HIIT and LISS
How hard should you go for fat loss? It’s a million-dollar question and everyone’s rushing to sell HIIT. Here’s the real story…
If you’re training 200% harder, it takes half as long. Whether HIIT and LISS cardio – the hard, pukey kind and the long, ball-busting treadmill kind – you’re burning similar amounts of fat.
What DOES change is what else you get from it. For example, high-intensity intervals are a great way of boosting your performance in sprints, throws, and other intense exercise.
Obviously, lower intensity cardio is a great way to keep your stamina up. This is great if you’re training in a sport that pushes the envelope on repetitive, long-duration exercise.
The point is finding what you want from your training – do you want power or stamina? – and putting your cardio in that direction.
HIIT is more time-efficient if you’re pushed for time and is usually better for muscle and strength, but it’s not a silver bullet for fat loss. It’s an approach that rewards you for pushing yourself to 90%+ effort time and time again.
If you’ve got the time to go for long cardio and you’re not worried about sprint performance, then you can use long treadmill/row/cycles to help metabolise more visceral fat.
You might be getting the point by now: pick what suits your goals and commit. There’s no single, superior choice. It’s about fitting your tools to your goals and getting after it again and again until you’ve won!