ChaLEAN Extreme Fitness

Muscle Failure and ChaLEAN Extreme

muscleburnsfat2When you start the ChaLEAN Extreme program, muscle failure may be a new term to you. However, within days you will know exactly what is meant by it as you continually push your muscles to this point, time and time again. Muscle failure is key to obtaining the dramatic results you want with ChaLEAN Extreme. When you work your muscles as hard as possible, they respond by growing and strengthening to meet your needs.

 

Muscle failure is when the specific muscles you are working reach the point of absolute exhaustion. If you are finishing a set and are not quite sure if you can get the last few reps in, you have reached failure and chosen the right set of weights. As the ChaLEAN Extreme program says you must push your muscles and “Fail to Win”. If reaching your body transformation goals is winning, then muscle failure is how you will get there.

 

The trickiest part of muscle failure and one that will get easier with time is choosing the right amount of weight for each move. In the Burn Phase of the ChaLEAN Extreme program, you want to choose a weight that will get you to failure around 10 to 12 reps. When you move to the Push Phase, this number decreases and you want to reach failure at 6 to 8 reps. Tracking which weight you use for which move is a great way to prevent fumbling through different weights every time you begin a set.

 

By the time you reach your 10th rep (in the case of the Burn Phase) you should be struggling. Your mind will start telling you that maybe you can’t make it to 12 reps. More than likely your muscles will be shaking and feel like they weigh a ton. This is muscle failure. If you get to this point within the desired amount of reps, you have chosen the right weight and are well on your way to getting the extreme results you want with the ChaLEAN Extreme program.

 

Muscle Failure ensures that your muscles give you what you want. And, more than likely, definition, higher metabolism, and a lean sexy body are what you want. A certain satisfaction comes from working your muscles harder than you thought possible. It feels good to push your limits and ChaLEAN Extreme will ensure that you do just that!

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Lifting Slow With ChaLEAN Extreme

cha5Slow lifting (weights) has been a concept around for quite sometime. Some people will actually perform reps that last 30 seconds a piece! While this snail’s pace lifting is effective, it’s quite a bit slower than what you will be doing with ChaLEAN Extreme. Focusing on slowing down your strength training is an excellent way of ensuring even and big results.

 

Think about watching people lift weights. You often see people at the gym doing moves like shoulder flys and lateral raises using their entire body. Their head bobs back and forth, their trunk dips and raises and they may even bend at the waist at certain points in the move. With ChaLEAN Extreme you will learn that this is not the way to get the most out of strength training.

 

The problem with using your whole body to do a shoulder fly, is you are relying less on the shouder! The muscle you are trying to work is getting help from all of the other parts of your body that are moving. You are using momentum to lift the weights rather than the targeted muscle. According to the ChaLEAN Extreme program, slowing this down and isolating the desired muscle group ensures that you are using “muscle instead of momentum”.

 

With any strength training workout, you want to be certain that the muscle you are targeting with a specific move is isolated and doing all of the work. If not, you are quite simply wasting your time. By slowing your pace and really focusing on the muscle you ensure that you will get the most effective sets. ChaLEAN Extreme does not rush through moves. While there aren’t any 30 second reps, the reps are slow enough that you isolate and focus, leading to much better results.

 

Getting the most out of any workout is important. With ChaLEAN Extreme you get an amazing workout time and time again, but you also get knowledge. Chalene Johnson makes sure you understand why you are lifting slow and why you are holding the form that you are. Knowledge is truly power when it comes to strength training and building an amazing body.

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ChaLEAN Extreme: How Long Are the Workouts?

j0438870For some reason when we commit to a fitness program we are always so curious about how long the workouts are. Chances are whether they are 30 minutes or an hour we will still do them. Now 10 minutes versus 90 minutes may be another story. But, knowing the length of your ChaLEAN Extreme workouts ahead of time is great for scheduling and also does a little something for motivation.

 

 So, here they are, the ChaLEAN Extreme workout lengths:

Burn Basics (22 minutes)

Burn Circuit 1 (36 minutes)
Burn Circuit 2 (38 minutes)
Burn Circuit 3 (32 minutes)

Push Circuit 1 (33 minutes)
Push Circuit 2 (35 minutes)
Push Circuit 3 (35 minutes)

Lean Circuit 1 (45 minutes)
Lean Circuit 2 (39 minutes)
Lean Circuit 3 (38 minutes)

Burn It Off (27 minutes)
Recharge (21 minutes)
Burn Intervals (46 minutes)
Ab Burner (10 minutes)
Extreme Abs (16 minutes)

 

So, there it is. No extreme 90 minute workouts. All of the ChaLEAN Extreme workouts are lengths that can be easily incorporated into a busy schedule. Modern adults don’t have all the time that they used to. Finding a program that can make a serious difference in your body in a reasonable amount of time can be tricky. ChaLEAN Extreme delivers.

Another great tool of the ChaLEAN Extreme workouts is the clock at the bottom of the screen. This clock counts backwards throughout the workout, letting you know just how far you’ve come. It also counts down for sets. This means if you are moving at the same pace as Chalene and the rest of the crew, the DVD will count your reps.

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Committing to ChaLEAN Extreme

dvdsA big fitness commitment takes time and dedication. While motivation is an excellent bonus, you have to prepare for days when motivation is low. Making a fitness commitment is really making a commitment to yourself. You deserve good health and a fit body. When you fail to follow through on any fitness commitment you are only doing yourself a disservice. A new year, a new program, now is the time to make a real choice to take care of your body. With ChaLEAN Extreme you will be rewarded for this commitment with unbelievable results.

 

Sometimes the hardest promises to keep are those we make to ourselves. When you follow through on a promise to yourself, however, you and everyone around you reaps the benefits. When you complete ChaLEAN Extreme and even as you are working your way through the program your attitude will be better, your energy level will be higher and people will notice the change, not only in your body but in your attitude and personality as well.

 

ChaLEAN Extreme consists of three distinctly defined 30 days phases and one maintenance phase. If making a 90 day or lifetime commitment feels a little daunting, try committing to the first 30 days. Trust me, after 30 days on ChaLEAN Extreme’s Burn Phase, you will see results and those results will propel you through the rest of the program.

 

For some people, commitment to a fitness program is easy. Typically those people have overcome their struggles with the never ending cycle of bad diets and failed promises. For those of us who still struggle, ChaLEAN Extreme is just the program to get you started on a lifetime of fitness. With Chalene Johnson’s infectious attitude and the program with the capacity to dramatically transform your body, this program can make anyone a fitness buff.

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The ChaLEAN Extreme Fit Test

chalene_11Transforming your body takes a real commitment. Depending on your current situation, you could have a lot of weight to lose or a lot of work to do in the fitness department. Regardless of your body type or fitness level, when you make a commitment to transform your body, it will take work. Hard work, dedication, and motivation combine to make the “perfect storm” for a killer body. Knowing what your body is in store for can help you prepare for ChaLEAN Extreme. The ChaLEAN Extreme Fit Test as provided in the Muscle Burns Fat Guidebook will provide you with that starting point and a chance to really measure your physical aptitude on some of the moves you will perfect while doing the program.

 

The Fit Test takes approximately 20 minutes to complete and is strongly recommended for all participants of the ChaLEAN Extreme program. Do it the same day you watch the 22 minute Burn Basics DVD and your introduction to the program will be complete.

 

The ChaLEAN Extreme Fit Test has you complete 7 moves and record your results. Sounds easy, right? The Fit Test isn’t designed to be horribly difficult but simple to be used as a measurement of your fitness level. Things like proper-form push-ups, crunches, and squats are measured by counting how many you can do in proper form. You will also do moves like a sit-and-reach to measure flexibility and a plank to measure core strength. All of these moves are designed to get a good feel for your overall fitness and readiness for the program.

 

The great thing about the ChaLEAN Extreme Fit Test is that you take it again after completing the entire ChaLEAN Extreme program. You will be amazed and elated when you see how your strength and fitness has improved. Not only will your appearance change with the ChaLEAN Extreme program, but your actual fitness level will drastically improve as well.

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Chalean Extreme: Burn, Push, Lean Phases

cha4There are three phases to the Chalean Extreme program. Each phase lasts thirty days and takes your fitness and body transformation further. These three phases work together to ensure you keep progressing. There is no time for plateaus here, Chalean Extreme will have you consistently changing, tightening, and toning your body into the one you have always wanted.

 

The three phases of Chalean Extreme are the Burn phases, the Push phase, and the Lean phase. These 90 days make up the basis of the entire program. While Chalene does include a final maintenance phase called “Lean for Life”, the three main phases with get you through the 90 day body transformation.

 
The Burn Phase is your introduction to the Chalean Extreme program. By introduction I don’t mean a walk in the park, get your feet wet kind of introduction. With Chalean Extreme, you jump right into the hard work. The Burn Phase of the program teaches you how to lift heavy, lift slow, and lift to failure. What this means is you are pushing your muscles as far as they will go, until they nearly “fail” you. This is the key to dramatic muscle growth and that super-speed metabolism.

 

The second phase of the program is the Push Phase. You will move from reaching failure at 10 to 12 reps (as in the Burn Phase) to reaching failure at 6 to 8 reps. This means you will be lifting significantly heavier weights. This is the phase where you really learn what “lift slow and lift heavy” means. During this phase you will focus all of your attention on one muscle group at a time, ensuring the dramatic Chalean Extreme results.

 

The Lean Phase works to burn off that extra fat, the fat that is hiding your newly chiseled and developed muscles. Here you will work your entire body with moves that increase strength but also improve balance and coordination.

 

These three phases of the Chalean Extreme program are essential to getting the results you want and the results as seen from the test group. Dramatic results require hard work and lifting like this is no joke. While you may not be accustomed to strength training this much, you will easily adapt when your body starts to respond.

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Getting Started with ChaLEAN Extreme

chalean-extreme-i1So, you’ve decided to get the system and take a huge step towards a leaner, sexier you. Whether you are waiting for it to arrive or sitting with the box in front of you, taking those first steps towards starting the program can be exciting. ChaLEAN Extreme comes with everything you need to get started and the guidance you need to do it right.

 

Say “Cheese!” and take your measurements

Tracking your progress is a huge motivator. Realize that after the first 30 days on this program you will see significant changes in how your clothes fit and how you feel. Seeing photos side-by-side of where you are compared with where you were is a lot of fun and adds fuel to your fitness motivation. In the ChaLEAN Extreme Muscle Burns Fat guidebook you are shown how to take the photos and accurately take your measurements.

 

Take the “Fit Test”

Knowing what you can do is an indicator of your readiness for an intense program like this. These few moves will also give you a chance to measure your progress as the program continues.

 

Watch Burn Basics

Burn Basics is the introductory DVD to the ChaLEAN Extreme program. This is where Chalene will give you exactly what you need to get through the program with maximum results and zero injuries. Good form is vital when lifting heavy weights and this 22 minute guide will ensure you know exactly what to do.

 

Check Out “Muscle Burns Fat” and the “Fat-Burning Food Guide”

Get up to speed on how the ChaLEAN Extreme program works and the best foods to fuel your body with these two full-color and vibrant books.

Start the Transformation!

Following the Body Makeover Calendars included in the guidebook, get going with the first phase in the ChaLEAN Extreme program, the Burn Phase.

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Using Resistance Bands with ChaLEAN Extreme

resistance-bands-complete-i2It is a common misconception that resistance bands aren’t as effective as hand weights. People who believe this obviously haven’t tried using resistance bands and used them correctly. As you will see in ChaLEAN Extreme, high quality resistance bands when used correctly can offer results directly comparable with hand weights.

 

One of the first things you will notice when you do ChaLEAN Extreme is there is always someone on the DVD’s using resistance bands rather than weights. This is so that those of us who would rather not deal with lugging around hand weights know exactly how to get the same great workout. Throughout the workouts, Chalene makes a point to remind you that resistance bands will give you a good workout and will work your muscles the way you need them to.

 

High quality resistance bands come in a variety of resistance levels, ensuring that you always have the weight you need for every move. With someone on the ChaLEAN Extreme workouts showing you resistance band adaptations throughout, you are sure to get the same workout as those using handweights.

 

With ChaLEAN Extreme you are expected to “lift heavy” and lift slow. This means don’t be afraid to use a higher resistance with your bands. In order to get the same results, you want the same effort as with hand weights. Keep an eye on the adaptations as shown on the workouts and you will be certain to gain excellent results with the ChaLEAN Extreme system.

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