Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 105

Chapter 6: Getting the Most Out of Your ExerciseChapter 6: Getting the Most Out of Your Exercise
to do, that is convenient and fits into your schedule and budget, and make it a
part of your lifestyle...the rest is just details!
The rest of this chapter is for those who wish to learn a bit more about optimizing
your exercise routine to get faster, more impressive results.
Exercise and the Basal Metabolic Rate  
You already know that you need to cut your caloric consumption in order to
release excess fat. While this is true, it is only half of the picture: equally
important is the number of calories your body burns in a day. In fact, in the long
run, your increasing the metabolism is probably more important for releasing
excess fat and keeping it off than reducing calories. When you force your body to
release fat by decreasing calories, it will respond by lowering the metabolism. We
see this effect all them in people on diets who hit a plateau when their
metabolism slows down enough to balance their decreased caloric intake. Then
when they go off the diet, they gain back all the weight and more, due to their
lowered metabolism!
To refresh on the discussion of BMR from Chapter 2, BMR is the basal metabolic
rate (also known as the RMR, or resting metabolic rate), defined as the number
of calories the body at rest burns each day. When you “increase your
metabolism”, what you are doing is raising your BMR. Hence, people who have a
naturally fast metabolism have a naturally high BMR, and people who have a
naturally slow metabolism (often the result of adrenal and/or thyroid dysfunctions)
have a naturally low BMR.
Raising your BMR is critical to long-term release of fat, because if you can raise
your BMR, your body will automatically burn extra fat. Even if you only raise your
BMR a little bit, it can make a huge difference over the long run! For example,
say you raise your BMR enough to burn up just one pound of fat over the course
of a year (which is something like a 20 calorie a day increase), then 30 years
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