Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 106

Spiritual Weight Loss
later you will have burned up 30 pounds of excess fat – an enormous difference
in body composition and weight without changing your diet at all!
The primary contributor to BMR is the amount of lean muscle mass, so the best
way over the long term to raise BMR is the increase lean muscle mass. And for
most people the most effective way to do this is resistance training (aka weight
lifting).
There are two basic types of exercise: aerobic exercise (like jogging), and
anaerobic exercise (like weight training.) Aerobic exercise tends to burn up a lot
of calories when you are doing it, and to elevate the metabolism for a few hours
afterwards. And while anaerobic exercise may not burn up as many calories as
aerobic exercise during the exercise, anaerobic exercise has three important
effects:
 Anaerobic exercise done properly causes you to build up more lean
muscle mass, and hence permanently increases your BMR, which over
the long term is probably more important than the short-term effect of
burning calories during exercise.
 Weight lifting and other anaerobic exercise cause a more powerful “after
burn” effect where it raises your metabolism for up to 12 hours or more
after exercise.
 It is possible to overdo cardio (aerobic exercise) and cause your body to
start burning up lean muscle mass, which means you are winning the
battle (burning up a lot of calories in the short term) but losing the war
(lowering your metabolism and hence burning fewer calories in the long
term.)
However, even if you dislike weight lifting, don't despair, because the most
important exercise for you to do is the one that you actually do! At the end of the
day, it really doesn't matter that much what you do for exercise... the important
thing is that you do get regular exercise. So, find something you love to do – try
yoga, boxing, running, swimming, martial arts, surfing, spinning, competitive
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