phases

sloew

Ok I did this program last year and loved it. I was told that I need to focus on toning my muscles not building muscles since I'm in shape. I still have about 20 lbs to lose but trying not to focus on the weight or size of my clothes.
I was wondering if I should do this program but leave out the push phase? Just do the burn phase and lean? I'm almost on level 3 of the jillian michaels.
I need some help!
Thanks in advance!!!!

mmtiernan

First of all, you can't "tone" a muscle, you can only strengthen it. That word was coined in the exercise Jane Fonda crazed 80's to vaguely describe getting fit instead of being flabby.

The way to strengthen muscles is to lift heavy weights. Lifting heavy weights will not bulk you up, contrary to popular mis-informed belief. If you don't believe me, watch the Push video and take a good look at Chalene's body - she is lifting 20 lb weights on the bicep curl exercises on Push 1 - does she look bulky to you? What about her sister Janelle in the back right? She lifts heavy and looks great, not beefy. Women do not naturally have the testosterone levels that it takes to get bulky. If we did, we'd be guys. Women bodybuilders who look like men have to take unnatural supplements of testosterone, steroids and who knows what else to get that way. Your average female can not acheive that naturally (thank goodness!), so lift heavy and build up your strength.

I would do the entire program. In fact, if you poll most people on here (none of whom look like guys and we don't have any guys posting currently), most will tell you that the Push Phase is their favorite phase - and all of us look very feminine.

Don't get hung up on the scale because weight is really misleading. Your weight can fluctuate based on many factors, however the size of your waist and the way your clothes fit is a more true measure.

Need more proof? Check out this article:

Be sure to scroll to the "Staci Now" section and take a good like at the side-by-side comparison. Staci on the left is 131 pounds, whereas in the right picture, she actually weighs MORE at 142 pounds! She also deadlifts over 300 pounds! (Gah, I have a hard time with the 70 that I deadlift!!)

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

There are many other examples like this out on the web, but I think if you just check out Chalene, Janelle and Staci you'll see that lifting heavy certainly does not bulk you up - and, that scale weight can really be misleading.

I hope this helps! Welcome to the group and hope you love doing Chalene!

sloew

Thank you so much! You reminded me of something I already knew.... I get so mislead. I am trying not to focus on the scale and have been recently told that I shouldn't even really focus on what size of clothes I want to be in but to focus on a goal, like right now my goal is to finish 30 day shred.. my next goal(s) is to finish the Chalean Extreme and to run 10k without walking.
Anyway, enough of my rambling... lol..
Thank you for your advice and encouragement! I'll go ahead and do all 3 phases.