There are individuals designed by nature to look like a physical specimen. On the other hand, there are those who are just not gifted and easily accumulate fats in all the wrong places.
How exactly does genetics play a role in your fitness? Do you notice how some individuals get to eat foods that are unhealthy but still stay in quite a decent shape than others? In fact, this observation does have a science behind it. Yes, your genetics will most likely hinder or help you achieve your fitness goals.
There are people with a naturally higher metabolic rate, while there are those people who can pack more muscle than others. That is why athletic performance in the highest level of competition such as the Olympics is a combination of not only hard work but also good genes.
Muscle fiber ratio
The body is composed of both fast twitch and slow twitch muscle fibers. Though both can hypertrophy through the right amounts of training and nutrition, fast twitch muscle fibers are known to have the ability to grow big. This is typically the muscle fiber seen among bodybuilders.
For athletes, the muscle fiber ratio determines how they will be performing in their sport. Though it changes through time, there are some individuals that are more gifted than others by default. There are individuals that have a specific muscle fiber more dominant than the other.
Genetics for muscle growth
A lot of times, you see people grow muscles differently. There are those that are built more muscular than others, and this isn’t just an adaptation to workouts or activities that you do. There is really a gene that determines muscle growth and metabolic efficiency.
This gene determines exactly how your body reacts to your workouts, especially during resistance training. The general population has that DNA that allows the body to develop muscles after a workout; however, this particular gene allows some individuals to grow bigger muscles even with just minimal training. 1L15RA is a gene responsible for preventing muscle catabolism and increasing muscle size.
On the other hand, if you have ACVR1B gene, it is considered as the muscle strength gene. It acts by regulating the myostatin.
Genetics for fat loss
Next, you ever wonder how some individuals get fat even if they eat so little, while others can eat a huge chunk of food without worrying about weight gain? If you’re one of those guys who easily get fat, you can now start blaming your genes for this dilemma.
ACSL1 genetics has been seen responsible for some individual’s ability to burn more fats than others despite only having the same workout routine and intensity.
The right training to get good results
Should you be worried that your genes predispose you of having an unhealthy body? In reality, it can be a bit alarming. There are some individuals who are predisposed to getting fat and later develop cardiovascular ailments. Fortunately, you can do something about it.
As a general rule of thumb, the body has the ability to adapt to the different things. With a smart approach to your workout, it is possible to compensate on what you don’t have in terms of genetics.
Before you even go at it with a workout routine, it is important that you are clear with what you want to achieve. Do you want to bulk up? Or perhaps, you want to burn fats to achieve a 6% body fat percentage?
If you have plans of bulking up, but you don’t have the genes that allow you to pack big muscles easily, it is important that you mix your workouts every now and then. It is a common scenario wherein people hit a wall, and suddenly struggle to bulk up after weeks of doing the same type of workout over and over.
Next, know exactly which muscle fibers you want to develop. If you want to bulk up, you’d want to develop your fast twitch muscle fibers and stimulate structural hypertrophy. On the other hand, if you are planning to be a marathon runner, then it’s your slow twitch muscle fibers that should be developed.
But there are times when a good balance of both fast and slow twitch muscle fibers are necessary in order to perform in some sports such as basketball, wrestling, and football to name a few. These are sports require both endurance and explosiveness.
They say that results are 70% made in the kitchen and just 30% in the gym. This is ultimately true. Nutrition allows you to train less and get more results despite being unlucky with your genetics. Nutrition shouldn’t be complicated especially for someone conscious about his or her results. To give you an idea about the proper planning of your meals, here are some things that you want to consider.
- Protein-rich meals
Protein is the macronutrient that gives you the ability to build muscles. It is a must have for those trying to recover from a tiring workout. In fact, some would even introduce a protein-rich meal to their body prior to a workout to reduce chances of muscle catabolism.
What are the types of meals that you should include in your meals? Lean beef and skinless chicken are some of the most common meals that you want to integrate into your meal preparation if you wish to meet your daily protein demand. Simpler amino acids can also be found in eggs, which make it a good breakfast to power up your day.
How much protein is needed by the body? It depends on your activity, not to mention the weight that you want to achieve. If you wish to gain muscle mass, you’d need to be conscious of reaching 1 gram of protein per pound of your weight.
A common misconception in fitness circles is to disregard carbohydrates as a macronutrient that isn’t as essential as protein. There’s a lot of research pointing you shouldn’t even consider a low-carbohydrate diet if you are a healthy individual who just needs to lose a couple of pounds. One of the things that this can do is to break down your body’s lean muscle mass. This can be a problem especially if you are looking to bulk up or boost your metabolic rate for weight loss.
Carbohydrates can be found in different varieties of food. From your candies to cookies, these are some of the sources of carbohydrates that people usually think of. However, what makes a good source of carbohydrates? If you are serious about getting good results from your workouts, these are not the carbohydrates that you want to take.
It is highly suggested that you stick to whole grains which can burn more slowly and help you fight insulin resistance. Whole grains are also a source of fiber. Unprocessed whole grains that you should have in your pantry include brown rice, whole wheat pasta, and Quaker oats.
Vegetables and fruits can also be a good source of dietary carbohydrates, though it tends to burn quicker than whole grains.
Dietary fat is just as important as the other two macronutrients that we’ve mentioned earlier. Fats are necessary in order to support the body for energy and to optimize cell growth and other physiologic functions. Fats are also needed in order to absorb some vitamins such as Vitamins A, D, E and K.
But what type of fats should you be consuming on your diet? It is important that you take both monounsaturated and polyunsaturated types of fats. This means that you are getting your source of fats from vegetables, fruits, fish, nuts to name a few.
Supplementation is another aspect that should be looked closely in order to have maximum results. Pre and post workout supplements can be economic and have been proven effective in addressing dietary gaps that haven’t been provided by food. For instance, could you imagine how much food should you be taking if you are not taking your usual multi-vitamins? Here are some important supplements that you want to include in your diet.
Branched chain amino acids are becoming popular today. You even see these supplements included in protein powders. To understand the perks of branched-chain amino acids, let us first understand what it really is. There are nine essential amino acids that can’t be produced by the body. BCAAs are four of the nine essential amino acids that play a major role in building muscle mass, improving your hormonal profile, and preventing a catabolic crisis.
It can be used especially by people trying to lose weight going on a caloric deficit diet. It can even help give you an extra push by preventing fatigue to take place.
Fat supplements are not as popular as other supplements in the market. However, Conjugated linoleic acid is a fat supplement that you want to look into. Conjugated linoleic is found in free-range dairy and meat products. Why free range? Grass fed cows produce conjugated linoleic acid from their normal flora. According to research, CLA holds a number of benefits to the human body from being a potential anti-carcinogen to its effect on weight loss.
Unfortunately, cows these days are no longer grass fed. This significantly drops the level of CLA that you get from beef and other dairy related products that you consume. That’s when CLA supplements come in handy.
A lot of people today are into the pre-workout buzz. Unfortunately, they stick to caffeinated options which can tire out the adrenal glands and eventually develop caffeine tolerance. L-carnitine is a great way to give the body extra energy by targeting the long chain fatty acids. It burns the long chain fatty acids and turns it into energy.
It makes perfect sense to make use of L-carnitine to get a cleaner bulk since it addresses fats concentrated in your problem areas.
A lot of people undermine their hormonal profile. Unfortunately, age and genetics play a major role by how much testosterone your body has. Once someone reaches their late 30s to 40s, that’s the usual time when your body’s testosterone starts to slow down.
Testosterone helps the body burn adipose tissues and build muscle mass. There are testosterone boosters that now address this kind of problem.
Genetics can either play to your advantage or disadvantage. Unfortunately, not everyone has the best genes that can give him or her the best physique. The good news is that you can do something about it. A smart approach is all it takes to get the dream body that you want or to achieve optimum performance in your sport. With the right workouts and proper nutrition and supplementation, you can compensate with the genes that you weren’t blessed with.