Workout & Nutrition FAQs

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workout plans

I’ve not exercised or trained for a while. Are your training plans suitable for me?

Yes, but we recommend that you consult a physician before starting any exercise program or making any radical changes to your exercise habits.

If you are currently physically unfit, are overweight, obese, recovering from an injury, are above 50 years of age, or haven’t worked out in a while, our Get Fit System may be the most suitable for your needs. Our Coaching Team can advise you further on this - please contact us via email: support@fitnessgenes.com.

Please bear in mind that our workout plans are designed to help you to reach your fitness goal (e.g. fat loss, muscle gain) in a relatively short period of time, and therefore assume you are free of any medical issues and injuries and have a suitable amount of time available for training.

It is also very important that you lift / train within your limits to avoid injury and serious muscle soreness. If you feel you need an extra rest day, take one, and if you are still sore from a previous workout (often referred to as ”DOMS” (Delayed Onset Muscle Soreness), consider switching the days around to give a particular group of muscles more time to recover.

How customized are your workout plans?

Workout plans are tailored to your genetic make-up, lifestyle factors, traits (specific, measurable aspects of your internal biology based on your gene variants and lifestyle data) and your particular fitness goals.

Based on these factors, we customise several training parameters, including:

- number and type of sets

- number of reps

- tempo of exercise

- intra-workout recovery periods

- cardio and HIIT recommendations

- pre- and post-workout nutrition

- supplement recommendations

In addition to your workout plans, your personalised recommendations will give you further information on how to refine your training according to your specific trait results. For example, your IGF-1 and muscle growth trait will include advice on how to structure your workout to improve your IGF-1 levels and maximise muscle protein synthesis.

How will your workout plans help me?

Many diets and workout programs fail because they are generic and not tailored to an individual. By contrast, FitnessGenes analyze your DNA and lifestyle data to provide you with workout, diet, supplement and lifestyle advice that is personalized to your unique genetic make-up and physiology.

For example, if your goal is to lose weight, your genetically-driven trait results can inform you whether you are prone to weight gain in response to saturated fat intake (based on your APOA2 and saturated fat trait) and whether you are more likely to experience increased appetite (based on your Obesity risk and FTO gene trait).

Using these trait results, we can tailor you a nutrition plan with an optimum daily calorie amount, meal frequency, macronutrient ratio and fat intake that promotes satiety (feelings of fullness) and minimises your risk of overeating and weight gain.

Furthermore, your personalized Actions will give you tips on changing your eating and sleeping habits and suggest evidence-based supplements and dietary strategies (e.g. intermittent fasting) designed to promote weight loss based on your particular physiology.

Your workout plan will also account for your unique DNA and lifestyle data. By using this data, we calibrate workout paramaters such as the number and type of sets, number of reps, time under tension, tempo, recovery time and training volume, to optimise weight (particularly fat tissue) loss in tune with your body.

Do you offer workout plans for beginners?

Yes. The Get Fit system is a great starting point for those new to resistance and cardio training. Get Fit workouts can be performed either at home or in the gym.

Once I've purchased it, how do I find my training plan?

Login to your account at my.fitnessgenes.com and click on the ‘Workout & Nutrition menu” in the top panel. Click “Active Plan” to access your workout plan.

If you haven’t yet activated your plan, you will first need to enter your Plan Activation Code (sent to you via email) in the section entitled “Activate Voucher.”

Please be aware that workout and nutrition plans are only available once your DNA results have been processed and uploaded to your account.

Can I follow my plan at home or do I need to use a gym?

The Get Fit plan can be completed at home with bodyweight and resistance bands. This is particularly useful if you can't access a gym or are travelling. Our other workout systems require access to gym equipment e.g. bench, free weights, cable pull machines.

nutrition guidance

What does the nutritional guidance include?

FitnessGenes clients benefit from a genetically-tailored nutrition guidance, as well as personalized nutrition-related insights and actions based on your trait results.

Your nutrition plan uses your DNA results, lifestyle factors and fitness goal to provide you with an optimal:

- daily caloric intake (number of calories to consume per day)

- calorie spread (guidance on how to spread your daily calories across different meals)

- macronutrient ratio (what proportion of fat, protein and carbohydrate to eat)

- meal frequency (how many times a day to eat)

- recipes (designed to fit your daily calorie target)

Your trait insights will also shed considerable light on how your body responds to and metabolises various nutrients.

Your trait actions will give you personalized recommendations on what to eat, how to eat, and what supplements to take based on your trait results.

Do you provide recipes?

Yes - we provide recipes that are designed to fit your overall calorie recommendations and dietary preferences. These include recipes for breakfast, lunch, dinner and snacks.

Unfortunately, at present, recipes are not completely matched to your recommended macronutrient split. Rather than being a rigidly prescribed meal plan, our recipes serve as examples of how you can prepare your meals - you don't have to eat rice cakes and fish every day to get the results you want!

To access your recipes, log on to the members' area and click on the 'Workout & Nutrition' menu. Then click 'Recipes'.

Does the DNA test give info on intolerances and food sensitivities?

DNA analysis can only test for food intolerances and sensitivities that have a strong genetic underpinning. In this regard, we tell you whether you’re likely to be lactose intolerant based on variants of your LCT gene. We also inform you on how fast you break down caffeine and whether or not you are likely to be sensitive to its effects based on variants of genes involved in caffeine metabolism, such as CYP1A2.

We do not provide information on intolerances/sensitivities to other foodstuffs, including: gluten, wheat, yeast or histamine. This is because there are no clear, highly predictive gene variants associated with these intolerances.

Please note that we also do not test for food allergies. Allergies are different from intolerances in that they involve a specific immune reaction. Food allergies must be diagnosed by a qualified healthcare practitioner, a process that may involve blood tests, skin-prick testing and other investigations.

Is the nutrition guidance suitable for vegans, vegetarians, my personal tastes / preferences?

Yes, absolutely. The nutrition plan offers a framework upon which customers can build their own meals according to their own tastes and preferences. You can also tailor your recommended recipes to cater for vegetarian, ovo-vegetarian, lacto-vegetarian, vegan, gluten-free, dairy-free, pescatarian, beef-free, pork-free, and shellfish-free diets.

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