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SARAHA71 Posts: 62
2/10/11 12:57 P

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I think ideally, it's good to get in 5 days of cardio. But if you are really not up to it, just start slow...

I think keep to the chalean schedule of lifting 3x a week, and try to get at least 4 days of cardio in - so only ONE day a week do you do both ST and cardio - and see how it goes.

Allow yourself one rest day that you do absolutely no Strength Training (ST!) or intense cardio.

Burn Intervals are tough, because it's you are working your heart really hard. It's an example of High Intensity Interval Training. It's an amazing workout, but shouldn't be done on subsequent days, back to back. In general, the HIITs should be spaced out with a regular cardio day in between.

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LAURACS63's Photo LAURACS63 Posts: 336
2/9/11 10:38 P

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If you have the time, I would do cardio 4-5 times per week while still doing your strength 3 days per week. That is too bad that you aren't enjoying Burn Intervals. I really like that one - do you have any other DVDs for cardio that you do enjoy? Sometimes I need to mix up my cardio a bit so I don't get bored. For instance, today wasn't a strength day for me so I did 45 minutes of step aerobics. Otherwise, when it is a strength day I usually try to do only 30 minutes of cardio. Good job on finishing it even though you weren't having so much fun! That takes determination.

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AYMELEK's Photo AYMELEK SparkPoints: (13,602)
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2/9/11 9:47 P

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First off, what is ST?

I have always heard that cardio burns fat quicker than lifting weights, but I just cannot do an hour of cardio. I just did the Burn Invervals, a 45 minute video and I honestly thought I was going to puke. I get so bored with it half way through that I just do not want to even start it. I'll definitely try incorporating more cardio in. Should I do cardio 4x a week and then only do the weight lifting 2x a week?

~Jen

"If you feel yourself starting to get antsy, take a patience pill by simply reminding yourself that Rome wasn’t built in a day, and whatever you are involved in is worth the time you are investing."

"To make it really happen, you have to want to change."


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LAURACS63's Photo LAURACS63 Posts: 336
2/7/11 3:22 P

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That is awesome that you lost that much weight and inches. I currently workout M-Sat, with cardio 30 minutes M/W/F + the ST on those three days, then on T/Thur, I do TJ [or one of my other cardio DVDs] for 45-50 minutes + ab workouts, then on Sat I do the Burn it Off/Recharge with a rest day on Sundays. I usually do all my cardio first thing in the mornings every morning at 5:00 to get it out of the way, then I do the CEX M/W/F evenings. I'm happy with the inches, would just love the scale to move a bit more than it has. I'm in the Lean Phase of my first round so I anticipate doing more rounds of CEX.

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SARAHA71 Posts: 62
2/7/11 11:01 A

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They do say that to lose weight, you need to do cardio 5x a week for at least 45 minutes to an hour. That being said, there is a definite place for strength training for weightloss - so as you diet and workout, you are losing fat, not lean tissue. The ST preserves and adds to the lean mass, and the only weight you are losing is real fat, not precious muscle.

The best thing to do is find a cardio exercise that works for you - walking, kick boxing, dance aerobics, the cardio that comes with Chalean, anything that gets your heart pumping and keeps you moving for at least 30 minutes - and do it at least four days a week.

Add three days of Chalean ST, and do some core work at least once a week, and an extended stretch/yoga once a week. Some of it should overlap: I do the shorter turbofire exercises on the days I do Chalean.

When you do two workouts after another, don't bother cooling down or warming up for the next one, just jump right in to the actual routine. So if you do Chalean and follow it with a brisk walk, just jump right in - saves you a couple minutes - and then stretch and cool down after the cardio. That always shaves off a few minutes when I do two consecutive videos.

Make sure to keep one rest day.

So your week can look like this:

Sunday: 30 minutes of Chalean ST, 30 minutes of stretch/yoga
Monday: 60 minutes of steady cardio
Tuesday: 30 minutes of Chalean ST, 20 minutes of high intensity interval training cardio (walk for one minutes, then run fast for 40 seconds and repeat or the turbofire HIITs)
Wednesday: 45 minutes of cardio, 15 minutes of core work
Thursday: 30 minutes of Chalean ST, 20 minutes of HIIT cardio
Friday: 60 minutes of steady cardio
Saturday: Rest day!

This is just one idea, there are many ways to mix it up. But try not to workout for more than an hour a day, it becomes cumbersome and then you drop it... better start slow and be consistent, than take on too much and drop it.

With this sort of plan, you will definitely drop weight!

I needed to lose 40 lbs., started with a Chalean/Turbo hybrid in October and did 4 months of it.

I lost 15 lbs and 16 inches over four months, and I just started the routine all over again - I am going to invest in more turbofire dvds (the extras that I didn't get with my standard order)




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GOTTAKEEPMOVING Posts: 14
2/6/11 1:57 P

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AYMELEK: I have also tried P90X which I have done twice. The first time around I had AMAZING results in about 30 days and then stopped because I started a new job and the workouts were too long for me. The SECOND time around I thought I could jump back into it (2yrs later with a lot less strength) and it was an epic fail. I think that for me, who was starting back with weightlifting the workouts were too long and too intense for me because I had little time and VERY little muscle.

THEN I tried ChaLean. The workouts are LESS than 40 minutes!!! I suggest go for it. Start out with 5 lb weights. I had a set of 5 and 8 lb weights and then I had to purchase 10 and 12 lbs, but I'll still use the lighter weights for more difficult exercises. You can also use those strength bands and Chalene provides an instructional video for how to use the band and complete the exercises.

Good luck!!

LAURACS63's Photo LAURACS63 Posts: 336
2/4/11 10:34 A

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Hey Karstar09:

You refer to the fat blaster workout - is that the TJ one or another one? I have the TJ fat blaster but I've seen on some other posts that there are more CEX cardio workouts that don't come with the general package of materials. Also, if you don't mind my asking, what is your calorie range? Mine is 1200-1550 but on my lifting days I tend to stay close to the 1550. Seems like you are making the scale move and I would love to know how you are doing it! Awesome!

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KARSTAR09's Photo KARSTAR09 Posts: 34
2/3/11 7:19 P

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I had the same concern you did when I started. Im in my second week of the push phase and I have found that I am not losing as much weight because I am lifting heavy and building insane muscle. I found that I need to add extra cardio in daily to get the weight loss I want. Like the others have said, you do lose a lot in inches but as for weight just add cardio workouts. I do 40 mins on two of my circuit days and the bonus fat blaster workout (which I love!) on my other circuit days. I have found that this helps significantly!! It is a great program and I find it very motivating, especially when you track how you do and can see the progression of the weight you begin to lift! Hope this helps!!

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LAURACS63's Photo LAURACS63 Posts: 336
2/3/11 6:00 P

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As far as your question re doing strength training before - I was doing Kathy Smith - Lift Weights to Lose Weight and was starting to get bored with the program. At the time I was also doing Turbo Jam for my cardio... then I found out about CEX. I purchased it and loved it immediately. Since you do four weeks of Burn, then four weeks of Push, then four weeks of Lean, it gradually increases your strength and mixes it up so there is no getting bored or hitting muscle plateaus [they tell you it is muscle confusion]. I think you will love this program! If I get bored with a program I tend to do it less and less and then ultimately just stop doing it - you won't find that in this workout at all. I say go for it! Nothing you can lose but inches and weight. You can do this!

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NITROT150's Photo NITROT150 SparkPoints: (27,259)
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2/3/11 2:27 P

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If you aren't quite ready for the heavy lifting, then try TUrbo Jam or Turbofire, still Chalean, but more cardio based...I have Si6, but love TJ way better.
Another thought, do a round of CLX to build muscle then get TF and do the hybrid or a round of TF straight up, I bet with the extra muscle you build in CLX, that duirng TF it well melt the fat off, of course as long asyou watch your diet too...


Karen

5'6" F
36 yrs old
Constant Vigilance!!!
Mom to 2


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NIKKIWOOD's Photo NIKKIWOOD SparkPoints: (31,403)
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2/3/11 11:54 A

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The only way you can fail at CE is to give up!! Chalene is so motivating and really talks you through it. The cardio workouts kick your butt too so I'd be amazed if you didn't lose anything.. (I don't know your fitness status right now).
You have a whole team of support here to help you!! Don't be afraid... YOU CAN DO THIS!!

Rome wasn't built in a day....


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AYMELEK's Photo AYMELEK SparkPoints: (13,602)
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2/3/11 10:47 A

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So you were doing strength training before this? I am so afraid of failing, I'm petrified to start. I started doig P90x but gave up :(

~Jen

"If you feel yourself starting to get antsy, take a patience pill by simply reminding yourself that Rome wasn’t built in a day, and whatever you are involved in is worth the time you are investing."

"To make it really happen, you have to want to change."


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LUVMY2PUMPKINS's Photo LUVMY2PUMPKINS Posts: 176
2/3/11 10:46 A

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I think one of the reasons people tend not to lose as much on this program is #1 the lack of cardio and #2 lifting heavy weights makes you so darn hungry. If you just add more cardio and eat right ( a little heavy on the protein and no refined carbs) I think you'll have great results. I've been maintaining for 3 years now and the one thing I notice is that if I start slacking on lifting weights I gain no matter what my diet is like. Lifting is very important to your metabolism no matter where you are in your weight loss journey.

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LAURACS63's Photo LAURACS63 Posts: 336
2/3/11 10:42 A

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There are two amazing cardio workouts - Burn Intervals (love it!) and Burn it Off. Since Sunday is my rest day and I start my rotation on Mondays, I usually do Burn Intervals on Thursdays (a non-lift day) and Burn it Off/Recharge on Saturdays. Then I incorporate other cardio I like on my other days. Those both are really great workouts and really get my heart rate up. I think you would really like this program. I started with other low key strength training and decided I need to pick it up - this program makes me feel VERY empowered and I love Chalean's enthusiasm and how she keeps reminding you that you are an athlete. She is a great instructor! Let us know how you do.
Laura

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AYMELEK's Photo AYMELEK SparkPoints: (13,602)
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2/3/11 10:26 A

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These posts give me hope! :) So is there not much cardio going on with this program? I took a quick look at the first video and noticed it was all weight lifting, is that mostly what the program is about?

~Jen

"If you feel yourself starting to get antsy, take a patience pill by simply reminding yourself that Rome wasn’t built in a day, and whatever you are involved in is worth the time you are investing."

"To make it really happen, you have to want to change."


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NIKKIWOOD's Photo NIKKIWOOD SparkPoints: (31,403)
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2/3/11 6:21 A

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I think you'll find great results!! I wouldn't focus so much on the scale..you'll see your results in other ways. I'm a strict weekly weigher and though the scale stayed or only moved a pound or so, I felt so much stronger. tighter, and leaner. I know the scale didn't jump because of all the new muscle I built!! I even developed definition!!
One change I made was on the first scheduled rest day, I did extra cardio.. I did rest on the second.
Good luck!! Keep us posted!!

Rome wasn't built in a day....


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LAURACS63's Photo LAURACS63 Posts: 336
2/2/11 10:30 P

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I'm in the Lean Phase of CEX and in both Burn and Push I didn't lose a lot of weight but I did lose inches. I too have a bit more to lose -I've lost 80 in the past 1 1/2 years-but I would like to lose another 40 or maybe more, so I know what you are talking about. The scale really hasn't gone down much but again, I've lost inches which I'm happy with - the one thing I did about six weeks ago was to start incorporating more cardio than in the program. So before I started CEX, I was doing cardio about 4-5 times per week (Turbo Jam is one of my favorites and that's how I learned about CEX). Now I'm doing cardio 5-6 days per week and my CEX the recommended 3 days per week. I've read a lot of other posts and the scale doesn't seem to move a whole lot with this program but if your goal is to get tighter and firmer while still losing a few pounds here and there, then I think this is a great program. Of course I would LOVE to drop 2 pounds per week but I also know that building muscle will weigh a bit more than the fat that is being burned by the muscle -so that continues to motivate me. I hope this helped.
Laura

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AYMELEK's Photo AYMELEK SparkPoints: (13,602)
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2/2/11 9:53 P

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I have been toying with the idea of starting this program, but I'm not sure if it's right for me. I need to lose about 70 pounds, and I know this is mostly about muscle building, should I go for another program that focuses more on weight loss (slim in 6 for example) instead of this? I know tat muscle burns more fat, so I figured it might be good to do this, but I wanted to ask what you though. Most of the people I have seen do this (on this team as well) seem to be super fit already and are just wanting to tone.

Suggestions?

~Jen

"If you feel yourself starting to get antsy, take a patience pill by simply reminding yourself that Rome wasn’t built in a day, and whatever you are involved in is worth the time you are investing."

"To make it really happen, you have to want to change."


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