The ChaLean Extreme Fitness Routine
Let’s first just go over the basics. ChaLean Extreme is a 90 day workout, but you have the option of going 120 days. There are three main phases, the first phase is the Burn phase. In this phase you will lift weights so you can speed up your metabolism and break down any fat reserves. There are upper body and lower body workouts and most the time your are working them out at the same time. The second phase is called the Push Phase. There are different workouts and still weight lifting, but this time with heavier weights. Where in the burn phase you do a weight where you can get 10-12 reps, in the Push phase you use weights where you can only do 6-8 reps. It gets tougher, but you are still gaining muscle to burn away that fat. The third phase is called the Lean Phase. This is where you will really start to see the results, all that weight lifting and work you did in the first two months, lead you up to this point. You will do new workouts and exercises that will help melt those fat reserves right off your body. After this phase you can be done, but there is also another phase that you can chose to do called the Lean for life phase, it is an extra thirty days for anybody who really wants to push themselves. It is there as an option, so you can make the decision after the 90 days is over.
The great part about the Chalean Extreme workout and even the Px90 workout, is that they both focus on beating the workout plateau. The workout Plateau is when a person stops seeing results from their workout routine, your muscles adapt to your routine and even though you might be working harder, you still do not see results. But Chalean extreme addresses the problem, by continually switching up the routine every 30 days. The Chalean Extreme program also comes with a fitness guide and a nutrition guide, because eating is a huge part of the workout if you are going to see results or not. There are recipes for breakfast, lunch and dinner, and I am pretty sure there are some recipes for snacks. Chalean Extreme comes with a sculpting band and a body fat monitor, and if you get the deluxe version it comes with weighted gloves.
All this to say, the main goal is to build muscle so you can burn fat. Do not worry about bulking up though, because this program is designed for building lean muscle, not huge bulky muscles. The Chalean extreme program has a lot to live up to, because it says you can burn up to 60% of your body fat in three months….I guess they are right no matter what, because it do not promise 60% fat loss, but “up to” 60%. Anyways I am sure that if someone really took it seriously and did it by the book, then they can see great results from it and that is what I am going to try to do. My challenge is to see if this thing actually does work, so I will be sticking to a diet of my own and pushing myself to muscle failure. Let’s see how it goes.
Another Day With ChaLean Extreme
So today was the first day of my fourth week with Chalean Extreme Review. I did well, but I really have not gotten into a good flow like I would like to. So I either need to start taking it more seriously right now, or wait until Ben gets back so we can do this workout together, I have not really decided yet. I still have really enjoyed the workouts and I do believe that I really can get great results out of this workouts, but I have not been focused like I need to be. I also want to deliver good posts for all of you and actually show you my results.
Anyways, today’s workout went really well and I decided to switch back to my Monday through Friday workout routine, because the Tuesday thru Saturday routine did not work out. I feel like I am more focused if I start on Mondays and that I am more likely to do the workouts every day if I start at the beginning of the week. These workouts kind of baffle me a little bit, because I will be exercising and lifting weights and doing fine and then all of a sudden I will be sweating like crazy, it hits me quickly. The reason I feel like it is odd, is because when I lift weights normally at the gym, I never sweat. But I think because the Chalean extreme routine has you workout your legs with squats and lunges at the same time you are doing your upper-body workouts, it makes you sweat more. I really enjoy it, and I know that if I am sweating then I am getting a good workout. Tomorrow for my Chalean Extreme workout, I will be doing the Burn Circuit 2 session.
I also have a Softball game tonight, and we had a tournament last Saturday. At the tournament WE LOST ALL THREE GAMES!!! I really hate losing, I am not used to it, none of us on the team are, but for some reason we have just not completely clicked yet. I bat either 4th or 5th in the line up, and I went 0-2 in the first game. I only got up twice, because of the ten run rule. The second and third game were a lot better for me. I think I went 3-5 the second game and either 3-3 or 4-4 the third game with a 3 run home run. So things are starting to pick up for me in the hitting arena, but I am still a little slow at playing third base. I am feeling more comfortable over there but I am just missing the ball on some of my dives, but that will all come around. We have two games tonight, so hopefully we can win them both and be 3 and 1 for the season. Wish us luck!!
Shoulders with Chalean Extreme
So today is Friday and you know what that means… it means I get to do the Chalean Extreme Burn circuit 3 workout and that also means I get to workout my shoulders, because that is all this workout seems to focus on. I really enjoy this workout, although I got to be honest with you, I do not really enjoy working out my shoulders. The reason is probably because I have had some problems in the past with my shoulders. Last year when I was at softball practice, I dove for a ground ball at tweaked my left shoulder, and it has not been the same since. I do not know exactly what is wrong with it, but it continues to stiffen up and pop. I can still do activities without it hurting, but it always pops. Anyways, that is enough of me crying about my shoulder.
Lets talk about the workout, I wanted to push myself a little more in this workout than I did last week, so I used the 25 pounders as much as possible. It is hard to do lateral raises and deltoids raises with 25 pounds, but I did it slowly and with good form. The great thing about this workout is that there are only nine exercises, plus two “get extreme” sessions. So you should be able to go all out and the workout is only 28 minutes long, so it is one of the shorter ones. In every exercise you either do a squat or a lunge, this workout also incorporates calf raises in the squats and lunges too. So not only are you getting a great shoulder, lat, and deltoids workout, you are also getting a great lower body workout. As I mention before there are two “Get Extreme” workouts, in these workouts you do 3 reps as slow as possible, usually an eight count up and an eight count down. The first “Get Extreme” workout are push ups, you only do three, but it is tough because you do them ultra slowly, the second one is an overhead shoulder press as slow as possible. These are great exercises but very exhausting because you hardly get a break before you jump into them. Overall this is a wonderful workout.
Tomorrow I am going to do the Burn it off and recharge, than I have a softball tournament for the rest of the day, so wish me luck, because after our last weeks performance we kind of need it.
Chalean Extreme Day 13
Today, I had to wake up earlier than normal to go to work. I helped tear up a deck because the wood is all rotten, so I was not able to stick to my normal schedule of doing the Chalean Extreme workout in the morning. I did however meet up with a friend at LA Fitness and did a back and bicep workout routine with him, which worked out great because that was the workout I was supposed to do with the Chalean Extreme workout. We always workout pretty hard at the gym, and we use all the same principles that Chalene Johnson believes in. We use dumbbells for the most part and we do not try to rush our exercises, slow is key.
We usually start off with pull ups but because I injured my bicep last time, we decided to warm up with a lighter bicep curl first. Then we went to the pull up bar, and with our hands facing forward we did as many pull ups as possible, 3 times. After that your biceps and upper back are pretty tired, so it makes it pretty tough to finish the rest of the exercises. We continued to switch off, focusing on biceps and then back and so on, we also did routines that involved working out both areas at the same time. After the back and biceps workout, we usually end it with some abdominal workouts. Doing some crunches and oblique exercises, afterward my abs are always sore, but a good sore not a painful one. I probably will not get to my workout tomorrow, but I will be doing the Burn circuit 3 workout on friday. So far this has been a great workout routine for toning.
ChaLean Extreme is back in business!!
My new bat!!
So I can finally start up the ChaLean Extreme workout again, I got my replacement bulb for my television and now I am in business. Ben and I decided to just start up where we left off, and we are going to start up again on Monday. Even though it has been annoying that we have not been able to do the ChaLean extreme workouts, it has been kind of nice, because it has allowed for my arm to heal up a little bit. Hopefully by Monday it will feel back to its old self, and hopefully I do not injury myself dirt biking tomorrow, it is a risk I am willing to take. I did not go to the gym the last couple days, but I have been sticking to my diet. I really did not do that well during the weekend, but I have gotten back on track since then. I will not be able to make it to the gym today, but hopefully tomorrow, and then I would like to do sprints again on Saturday before softball practice. Speaking of Softball practice, I received my bat in the mail too. It is sweeet!! It’s a Worth Mutant HD 120, I cannot wait to break it in and pound the ball.
Workouts, but not with ChaLean Extreme
So I did workouts over the weekend and on Monday but none of them were with Chalean Extreme. I am STILL waiting for my television to be fixed, but it is all good. I had Softball practice on Saturday and Sunday, but since I usually do not get a good workout at practice, I decided to go early and workout. On Saturday I did something that I have not done since I played football…I ran lines. For people who do not know what that is, it is when you start from one endzone and run to the 20 yard line and run back and then to the 40 yard line and run back and so on until you do the full 100 yard dash. It gets super tiring, because you are sprinting the whole time. I also ran a couple laps around the track before that to get warmed up. After running lines, I rested for a little bit, and then ran the hundred yard dash as fast as I could twice. It really was a great workout, all together it was only about 20 minutes, but it was nice to get back outside and do some sprinting.
I also worked out on Monday with Jeff, and we did another upper body workout focusing on the chest and triceps. I had to make sure that I was careful that I did not hurt my arm worse, so I took it pretty easy. For the chest we did Dumbbell presses, a upper body press, and a cable press. For the triceps, we did triceps extensions on the cables, s dips, and something else…I can’t remember what it’s called. After that we then focused on are stomachs and then did some push ups on a stability ball. I even ran for about a mile before Jeff got there, so overall it was a great workout.
Now I will explain the picture, Sunday I rode a motorbike for the first time, it was called a pit bike. The experience was fun, although I let the clutch out to fast the first time I tried and almost dragged my face across the earth. Tuesday, was my second time ever riding a pit bike, and my friends spent all day build a jump that they were going off on. When I got there they asked me if I wanted to try the jump, and I was like YEAH sounds like fun. Well, I got on the bike and let out the clutch, so far everything was smooth. I was riding around getting used to the feel, I lined up to the jump and was going to just take a test run to get the feel of it. But half way I just decided to go for it. No one ever told me that you have to stand up a little bit when you go off the jump. So when I went off the jump I was sitting down, which caused my front tire to head downwards straight into the ground, I hit the very top of my front tire and almost completely flipped over the handlebars, but I pulled it off. I was about as close as you can get to flipping without flipping. It was exciting, and they got it on video. It is pretty hilarious.
I Pulled My Bicep
So I’m praying it is not to bad, but I hurt my right bicep yesterday at the gym. Hopefully by the time I get my bulb replacment in the mail, my right bicep will be feeling better, so I can continue my Chalean Extreme workout. A few post ago I wrote about how I did around 70 push-ups, and some pull-ups, after my last set of push ups, my biceps kind of tightened up a little bit. I really did not think to much of it, but I rested the next two days and did not do any arm workouts. Yesterday, I was meeting up with my friend Jeff to work out back and biceps, and we always start off the workout by doing as many pull ups as possible. Well I jumped up to the bar and did only one pull up and my right bicep just felt like it tore, but I thought maybe it just needs to be worked a little bit, so I did one more pull up and it hurt even worse. So I am not exactly sure what I did, but I know when something is not right. I do not think I injured my bicep, but I did hurt it. I did not finish the back and biceps workout, instead I went and ran for and stair climbed for 20 minutes, then we focused on our abs.
I am a little nervous, because I have never had my arm hurt like this before, but I am icing it and putting heat on it to see if I can nurse it back to health. Tomorrow, I have Softball practice and that will be a nice litte test to see if it feels better, or if I can even play.
New Shake for my Chalean Extreme Workout
I just received a new nutritional shake that I am going to start taking one meal a day. It is a meal replacement shake. It is called Shakeology and it is serious stuff, I do not think there is anything quite like it. I already made an 8oz. glass out of it and it tasted pretty good. I have the Chocolate kind, but there is also a Greenberry Flavor. I am going to start taking it regularly, to help me stay energized and focus throughout my Chalene Extreme workout and all of my other workouts. Why is it supposed to be so good, well, let me tell you.
Shakeology contains:
- Protein and Essential Amino Acids
- Prebiotics and Digestive Enzymes
- Antioxidants and Phytonutrients
- 23 Vitamins and Minerals
It also contains some very unique ingredients like Acai and Goji Berries, Camu-Camu, Quinoa, Wheat Grass, Maca Root, and Sacha Inchi. Crazy huh?
This shake will help you maintain a healthy body weight, boost your immune system, and protect your long term health by providing you with healthy energy. Shakeology also has Digestive Enzymes that will help you with staying regular. You will lose weight, feel full, lower your cholesterol and absorb more nutrients.
Shakeology is Gluten free and caffeine free, has NO refined sugars or artificial sweeteners, and provides health-supporting chlorophylls, polyphenols, prebotics, and proanthocyanins.
So….There are a lot of big words that I do not understand, but I will be trying this out and telling you how it makes me feel, and any results that I do or do not get from it. Hopefully it helps me with my Abs Diet and my Chalean extreme workout.
Starting ChaLean Extreme Soon…again
So if you have been following my blog posts, than you have read that I was doing the Chalean extreme workout and then was interrupted when my television stopped working. But there is good news, I ordered a new replacement bulb today, so hopefully by next week Ben and I can get back into the workout. The Chalean Extreme workout was going well, until the TV breakage. I have been pretty busy the last few days, so I have not been able to workout like I normally do, but last night I got a little workout in before I went to bed. I did a series of abdominal workouts, where I focused on my upper abs, lower abs and obliques. I also did 70 push ups, and no, I did not do them all at once, I did a set of 30…20…20. I got the Abs Diet book yesterday in the mail, so I started doing the workouts that it shows in the book. I also started reading the book and so far I really enjoy his style of writing. It is very motivating and it is nice to know the importance on why I need to lose the weight around my midsection. Did you know? That the average American has over 30 billion fat cells, and each cell can expand up to 1000 times it’s size, and once it reaches its physical limit it can split into two. So you get more fat cells, and they don’t ever go away!! So it makes it even harder to get into shape. I also found out what I was doing wrong in my diet, I thought it would be okay to give myself one day a week where I can splurge, the Abs Diet book calls that cheating. So for the next six weeks I will be 100% dedicated to my diet.
I’m sorry ChaLean Extreme
I am a failure at life!!! I still have not recieved the new replacement blub for my television. I do not know when the bulb is going to get here but I guess we will be on hold until we get it. I will keep on updating everyone until it gets here, so I can let you know when I start the Chalean Extreme program again. I really did not do any workouts during the weekend, I was trying to let my body recover from all the other workouts I did during the week. It actually was a pretty busy week with workouts. I did about eleven miles of hiking, I went to the gym a few times, played racquetball and then even had softball practice yesterday but that does not really count. I went and checked out my progress on my diet yesterday and I actually gaine d a couple pounds, I am not sure if that is because I packed on some muscle through my workouts and hiking though. Technically I am supposed to build muscle with this diet, but until I get the Abs Diet book I will not really know if I am doing it right. I did chose Saturday as my splurge day. I went to an Italian restaurant and had filet mignon with garlic mashed potatoes, there was also free bread. It was sooooo good, the filet mignon just melted when you put it in your mouth. I love steak!!! On Friday I went on a hike, and I usaully do not struggle to much with hikes, but I felt very sluggish. I really had to push myself, because it felt like I was going to pass out. I do not know what the deal was, but it was just an off day for me, I still made it to the top in my normal time, but I was more tired than I have ever been.
