There are 10 major genetic variables that affect your ability to lose body fat, build muscle,
increase strength and reach high levels of athletic potential. Looking into these variables
will give you a better understanding of how nutrition and training can affect each of us
differently.
1. Muscle insertions
The muscles insert onto the same bones in all of us; however, the exact point of insertion is
what varies. Even a little difference in insertion points can create a rather big increases in
mechanical advantage. This partly explains why certain people are naturally stronger than
others (they have better leverage because their muscle insertion points are further from
the origin points.)
2. Number of fat cells
You were born with a predefined number of fat cells. Some people are born with more
than others. The person born with more fat cells has a disadvantage compared to someone
with fewer fat cells. The number of fat cells can increase throughout life but it can't decrease
(except through liposuction, which has many possible dangers). Fortunately for us, what can
change is the size of those fat cells. Even someone with a large number of fat cells can shrink
all of them, thereby still able to be very fit and lean!
3. Digestive capabilities
Some people have a very efficient digestive system capable of greater absorption and utilization
of foods nutrients from the digestive tract. The length of the intestinal tract may also vary by as
much as 4,5 meters or more among the various body types!
4. Limb lengths
Some of us were born with longer legs and longer arms, others with short legs and short arms.
Your limb length may affect the way your body’s symmetry appears and it may also affect your
strength, athletic performance and ability to build muscles. Longer limbs means longer levers,
which can possibly create a mechanical disadvantage when performing some certain exercises.
Some people were blessed with ideal leverage and that’s why they happen to be naturally strong.
5. Basal metabolic rate
Your basal metabolic rate (BMR) is the amount of energy (calories) you burn when resting just
to keep your normal body functions going such as breathing, blood circulation, digestion, thinking,
and such autonomical features. Genetically gifted people are like cars that idle very fast. They burn
off lots of fuel even while sitting still. When they become active, they move fast and burn off fuel at
an enormous rate.
6. Joint circumferences
People can be either large boned, medium boned or small boned. Many people are heard
complaining they are “big-boned,” invoking that as a reason they are overweight. Joint size
affects your body shape, however it has nothing to do with your ability to lose body fat,
so don't hide behind that as an excuse. A simple test for joint size is to wrap your hand around
your opposite wrist.
If your thumb and middle finger overlap, you are small jointed (usually 15-17,5 cm wrists);
if your thumb and middle finger touch, you are medium jointed (usually 17,5-20 cm wrists); and lastly
if your thumb and middle finger do not touch, you are large jointed (usually 20 cm or more in
wrist circumference).
7. Food allergies and insensitivities
Some people naturally have or acquire food allergies and insensitivities. Lactose intolerance
(an inability to properly digest dairy products) is a known example. Over the years, people
naturally tend to eat certain foods while shying away from others. Some people become
vegetarians while others become carnivores just because of the way each food or diet makes
them feel.
8. Muscle fiber type
Within each person’s predetermined number of muscle fibers, we also have different
types of muscle fibers. Some fibers are suited to endurance sports (red or slow-twitch
fibers) while others are suited for power, strength, and explosive sports (white or fast
twitch fibers). The differences in each person’s ratio of muscle fibers may be the reason
why some people are better endurance athletes while others naturally make the grade at
strength or power sports.
9. Number of muscle fibers
Like fat cells, you were also born with a predefined number of muscle fibers. The process of
breaking down existing muscle fibers into new fibers, hyperplasia, has been hypothesized but
never conclusively proven in humans. If you were born with a large number of muscle fibers,
you will have a greater potential for developing muscle size than someone with fewer fibers.
10. Insulin response and sensitivity to carbohydrates
Some of us are more sensitive to carbohydrates than others. Your level of sensitivity to carbohydrates
will have a direct effect on your ability to lose fat, and it’s one of the most important factors in deciding
the correct nutritional program for you. If you're a carb sensitive individual, and you do not adjust your nutrition properly, you may have a difficult time getting lean.
That means your blood sugar rises quickly with the consumption of even small amounts of carbs.
And this in turn causes the release of large amounts of insulin. High concentrations of insulin in the bloodstream are lipogenic and anti-lipolytic.
Which means that when excessive insulin is present, you stop releasing fat from the adipose cells
and you go into “fat storage mode.” This explains why one person can eat a diet high in bread,
pasta, potatoes and other carbohydrates and lose body fat easily, while another person will gain
body fat and feel terrible on the same diet.
In conclusion, let me share with you the words of former UCLA Bruins basketball coach
John Wooden. Here's what he said,
“The good Lord in his infinite wisdom, did not create us all equal when it comes to size, strength, appearance, or various aptitudes. But success is not being better than someone else, success is
the peace of mind that is a direct result of self-satisfaction in knowing that you gave your best effort
to become the best of which you are capable.”
Don’t try to become better than someone else; become better than you used to be.
Instead of focusing on comparisons, focus on progress and self-improvement. Do the
absolute best you can with what you’ve got and you’ll be able to look at the face in the
mirror everyday and with the pride and self-esteem of a true winner!
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