Posted on 27 May 2016
I have to admit that I used to be a “cardio bunny” – and the majority of people think that performing cardio for a longer period of time is the key to fat loss (before I got into the industry I use to think this myself!)
Low intensity steady state cardio (LISS) might help you lose weight, but a significant amount of that might be muscle, and the less muscle you have on your body, the more fat your body will store.
The reason for this is due to your Basal Metabolic Rate (or BMR), which is the number of calories your body burns at rest. As the amount of lean muscle on your body increases, so does your BMR.
A better alternative to (or as well as) low intensity cardio is High Intensity Interval Training (or HIIT). HIIT is a method of cardio where you alternate periods of intense work (like sprinting), with periods of rest. Training like this burns more calories, keeps your metabolism raised for a longer period of time and is much more time efficient.
Studies have shown that HIIT has been 9 times more effective at burning fat when compared to a longer duration cardio. The reason for this is “EPOC–Excess Post Exercise Oxygen Consumption” which simply means that your body will continue burning calories up to 48 hours after your workout.
Further, lifting weights is a highly effective method for fat loss. This is because the more lean muscle mass you have, the more fat you burn. So ladies, don’t be scared to pick up those weights and mix up your cardio regime!