You’ve made it! This is the third and final phase of Total Lean Challenge. By this point, you should have a consistent handle on your dietary habits by exercising healthy food choices and portion control. Even if your progress is slower than expected, don’t lose hope. This is a lifestyle change program, not a crash diet.
This week’s meal plan may look slightly different than previous plans yet still delivers six meals each day. This plan incorporates more carbohydrates (from fruit) and lean protein from Lean Shake 25 in the first half of the day. Carbohydrates are an excellent energy source and by consuming them early you allow the body to use them as energy throughout the day. Lean Shake 25 contains oat beta-glucan, which delivers a low glycemic response; this means it has a sustained effect on blood sugar and energy levels than consuming high-glycemic carbs (think pastries, cookies, breads, etc); no sugar ‘coma’ here.
The largest meal of the day is meal five; rich in lean protein, complex carbs and healthy sources of fat followed by a night time snack. This plan is especially useful for individuals with a busy lifestyle, always on the go!
For those who would rather consume their largest meal of the day for lunch, simply invert meal three with meal five. Do what works best for your schedule. Download meal plan here. Download shopping list here. View all Total Lean Challenge plans here.
Workouts for Phase III of Total Lean Challenge have changed yet again. You will notice the addition of supersets into Monday and Tuesday workouts. Supersets are movements performed back-to-back without rest in between. This is an advanced method of targeting muscle groups by increasing the intensity of workouts thereby stimulating muscle growth. Don’t worry about missing out on cardio, these will really get the heart rate up. Besides, cardio day is Thursday and it’s back to circuits on Friday. Be sure to check in on Saturday for your bonus workout! Download workout plan here. View all Total Lean Challenge plans here
Check out week nine instructional workout video to learn how to perform supersets and any other movements you are unfamiliar with.
Once you’re finished with another great week of workouts, follow @GNCLiveWell and tweet using #RespectYourself on Sunday, March 10th to be entered to win the following prize:
Keep up the great work! As always, feel free to reach out to us on twitter: @GNC_Kelly and@GNC_Dan. Just in case you missed Challenge details you can check out our FAQ page and Total Lean Challenge welcome post.