This week's meal plan. And should women really lift weight with ChaLEAN Extreme?

I’ve completed one week of ChaLEAN Extreme and I’m so glad that chose this program for my next phase of my journey!  The concept of this weight lifting program is to lift heavier weights to build lean muscle.  In turn this lean muscle will speed up our metabolism.  It’s a 90 day program with a new phase every 30 days.  The first 30 days is the called the burn phase.  The program is designed to be done 5 days per week with 2 rest days and the workouts range from 30-40 minutes.  During this initial phase we are working upper and lower body together with heavier weights and lower reps to reach our max within 12 reps.  Each day’s workout is different during the week to keep our muscles continually challenged and allow rest between muscle groups. 

But don’t worry, women will not develop masculine muscles by lifting weights with this program – and I’m not going for that at all!  My goals is to create more definition, tone up certain areas and burn off a little fat.  I also need to strengthen my back muscles to improve my posture and help control my back alignment.  My job as a pharmacist is taking a toll on my posture and back!  I’m also working to improve my push-ups and form during plank and down dog exercises.  This program will also work perfectly with PiYo.  I will be doing PiYo on the 2 days off each week to continually improve my flexibility and muscle strength with body weight training.

Do you wonder why women should women lift weights?

(Don't forget that body weight training qualifies as “lifting weights”!)

1. Burn more fat – when you finish weight training, metabolism remains elevated and you continue to burn fat for several hours after workout is complete
2. Change your body shape
3. Boost metabolism – more muscle means higher metabolism and more calories burned during the day
4. Build stronger bones – weight bearing exercises build and maintain bone mass and help prevent osteoporosis
5. Fights depression – endorphins are released during exercise
6. Reduce injuries and arthritis – weight training improves joint stability and builds stronger ligaments and tendons
7. Helps your heart stay healthy – weight training increases good cholesterol (HDL), decreases bad cholesterol (LDL) and lowers blood pressure
8. Helps prevent diabetes – weight training improves glucose utilization, which means your body processes sugar more effectively. The more lean muscle you have, the more efficient your body is at removing sugar from the blood.

Now, aren't those 8 reasons enough to talk you into lifting weights?

My meal plans will still following the 21 day fix portion system.  This nutrition system is simple, logical and works the best for me.  This will be my meal plan for week 2.

My next online accountability group will begin on October 12^th.  I would LOVE to share with you solutions that continue to work for me and other ladies in my accountability groups.  Being surrounded by a community of supportive, encouraging friends makes this journey much more fun!

Email me at kristingator@gmail.com or fill out the questionnaire below and I will be in touch!