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Looking to get Lean and Tone some Muscle? Then do this for two weeks and see the difference!

What you eat is a huge part of your health and fitness – and it has a massive impact on how you look too! Most of us are looking to lose a little Body Fat and Tone some Muscle – and it’s really simple to do it! But it means you’ll need to follow a few basic rules. More on that later – for now let’s look at a Superfood that will go a long way to helping you – and trust me, I’ve done this myself and it works! It’s all down to the humble Egg.

Eggs are packed with protein, vitamins, minerals and low calorie too (if you go easy on the yolks). Eggs are the answer. Seriously!

Eggs are an excellent choice as part of a healthy, balanced diet.

Eggs and your diet

Eggs are nutritious – they’re a source of:

How many eggs is it safe to eat?

There is no Government recommended limit on how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet, but it’s best to cook them without adding salt or fat. Boiling, poaching and scrambling eggs is better than frying. Use low fat milk and (a little) butter or healthy spread like Flora Proactive or Benecol. 

Eggs and cholesterol

Having high cholesterol levels in your blood increases your risk of heart disease.

Although eggs contain some cholesterol, the amount of saturated fat you eat has more of an effect on the amount of cholesterol in your blood than the cholesterol you get from eating eggs.

If your GP or health professional has told you to watch your cholesterol levels, your priority should be to cut down on saturated fat across your diet. If you are eating a balanced diet, you only need to cut down on eggs if you have been told to do so by your GP or dietitian.

I’ve inherited slightly elevated Cholesterol levels in my blood so I avoid too many yolks but I still eat lots of eggs. It’s the yolk in eggs that contains the cholesterol – the white has none so if you are worried about cholesterol levels, you can reduce the number of yolks you use. For example, for the next two weeks, I’ll be scrambling and eating six eggs every morning to prove to you that my Body Fat will lower and my Muscle Tone will increase. But I’ll only use one or two yolks in those six. I’ll use a whole egg or two and top up with egg whites from a carton bought at Waitrose to avoid wasting those yolks.

Why does eating eggs for Breakfast for two weeks work to help you keep lean and get toned?

If you want to stay lean, you have to stop your body storing your food as Body Fat inside your fat cells. Sadly, most breakfast cereals and toast and marmalade promote fat storage. They contain easily released calories and your body stores the excess – usually on your tummy or your butt! Once the fat is in those cells, it doesn’t want to come out again and over time, we gain weight.

Eat the right things for breakfast and you’ll see the difference in just two weeks. Eggs are perfect to start the day because they rev up your metabolism, leave you feeling full and contain lots of Muscle Toning Protein which is essential if you’re coming to BootCamp and working those Muscles hard!

Here it is in a nutshell:

Come to BootCamp at least twice a week and stay active on as many other days as possible. Make sure you choose HEAVY Power Bags and HEAVY resistance Resistance Bands when you train with us – these FORCE your Muscles to respond and get stronger and more Toned!

Ditch the toast and cereals and eat at least 4 eggs for breakfast every morning. If you’re worried about Cholesterol, use the whites with just one or two yolks. Use low fat spread and some wholegrain toast. Throw in some mashed avocado for variety or add tomatoes and thinly sliced mushrooms. Keep it simple and remember not to undo your good work by eating processed food throughout the day! Remember, loads of veg and fruit is massively important for your health – processed food is something to avoid whenever possible!

In Summary:

Rule 1: Ditch cereals, toast and processed foods

Rule 2: Eat at least 4 eggs every morning instead (go easy on yolks if cholesterol is high)

Rule 3: Plenty of veg and fruit

Rule 4: Keep active and get to BootCamp!

A word on eggs and food poisoning

Because of improved food safety controls in recent years, infants, children, pregnant women and elderly people can now safely eat raw or lightly cooked hen eggs, or foods containing them, that are produced under the British Lion Code of Practice.

But these groups of people should still avoid raw or lightly cooked eggs that are:

  • not British Lion stamped
  • not hen eggs (e.g. duck or quail eggs)
  • from outside the UK

They should have these eggs cooked through until the white and yolk are solid, because they are more vulnerable to infection and likely to have more serious symptoms of food poisoning.

People who have a severely weakened immune system and who are on a medically supervised diet prescribed by health professionals should cook all eggs thoroughly, even eggs that have the Red Lion stamp.

When eating raw or lightly cooked eggs, remember to:

  • store eggs safely in a cool, dry place, such as the refrigerator
  • clean all work surfaces, dishes and utensils, and wash your hands thoroughly before and after handling eggs
  • avoid using eggs that are past their best-before dates

Cooking eggs thoroughly is the safest option if you are still concerned about food poisoning.

Best before dates of eggs

Eggs have a shelf life of 28 days (from the date they were laid to their “best before” date). Be very careful about eating eggs past the best before date.




Captain Felix Deer joined the Army in 1985 and served in a number of Training Officer roles, qualifying as a Unit Fitness Officer in 1986. Since leaving the Army in 1994, Felix has sold property, built houses and flown airliners for a living, but has always maintained his keen interest in Fitness.

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