STOP blaming your genetics

How many times have you heard (or said) something like this?

🗣️ “I just have bad genetics.”
🗣️ “I’ll never be able to lose weight—everyone in my family is overweight.”
🗣️ “I wasn’t built to be strong.”
🗣️ “I have a slow metabolism, so nothing works for me.”

It’s easy to blame genetics when you’re struggling to see progress. And while genetics do play a role in things like metabolism, body composition, and athletic ability, they are not the deciding factor in whether or not you reach your goals.

If you’re using genetics as an excuse, it’s time to shift your mindset and focus on what you can control.

Let’s break it down.

How Much Do Genetics Really Affect Your Fitness Goals?

Yes, genetics do matter. But they don’t matter as much as you think.

🔬 Research shows that genetics may influence body weight by about 40-70%.
🏋️‍♂️ Muscle growth and strength potential are about 50% genetic.
🔥 Metabolism? Genetics account for about 10-20% of the differences between people.

That still leaves 30-90% of your results up to your lifestyle choices.

So while your DNA might give you a starting point, it’s your habits that determine where you go from there.

What Genetics Can Influence

While genetics aren’t an excuse, they do influence some factors, such as:

✅ Body Type: Some people naturally carry more muscle, while others store fat more easily.
✅ Fat Storage Patterns: Where you gain and lose fat first (hips, stomach, thighs, etc.).
✅ Muscle Fiber Type: Some people are naturally better at endurance vs. strength training.
✅ Hunger & Satiety Hormones: Some people feel hungrier than others based on genetics.
✅ Baseline Metabolism: Some metabolisms are slightly faster or slower than average.

But none of these things mean you can’t reach your goals. They just mean your journey might be different than someone else’s.

What You Can Control (Which Matters WAY More)

🛑 You can’t control your genes, but you can control your habits.

Here’s what makes the biggest impact on your results:

✔️ Your Nutrition – Are you eating in a way that supports your goal?
✔️ Your Training – Are you strength training, moving daily, and challenging yourself?
✔️ Your Consistency – Are you giving up too soon or sticking with it long enough to see progress?
✔️ Your Recovery – Are you sleeping enough and managing stress?
✔️ Your Mindset – Are you making excuses, or are you adapting and finding solutions?

If you’re not eating well, training properly, sleeping enough, and staying consistent, your genetics aren’t the problem—your habits are.

Debunking the Most Common Genetics Excuses

🚫 “I have a slow metabolism, so I can’t lose weight.”
👉 Truth: Metabolism differences between individuals are usually minor. The biggest factor in weight loss is calories in vs. calories out, which is 100% within your control.

🚫 “My whole family is overweight, so I’m just built this way.”
👉 Truth: Families pass down habits more than genetics. If you grew up in a household that didn’t prioritize healthy eating or exercise, you may have learned those behaviors. But you can break the cycle.

🚫 “I’ll never be strong—I wasn’t born that way.”
👉 Truth: While some people naturally build muscle easier than others, everyone can get stronger with the right training and nutrition. Strength is a skill, and it can be developed over time.

🚫 “I gain weight easily because of my genetics.”
👉 Truth: While genetics influence where and how you store fat, weight gain comes from a consistent calorie surplus—which means it’s still within your control.

The Mindset Shift: Stop Playing the Victim of Your DNA

If you believe genetics are holding you back, you’re giving away your power.

Instead of saying:
❌ “I have bad genetics, so I’ll never reach my goal.”
Try saying:
✅ “My genetics might make this harder, but I am in control of my actions.”

Instead of saying:
❌ “I’ll never have a fast metabolism.”
Try saying:
✅ “I can increase my metabolism through strength training and muscle growth.”

Instead of saying:
❌ “I wasn’t built to be lean.”
Try saying:
✅ “I can build the strongest, healthiest version of my body.”

Take Control of Your Results

Genetics might set the stage, but YOU are in control of the performance.

🔹 Prioritize strength training – Muscle is key for metabolism and longevity.
🔹 Be consistent – Progress takes time, and effort beats “good genetics” every time.
🔹 Fuel your body properly – Your eating habits impact your energy, recovery, and results.
🔹 Stop making excuses – You can either blame genetics or take action—not both.

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