I shared my addiction with many people and found that LSD (Long Slow Duration training) offers an inexpensive way to get fit with minimal knowledge required to start. Running became an overly addictive part of my workout routine, and I often felt guilty if I missed a day. The sense of freedom it provided helped me organize my thoughts, clearing mental clutter from my day. However, I started questioning whether this addiction was healthy or if I was repeating the same mistakes many exercisers make—spending excessive time on low-intensity workouts. In my effort to shed unwanted fat, was I unknowingly encouraging fat storage with LSD cardio?
Understanding LSD Training
LSD training involves long-duration, low-intensity exercise (approximately 65–70% of VO2Max) lasting anywhere from 30 minutes to two hours or more. Long-distance running is a classic example, but LSD can also include cycling, cross-training, and similar activities. It serves as a useful aerobic base for beginners and deconditioned athletes and is a common choice for gym-goers.
The Potential Downsides of LSD Cardio
From my professional experience, many runners and individuals focused on LSD cardio often struggle with unwanted weight gain. Could LSD training be sabotaging fat loss efforts?
LSD training raises cortisol levels, suppresses the immune system, and reduces fat metabolism. This happens because the body sheds muscle mass to conserve energy stores—specifically fat. Think of it like stripping excess weight from a car to improve fuel efficiency. If the body perceives muscle as unnecessary for endurance activities, it breaks it down, prioritizing fat storage instead.
Why Are You Running?
Ask yourself: Why do you run? Is it habit, a training goal (e.g., marathon prep), or simply because you love it? If your primary goal is fat loss, relying on LSD cardio may not be the best strategy.
Many runners assume they can eat whatever they want because they burn so many calories. However, if you consistently run the same routes at the same speeds, your body adapts, reducing calorie burn over time. If you’re unknowingly increasing your calorie intake post-run, you may be negating any weight loss benefits.
To overcome this, track your calorie expenditure using a reliable heart rate monitor and compare it with your intake. Regardless of how much exercise you do, if your calorie consumption matches your expenditure, your weight will remain unchanged.
Smarter Strategies for Fat Loss
- Plan Post-Training Nutrition – Avoid mindlessly raiding the kitchen after a run. Use a food diary to track your intake and avoid loading up on empty calories.
- Avoid Sugary Sports Drinks – Unless you’re on a long run, water is sufficient for hydration. Sports drinks often contain unnecessary sugars that hinder fat burning.
- Manage Carbohydrate Cravings – Studies suggest that LSD cardio increases cravings for carbohydrates. Excess carbs lead to elevated insulin levels, impairing fat metabolism. Be mindful of your intake to avoid setbacks.
Alternative Approaches for Better Results
To maximize fat loss while still enjoying cardio, incorporate high-intensity methods:
- Interval Training – Alternating between high-intensity bursts and steady-state recovery. For example, sprint for 60 seconds, then jog for 120 seconds, repeating six to eight times. This method improves both anaerobic and aerobic fitness.
- Fartlek Training – A mix of interval and LSD training, involving spontaneous changes in speed and intensity. Jog one minute, sprint the next, then recover with a slow jog or walk—letting your instincts guide you.
- Strength-Based Cardio – Combine cardio with resistance exercises, such as circuits, drills, and supersets. This approach boosts natural growth hormone production and activates both anaerobic and aerobic systems, burning fat more effectively in less time.
Final Thoughts
If you’re looking for real change and results, variety and intensity matter more than duration. Through my experience with numerous clients, I’ve learned that longer isn’t always better—strategic training is key. Mix up your routine, challenge your body in new ways, and watch your progress accelerate.
