My Morning Weight Gain Smoothie

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Recently, I’ve been trying to gain weight mostly through healthy calories and eating more carbs as I have been advised! I really find this smoothie a brilliant way to gain weight, as it packs 1161 calories, so knowing that I’ve already packed at least 1000 calories in the beginning of my day, makes it so much easier to reach my calorie goal per day. This smoothie is also very handy and quick to make, and fits great into my daily work routine. I have seen good results with this smoothie, in a good amount of time. These are the main ingredients I use..

  • 3 bananas : 300 calories, 60g carbs, 3g protein
  • 3 tbsp honey: 192 calories, 52g carbs,
  • 4 tbsp olive oil: 477 calories, 54g fat
  • 1 tbsp peanut butter: 105 calories, 4g protein, 8g fat,
  • 1 scoop protein powder (I use ON whey protein): 120 calories, 24g protein
  • water to achieve desired consistency and to add hydration to my morning meal (you can add any liquid of your choice perhaps adding even more calories).

1161 calories, 124 carbs, 64g fat, 31g protein

Additional ingredients I sometimes add:

  • 1 avocado: 240 calories
  • 2 scoops protein powder instead of 1: 240 calories

Let me know if this was beneficial to you or if you want more weight gain tips! ♥

 

 

 

 

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Breakfast Smoothie

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-2 bananas

-1 scoop/serving of protein powder

-1/2 cup oats

-4 tbsp Greek yoghurt

-milk to achieve desired consistency

-1 tsp coconut oil (optional)

– Add your favourite berries!

Why Women Should Lift Weights

womanliftingThere seems to be a common belief that the best exercises ever developed for womankind is cardio (lots of it), squats, and lunges. In addition, heavy weight lifting will turn women into Arnolds. However, if you genuinely want to change your physique, you need to start lifting heavy. Women don’t have the ability to bulk up because they don’t have anything near as much testosterone as men. As well as that, women don’t consume enough calories or supplements and lift heavy on a regular basis.

 

Benefits:

  • Faster metabolism: A study found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. Also, your resting metabolism will be higher the leaner you are. If you want to slim down, combining cardio with weight training will help you get to where you want twice as fast compared to cardio on its own.
  • It actually creates definition. Doing cardio on its own will leave you feeling shapeless and undefined. You need muscles to sculpt your body.
  • Stronger: Research shows that moderate weight training can increase a woman’s strength by 30 to 50 percent. Increasing your strength can actually change how you perform your everyday activities, giving you more energy (because your muscles are working, rather than just momentum).
  • Decreased risk of osteoporosis, heart disease, and arthritis
  • It puts you in a great mood!

Don’t be afraid of lifting heavy if you dramatically want to change your body! Our bodies are made to lift as well as to run! lifting