2d • DAILY WORKOUT
Daily workout - READ THIS and build It into your lifestyle
Why We Train
Strength + HIIT + LISS
(And why missing one holds you back)
Most people think fat loss and fitness come from working harder.
In reality, it comes from training smarter across different systems.
Your body has multiple engines, not just one — and each type of training turns on a different one.
The hierarchy matters:
1️⃣ Strength → 2️⃣ HIIT → 3️⃣ LISS
All three are important. None replace the others.
1️⃣ Strength Training –
The Foundation
What it does
- Builds and preserves muscle
- Raises your metabolism
- Improves posture, strength, and joint health
- Shapes your body
Why it’s essential
Muscle is metabolically active tissue.
More muscle = higher calorie burn all day, even at rest.
Without strength training:
- Fat loss stalls
- Metabolism slows
- The body gets “soft” instead of lean
👉 This is why strength training is non-negotiable.
And most of you are already doing a great job here.
2️⃣ HIIT (High-Intensity Interval Training) –
The Accelerator
What it does
- Spikes heart rate quickly
- Burns a lot of calories in a short time
- Improves cardiovascular fitness
- Triggers a strong fat-burning response after the workout
Why it’s powerful
HIIT teaches your body to:
- Tolerate intensity
- Recover faster
- Burn more calories post-workout
But here’s the catch…
👉 HIIT is stressful.
It’s like redlining a car engine — effective, but you can’t do it all the time.
Too much HIIT without balance leads to:
- Fatigue
- Plateaus
- Inflammation
- Burnout
3️⃣ LISS (Low-Intensity Steady State Cardio) –
The Missing Link
This is where most people are leaving results on the table.
What LISS is
- Jogging
- Incline walking
- Cycling
- Rowing at a steady pace
- Long walks
Heart rate: lower and controlled
Effort: sustainable, conversational
What it does (that nothing else does)
- Trains your body to burn fat as fuel
- Improves heart health and endurance
- Speeds recovery from strength and HIIT
- Lowers stress hormones
- Builds mental resilience
This is a different fat-burning zone than HIIT.
👉 During LISS, your body learns:
“I don’t need sugar or adrenaline — I can run on fat.”
That’s huge.
Why skipping LISS slows fat loss
If you only do:
- Strength + HIIT
You get strong and sweaty…
But your body never fully adapts to efficient fat burning.
LISS:
- Makes fat loss easier
- Improves stamina
- Helps you recover better
- Allows you to train harder on strength days
It’s the glue that ties everything together.
The mental side (this matters)
Most people avoid LISS because:
“It’s boring.”
That’s actually part of the benefit.
LISS teaches:
- Patience
- Discipline
- Consistency
- The ability to do things you don’t love — and learn to love them
That mental resilience carries over into:
- Nutrition
- Training consistency
- Life outside the gym
The big picture
- Strength builds the body
- HIIT ignites the engine
- LISS keeps the system running efficiently
Remove one, and performance suffers.
The takeaway
If you’re strength training but skipping LISS, you’re:
- Leaving fat loss on the table
- Slowing recovery
- Missing long-term health benefits
You don’t need more intensity.
You need balance.
That’s how results last.
1:58
0:15
8
14 comments
Daily workout - READ THIS and build It into your lifestyle
skool.com/21dayshred
Troy City Fitness is an online fitness program that offers free workout programs, nutrition coaching, and accountability.
Leaderboard (30-day)
1
+160
2
+108
3
+98
4
+89
5
+79
Powered by