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DAY 10


Today is your FIRST OFFICIAL Weigh-In for the Challenge. 

2 Things to know

1. To have a healthy metabolism ALL your hormones must be in balance. 

2. Poor diet, high stress and toxins in the environment can send hormones out of whack which causes weight gain and other health issues.  

Don't worry though... while hormone imbalance can determine your ability to lose fat.. Metabolic Disturbance, Healthy Lifestyle and the Right Nutrition can help treat it and even prevent it. 

What is Metabolic Disturbance?

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. 

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. 

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. 

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. 

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. 

HIIT Workout: 

30 seconds - RUN

* Download a HIIT Timer from the App Store on your phone. Any of them will work. I personally have the Gym Boss Timer.  Set the timer for increments of 30 seconds and 60 seconds. 20 Rounds for a 30 min. workout.

During the rest phase you can walk slow or just put your feet on the sides of the treadmill. WARNING: pay attention so you don't fall.

RUN to me means 6.0 - 9.0 mph. You can start with that or a slower pace and work up from there as you get better. 

60 seconds - REST

Repeat for 30 minutes or about 20 rounds of RUN / REST

Today's Motivation:

Daily Tasks: 

1. Complete Workout

2. Drink 1 Gallon of water 

3. Watch today's Motivational Video. 

4. Complete a 30 Minute

HIIT workout this week in addition to your normal workouts.  


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