10 Genetic Factors Most Affecting Diet

According to Tom Venuto, a bodybuilder and author of "Burn the Fat Feed the Muscle," there are 10 genetic factors that most influence on a person's ability to eliminate body fat, build muscle, increase strength, and achievement in the field of athletics.

By examining these factors, will make us understand more about the effects of diet and exercise on a person's ability to remove fat and lose weight, are :

1. Basal Metabolic Rate
Basal Metabolic Rate (BMR) is the amount of energy (calories) burned while we're on the move. Energy or calories are needed by the body to carry out routine functions, such as breathing, circulating blood, digestion, thinking, and others.

Genetically, some people have a deeper ability to burn calories, though not on the move. And when on the move, they burn calories with a very high level. And is this factor that affects their ability to remove fat from the body.

2. The number of fat cells
Genetically, every person born with a different number of fat cells. This genetic factors that influence body shape. Logically, the more fat cells, the more likely to be obese.

The number of fat cells in the body can be increased, but unfortunately can not be reduced (except by liposuction procedures are at high risk).

Fortunately, there can be changed, ie the size of fat cells. In fact, someone had a lot of fat cells remain able to minimize any size, so that her body be very slim.

3. The length of legs and arms
Everyone is born with a length of legs and hands are different. Genetic factors are not only affecting his performance, but also the strength, range, and its ability to shape the body and muscles.

4. The size of joints
Everyone has a different size joints. And the simplest way to measure the joint is by wrapping the thumb and middle finger on the opposite wrist.
- If the thumb and middle finger overlap, it means that your joints are small (usually 6-7 inch wrist).
- If the thumb and middle finger touching, meaningful in size medium (usually 7-8 inch wrist).
- If the thumb and middle finger do not touch, it means that your joints are large (typically at least 8 inch wrist).

Many people complain because it has great bones, and make it as a reason why they are obese. In fact, although the size of the bone is affecting the shape of the body, but it does not affect its ability to remove fat from the body.

5. Muscle crosses
In all humans, the muscles inserted into the same bone. But the point can be different hybrid. Even a very small difference though, could provide a major influence on its strength.

Genetic factors that cause this is why certain people are usually more powerful than others (they have better range because of the crossroads of muscles farther from the origin).

6. The number of muscle fibers
Just as fat cells, each person is also born with a number of different muscle fibers. Genetic factors are affecting its ability to develop muscles. The more muscle fibers, the greater its potential for growth.

7. Types of muscle fibers
In addition to the number, type of muscle fibers also different. These genetic factors will affect the durability and strength. That is why some people are better suited for activities that require endurance, and some others are more suitable for activities that require strength.

8. The ability of the digestive system
Some people have more efficient digestive system. Genetic factors will affect her ability to absorb and utilize nutrients.

9. Allergy and immunity to food
Some people are born with or become allergic and sensitive to certain foods. These genetic factors will influence the type of food chosen. For example, some people will tend to be vegetarian, while others become carnivorous.

10. Insulin response and sensitivity to carbohydrates
Some people are more sensitive to carbs. And genetic factors will affect its ability to eliminate body fat. The more sensitive a person on carbohydrates, it is increasingly difficult for him to remove fat from the body.

The Importance of Understanding Body Type

If we only judge of the 10 genetic factors alone, it seems the only way to succeed in shape and lose weight is by choosing "the right kind of parents."

However, even if you feel that nature has been doing is not fair, you can still entertain themselves by knowing the fact that the real success of the diet is not only determined by genetic factors. And most of these factors are under your control entirely.

Success does not always originate from genetic factors, but rather is determined by how you take advantage of these factors. If you have genetic factors that are less supportive, which means you must accept the fact that you probably will need more time than others.

In addition, you also need to adjust diet and exercise program. According to Tom Venuto in his book "Burn the Fat Feed the Muscle," you can still get fantastic results if you already know and understand your body type, then choose a diet and exercise strategies are appropriate.

source : http://kesehatan.kompasiana.com

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1 REASON For Slow Female Fat Loss & 5 Tips To Fix It

You may have heard (or realized!), that it’s more difficult for women to lose fat than men. Differences in male and female hormones are certainly involved - both in the fat loss process as well as in the patterns of fat storage on the body. But the biggest obstacle is NOT hormonal issues, it’s one little fat loss relativity factor that almost all women overlook…

That factor is the simple fact that women are usually smaller and lighter than men, yet they err by setting their goals and designing their nutrition plans like men or larger women.

This especially applies to short and petite women who still have body fat to lose.

Case in point: Last week I received an email from a female reader who told me she was doing 3 weight training and 6 cardio sessions per week and the cardio was 45 minutes at a clip.

She said she weighed 111 lbs at 4 feet 11 inches tall, but even though she was petite, she had “several pounds of flab” she wanted to lose and just felt kind of “mushy.”

She had been really inspired by the success stories on the Burn the Fat websites, especially the finalists in our Burn the Fat transformation challenge.

But she said she was starting to get discouraged because she was losing so much slower than everyone else, it seemed.

First I asked her if she knew her body fat percentage. It may seem odd, but it’s possible to be a so-called “ideal” body weight and have high body fat and low lean body mass. That’s called “normal weight obesity” or in the popular vernacular, “skinny fat”). With the prevalence of body image disorders today, (and lets face it, the mirror plays tricks on us all), it’s especially important to understand and objectively measure body composition.

Having confirmed that she did actually have body fat to lose, even though she wasn’t overweight, here’s what I told her:

When you have a smaller body, you have lower calorie needs. When you have lower calorie needs, your relative deficit (20%, 30% etc) gives you a smaller absolute deficit and therefore you lose fat more slowly than someone who is larger and can create a larger deficit more easily.

Here’s an example for a man

Me: I’m male, 5’ 8”, a lean 192 lbs and very active:

Daily calorie maintenance level: 3300 calories a day
20% calorie deficit = cut out 660 calories
Optimal calorie intake for fat loss: 2640 calories a day
On paper predicted fat loss: 1.3 lbs of wt loss per week
At 2640 calories per day, I’d drop fat rather painlessly. If I bumped up my calorie burn or decreased my intake by another 340 a day, that would be enough to give me 2 lbs per week wt loss. Either way, that’s hardly a starvation diet (Ah, the joys of being a man).

For smaller women, the math equation is very different.

At only 4 foot 11 inches tall and 111 lbs, a female’s numbers would look like this:

Daily maintenance level 1930 calories (even at a moderately active exercise level).
20% deficit would = 386 calories
Optimal intake for fat loss 1544 calories a day
On paper predicted fat loss only 8/10th of a lb of fat loss/wk.
If you took a more aggressive calorie deficit of 30%, that’s a 579 calorie deficit which would now drop the calorie intake to 1351 calories/day.

That’s pretty low in calories. However, you would still have a fairly small calorie deficit. In fact, I would get to eat twice as many calories (2600 vs 1300 per day) and I’d still get almost twice the weekly rate of fat loss!

I know, this isn’t “fair,” but it doesn’t mean women can’t get as lean as they want to be. It means that on average, women will drop fat slower than men. It also means women with small bodies will lose fat more slowly than larger women.

What to do about it?

5 TIPS FOR FEMALE FAT LOSS
#1 Set a goal that’s realistic relative to your gender, body size and weight. ONE POUND a week of fat loss is much more in line with a realistic goal for a small-framed female. Overweight people can lose it faster. Men can drop it faster.

#2: Weigh and measure all your food any time you feel you’re stuck at a plateau, just to be sure. When your calorie expenditure is on the low side, you don’t have much margin for error. One extra pastry, muffin or handful of cookies and ZAP, your little 20% calorie deficit is GONE!

#3: Remember that body fat and body weight are NOT the same thing. Judge your progress on body composition. (I teach how to measure your body fat and lean body mass in the privacy of your own home as part of my Burn the Fat, Feed the Muscle Program).

#4: Keep a weekly progress chart for weight, body fat percentage, pounds of fat and pounds of lean body mass. Water weight and lean body mass gains can mask fat loss so it’s possible to make progress even though the scale isn’t moving. Pay special attention to the progress trend over time.

#5: Burn more calories from the time you already spend in the gym. Suggestions: Make 2 or 3 of your long cardio sessions higher in intensity so you burn more calories in the same or even less time. Set up your weight training with big compound exercise and brief rest intervals so you burn more calories from strength training as well.

Dropping only ONE pound per week (or less) may seem excruciatingly slow, but even if you get a HALF a pound a week fat loss, that’s still progress. Celebrate it. Keep that up over time, and you will reach your goal. Persistence pays.

Train hard and expect success!

By : Tom Venuto
Author of Burn the Fat, Feed the Muscle

Founder & CEO, Burn the Fat Inner Circle

source : http://www.burnthefatblog.com