Thread by @hebinco

So because you've been working out for a week or two, you think you'll go from 130kg to 90kg. Then you resume your junk eating because who exercise epp?

We should give you a magic wand and hat with a sprinkle of clown outfit

Repeat after me

Energy intake - Energy output = Energy Balance

If your energy balance remains positive over time, you'll keep gaining weight and if it keeps being negative, you'll lose weight over time

Of course with this you must have your body type at the back of your mind. There are three types:
Ectomorph
Endomorph
Mesomorph

Ectomorph

Generally always looking lean, find it difficult to put on weight and build muscles (you can go to the gym for 2years and you won't be big😂 if you never read this tweet) this is especially because their bodies are fast metabolizers (can easily get away with carbs)

So the primary plan for you if you find yourself in this category is to eat meals that would last long enough in your system for proteins to be absorbed. So you want to pick your complex carbs over simple carbs. Your sweet potato over your yam

Your Ofada (the really brown ones) over your regular rice, your brown bread (not brown skin white bread) over your white bread. In conjunction with a good amount of veggies and protein sources

In terms of exercises. Do more exercises that work out multiple muscle groups than ones that work on single muscle groups. i.e more bench presses than bicep curls, more deadlifts, more lunges. (Of course this should be done under the supervision of a Physiotherapist or trainer)

Ectomorphs also want to avoid aerobic exercises as much as possible (at least for the first three months). This includes jogging and swimming. If you are going to use the thread mill at your local gym make sure you run as fast as you can for not more than a minute. Small reps

The Endomorph

This ones gain weight easily, any small food everything don burst, slow metabolizers. Most people looking to lose weight are usually in this category

Primary plan is to eat what would make you feel full for the longest period of time. That means a lot of fruits (especially bananas) and vegetables over carbs (still pick complex carbs over simple ones). Sometimes I'd prescribe three parts veggies, one part carbs

Your exercise plan for weight loss would include lots of aerobic exercises and high intensity interval training (HIIT). And you'll do more reps (except you want to appear bigger then you do few reps) but avoid overtraining (and train under supervision)

The Mesomorph

In between the two above, easier to gain weight than the ectomorph, easier to lose weight than the Endomorph. So you don't have to work as hard when you want to gain weight and you'll easily see results (about 6 weeks).

Diet for the Mesomorph would include equal parts protein and fats and complex carbs can make up the rest.

Exercise can be a good mix of aerobic exercises and strengthening exercises.

These body types should have given you an idea of where you most likely fall if you do check your weight often. So how do you recognize your energy balance since the amount of calories you're consuming is not written on wrap of Amala you're eating?

It comes firstly with observations, what's your weekly schedule like? What's the average consumption over the course of a month that helps maintain your weight? That's when you'll need a food diary. Present this to your trainer on the first day of consultation

A nutrition plan would help you achieve your training goals. But note that the earliest obvious change observed by those around you would be in the 6th week of training. Sometimes it might take more But remember that exercising and healthy eating is a lifetime thing so no rush😊

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