Think of it like this.... you've been doing the same low to medium intensity workouts over and over again. After a few weeks your body gets used to it and adjusts and burns fewer calories. 

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When we talk about metabolic disturbance it's like waking up the metabolism to say.... Hey, get up and get going we are doing some work today. This happens by changing up your workouts and LIFTING WEIGHTS. 

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As you lift weights and follow high intensity cardio plans.. Like HIIT - High Intensity Interval Training. You'll create a metabolic disturbance... think of it like a storm in your body. Where everything is chaos. You want it to be chaos because that burns FAT. A calm metabolism means everything is staying the same and you're not being challenged in anyway. That's why we want the Metabolism Disturbance... to wake things up a bit. 

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When you lift weights or do HIIT you get whats called "workout afterburn" meaning that you burn more calories for a longer period of time after the workout is complete than if you would've just done a normal walk on the treadmill for 40 minutes. While walking at a steady state does burn calories and is great because it gets your blood pumping and energy flowing it stops burning calories once you get off the treadmill. 

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When you lift weights your body can still be burning calories for hours after the workout even when you are resting. Depending on how hard you pushed yourself during that workout. It's all about where you are now... which is your BASE and working hard each day to become better or RAISE YOUR BASE. This is why you have got to have the mindset that it's YOU vs. YOU because ultimately, it is.