ChaLean Extreme Challenge

[porkfatrules]

Originally Posted by NikisMom

I am just barely over 5 feet myself, I really don't think this is an issue at all. You would have to add some serious mass to your muscles to broaden your back and shoulders. Unless you are body building with a program designed to build mass (most of us aren't) this will not be an issue. !

I don't know about this . . . I know that the conventional wisdom is that women can't bulk, yada yada. But, I know a few women who are on the shorter side, and after a lot of weight training they started to look like refrigerators! This scares me -- you can carry off a lot when you're taller, but it's easy to look . . . stout . . when you're shorter. My sister, a serious athlete swimmer, had shoulders like a linebacker when she was in training. I have a friend who's a serious cyclist who has thighs that have bulked up way more than she'd like.

Now maybe that's just women with a weird muscle-building propensity, or PCOS, but I really do believe that *some* women can bulk. And, at my height I want to be proportional, not bulked up!

[3tikes]

I believe we can never bulk up like men - you know the whole testosterone thing - but I know myself, I am 5'10, and my legs are the first place I gain my weight and they have the propensity to get BIG. I'm talking tree trunk big, even though it would be muscle. Now, I'm not in the best shape = YET, so I'll have to see how they look when I'm at the point I want to be at. My DH on the other hand, has always been into lifting heavy (and has a great bod if I may say so myself ), and he has chicken legs. They are a solid rock, but on the thinner side - he has done everything to bulk them up to no avail. I think we are all built differently - look at the people on Chalean, they all look different, good, but some are "smaller" than others. There is one lady in the abs workout who I swear I could put my hands around her waist - not on me, ever! Just my 2 cents.

[LadyBeloved]

Originally Posted by porkfatrules

I don't know about this . . . I know that the conventional wisdom is that women can't bulk, yada yada. But, I know a few women who are on the shorter side, and after a lot of weight training they started to look like refrigerators! This scares me -- you can carry off a lot when you're taller, but it's easy to look . . . stout . . when you're shorter. My sister, a serious athlete swimmer, had shoulders like a linebacker when she was in training. I have a friend who's a serious cyclist who has thighs that have bulked up way more than she'd like.

Now maybe that's just women with a weird muscle-building propensity, or PCOS, but I really do believe that *some* women can bulk. And, at my height I want to be proportional, not bulked up!

That goes against science: biology and physiology. Women lack the necessary testosterone to bulk.

Here is a very good article that addresses this tiresome topic. It really gives weight lifting such a bad rap when some women insist that lifting heavy weights adds "bulk" ... mass, maybe but there is a clear distinction between mass and bulk.


Women & the myth of "Bulking" up.

WOMEN AND THE MYTH OF BULKING UP




By PJ Glassey, CSCS

If you are a woman, it simply isn’t possible to “bulk up” with two 20 minute sessions per week. It’s just not enough time and you don’t have the hormones necessary for it anyway. Testosterone is the main hormone responsible for muscle mass and girth increase[i]. Men have this in abundance so it’s easier for them. Some men are bulky and strong without even lifting weights because they have such high levels, but that gift usually comes at the expense of hair loss-another effect of high testosterone.

Women have about the same testosterone levels as a 10 year old boy, so “bulking” is obviously not a possibility[ii]. Even women who want to bulk cannot do so without the aid of drugs, steroids, excessive supplementation, and hours per day of heavy conventional weight lifting

Women who do spend hours working out and lifting weights without the drugs and steroids end up looking like world current world fitness champion Suzie Curry pictured here to the right. When Sharmon spoke with her in Vegas after her 2nd consecutive world championship victory, she told her that her workouts were a “full time job”. Exercise is her occupation. Suzie lifts weights more than 20 hours a week and trains with cardio another 10-15 hours on top of that! As you can see in her picture to the left with Sharmon, all this exercise has not made her a giant bulky woman.She stands 5’ 2”, weighs 110 lbs. and has a 24 inch waist. Her muscle definition is obvious but her arms measure only 10.5 inches in circumference. You can also hopefully understand that if she can’t bulk up with great genetics and 30+ hours of exercise a week, no X Gym member can on just 40 minutes a week.

Every woman who has ever come to us feeling as though they were “bulking up” was also dealing with excess weight they needed to lose. They mistakenly assumed their clothes were getting tighter because of muscle increase. Women who gain weight at the X Gym are doing so because their food intake is increasing (whether it be conscious or not) at a higher rate than their activity is.

All exercise burns fat and should make you lighter and leaner[iii]. Working out at the X Gym will not make you fatter or heavier! If you are gaining weight or your clothes are getting tighter, your eating habits need to be addressed. The X Gym protocols are specifically designed to improve strength without bulk or weight gain[iv]. The constant variation in exercises and protocols encourages renewing muscle innervation improvements but cuts short the time and repetition necessary for hypertrophy and effectively skips this phase. This is the whole purpose of our system.

I have had bodybuilders come to me on occasion to try to put on more mass with the X Gym protocols and have turned them away because it’s simply not possible. They need the hypertrophy phase our protocols avoid. To achieve this they need more time and longer durations with the same routine to take advantage of the hypertrophy process. I tell them I can cut their workout time down from 8 hours a day to 3, but 20 minutes, twice a week is just not enough for them.

When I was trying to bulk up, (see my before and after pictures) my scale weight went up only 3 pounds in 7 months but my measurements didn’t. I traded fat for muscle. My arms and chest looked bigger because of definition improvement, but the girth measurements were the same. My testosterone levels are right in the middle of the normal range for males. I have enough to grow a beard, but not so much that I am balding.

If you are a woman who you feels like you’re “bulking up” then your testosterone levels would have to be much higher than an average male’s and unless you’re growing hair on your palms and could sing bass for the Oakridge boys, that’s not the issue.

It’s easier to blame weight gain on an external factor than to make the necessary changes to a nutrition program. The question I ask women who are gaining weight at the X Gym is, “do you think exercise is fattening?” They of course answer “no.” My next question is, “then what in your life is fattening?” If you are gaining weight, or feeling like you are bulking, ask yourself the same question because it is certainly not due to muscle size increase.

I have also talked with women who feel they have bulked up in the past and are afraid of it happening again. Again, in every case, each individual was dealing with a weight issue at the time and misinterpreted their spot-bulking as muscle when it was really fat tissue. Not all women store fat in the same places. Some gain in the arms and shoulders before the hips and thighs and attribute it to muscle bulk. Others gain in the upper back and neck and feel their “traps are bulking up”. In my 15 years as a personal trainer, I have yet to hear a complaint from a lean woman who feels she’s bulking up, but have heard the complaint from dozens of women who have excess weight they are trying to lose.

The last woman I consulted with was eating a certain food item that was contributing and extra 50 grams of carbs and 30 grams of fat each day without her realizing it because she had read the label wrong. As soon as she cut it out of her diet, she lost weight at a rate of about 2 lbs. a week! Another woman was doing most of the things right except water consumption. She was chronically dehydrated without knowing it. As soon as she got up to her required intake, she lost the weight and also cured her daily headaches! If you can’t figure out what is fattening in your life, please sit down with your trainer or schedule a time with Sharmon or PJ so we can get to the bottom of it. It may even be a habit or practice that you are completely unaware of that is the problem!

[i] Bossco C, et al. (2000). Monitoring strength training: neuromuscular and hormonal profile. Med. & Sci.

in Sports and Exer. 32:202-208.

[ii] De Vries, H.A. Physiology of Exercise for PE and Athletics. Dubuque, IA: Brown. 1974.

[iii] Flynn, M.G., et al. (1990). Int J Sports Med. 11:433-440.

[iv] 1.) Berger, R. (1972, August). Strength & Health, pp. 44-45, 70-71.

2.) Human Bioenergetics and its applications. Exercise Physiology. New York: Wiley. 1984

3.) Hass, C.J. et al. (2000). Single vs. Multiple Sets in long-term recreational weightlifters.

Medicine and Science in Sports and Exercise. 32:235-242.

[porkfatrules]

Bwahahaaaaaaa! Love your use of the giant font!

Very interesting article.

I agree that this is a tiresome topic on any kind of fitness board, and has been rehashed to death here. Constant debate between those who say "can never" and those who say "I've seen it."

I've you'd lived with my sister (very low body fat, and those linebacker shoulders . . .) you'd be in the "I've seen it" camp.
So, I HOPE that what you say is true, and I can only wish for Suzy Curry's 10 inch arms and 24 inch waist, but I WORRY that I will end up looking like a 5'2" troll.

[porkfatrules]

Today was a rest day -- I decided to get in some stretching (which is sorely lacking in CLX!) and some ab work (which I really neeed!).

I did Miranda Esmonde-White's Classical Stretch DVD for the first time -- it has two workouts on it. One is called Full Body Workout -- it's a mix of really nice stretching, and some Callanetics-ish movements. I fast-forwarded through the toning parts, but really, really enjoyed the stretches.

The DVD also has a second workout -- Athletes Intense Stretch, which is what I probably should have done -- will do that later in the week.

Then, I grabbed Ab Ripper 100 from P90 -- made me laugh because of all our talk about Tony Horton. He starts the workout in a SWEATY tank top! Hey Beach Body, couldn't you have afforded to give Tony a new, dry tank top before you started filming this video? Yuck! Giant sweatstains on his chest and under his arms . . . and he doesn't even do any of the workout (just directs his minions).

[NikisMom]

Today was Burn Intervals...totally kicked my butt I skipped Abs, I am so sore from the Circuits that every muscle in my body is screaming!!

[Pleiades]

This is my last week of Burn. Yeah, baby!! I don't know if it's just my imagination or wishful thinking or what, but I think I see some definition in my arms. I can't wait to start Push next week.

And because I'm a lazy slug most of the time, I've added some brisk walking to my exercise routine.

[NikisMom]

Originally Posted by Pleiades

I don't know if it's just my imagination or wishful thinking or what, but I think I see some definition in my arms. I can't wait to start Push next week.

I am not thinking it is your imagination at al!!!

I am 9 weeks into this program and amount of muscle I have put on my body is truly amazing. I would never thought it possible if I didnt see it myself. Not just my arms, my shoulders, back, and legs as well. my saddle bag area is starting to disappear and I have lost over 2 inches of back fat. I am getting to the last hook on my bra's

ChalEAN rocks!!!

[3tikes]

I just finished up Lean Intervals and Extreme Abs - yes she is still kickin my butt! She hides the dreaded burpees in the Lean Intervals too, only they are disguised at Plyo Planks or something like that! It was nice to do something different.

[Pleiades]

I can button some of the jeans I couldn't even pretend to 3 or 4 weeks ago.

I was looking over the list of exercises in Lean Intervals and saw burpees listed and was really disappointed LOL

[LadyBeloved]

Burpees make you want to vomit. It's all good.

[porkfatrules]

I did Push 2 today -- oh my! The only good news is that there were no push-ups. Or burpees.

Tomorrow, something and abs . . . haven't decided yet. Some days I pull out Punch, Kick and Jam (one of her Turbo Jam DVDs) and use that, leaving off the toning part at the end -- really, really fun and gets me dripping with sweat!

I haven't see any real muscle definition, but maybe that's because I have that darned fat covering it! I've lost about an inch in my waist and bust, but otherwise I'm about the same. It's OK -- give it time . . .

[porkfatrules]

Push 3 today -- I used all 25s and 30s for this one! Plus 18 pounds in a weighted vest to add to the LB workout.

Lost an inch in my thighs!!!!!

[NikisMom]

Yesterday was supposed to be a rest day but I did Cardio Party, wow was it fun!! I just wanted to do some fun cardio for a change without altering the program. Today is BIO and Recharge....can't say I am looking forward to it I hate BIO with a passion.

Today ends the first week of the Lean phase.....I love it!!! It is SO challenging and I feel like I will get the results that I was hoping for. The circuits are so intense it is like cardio, I am just sweaty at the end as I am when i do Burn Intervals

[Pleiades]

Originally Posted by porkfatrules

Push 3 today -- I used all 25s and 30s for this one! Plus 18 pounds in a weighted vest to add to the LB workout.

Lost an inch in my thighs!!!!!

WTG


I finished up Burn Circuit today. Well, after tomorrow's burn it off/recharge it will be over. I can't wait until Monday! I weigh in and measure on Sunday.

[KellyMarie38]

How heavy do you lift in the push phase?

[NikisMom]

Originally Posted by KellyMarie38

How heavy do you lift in the push phase?

In the push phase your goal is muscle failure in 6-8 reps. How heavy will differ from person to person. I am short and apparently not as strong as some of these ladies My upper body weight range is anywhere from 5 to 15 pounds, chest and back is 15-25, lower body is more but the problem I have is that my upper body isn't strong enough for the weight my lower body can take. I am looking into a weight vest or belt to help out.

I have actually gone a lighter in the Lean Phase to correct my form. I was using heavier weights in the Push phase but a second set of eyes caught that I was doing a lot of exercises with bad form and not working the right muscles.

[luvmyhorse63]

NikisMom, aren't you supposed to go a little lighter in the Lean phase and do more reps? I'll be doing my last week of Push next week and I can't wait to get into the Lean phase! I know it will kick my butt and I know there is no way that I'll be able to lift as heavy as in the Push phase.

I'm glad to hear that you love it! I'm looking forward to it!

[KellyMarie38]

Originally Posted by NikisMom

In the push phase your goal is muscle failure in 6-8 reps. How heavy will differ from person to person. I am short and apparently not as strong as some of these ladies My upper body weight range is anywhere from 5 to 15 pounds, chest and back is 15-25, lower body is more but the problem I have is that my upper body isn't strong enough for the weight my lower body can take. I am looking into a weight vest or belt to help out.

I have actually gone a lighter in the Lean Phase to correct my form. I was using heavier weights in the Push phase but a second set of eyes caught that I was doing a lot of exercises with bad form and not working the right muscles.

So, I could start with my 8's and 10's and maybe grab some 15's to start. I'm debating this program. I just started back at the gym though...

[NikisMom]

Originally Posted by luvmyhorse63

NikisMom, aren't you supposed to go a little lighter in the Lean phase and do more reps?

Yes you are correct but I went even lighter than I did in the Burn phase on several shoulder and arm exercises.

KellyMarie - Yes, you could use those to start out or pick some resistance bands.

[luvmyhorse63]

Originally Posted by NikisMom

Yes you are correct but I went even lighter than I did in the Burn phase on several shoulder and arm exercises.

Ah, okay. I may end up doing the same since the Lean workouts are more intense. I'll let you know when I get there!

[porkfatrules]

Cardio day today -- I just couldn't face Burn It Off, so I did Kick, Punch, and Jam instead. I'm a total sweatball, without the dread factor. Give me eight zillion kickboxing moves instead of those horrid burpees!

[porkfatrules]

Originally Posted by KellyMarie38

So, I could start with my 8's and 10's and maybe grab some 15's to start. I'm debating this program. I just started back at the gym though...

It all depends on your strength -- In the first phase, you need to be lifting a weight that really challenges you for 10-12 reps. So, if your 8/10/15 pounders would push you that much, then you're good to go! (In the second phase, you go heavier -- weights that you can only do 6-8 reps on, but that's a month later.) But, if you can do a lot of reps already with your 8s and 10s, maybe you need heavier weights first.

My husband had a weight rack that goes up to 50s, so luckily I could steal his weights and not have to make another investment!

[3tikes]

Yep, it's my burn it off / recharge day too. I really need to get on ebay and get some of her turbo jams! I know stretching is good - when I'm sore I'll stretch all day here and there. I just don't really like it, then combined with BIO, I really don't look forward to it. Maybe I should just do burn intervals instead.

[NikisMom]

Ladies...I know that Burn Intervals and BOI suck. I hate both of them but do it anyway. Try to stick with it because it WILL make you stronger. I did Cardio Party (Turbo Jam) for fun on my rest day. It was fun....but not nearly as challenging. I used to DIE doing cardio party but it was almost effortless even being sore as hell. When I did BOI yesterday, I noticed a big difference and I did almost everything without stopping or pausing...even the burpees. Just a suggestion

[3tikes]

I agree with you Nikismom, I just gone done doing burn it off and recharge. However, I did recharge first, then burn it off - what's your opinion on that? I was "ready to go" for the burn it off then = more so than I've noticed before. I do think it's good to stick with the plan as much as possible because she created this to work together - that's why I did buy the extra discs. To change it up when I needed to.

[porkfatrules]

If you look at her blog, you'll see that she recommends cardio 5x a week for weight loss -- and she says that people who love some other cardio (of course, she recommends Turbo Jam or her other Turbo Kick!) should stick with that. But, it says, for people who want something more athletic, she included her cardio (BI and BIO). So, it seems like she's happy as long as you're doing some kind of cardio -- and she'd like to see us do it more than the two cardio days that are in the program.

[3tikes]

Ugh! I know I won't fit more in. That's why I like her program so much, it doesn't take a ton of time. I have three kids ages 6, 9, and 12. Plus I work part time. My DH works shift work, so this is what works for me. Maybe I'll still see major change - it will just take me longer.

[NikisMom]

3tikes - I think that switching the order (BOI/Recharge) is fine. I agree with you 100%....it hard to do it back to back. I did yesterday because I didn't have time to split it up. I try to completely recover from BOI before doing recharge or it isn't as effective for me. Next week I am going to try to reverse it like you did and see if that works better

porkfatrules - I wasn't saying there was anything wrong with doing other cardio, everyone's fitness level is different. I was merely making a suggestion based on my own experience...nothing more.

[porkfatrules]

3Tikes, I'm with you on having trouble with BIO/Recharge. I don't love recharge -- although I do welcome some stretching, which is definitely needed in this program! I just can't fit in the time for both, back-to-back, so I fit in Recharge some other day, even on a rest day.

I'd also have trouble finding the time for extra cardio on the lifting days -- I'm happy just getting these workouts in! I think she was making a general point about what she'd like to see people do, but that the program as created works by itself. I would like to know if her test subjects, the ones with those pictures that say LOST 68% OF HER BODYFAT!!!!! did the extra cardio, or just the program alone.

And, Nikismom -- I'm not worried! I was just feeling glad that Chalene seems to say that there's nothing magic about her cardio -- that if there's something you like better, you can do that instead. I'll definitely keep doing BI and BIO and LI from disc 7, but I'll put other cardio in some days as long as I know I get a good workout.