HIIT OR LISS: Which Is Better For FAT LOSS? | Myth Bust Monday Ep. 3

hit vers list which one is better for fat loss you're about to find out coach Kyle here from clus Fitness welcome to mythbust Monday where every Monday I break down a myth that is commonly believed I talk about whether it's true or not the science behind it explain what it is and I give you my overall feedback from that now today we're going to be talking about Liss which is low intensity steady state cardio versus hint high-intensity interval training and it's commonly been believed that high-intensity interval training is the superior form of cardio it leaves you feeling absolutely destroyed afterwards people think it's going to lead to overall faster fat loss long term so let's talk about if that's true or not now before I begin I just want to say whatever form of cardio you choose kudos to you the fact that you're going out of your way to better yourself to get your body moving whatever Choice it is that you choose I've just got to give you some credit where credits do cuz I know online it's so easy to have a debate and a discussion and just there's so much back and forth of what's most optimal but if you're getting out there you deserve some credit now starting off what is l so list once again stands for low intensity steady state cardio and it's typically cardio that involves maintaining a steady or moderate intensity for an extended period of time the goal is to keep the heart rate relatively low a consistent level and usually it's around 50 to 65% of your maximum heart rate throughout the duration of this cardio now something to keep in mind is you can typically keep a conversation uh through this form of cardio and your heart rate will just be up slightly now when it comes to hit high intensity interval training this is going to be really really intense effort for 10 to 30 seconds followed by some steady state work so some examples you could do this on a bike at the gym you could do this for Sprints some people use the elliptical the assault bike whatever it is and an example of this would be let's say 30 seconds all out as fast as you can then taking about 30 seconds just to still move your body but go at a slower Pace a lot of people will do really quick intense intervals let's say you're using the assault bike you do 10 seconds of absolute menacing work and then you would just chill for about 50 seconds taking it easy in between and you would just do a ton of different bursts of that anywhere between 10 and 20 minutes roughly on average now if you came to this video expecting a very clear answer of which one is better unfortunately for this one there isn't exactly that there's been numerous studies testing the difference between hit versus list and which one is better for overall fat loss and there just isn't a clear answer however there are a ton of things to consider as to which one is best for you and why and that's what we're about to dive into one of the main benefits for hit is that it can be more time efficient so there's actually a 2017 study here saying there's no difference between high-intensity interval training and list for body composition however the group that was doing high-intensity interval training it required about 40% less training time commitment for the overall same amount of calories burned another massive benefit is it can just simply feel less boring so for example let's say even skipping uh battle ropes there's so many different forms of high-intensity interval training you could do and when you finish that entire session you can be really jacked up and excited because you just did something more exciting your heart rate's up and that's another thing is it also leaves you feeling like you worked harder and in a way you kind of did you did it for a shorter amount of time but this alone when people feel the effect of working harder of burning more calories of you know having the heart rate up higher it can leave you making better decisions later on in the day because you feel like you just did something so much more intensely even I know some people will make a better eating decision because they just worked so hard and they just beat themselves up so they feel like they did a lot more than someone who simply just went over for a walk now there's definitely quite a few downsides to hit as well one of the big ones is it can be harder to recover from and it can definitely interfere with your string training protocol if you are looking to lose fat faster and do it efficiently you should definitely be doing a solid amount of string training per week and if you are incorporating a lot of that combined with high-intensity interval training they can definitely overlap and definitely hit can lead to a lot more soreness which will affect your overall strength training program not to mention there's definitely a greater risk of injury when you are going extremely hard for a certain amount of time and you're consistently doing that over and over again it's so easy to experience form breakdown fatigue and so much more and the risk of getting injured is just significantly higher than low intensity steady state last but not least it can be quite redundant if you are focused on proper strength training as it can overlap when you think of what strength training is it is some form of hit except the only thing is you're going to be lifting weights you know you do 8 to 12 reps with a solid amount of weight really pushing yourself you take a bit of a break and then you get right back into it and I know personally speaking when focused on solid proper strength training the last thing I want to do is some sort of hit training especially when I've exhausted myself so much and really pushing myself in the gym the way that I should be now when it comes to list I truly believe the benefits are endless it's accessible to anyone you can do it absolutely anywhere you don't need any equipment at all once again very friendly to people of all Fitness levels I love that it can also be less stress in the body lower risk of injury of course depending on what you do but for the most part it's definitely way less risk of injury than high intens interval training I find the mental Clarity and stress relief is so much better it can be done for a longer period of time it can be a great way to catch up with people as well and once again when I do think of list I always think of walking myself as well uh and I just like the fact that it can combine brain training programs so well I can go for an hourong walk each day no problem get outside explore nature and then just still have an amazing workout and it just meshes with strength training so well so those are going to be the main benefits now when it comes to the cons it's going to be working off of what hit is really good at is Saving Time so obviously when it comes to list it's going to be more time consuming it can definitely be more boring obviously going for a walk isn't going to be as exciting as doing some sort of battle ropes in 10 session for 10 to 15 minutes another thing is it's not going to build strength or power but to me that's totally okay because that's what strength training is for and so working off of the timec consuming part of things if you were to do 30 minutes a list and 30 minutes a hit you'll absolutely burn more calories doing hit which is always something to consider so you definitely will have to spend more time doing list to be able to hit the same amount of calories however once again when it comes to list you can do it for a lot longer and that's always something to be able to consider as it's not going to be as hard on your body so wrapping it all up I do believe there is a place for list and hit in your routine now two things to remember is that you shouldn't be using hit to replace strength training I know so many people who will do really intense movements a lot of different cardio protoc calls expecting their body to change and use that instead of strength training because it is hard to balance both especially if you're doing them both intensely and the other thing is you shouldn't be exactly using cardio as a primary tool to lose fat a lot of it should be coming from a calorie deficit from keeping track of your nutrition from being as accurate as possible with that and if you're looking at Cardio as your main source of fat loss unfortunately you're likely going to be looking forever because that's not what's going to help you out so hopefully you enjoy this video if you want more free valuable content make sure to head over to my Instagram I'm posting daily reels posts stories and all that great stuff ready to help you get to that next level my Instagram's Closs is fit c o l OSS s usfit t if you want a free fat loss guide as well first link down below no strings attached just put your email in I'll have that sent over to you and I'd love to give you some more feedback as to how to help you lose fat for the long run and uh yeah just really ultimately pick what works best for you cardio wise be consistent with it try to make it so you can enjoy it as well and hopefully enjoy this video we'll see see you in the next mythbust Monday episode [Music]