Specificity in Training and Nutrition: 7 Ways you’re different to her

Ever wondered why the training program you bought online from Kayla Itsines in 2013 didn’t give you the body of your dreams while you watched hundreds of women post their results online? 

Why some women go most of their lives barely stepping a foot into the gym but can maintain a relatively toned physique?

Why someone you know lost 10kg switching to pilates but you just gained some hip pain?

Our bodies are so ridiculously unique and respond to different training, nutrition and lifestyle habits in different ways. There are so many factors to be considered when building a plan for you, and why copying other women on the internet isn’t as effective as you might have thought it would be.

I think it’s important to understand how different our bodies are not only to become more efficient in treating our own specific needs and getting to our goals sooner. But with less distraction of constant comparison to everyone we see on the internet, not as a means to discredit their hard work, but to get better at resisting the urge to cheat on your plan because of something that has worked for someone else. This is one of the most common reasons I see clients stuck in a cycle with no progress because of the inability to remain consistent over time.

So what unique factors will effect our training and nutrition plan? 

1. Musculoskeletal system: The differences in our musculoskeletal system stem from factors like our bone structure, joint flexibility, muscle fibre composition and our alignment. 

These are factors we’re born with and can effect more than just the way we look physically, it will effect:

• The muscles favoured during certain movements 

• Where your body stores most of your stress/tension

• Your range of motion in different movements 

• Your gait patterns 

This leads to intelligent exercise selection to either embrace, manage or alter the way your body moves when you’re not concentrating on it - your most natural, automatic way to move. 

2. Nervous system: We all have the same nervous system, but individual differences in genetics, experiences, lifestyle, and emotional state cause variations in how it functions and responds to stress, recovery, and physical demands.

The nervous system plays a critical role in determining the type of exercise our body needs because it regulates how we respond to physical and mental stress. 

If you're constantly stressed, your body may benefit from low-intensity exercises to activate the parasympathetic system and promote relaxation. If you're in a calm state, your body might handle more intense workouts. If your nervous system is fatigued due to overtraining or stress, your body may need more recovery-focused exercises, like stretching or mobility work.

The way your nervous system processes stress, energy, and fatigue impacts your motivation and ability to push through certain exercises. Some days, your body might need mindful movement, while other days, it can handle high-energy activities.

3. Your DNA: Our DNA influences key factors like metabolism, nutrient absorption, fat storage, and food sensitivities. Genetic variations can determine how efficiently we process certain macronutrients (carbohydrates, fats, proteins), how we react to specific foods, and our predisposition to conditions like lactose intolerance or gluten sensitivity. 

For Example: genetic variations in certain genes (like AMY1, which affects amylase production) influence how efficiently individuals break down and metabolise carbohydrates. 

People with higher amylase activity may handle high-carb diets better, while those with lower activity might be more prone to weight gain or blood sugar spikes when consuming many carbs.

These genetic differences mean that what works for one person may not work for another, making personalised nutrition important and is something worth learning about yourself if you have always struggled with your health/weight gain.

4. Hormonal profile: Your hormonal profile is influenced by factors like age, menstrual cycle, pregnancy, or menopause and will affect what the body needs in terms of diet and exercise. 

Your hormones regulate metabolism, energy levels, muscle recovery, and fat storage. 

For example, higher estrogen levels (like during the follicular phase) can enhance endurance and fat metabolism, making intense workouts more manageable, while low estrogen during menopause may require more strength training to preserve muscle and bone health. 

5. Pre-exposure to certain illnesses: This can alter our body’s recovery, immune function, and overall resilience.

For example:

Chronic conditions like diabetes or heart disease require careful management of blood sugar levels or cholesterol, so diets might need to be lower in refined carbs or unhealthy fats, and exercise should focus on moderate, consistent activity to support cardiovascular health and glucose control.

Autoimmune diseases can cause inflammation and fatigue, meaning anti-inflammatory diets (rich in omega-3s, fruits, and vegetables) and low-impact exercises like yoga or walking may be more suitable to avoid flare-ups and overexertion.

6. Fat distribution: The body stores fat in unique spots due to genetic factors, hormonal influences, and lifestyle choices, leading to variations in fat distribution such as visceral fat (around organs) versus subcutaneous fat (under the skin).

Individuals with higher visceral fat may need to focus on diets that reduce inflammation and improve metabolic health, as this type of fat is linked to greater health risks. Those with more subcutaneous fat may respond better to calorie deficits that target fat loss more generally across the body. 

Unfortunately you can’t choose which part of your body burns fat first, which might explain why two individuals following the same plan may still look very different.

7. History: There are 2 important reasons why your history with dieting and exercise will effect the way your body responds to what you’re doing now - metabolic adaptation and muscle memory.

If you've previously followed restrictive diets, your metabolism may have adapted to lower calorie intakes, making it harder to lose weight or respond positively to new diet changes. This adaptation can lead to a plateau in weight loss or a slower response to changes in caloric intake. This is why you’ll hear coaches warn you away from any extreme caloric deficits/diets that work really fast temporarily but have ongoing long term effects. Training for a long period of time (5+ years) can also means you have more muscle mass and a higher metabolic rate, meaning you will require more calories to achieve similar results to someone with less history in the gym who may have as high of a base maintenance caloric needs. If you've built muscle or strength in the past, muscle memory will mean you’re able to rebuild faster than it takes for a beginner to build for the first time. 

The more you know about your own body, its mechanics and DNA, the more information you have to apply. It isn’t entirely necessary to go searching for information if no problems are occurring. But if you are interested in delving deeper into your health, or if you’re searching for more answers it is always a good idea to contact the appropriate professional that can serve a purpose in your journey to feeling amazing in your body!