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

Shout out to @Andre Kzirian for the advice yesterday on paying more attention to protein intake. I think I did get away with high protein; yesterday I had 2 cans of tuna fish for lunch as a salad (tough to eat it all) and steak for dinner..... back on track....

I'm inviting all my gym friends to run the 5k prior to the parade on March 16th in Corktown. Afterwards if you want you can march with me and my friends (wear lots of green) https://www.facebook.com/events/3882114892065395?acontext={"event_action_history"%3A[{"mechanism"%3A"attachment"%2C"surface"%3A"newsfeed"}]%2C"ref_notif_type"%3Anull} @Adthra Bahi @Bryce Gordon @Felix Lee @Andre Kzirian @Morgan DeDobbeleer @Nicole Johnson @Jessica Woodbeck

i would like to do a group call with everyone saturday maybe around 2pm ... I think the #1 thing that holds us back from hitting our long term goals is either giving up on the consistency of your workouts or your nutrition. AKA not staying accountable. What are some of the main things that throw you off your rythm and make It so difficult to get back on track? lets tackle these topics so It doesnt happen again.. Any other topics you guys would like me to shed light on, please feel free to drop em in the chat : )

see u all tomorrow at 11 am !!! : ) dont forget to post your nutrition journal here in skool and answer our 4 accountability questions in your post - My weight is: ____ - My steps this week were:____ - My biggest win was:____ - My biggest struggle was:____ - My next workout is on:____