DAY 11: LISS Training Explained

Most people think fat loss requires intense workouts.
Sprints, long runs, crazy circuits.

But the truth?
LISS — Low-Intensity Steady State — is one of the most effective tools you can use.

And it’s beginner-friendly, low stress, and easy to stay consistent with.

Let’s break it down.

What is LISS?

LISS is simple:

Move at a steady, easy pace for 20–45 minutes.
You should be able to hold a conversation while doing it.

Examples:

• Walking

• Light biking

• Easy stair climbing

• Slow elliptical

• Even shadowboxing at a low pace

No pressure. No burnout.

Why LISS works for fat loss

1. It burns calories without stressing your body
Your joints don’t get beat up.
Your energy doesn’t crash.
You can do LISS daily.

2. It improves recovery
It helps reduce soreness while still keeping your body moving.

3. It builds consistency
You don’t need hype.
You just need to walk — something you can do anytime.

4. It’s sustainable
You’re not dreading the workout.
You can stick to it long-term, and that’s what creates results.

How much LISS should beginners do?

Start with:

• 7,000–10,000 steps a day, or

• 20–30 minutes of walking, 4–5x per week

And yes… it counts even if it’s broken up throughout the day.

LISS isn’t “easy.” It’s smart.

The fitness industry tries to sell you intensity.
But consistency is what actually changes your body.

If you’re starting your journey, LISS helps you:

• Lose fat

• Build endurance

• Recover better

• Stay consistent without burnout

It’s the foundation — and it works.

Today’s goal

Get your steps.
Go for a walk.
Move at a pace you can maintain.

Small, steady effort stacked daily will take you farther than any extreme workout.

Keep going.

— Aquiles