Week 10 of Total Lean Challenge is here! Hard to believe we are nearing the end of this program. This doesn't mean that you revert back to your old ways. In fact, you heard it multiple times; this is a lifestyle change program. So how are you going to apply this experience into a long term weight management strategy?
We have created many meal plan templates with variations in timing, portion sizes, and frequency of meals. You have probably whipped up at least one of our healthy recipes and incorporated Lean Shake 25 into your day. All of the tools we have provided for you serve as a template for living a healthy and active lifestyle. You don't have to repeat the meal and exercise plans to a tee forever, just figure out a meal plan and exercise model that fits best with your lifestyle. To do this, we encourage you to evaluate the following questions:
- Do you always eat breakfast?
- When do you eat your largest meal of the day?
- How many meals do you eat each day?
- When you're starving, what types of foods to you reach for?
- Do each of your meals include a combination of proteins, fats and carbs?
- Do you prepare meals ahead of time?
- How many hours of sleep do you get each night?
- How much water do you drink daily?
- Do you keep a food journal?
The answers to these questions will help guide you toward areas of improvement for long term success. It's certainly worth the time to reflect on successes and areas of improvement; you didn't work this hard for nothing!
Week 10 meal plan is set at ~1,500 calories and remains a similar format as week 9. Feel free to invert meals five and three if you prefer to eat your largest meal of the day earlier. If you're feeling hungry on this meal plan, incorporate more steamed or raw veggies into your day. They're a low calorie, nutrient dense food group to helping you live healthy and lean. Download your meal plan here. Download your shopping list here.
Week 10 workout plan incorporates supersets, cardio, circuit training, and strength training all in one week. This combination utilizes the fat blasting power of muscle and the calorie torching power of cardio and circuit based training. It's not easy but it's effective and efficient. Download your workout plan here.
Check out Steve and Bonnie Pfiester as they show you how to perform each movement in the workout plan below.
We're still awarding participants with prizes! Be sure to follow @GNCLiveWell and tweet using #RespectYourself on Sunday, March 17th to be entered to win the following prize:
If you're new to the Total Lean Challenge click on the banner below to enter. You can also discover more about the Total Lean Challenge and line of products at gnc.com/tlc