LISS is Low-Intensity-Steady-State Cardiovascular Activity, and highly effective for both fat loss and long-term health.
It keeps your heart rate in Zone 1 (50-65% of max heart rate)—a range where your body burns more fat for fuel while staying in a low-stress state.
And here’s the kicker:
✔ Walking in a fasted state enhances fat oxidation. Studies show fasted cardio can increase fat-burning efficiency by up to 20% compared to fed-state exercise. (Paoli et al., 2011)
✔ LISS preserves muscle mass. Unlike high-intensity cardio, LISS doesn’t spike cortisol levels, which can lead to muscle breakdown over time. (Hackney et al., 2012)
✔ It improves insulin sensitivity & metabolic flexibility. Walking just 30-45 minutes per day can significantly improve glucose regulation, reducing the risk of metabolic disorders. (Hansen et al., 2019)
✔ It’s sustainable. Unlike high-intensity workouts that demand recovery, you can do LISS every single day without overtraining.
🚀 LISS for the General Population vs. Elite Athletes
🔹 For the Average Person → If you’re trying to lose 20-40 pounds, LISS is your secret weapon. It keeps stress levels low, burns body fat, and improves overall health—without the risks of high-impact training.
🔹 For the Elite Athlete → If you’re already training hard, LISS is your recovery tool. It enhances circulation, speeds up recovery, and improves mitochondrial efficiency for better endurance. (Montero et al., 2015)
The best part?
It’s the simplest fat-loss and longevity tool you can use—right now.
💡 My Ideal LISS Protocol
📌 Walk out your front door.
📌 Walk at a comfortable pace for 30-45 minutes.
📌 Do this in a fasted state (morning is best).
📌 Aim for 4-7 days per week for maximum results.
That’s it. No gym. No equipment. No excuses.
👉 Start Walking, Start Losing Fat, Start Feeling Better 👈
Look, you can keep searching for the next magic diet, the next fat-burning trick, or the next expensive workout plan…
Or you can put on your shoes, step outside, and start walking.
One of these will actually change your life.
See you on the road,
Mike Dolce
P.S. If you commit to 30-45 minutes of LISS, at least 4x per week, I guarantee you’ll lose more fat, feel better, and perform better—and the science backs it up. Start today! 🚀
