ChaLean Extreme weight loss advise please...

Daisy80

Hello

I bought ChaLean Extreme a while ago but did not continue it as I only had bands and did not really enjoy using them. Now I have enough weights to get me started. My question however is now that I am not sure if it is the right time for me to start it or not. Overall I am basically looking to lose about 38-40lbs. I know that with Chalean you don't actually lose much in terms of pounds dropping off because of the muscle you build. I am not too focused on the number of the scale but I am worried that I won't be getting slimmer. I know it might be silly but I am just wondering if it is right for me now. I do like lifting weights and fancy doing this program. Did anyone else did it in a similar position and how did it go? Have you slimmed down even though the scale hasn't changed much?

Any input would be appreciated!

Daisy

tangal88

actually lifting weights can help you lose excess fat faster, then diet or diet and cardio alone.. I would strongly recommend you start Chalene now.

See this link.

http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts

I always lose fat much better/faster when I do a combo of heavy lift AND cardio - vs ether alone.

Ypu will also look way better through the process, as you will be tightening as you are losing weight, so you look even better in the process, even if you still have "fat" to lose.

You will minimize lose of lean muscle (as long as you are eating enough protein, and calorie levels are not to low)

You will begin to work on the jiggly bits, and muscle definition early on, making it even easier for you later when you have reached your goal weight.

You will have better inch lose overall then with cardio only or diet and cardio only. So you WILL get slimmer, tighter, and lose clothing sizes. As you condition, improve, and even add muscle - it replaces the fat which is MUCH larger by volume - so you replace it with smaller denser tighter tissue in the same areas,

Scale weight WILL change also, just may not be as quick as you expect - but that does not matter. If you are taking measurements in a number of body areas, at the beginning and throughout your journey, you will see the inch changes. And clothing fit will change as will mirror reflection.

So you look better naked. (tighter. leaner, more fit)

You will have continual challenges, that can make the exercise process much funner.

I have done Chalene Extreme, at the beginning of my weight lose journey, and I had about 50 lbs to lose at that point./ Its a great program, I have since moved on to P90X, and now P90X2. But I really do recommend Chalene, also.

I am at my goal size. I personally am roughly 10-15 pounds heavier (by the scale) then I was at age 22 at this same goal size. BUT I am tighter, leaner, and look much better then I did then. Even tough I weighed less then, I was flabbier, then I am now. But clothing size then, and now are the same. (I am age 47 now)

Heres an example (not me) to help you better grasp the differences fit vs just "skinny"

This girl is the EXACT same weight, first picture is skinny before, second is after she started lifting weights (heavy) - same scale weight.



This girl is heavier in her after pict, even though she looks smaller - this is after she started to lift heavy weights.



And of course Stacy, see her cardio only, vs weight lifting, and the changes in her body, she is 11 pounds heavier in her after picture. Please read her story on the link below, its really informative. (pictures on that link)

Her story here:

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

Molly182

I did Chalean Extreme and easily noticed myself slimming down. I was shocked when I looked at my before and after photos. I was really happy I stuck with it. When I first started I wasn't sure I would get results. I didn't feel like I was using enough weight, but didn't have the money invest in more weights, so I was discouraged. I kept doing it and finally did end up getting some heavier weights and I saw results. Not on the scale, but in inches.

Daisy80

Thank you very much for taking the time and reply so comprehensively! I can completely see your point! Those pics are great! I sort of know that it's right for me but as it is something I haven't really done before I am a bit apprehensive I suppose

I am excited to start though!

I was wondering about the calorie intake though. I am currently set on 1200 roughly. Should I increase them? And if so to how much or how should I calculate them. Would be great if you could help.

Daisy80

I will have to buy some heavier weights at some point but I think I should be ok for the first phase.

tangal88

1200 is likely to low, how tall are you?

If you stay that low, definitely eat back some or all of your exercise calories, and you still might reach a stall point, so really track performance, inch changes, etc. And adjust as needed.

At a minimum, up your protein to at least 1 gram per lb of lean body weight. This link can help you find that.

http://www.freedieting.com/tools/body_fat_calculator.htm

I have custom set MFP to a 40/30/30 ratio on my macros, and aim for about 100 grams of protein a day for me. (My lean mass is 100-107 lbs)


This has some suggested rough cal ranges for fat loss, and I find I had to eventually settle at the higher end, to be able to lift heavy, and lose weight consistently.

http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php

I started at 1200, and that worked for a bit, but I kept stalling, and I just kept bumping up calories 100 cal a week, until I finally found the correct range. (for me thats 1500-1600 cal a day, I am 5'2" and I burn 400-800 cal a day in exercise) I still am losing weight, anywhere from 1/2 lb to 1 lb a week roughly. Though some weeks I lose none, some I loss more. But my inch loss is also consistent.

So measure both, to help you get a better perspective, and watch overall tret. Not from day to day, or one week to one weekl. But rather are you steadily decreasing in inches, and or pound over 4 weeks, over 8 weeks, etc. Is clothing fit changing over four weeks.

Are you increasing in strength, lifting ability, performance.


You can set MFP to a weight loss of 1 lb a week, and try that for 2 weeks, and then work up from there. See how you feel, how your performance is etc.

tracylee679

I did CX last spring and had great results. I ended up losing 24 pounds and 25 inches in 12 weeks. I have pictures under my profile. I don't have a day 1 photo which I wish I did. The bikini pic in the dressing room is week 7 and the one in my daughters messy bedroom is week 12. I did add in a little extra cardio on 2 of the lifting days, but didn't change much other than that. I ate between 1200 and 1500 calories a day. Good luck to you. It really is an awesome program!

Tracy

Daisy80

Thanks again Tangal88 for your reply! I am 5"6. I will probably aim for about 1400-1600. I will see how it goes. I do usually try and eat little carbs and hig in protein! I will have a read through the links you send (it's now bedtime in the UK )

I am actually really excited now! I am planning to start on the 12th of February.

And Tracy that are brilliant results! Your stomach looks fab! I worked out that if I start at the 12/02 I will actually be done by about a week after my birthday! It was my goal to look nice for my birthday so hopefully that should do the trick!

Yay!

Thank you ladies!

Molly182

1200 is likely to low, how tall are you?

I started at 1200, and that worked for a bit, but I kept stalling, and I just kept bumping up calories 100 cal a week, until I finally found the correct range. (for me thats 1500-1600 cal a day, I am 5'2" and I burn 400-800 cal a day in exercise) I still am losing weight, anywhere from 1/2 lb to 1 lb a week roughly. Though some weeks I lose none, some I loss more. But my inch loss is also consistent.

I'm 5'2" as well, and I'm at 1200 calories a day. I'll be fine with it for a week, then for a few days I'll want extra calories so bad. I stay away from them, and after a few days end up being okay with the 1200 again. I have yet to cheat. I am afraid that if I do I'll feel guilty or cheat again.