you can work out which range your heart rate will need to be in for your exercises. For our LISS sessions, the range (as the name suggests) is low; between 50-70% of our MHR. This level of low intensity is great for warming up our muscles and supplying them with plenty of oxygen. By pushing ourselves walking or cycling for example, we are able to breathe in properly whilst still getting our bodies moving. This is also a great way to build up your fitness especially if you don't quite feel ready for resistance workouts. LISS is generally quite gentle on your joints and doesn't put too much strain on your body.

 

I know that not everyone has the time to spend completing LISS exercises for 45 minutes 3 or 4 times a week, but it is a great way to also reflect on your day or just take time out to clear and free your mind of any worries.

 

When I recently had a break from work, I travelled to stay with my family a few minutes walk from the coast. By walking our border collie and greyhound, I ended up walking almost 8 miles a day without even realising! It was a fantastic excuse to get outside, breathe in some fresh air and play with the dogs for a bit while still getting my LISS in for the week.

 

Whatever LISS exercises you choose to do, and no matter how big or small, just take the time to get moving each day. Listen to your body. Take care of it and respect it, and in turn you will start to see results.

Surround Yourself With People Who Encourage And Motivate You

I am a firm believer that no matter how hard you strive to achieve your dreams and goals, it can be incredibly hard, even hinder your success if you have to go through the journey alone.

 

If you surround yourself with people who encourage you to do well, support you to achieve your dreams no matter how big or small and motivate you when it feels like there is a mountain to climb, you will honestly feel a lot more invincible knowing there's an army behind you.



Luckily for me, I have a boyfriend and family who have always encouraged me to follow my aspirations. They just want me to be happy no matter which path I choose to follow and I am so grateful for that. I can only imagine how difficult and heart-breaking it must be when the people closest to you don't encourage you to reach for what you truly want.

 

If you are embarking on a healthier lifestyle like me, please feel free to comment or send me an email; whether you are going through a rough time, need some motivation or just want to chat, I am always here :)

 

The online fitness community can be very encouraging, but it's important to take the right advice and not go down the wrong path. Don't get me wrong, I'm no fitness and health expert (just yet!) but I am in the process of studying Fitness Nutrition and will only ever post advice that is real, scientifically proven and that I follow myself. I sought to gain a qualification so I could eliminate all the rubbish out there and to know once and for all not only for my own journey, but for all of you lovely readers who may want everything you need to know in one place.

 

Please feel free to let me know if you have any questions or comments, and I will endeavour to answer them to support you and your own journey. 

Strive For Results, Not Perfection

Too many times we compare our progress to someone else's. It's good to look to others for inspiration, but don't forget to focus on you. Listen to your body. Eat when you are hungry and make sure you let your body rest. Pamper yourself and protect your mind by taking time out each day to just be. After all, it's far kinder to our souls to focus on achieving our own personal goals rather than the unachievable image of perfection.