Regular physical activity is part of a healthy lifestyle. Exercise helps you burn excess calories, improves your metabolism, maintain a healthy body weight, improve heart health, and has several other physical and mental health benefits .
However, not everyone loses weight the same way and at the same rate. Some people tend to lose weight faster with exercise than others. In fact, a few people may even experience weight gain despite exercising regularly.
Apart from factors like your age, caloric intake, and health status, your genes may also influence whether you tend towards losing or gaining weight with exercise.
It is important to note that 'weight gain' is not always unhealthy. Sometimes, it can be due to an increase in muscle mass and not fat! An increase in muscle mass is beneficial to health.
Understanding your genetic makeup with respect to genes that affect your weight when you exercise can help you plan the right workout regime to achieve your weight-based goals.
Exercise has several benefits among which weight loss is one. So just because you are not losing a lot of weight is no reason to stop exercising.
Metabolism is the body's process of converting food into energy. When you exercise, your muscles use up a lot of calories. The calories from the food you eat are quickly burnt up instead of getting stored. Improved metabolism automatically stabilizes body weight.
A study calculated the metabolic rate of young male adults after 45 minutes of vigorous exercise. The study concluded that these men had an increased metabolic rate for up to 14 hours after exercising.
If you have a lower BMI value and are looking to put on healthy weight, exercise can help. Resistance exercise increases the size of large muscles in the body (thighs, triceps, biceps, glutes). As the muscle mass increases, your weight improves. Muscle weight does not make you look overweight or obese.
Below are a few exercises that build muscles and help you look leaner yet stronger.
- Squats
- Planks
- Exercises with resistance band
- Pull-ups
- Chest presses
Exercising helps prevent problems like excessive weight gain and obesity. A healthy weight lowers the risk of type II diabetes, cardiovascular problems, and high blood pressure.
The FTO gene is one of the most discussed genes for obesity. It encodes Fat mass and obesity-associated protein. This protein is also known as alpha-ketoglutarate-dependent dioxygenase FTO.
Certain variants of the FTO gene influence weight loss and weight gain tendency upon exercising.
rs9939609 and Weight Loss/Gain
The A minor allele of the rs9939609 SNP of the FTO gene is related to an increased risk of obesity.
A meta-study compared the data from 54 different studies that analyzed the effects of exercising on obesity in people with the rs9939609 SNP.
The study concluded that people with the A minor allele have 1.23 fold/allele increased odds of being obese. Physical activity, however, brings down the risk by 27%.
The ADBR2 gene helps bind a neurotransmitter called epinephrine that helps relax muscles. This gene also plays a role in calcium channel interactions.
Variations in the ADBR2 gene may result in reduced lipolysis. Lipolysis is the action of using stored fat in the body for energy when you exercise. When lipolysis action is reduced, the risk of obesity increases.
People with certain genetic variants may have reduced lipolysis, and as a result, lose less fat with exercises.
Our ability to exercise reduces as we age. Coupled with this, our metabolism also decreases as we age. Consequently, we tend to put on weight as we get older.
Our ability to exercise reduces as we age. Coupled with this, our metabolism also decreases as we age. Consequently, we tend to put on weight as we get older.
If you are habituated to eating high-calorie foods, packaged and processed foods, and excess saturated fats, you will not be able to lose weight by just exercising. Even with regular physical activity, when your caloric intake is very high, you may gain weight. Maintaining a healthy weight requires a disciplined approach to both diet and exercise.
If you are gaining weight during the first few weeks of exercising, it could be because of water retention in the body. As you start exercising, your muscle fibers experience micro-tearing and stress. This leads to water retention, which increases body weight. Another mechanism of water retention in the body is consuming either high salt or high sugar foods.
Salt retains water in the body and causes high blood pressure. Sugar gets converted into glycogen in the liver and muscle tissue for storage. Each glycogen molecule is tied to 3 water molecules! Hence, for every gram of glycogen in the body, you will carry three times as much weight in water. Junk foods are high in both salt and sugar, delivering a double whammy of excess weight.
Pre and post-workout snacks are chosen to give your body the needed energy to handle intensive workouts. If you do not choose the right snacks, these can cause weight gain even after exercising.
Some people who follow an intense workout regime may see themselves losing weight rapidly. This is especially true if they combine exercise with a calorie-restricted diet.
If you are losing weight rapidly, then here are certain side-effects to look out for.
- Tiredness and fatigue
- Risks of nutritional deficiencies
- Muscle loss
- Inability to work out for longer stretches
- Muscle cramps
- Dehydration
Depending on how much weight you want to lose, pick up the right physical activity. Those on an extreme weight loss journey may need to get help from professional trainers to plan their exercise regime.
By choosing healthier and low-calorie meals, you can lose more weight. Protein-rich foods may be more beneficial than carbohydrates and fat-rich foods.
It is difficult to lose weight if you are irregular with exercising. People who exercise once in a while and don't restrict their caloric intake may end up gaining weight.
Choose strength training exercises over other types if you are looking to gain muscle weight.
Knowing your genetic variations can help plan your exercise and diet regimen better. Genetic nutrition and fitness reports can help you understand which diets and exercises are more suitable for your genetics. You can then couple this with your own experiences and understanding of yourself and act accordingly.
Power, also known as skeletal muscle power, is defined in fitness and sports as the ability to exert maximum force in minimum time. With improved power, a person can exhibit skills and perform the movement with maximum force in a short period of time. Power is often confused with strength. They are actually quite different. Strength is your capacity to do a particular exercise, which is basically the maximum force you can apply against a load. Power takes into account both strength and speed.
Muscle power is an important aspect of fitness and sports training, and athletics. In weight lifting, boxing, and similar sports, muscle power is the major physical attribute that plays a role in the person’s performance. Even in everyday life, power increases your ability to do activities like lifting boxes, opening doors, or other intensive activities without too much strain.
Strengthens bone and muscle:
As you grow older, your muscle power tends to decrease faster than your strength. Power training is a great way to keep your muscles and bones in check as you age.
More blood pumping and healthier heart:
Power training is known to enhance your heart function by increasing the amount of blood pumped from the heart as your heart is made to work harder. This makes the heart healthier and gives your body a rosy complexion, according to an article published in Prevention Health magazine.
Increase in energy:
Workouts, in general, make people feel more energetic on a daily basis. Compared to regular training, power workouts increase the rate at which calories are burnt by the body.
Weight loss:
With power training, your body tends to break down the calories and sugar faster than normal training, and this aids in weight loss.
Strength and power training together helps tone your muscles and make you lose that extra weight.
Decrease in stress:
Power training helps release more endorphins, which are hormones that help relieve stress and pain.
May prolong life:
A study done in Brazil with non-athlete participants showed that people with more muscle power tend to live longer.
Reduces fall risk:
As your body power increases, your reaction time improves, and this helps you to react quickly when you lose your balance. This is beneficial in older people who are more prone to falling.
ACE is a gene that codes for angiotensin I-converting enzyme. It regulates blood pressure, cardiovascular function, and metabolic processes in muscles.
rs4343
rs4343 is an SNP in the ACE gene with two alleles, I and D. I allele, which is the inserted form, is associated with improved endurance, and D allele, which is the deleted form, is found to be associated with higher enhanced performance at sports that require bursts of power.
ACTN3 is primarily expressed in skeletal muscle. This gene codes for a protein called Alpha-Actinin-3, which is necessary for producing explosive power contractions. These two genes have been extensively studied in link with human physical performance, fitness, and athletic ability.
rs1815739
rs1815739 is an SNP in the ACTN3 gene with two alleles, R and non-functional X. According to a study, the R allele is found in sprint athletes, whereas the X allele results in higher endurance. The R allele is suggested to contribute to power performance.
Other than these two, there is a list of genes that influence power that include ADRB2, AGT, CRP, DMD, WAPAL, among others.
Age
Muscle and skeletal power tend to decrease faster with age. People of all ages can increase their power through training, but the rate at which it is done becomes slower with age.
Gender
In general, men are known to have more quantity of muscle tissue than women because of testosterone, the male sex hormone.
Limb and muscle length
People with shorter limbs can lift more because of their advantageous leverage factors (arms and legs). People with longer muscles can develop greater strength and size compared to people with shorter muscles.
Power training is strength training done at a faster pace in an explosive amount of time. This will help build muscle and increase energy. Some power exercises are basically strength exercises done at a faster speed.
To have an overall balanced training, power training should be combined with strength training and other types of workouts. Power is an important component of HIIT (High-Intensity Interval Training) workouts.
A few normal exercises that can be done at home without any special equipment to help improve your power are:
- Chair stand
- Bridge
- Tricep dips
- Push-ups
- Jump squats
- Squat thrusters
- Long jumps
These exercises should be done with proper form. The stabilization of your core is of prime importance. The power variations in your workout routine should be gradually increased
https://www.medicalnewstoday.com/articles/325004
https://www.health.harvard.edu/blog/power-training-provides-special-benefits-for-muscles-and-function-201304226097
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3554644/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879442/
Cholesterol is a waxy, fat-like substance that is present in all the cells of the body. It is used by the body to build cells and make vitamins and other hormones. Cholesterol is, as such, not bad for the body. The problem occurs when excess cholesterol is present in the body. Cholesterol is produced by the liver. It is also found in some foods, like meat and dairy products.
Cholesterol is a combination of fat (lipid) and protein and hence is a lipoprotein. The three types of cholesterol found are HDL (high-density lipoprotein), LDL (low-density lipoprotein), and VLDL (very-low-density lipoprotein). HDL is termed as good cholesterol, whereas LDL and VLDL are termed as bad cholesterol. Excess buildup of LDL and VLDL contributes to the buildup of plaque in the arteries. This results in the blockage of the arteries preventing proper blood flow.
One of the main ways to control the levels of bad cholesterol and increase HDL levels is physical activity. Exercise is known to be beneficial for a healthy lifestyle. Regular exercise can prove to be good for your body in several ways. It helps reduce weight and raise the HDL (good cholesterol) levels in your body to a certain extent. Lifestyle changes like dietary changes, stress management, weight loss, and quitting smoking can help maintain cholesterol levels.
Research shows a direct link between exercise and an increase in HDL levels and a subsequent effect on LDL levels. The beneficial effects of aerobic exercise, resistance training, and combined exercise on cholesterol are detailed in a review based on previous investigations done. The impact of different types of exercise, intensity, and exercise recommendations have also been studied and listed.
In a meta-analysis conducted in Tokyo, researchers studied the effect of exercise type, frequency, and intensity on HDL cholesterol levels. The study participants exercised for about 40 minutes three to four times a week, on average. The HDL levels were measured after eight to twenty-seven weeks of exercise. A statistically significant increase in HDL cholesterol level was found across participants, and a drop in cardiac risk was also reported. The major takeaway from this study was that exercise duration has a major effect on the increased HDL levels compared to the frequency or intensity of exercise. According to this study, at least 20 minutes of exercise, three to four times a week would help increase HDL levels.
Another study reported that physically active women have significantly higher levels of HDL cholesterol compared to sedentary women. This study included participants that were free from any cardiovascular diseases.
Yet another study found that regular endurance exercise helps men with belly fat, low HDL cholesterol, and elevated triglyceride levels. The study concluded that regular endurance exercises could increase HDL cholesterol levels.
HDL, referred to as good cholesterol, is responsible for removing other harmful forms of cholesterol from the blood. It carries cholesterol from different parts of the body to the liver, which removes cholesterol from the body.
The PPARD gene encodes a protein called peroxisome proliferator-activated receptor delta. This belongs to a family of proteins that bind to other proteins or molecules termed as ligands. These proteins are called receptors. On binding, the receptor controls the expression of a gene called PPRE. This leads to changes in various factors involved in the metabolism of energy substrates, like lipids and carbohydrates.
The delta form of this protein is known to have a role in the breakdown of fatty acids (like cholesterol), insulin sensitivity, and energy uncoupling.
rs2016520 and HDL Levels On Exercising
rs2016520 is an SNP in the PPARD gene. According to a study done in 2018 with female participants, the C allele is associated with a decrease in cholesterol levels through training and a decrease in triglycerides.
Sedentary lifestyle
People who do not exercise regularly are known to have lower HDL levels. Regular physical activity is a major contributor to increasing HDL levels.
Smoking
The chemicals found in cigarettes are known to decrease HDL levels.
Weight
People who are obese or overweight have lower HDL levels. Losing weight can help increase levels of HDL.
Food
Diet can also play a role in influencing HDL levels. Food that contains a lot of trans fat is known to increase LDL levels and decrease HDL levels. These include cakes and fried foods. Substituting these fats in your diet with food containing monounsaturated fats like olives, avocado, and fatty fish can help increase HDL levels.
Below 40 mg/dL HDL level is known to increase one’s risk of developing heart disease. In women, the lower limit for being at risk of heart disease is around 50 mg/dL. HDL levels above 60 mg/dL are associated with a lower risk of heart disease.
In most people, high HDL levels are a good sign and reduce the risk of developing cardiovascular issues. It is always advised to maintain recommended levels of cholesterol to maintain a healthy lifestyle.
As exercise is effective for keeping cholesterol in check, a proper exercise routine should be followed. The amount of time you exercise for is equally important as the type of exercise you do. It is always good to be physically fit to keep your body in check.
A good jog or run (if you’re up for it) is known to be a great exercise to keep your cholesterol levels in check. According to a study done in 2013, long-distance runners (more than 10 miles a week) have abetter improvement in cholesterol levels and blood pressure compared to short distance runners.
A brisk walk is also effective in increasing HDL levels. The distance covered by walking should be greater than that by jogging or sprinting to get the same amount of benefit. It all depends on the amount of energy you exert while doing the physical activity.
Cycling is another exercise that is less stressful on your joints than jogging or running. Cycling is found to reduce the risk of cardiovascular disease. People who cycled to work are less likely to develop high cholesterol compared to people who don’t, as reported by a study.
Another beneficial aerobic exercise is swimming. It is found to help more with weight loss, fat reduction, and lowering LDL cholesterol levels as compared to walking.
Lifting weights combined with aerobic exercise can help keep your heart healthy.
Yoga is also known to reduce cardiovascular disease risk. Regular practice of yoga keeps your cholesterol levels in check.
A healthy lifestyle, including at least 30 minutes of proper exercise a few days a week, is very important to keep your cholesterol levels in check and reduce your risk of cardiovascular diseases.
https://medlineplus.gov/cholesterollevelswhatyouneedtoknow.html
https://www.healthline.com/health/high-hdl#issues
https://www.medicalnewstoday.com/articles/319275#hdl-is-higher-always-better
https://www.healthline.com/health/high-cholesterol/treating-with-statins/best-exercises#Best-exercises-for-lowering-cholesterol
https://www.webmd.com/cholesterol-management/features/cholesterol-how-much-exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6114845/
Despite knowing the numerous benefits of exercising, it’s just too hard to get up and get moving on some days. Not for everyone though. Some people seem to have a lot of energy all day around. Why does that happen? Why are some people motivated to work out while others need that extra push?Â
It may take around eight weeks for a beginner to become a regular exerciser according to behavioral research. However, studies show that 50% of people starting an exercise program will drop out within the first six months.
Exercise initiation depends on three factors:
After initiation, other factors motivate the person to continue exercising:
There are two types of motivation, namely, extrinsic and intrinsic.
Some examples of extrinsic motivation or external motivators are:
Intrinsic motivation is something that comes from within. Some internal motivators are:
The Brain-Derived Neurotrophic Factor (BDNF) gene encodes the protein by the same name. This protein is found in the brain and spinal cord. It is especially found in the regions of the brain that control eating, drinking, and body weight. Hence, the protein influences all of these functions.
rs6265 in BDNF Gene and Exercise Motivation
rs6252 is an SNP in the BDNF gene, which has been associated with exercise motivation. The G allele of this SNP has been associated with a lower motivation to exercise. It is also linked to a higher risk for weight gain.
Other genes like C18orf2, DNAPTP6, and PAPSS2 also influence exercise motivation.
Sex: Men are more likely to engage in workouts based on competitiveness, while women are more interested in workouts that alleviate stress and improve physical appearance.
Psychological: Low levels of self-esteem affects women’s exercise participation and adherence, as they tend to gain less satisfaction from exercise engagement.
Sedentary lifestyle: A lifestyle that involves a lot of sitting makes it all the more difficult to get up and get the body moving.
Exercise injuries: Working out with the wrong form or improper technique can lead to injuries. This may discourage people from working out again.
Set up achievable goals: It is important to set realistic goals that are best suited for you. If you are new to exercising, you may want to lighten your goals. For beginners, it is advisable to start with 20-30 minutes 2-3 times a week.
Remember to reward yourself: Sometimes, vague goals like weight loss or better health may not feel rewarding enough as they may take a while to achieve. By treating yourself to a delicious treat after a good workout, you create a kind of reward loop in your brain. In fact, you can trick your brain into growing fond of this link between exercise and reward. This may increase your willingness to commit to the workout.
Find a routine you like: It is important to workout because you ‘want to’ and not because you ‘have to.’ If you don’t love any exercise in particular, walking may be a good start.
Get some reliable support: A good workout buddy can go a long way. Even on the days you don’t really feel like it, having a support system in place can help you kick the lull.
Don’t be too hard on yourself: It is completely normal to miss out on a day or two of workouts. In fact, such ‘rest days’ are recommended for the sore muscles to heal.
https://www.researchgate.net/publication/254301548_Effect_of_Goal_Setting_on_Motivation_and_Adherence_in_a_Six-Week_Exercise_Program
https://pubmed.ncbi.nlm.nih.gov/24805993/
If you have multiple raw data files, say one from 23andMe and one from AncestryDNA, this tool allows you to consolidate these into a single file.
The Merge Tool supports the following formats:
When you do DNA tests from different companies, the raw data files overlap in content, but are not the same. By consolidating, you are combining unique markers from each file, thereby achieving more DNA content in the combined file. The advantage of doing this is that your ancestry reports and health reports will have more data.
If the same marker is present in both files, then one is retained without any specific preference.
Currently, you can upload two files at a time. However, you can download the merged file and reupload it to merge with a third file. Repeat this process as many times as you want.
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If you have your raw data file from AncestryDNA, Family Tree DNA or any other company, and want to convert it to the 23andMe format you can use the Convert Tool.
The Convert Tool supports the following formats:
The Convert Tool does not support WGS files. However, we plan to add this feature in the updated versions of the tool.
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