Breakfast comes under scrutiny in the media all the time. Sometimes it is labelled as the "Most important meal of the day", but is this really true?
It depends what your goal is! If your goal is fat loss the only thing that matters is your total daily calories in vs your total daily calories out. Meal timing might make 1% of the difference but if you're not in a calorie deficit for the day you will NOT lose weight.
I for one can't start my day without breakfast, I feel lethargic by mid morning if I miss it. So I make sure I smash a good breakfast every morning without fail. Other people don't find this necessary and might be able to last until 2/3pm before they feel like they need any food. It all comes down to the individual, if you like breakfast... eat it; If you don't... don't!
This brings me onto my top 5 breakfast meals to kick start your day:
1 - The #EatWellFashion Plate (Pictured Above)
It is safe to say avocado is a massive fashion food at the moment and it deserves to be! This breakfast has EVERYTHING:
All totalling to roughly 500 calories.
2 - The Busy Bee Breakfast
This one is for the people in a rush! No more "I haven't got time for breakfast" excuses.
Wack it all in a shaker and shake! Drink on the way to work.
Totalling 400 Calories.
3 - Replacement Bacon Sarnie
Yes you can still have a bacon sandwich!
The classic British bacon sandwich, only less calories dense! Sitting at 250 calories.
4 - The Mighty Battleoats Bar
If you train in the morning or are busy then a meal replacement bar could be ideal for you. We couldn't recommend Battleoats bars enough, some protein bars taste gritty (Like chewing on powdered protein). Battleoats taste just like your morning oats but in a bar form. They are packed with protein, fibre and enough calories to fuel a workout. Our favourite flavour is White Chocolate Coconut which sit at 300 calories per bar.
5 - The Greek Yoghurt Club
Try this super quick, super simple breakfast!
Sitting at 300 calories.
Photo Credit - Georgina
Maybe you've tried, maybe you picked up some light dumbbells and have done some dumbbell curls or a few squats with a preset bar. But every time you have tried to venture into the weight section something doesn't feel right. You feel a little insecure, fearful and out of place. You've heard all the rumours that lifting weights makes you bulky, it's dangerous, it's bad for your joints etc.
This blog post should lay some of those myths to rest and make you understand that weight training is probably the piece of the puzzle missing for your training.
1 - BURN FAT MORE EFFECTIVELY
Think that weight lifting only benefits people wanting to get massive and not people looking to lose weight? You thought wrong! When contrasted with CV style of training, in terms of calorie burning, weightlifting comes out on top. The post exercise oxygen consumption from weight training allows your body to burn calories for hours after your session.
2 - CURVES
It is safe to say that the peach bum is very much in at the moment. Lifting weights allows you to lose fat and gain muscle, creating that hour glass figure through a smaller waist and bigger glutes.
3 - SLEEP QUALITY
Training with heavy weights improves your sleep, allowing you to fall asleep faster, sleep deeper and wake up less during the night.
4 - YOUR BODY BURNS MORE CALORIES WHEN NOT DOING ANYTHING!
As your lean muscle mass increases your body burns more calories while resting. The more muscle contractions you experience in a day, the more calories you burn. Having increased muscle density and mass increases this effect as there is more muscle, thus more calories are burnt.
5 - BONE HEALTH
As you get older you become more at risk to loss of bone density and muscle mass. Weight training is a great way to delay the onset of losing bone density and helps prevent osteoporosis. Some studies show that the earlier you start weight training, the greater chance you have of maintaining bone health in later life.
6 - INCREASED ENERGY
As stated under number 1 weight lifting boosts your energy expenditure and fat oxidisation. This effect can also simply make you feel more awake after training. Rather than going for a 400 calories cappuccino, go lift some weights!
7 - STRESS RELIEF
Exercise is simply one of the best releases from life and stress. Research shows that people who train regularly and put their bodies under stress in the gym can deal with stress better in day to day situations.
8 - FEEL STRONG, LOOK STRONG, BE STRONG
Everyone wants to feel strong, determined and confident in their own body, which is why we couldn't recommend weight lifting enough!
IN CONCLUSION... LADIES LIFT & LIFT HEAVY!