Total Lean Shake Exercise Plan

GNC created the Total Lean Shake as a low-calorie meal replacement system. Dieters are instructed to replace two of their regular meals each day with a Total Lean Shake, which contains approximately 200 calories. The exercise plan created to accompany the eating plan, called the GNC Total Lean Challenge, spans a 12-week period, and is designed to help jump start weight loss and keep dieters motivated.

The Total Lean Challenge workout regimen can be done at home. (Image: Rachel Husband/Stockbyte/Getty Images)

Shake It

The GNC Total Lean Shake contains approximately 200 calories and is offered in several flavors. Each shake provides 25 grams of protein, which is half the recommended daily amount for a healthy adult. It also provides 8 grams of dietary fiber to keep you satisfied for longer and reduce your urge to cheat. Dieters often experience nutrient deficits as they work to reduce their caloric intake. To counteract that, the Total Lean Shake contains essential vitamins and minerals such as Vitamin A, for immune function, vision and cellular communication, and Vitamin B12 for red blood cell formation, brain function and the synthesis of DNA.

GNC Total Lean Challenge

The GNC Total Lean Challenge consists of 12 weeks of meal plans, shopping lists, at-home workouts and video instructions from personal trainers. The exercise plan consists of three four-week phases. Each phase gets progressively more challenging. Each week you get a detailed workout plan that includes cardiovascular exercise, a weight-bearing circuit routine and additional videos.

The Extra Mile

The Extra Mile is the optional portion of the workout. True beginners may find it a bit daunting at the beginning, but by week, everyone is encouraged to give it a try. This portion of the workout consists of 10 to 12 minutes of extra jogging and walking. Some days you are instructed to alternately walk and jog at 60-second intervals, while on other days you simply take a brisk walk. The exercises are mixed up to keep you motivated and avoid plateaus.

Watch It

Each week of the 12-week challenge is accompanied by a series of short videos. Some of these videos are motivational and help explain what you will experience. Others are traditional exercise videos with instruction from personal trainers. Each video is short, from one to eight minutes in length, and is designed to go along with your weekly workout plan, which includes running, walking and cycling. At the end of the week, there is a bonus workout.

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