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.

Good Things Come To Those Who Sweat

If you had told me a year ago that I would enjoy exercising, that I would enjoy that feeling of finishing a workout that I never believed I would be able to complete, I would have laughed in your face. 

When I exercise now though, I love the feeling of accomplishing something that is making me stronger, more powerful and most importantly, improving my health and fitness. Each time we sweat through exercise, we are getting our hearts pumping, getting the blood flow circulating and testing our mindsets. We are building up our muscles and improving our strength. 

I have found personally over these last few weeks that by doing the BBG workouts, my strength is already improving. If you're not familiar with the workouts, there are three a week that consist of four sets of movements with reps. These are circuits and you repeat both to make up the four sets. The weeks alternate so you repeat the moves from Week 1 in Week 3, Week 2 in Week 4 and so on. This is brilliant though especially when you repeat the circuits because you notice how much your body and muscles already adapt to complete the movements! 

Everybody's progress is different however, and sometimes you may need to adapt a movement if you are struggling to complete it. After all, any move is improving your form and fitness and you don't want to injure yourself if you are finding something a little difficult. Plus, imagine that satisfying feeling once you can complete it further down the line! 

So if you're doubting your progress, aim to get moving every day. No matter how big or small, every little bit of walking, running, cycling or jump lunges are all counting towards improving your fitness.