Tag Archives: genetics

May. 15.

The Genetic Battle

The Genetic Battle

Genetic influences on weight loss, performance, muscle building and training.

Starting a weight loss or muscle gaining program can seem possible for some as results just do not seem attainable. If this is you, you might start thinking maybe it is just genetics!  Sure maybe you inherited your smooth appearance, shorter stocky frame and quick fat gaining abilities from your mother; but unfortunately you can not blame your ability to gain results on genetics!

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Results are based on many factors including but not limited by genetics. Part of your genetics is body type which consists of endomorphs, mesomorphs and ectomorphs;  some individuals can be a mix of two types based on genes from parents.

bodytypeswomenSeemingly, the individual with the most frustration with their results or the timeliness of their results is the endomorph. With a rounder physique and soft appearance this body type has to PUT.. IN..WORK!! By this I mean consistency. Endomorphs usually have to put in more work as well as be more patient with their results. This body type gains muscle as well as fat quickly! And in my experience does not loose the fat as quickly as the other two body types. Many endomorphs make up the obese population, not knowing or being educated on the training and nutrition protocol best for their bodies, weight gain can happen quickly!  Endomorphs may also be more insulin sensitive, not meaning no carbohydrates is best but to take more caution in portion and choices.  Therefore, though the results seem to never be attainable for the endomorph, with proper nutrition and training in due time this body type can gain the same  results as any other individual body type!

The second body type are mesomorphs. Mesomorphs are how training got its start! Before personal trainers, people would simply took to the guy in the gym who is always fit and muscular and ask him for advice. Little did he know his muscle gains may come slightly quicker to him than others, making his advice incompatible for all body types.  Mesomorphs are often some of the best athletes and body builders out there!

bodytypesMesomorphs gain muscle quickly and loose fat quickly! This body type usually has wider shoulders and hips, and a narrower waist.

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Williams sister’s both amazing athletes with different body types

Lastly, is the ectomorph body type. This body type maintains a skinner appearance in majority of cases. These individuals have narrow shoulders and hips as well as longer limbs and muscle bellies. They are what we call “hard gainers,” meaning ectomorphs usually have a harder time gaining muscle. Again, genetics is not a excuse for one’s abilities! Ectomorphs may not have to be as patient with fat loss but they do need to be patient with muscle gains.

The moral of the story, no matter the body type, nothing can out weigh proper nutrition, training and consistency . Each body type does call for a different training and nutrition regiment. If you have more questions please contact us to set up a free consultation!

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Fitness Rx Studios client making continual gains despite his ectomorph body type

Knowledge is half the Battle!

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Apr. 03.

Introduction to Nutrition

Introduction into Nutrition

Marketing, Media and the age of DIETS can get confusing and conflicting..Lets start with the basics!

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Weight loss, muscle gain, fat gain or maintaining weight are done by a equation of calories in to calories out, a law known as thermodynamics. Though your nutritional and cardiovascular needs may vary slightly, your body type, genetics and body composition do not influence fat loss as much as poor nutrition. Eat big, meaning eat more calories than you expend you will get big! “Eating big” having no relevance to carbohydrates but calories in general. Eat less calories than you expend you will get smaller, not meaning leaner, tighter or more fit…just smaller!

As a trainer I often hear how women do not want to get big. I realize they feel the need to tell me because I do carry around a lot of muscle but my muscle has little to do with lifting weights. Muscle has to do with eating, if I did not eat and lifted, I would not grow. If you “eat big” (more calories than your body expends) and lift weights you will build muscle. If you eat less than your body needs, which majority of people do and lift you will not gain muscle quickly; actually your body over time will do the opposite of what you want and you will gain fat and loose muscle.

One confusing but backed by science tip: Remember the body is made for survival! If you workout and do not eat enough the body will believe you will never feed it and it will shut down it’s metabolism and burn muscle for energy! Eventually resulting in more fat gain!

A few basic tips to begin weight loss:

  1. Evaluate your eating! Is there a time of day you over eat portions?  Are you eating from ALL food groups (yes, even carbohydrates)? Are you eating fibrous foods? Tracking your eating habits for a week or two is a great way to start to improve areas that need worked on.
  2. Are you thirsty or hungry? Though different hormones are released in response to being thirsty and hungry you may not know the difference! Tip: Before reaching for another snack try drinking a glass water!
  3. Are you like this hamster who runs on his wheel everyday but feels like his weight loss is getting no where!? If you are doing cardio every day or at least 3 times a week and not loosing fat, something definitely needs adjusting! Cut back on the cardio, let your diet and body’s metabolism work for you!

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All topics will be discussed in detail in later posts. All the knowledge I share in future posts is not my own. I am in constant research and have learned from many knowledge doctors and athletes as well as nutritional and anatomy courses. My own experiences though challenging have taught me first hand about the body. I have overcame anorexia and over came a damaged metabolism from competing and dieting improperly in the past.

Start to change health hindering habits today! Take this week to being making small changes. Week by week join in on the blog posts, ask questions, stop by our studio and get motivated! If someone else can make the changes so can you!

Nutrition is not about diets!

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