How does genetics affect the body shape?
You train a lot, pay a lot of attention to the technique of performing exercises, eat right, but there is no expected result. What is the problem? The same question was asked by scientists, physicians and trainers, who, in the process of research and observation, came to the conclusion that the beauty and health of the body depends, among other things, on human genetics. First, let's figure out what body types exist. At one time, the American psychologist William Herbert Sheldon investigated and identified three somatotypes of a person's physique:
1. Ectomorphs - thin, with long limbs. They have a very fast metabolism, allowing them to quickly convert carbohydrates into energy, which makes it difficult for them to gain muscle mass. To increase their mass, ectomorphs need to eat much more than other somatotypes.
2. Mesomorphs - not thin and not fat, with a wide back and narrow waist. Even without going to the gym, they look muscular and athletic, they get back into shape faster, it is easier for them to gain weight and burn fat, but this does not mean that they do not need to exercise and monitor nutrition.
3. Endomorphs are the largest of the somatotypes. Gain weight faster, with more fat. They have a wide chest and hips, short legs. They can gain strength more easily, but it is more difficult for them to maintain their shape and weight in the normal range.
There are important genetically innate features that affect a person's somatotype:
Physical characteristics - height, length, width, muscle mass, adipose tissue;
Personality traits - emotionality, sociability;
Sexual orientation;
Mental disorders.
Muscle growth and genetics
In 2005, a study was conducted that showed that the same strength training has different effects on people of different somatotypes. After 12 weeks of training, some participants doubled their strength and gained significant muscle mass, while others had little or no change. The worst-performing participants lost 2% of their muscle mass and gained no strength at all, while the genetically lucky ones gained 59% more muscle mass. Such different results were obtained with exactly the same loads.
Let's look at why the figures are so different and how genetics affect muscle growth. Through research, it was determined that the difference in results with the same physical activity depends on the number and effectiveness of satellite cells - muscle tissue stem cells. It was also found that participants with high scores
muscle hypertrophy, there were more satellite cells and their number increased rapidly due to training. At the beginning of the experiment, the high-performing participants had an average of 21 cells per 100 muscle fibers, and by week 16 of training, the number of satellite cells increased to 30 per 100 fibers. Participants whose muscles did not increase during the experiment had about 10 satellite cells per 100 muscle fibers. This number did not change after training.
Gene expression
The direct connection between sports performance and genetics is confirmed by another study conducted by the Italian doctor Robert Portella. It was attended by 66 people. All of them were engaged in the same types of training, as a result of which:
17 people increased muscle cross-sectional area by 58% (let's call them successful athletes);
32 participants — by 28%;
and 17 genetic "losers" - by 0%.
The reasons for this scatter of results are:
Increasing the synthesis of mechanical growth factor. For successful athletes - by 126%, for genetic "losers" - by 0%.
Increased myogenin synthesis. For successful athletes - by 65%, for genetic "losers" - by 0%.
Increasing the synthesis of IGF-IEa genes from a variety of mechanical growth factor. For successful athletes - by 105%, for genetic "losers" - by 44%.
This study showed that people with high expression of key hypertrophy genes adapt much faster to strength training than normal people.
Fat distribution and genetics
“I will gain weight even if I drink a glass of water or I get better even from air,” are familiar sayings, which, of course, are myths. Each of us gains weight and fat in different parts of the body and in different amounts.
Do not forget that fats also play a beneficial role in our body. It all depends on the amount of fat and its type. The human body contains three types of fat:
Subcutaneous - located directly under the skin and on the muscular surface. It accounts for 90% of the fat reserve. Its quantity can be changed.
Visceral - fat that envelops our organs, such as the liver. It is impossible to touch him. However, its deficiency or excess can cause health problems.
Brown is the type of fat that maintains our body temperature. Located in the shoulders and back.
Four main factors influence the distribution of fat in the body:
1. Genes. According to a 2017 study, almost 50% of the distribution of fat in our body is due to genetics.
2. Gender - women gain weight in other parts of the body (thighs and buttocks) than men (abdomen). In addition, the female body contains from 14 to 31% fat, and the male - from 6 to 24%.
3. Age - slow metabolism and loss of muscle mass lead to the fact that older people have more body fat.
4. Hormones - Hormone levels and weight are interrelated, especially after 40 years. This is due to the natural loss of estrogen and testosterone.
Research on the genetics of obesity has been going on for many years. So doctors know well which genes and to what extent are responsible for excess weight. As a result of observations, it was proved that heredity determines the amount of subcutaneous fat by 42% and visceral fat by 56%. This means that genetics directly affects where your body stores fat.
An interesting study was conducted on twins. It turned out that with the same diet, people gain weight in different ways. Twelve pairs of twins were over 1,000 calories a day for 84 days and were sedentary. The results of the participants were very different and ranged from 4 to 13 kilograms. People with a slow metabolism gained three times as much weight as those with a fast metabolism, accumulated 100% excess calories and increased their amount of visceral fat by 200%. In subjects with fast metabolic processes, the amount of visceral fat did not increase.
Another study suggested that the change in metabolic rate and energy expenditure for physical activity is 40% dependent on genetics. In 1999, genetics were shown to influence calorie intake as well. The same conclusion was reached by scientists who studied the eating behavior of 836 participants. As a result, six genetic links have been uncovered that increase calorie and macronutrient intake, including the gene for adiponectin, a hormone that is involved in glucose regulation and the breakdown of fatty acids. It turns out that overweight is influenced not only by eating habits and stress levels. Some people are simply genetically more predisposed to overeating and gaining fat.
Strength development and genetics
As you know, all genetic information is stored in chromosomes. Humans have 46 chromosomes, 23 from each parent. Genetics, among other things, determines the parameters of our body and its strength. However, we often can't imagine famous hardcore bodybuilders at the start of their careers. You might think that they were already born with traced muscles. However, no one is born as a "superhero". Or is it still?
In 2009, scientists attempted to calculate the probability that a person would have all of the beneficial genes for strength—all the prerequisites for that person to be strong. The result was very interesting. With a population of 6 billion people on our planet, just 2 people can have 17 out of 22 useful genes. What does it mean? We are all born with some predisposition to get our bodies in shape, but as it turns out, only the “lucky two” have great potential and this does not mean that they will develop it in life.
For example, in order to identify predisposition to certain sports, the most famous gene that enhances physical performance, ACTN3, known as alpha-actinin-3, is examined, and it is associated with powerful production of strength.
Approximately 18% of people worldwide are deficient in this gene. They cannot move as quickly as those who have it in abundance. For example, elite sprinters do not have alpha-actinin-3 deficiency.
For high athletic performance, the ACE gene is also very important, which plays an important role in regulating blood pressure and electrolyte balance. Speed, strength, endurance, quality of coordination of movements depend on the activity of the ACE gene. These are all the qualities that any athlete needs.
Long-term observations also show that variants of the VNTR-1RN gene have a great influence on physical development. This gene enhances the inflammatory response and recovery processes after exercise.
What is the result
Have you become more confident in your abilities, having familiarized yourself with new information? As it turns out, there is absolutely no need to win the perfect body in the genetic lottery.
First, everyone has genetic issues that need to be worked on. Many of us are predisposed to fat storage, others find it difficult to build muscle mass. Believe me, even among famous athletes there are no people with ideal genetics, their high achievements are constant work on shortcomings and unrestrained pursuit of the goal. Secondly, the ongoing research is not able to take into account all the characteristics of specific people .. Indeed, with the same training and nutrition program, people with good genetics achieve better results, but if you choose the right load, even the worst genetics will not prevent you from improving your body. You need to constantly experiment, try different programs, change your diet and train hard, then you will definitely achieve your goal, despite the fact that you were born with a certain gene pool, regardless of whether your physique is ectomorph, endomorph or mesomorph.