Lifting Heavy with ChaLEAN Extreme
There is a common myth out there in the fitness world, running particularly rampant with women. That myth is: lifting heavy weights will bulk you up. This is simply not true. One only need to look at Chalene Johnson and some of the subjects from the ChaLEAN Extreme test group to know that lifting heavy will slim you down, decrease your overall size, but leave you with sculpted, defined muscles. It’s time the lifting heavy myth was shattered and when you embark on the ChaLEAN Extreme program, you can be the person to do that shattering.
In the ChaLEAN Extreme program you are encouraged to lift heavy weights. You want to choose weights that allow your muscles to reach failure in 10-12 reps (in the burn phase), and 6-8 reps (in the Push Phase). This means the weights you use are probably heavier than you are accustomed to. The reason for heavier weights is not bigger size but bigger results.
Lifting Heavy Does Not Make You Bulky!
Ladies, it’s time you let go of this common misconception. If you believed in the past that heavy weights meant bulky, masculine muscles, you were probably lifting sets of 15-20 reps, seeking “long lean” muscles. Reality check: women don’t have the same chemical makeup as men and we will not look any more masculine for lifting heavy. Check out the ladies in ChaLEAN Extreme or the photos in the guidebook of the test group. These ladies have transformed their bodies into athletic, but feminine forms. They are all smaller than they were before beginning the program, not bigger!
ChaLEAN Extreme will help you lift heavy to lose fat. Losing fat is why the majority of people will buy this program. They want to reveal the muscle definition they have under the layers of flab and this is the perfect program to do that. As you build definition, your metabolism kicks into high gear, burning more fat every day, even while you are at rest.
Men and women alike will see dramatic fat loss if they follow the ChaLEAN Extreme plan. Women will uncover a sleek, defined, and muscular physique. Men will lose the fat around their middles and chisel out the chest, arms, back, and entire body of their dreams.
Hi,
I’m in week 3 of the Burn Phase and loving it! At first I could only lift 5 lbs for the arms and 10 lbs for lower body. I’m now able to lift 15 to 20 lbs for lower body, but only 7.5 to 10 lbs still for the upper body…should I push mysleft to try and lift heavier for the upper body. I can do all 12 reps, but I really have to push myself. My concern is not bulking up, my concern is that I may injure myself. I’m a fairly petite woman, 5 feet, 115lbs so I guess it’s fear of injury but I also have a hard time hanging on to the heavier weights even for the lower body workouts…any suggestions?
Thanks!
Staff Reply:
December 31st, 2009 at 4:24 pm
Hi Robyn,
with this program, it’s a matter of finding that right weight that will push you to failure around the 12th rep. You have your set amount of reps, so your last couple should be really hard. If you can do 12 easily, you need something heavier. By what you are saying, 12 reps is a struggle, but you can get through it. You sound like you are on the right track. Of course you don’t want to get injured, so take good notes of of your weights so that next time around you might be able to up them a little. You do what you can and try not to compare yourself to others.
By hanging on to the weights, do you just mean holding them? Try using weight lifting gloves.
Keep pushing yourself!
-Mike
Staff
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