Spiritual Weight Loss PDF eBook Free Download How To Transform Your Body & Reverse Aging PDF | Page 113

Chapter 6: Getting the Most Out of Your ExerciseChapter 6: Getting the Most Out of Your Exercise
precious lean muscle. It's also easy to suffer repetitive stress injuries, which can
be extremely difficult to heal and can put a halt to your training for a long time.
Optimization: To burn the maximum number of calories and take maximum
advantage of the “after burn” effect, do your workouts in the morning, on an
empty stomach.
Optimization: To minimize the muscle wasting effect of working out on an empty
stomach, take BCAAs (branched chain amino acids) prior to exercise.
Similar to the way that BCAAs can be taken on cleanse day to minimize the
muscle loss due to calorie deprivation on cleanse days, you can take BCAAs
before exercising on an empty stomach to help preserve your lean muscle mass.
You can do HIIT with just about any type of cardio. If you like the elliptical
machines at the gym, then go as fast as you can on the elliptical machine for 30
seconds, and then go slowly for 30 seconds. The most important thing is that you
go hard – ideally, as hard as you can – during the 30 seconds of high intensity,
and then go slow during the next 30 seconds. You can start with 3 intervals and
build up. Personally, I do 6 intervals after my weight training sessions and 12-15
intervals on days that I don't lift weights.
If you get comfortable with doing 6 intervals (on days you lift weights) or 12
intervals (on days you aren’t lifting weights), rather than doing more intervals,
focus on going harder during the intervals! So instead of doing 20 intervals, do
just 12 intervals, but be sure to go as hard as you can during the high intensity 30
seconds.
The ideal times to do cardio are either right after your weight lifting program, or
first thing in the morning.
Of course, there is still a place for the long, low-intensity cardio. Sometimes you
may have just finished a particularly intense workout, or you may be nursing an
injury or recovering from an illness and not want to push yourself into oxygen
110