You guys know our FAVORITE personal trainer and fellow coach in the 10 in 4 Challenge, Dave Smith, right? Well, today he’s sharing some fascinating info on workout intensity and doing workouts that get results. It might be quite different than what you’ve heard before … and he’s even got a workout for you to try!
Why Are Your Workouts Not Working?
When it comes to exercise, a lot of people fall into one of two groups:
Group #1: I don’t like it.
These people dislike working out. They don’t like going to the gym, they don’t like sweating, and they don’t like being sore afterwards. Since exercise isn’t enjoyable, they don’t make it a priority and their workouts are inconsistent.
Group #2: It doesn’t work.
These people actually enjoy exercise, at least a little bit. They get their workouts done most days, but they don’t see the results they’d like. They keep trying, but wish all their work would actually pay off.
Do you belong to one of these two groups?
If so, I want you to know that there is hope. Don’t give up on exercise just yet…
There’s a high likelihood that you don’t like exercise (group #1) or you’re not getting results from exercise (group #2) because you haven’t tried the right style of workout yet.
HITT vs. LISS: Which Type of Workout Is Best For You?
There are two main categories of workouts that you might have tried in the past:
High-Intensity Interval Training: HIIT is, as its name suggests, intense. Think of boot camp classes or some of the crazy workouts you might have seen online. No pain, no gain is the motto.
HIIT workouts are great for athletes training for competition or people who are in tip-top shape. These are NOT beginner-friendly workouts, and many people don’t enjoy pushing themselves to the max as HIIT requires (group #1).
Also, too much intensity can lead to stress build-up that derails hormones and results in fat storage, not fat loss. Below is a simple diagram illustrating why this happens. You can also check this out to learn more about exercise stress, hormones, and weight gain.
Low-Intensity Steady State: LISS workouts are on the other end of the intensity spectrum. Imagine going for a really long walk or a slow jog. The intensity is low but the workouts last a longer time.
LISS is great for beginners because the risk of injury is low and you won’t stress your body (i.e. no hormone issues!). The downside is that LISS leads to a plateau very quickly. If you do the same low-intensity workout for very long, your results will come to a screeching halt (group #2). This can be super frustrating, especially since you could be putting a lot of time into exercise. You deserve to see results, right?
No HITT or LISS? What’s Your Alternative?
If pounding out HIIT workouts isn’t your thing, but your typical exercise isn’t getting you the results you want, what other option do you have?
Let’s take a look at this exercise intensity chart to find out:
HIIT workouts operate in the upper orange and red zones where your heart rate is flying at 80 to 100 percent of its maximum ability. LISS works in the yellow zone where your body is working, but not very hard.
The “weight control” and the “aerobic” zones could be your missing sweet spot. In these moderate exercise ranges, you can:
- Burn a lot of calories in a relatively short time period
- Build muscle and a leaner physique
- Avoid overstressing your body and slowing down your metabolism
This is where Low-Intensity Fat Loss (LIFL) workouts come into play. LIFL workouts are a cross between HIIT and LISS. They help you break through plateaus using a bit of resistance training, often using just your bodyweight, in combination with shorter stints of cardio.
For those group #1 people, LIFL doesn’t require a gym and doesn’t ask you to “sweat till you drop,” so you’ll likely find the workouts much more enjoyable than what you’ve tried before. Plus, they are quick, usually about 20 to 30 minutes, so they will fit into your schedule really well.
And for group #2 exercises, it might be time for you to try something new. Maybe you’ve been pushing too hard and your body is far too stressed out to actually produce any noticeable results.? Or, maybe you’ve just been doing the same routine for too long and you’ve hit a plateau.
There are three keys to using LIFL workouts effectively:
- Challenge: Your workouts should force your body to change without overstressing it
- Convenience: Your workouts should be quick, lasting no more than 30 minutes
- Consistency: Your workouts should be enjoyable so that you want to get them done each day
Want Some Help?
If you’re ready to put together some Low-Intensity Fat Loss workouts on your own, go for it! Your body is going to thank you, and I know you’ll see great results by simply approaching exercise in a new way.
If you’d like some help, I’ve prepared 28 LIFL workouts that you can begin using today. Click here to join in LIFL right now.
Below is one example of a LIFL workout called a “Strength Sandwich” that you can try right away. Remember, this should take no more than 30 minutes, so go get it done!
LIFL “Strength Sandwich” Workout
If any exercise is too challenging, you can break it up (e.g. 30-second wall squat, break, 30-second wall squat).
- Perform a wall squat for 60 seconds followed by 40 Russian twists (see videos below)
- Immediately repeat another 60-second wall squat and 40 more Russian twists
- Perform 18 minutes of low- to medium-intensity cardio (e.g. fast walking, light jogging, cycling, etc.)
- Hold a skydiver for 30 seconds (see video below)
- Perform another 30-second wall squat and 20 Russian twists
- Hold a skydiver for another 30 seconds
- Perform one more 30-second wall squat and 20 Russian twists
Exercise Tutorial Videos
What workouts have worked for you and which haven’t in the past? Would love to hear about it and see what you think of LIFL! —Dave Smith