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Posted 207 Days Ago in: Training


3484 Posted 225 Days Ago in: Training, Genetics

DNAFit Fitness Report FAQs

We’ve tested a lot of people at DNAFit over the years, and we’ve also got a lot of questions regarding our reports. In this article, our Head of Sport Science Craig Pickering is going to try and cover the answers to the most common questions regarding the fitness report, in the hope that it can increase people’s understanding of what it offer.

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3482 Posted 228 Days Ago in: Training

What is total body resistance training?

Total body resistance training, or TRX, was developed for people who can train anytime anywhere. TRX suspension training engages muscles that you didn’t even know you had! It can be done to strengthen all the muscles of your body and, most importantly, your core because you will be required to use your bodyweight to complete the movements. You can use TRX to do chest press, bicep curls, leg raises, rows and much more while only using your own power. The value in doing such training is that you will be activating your innate strength and creating resistance, making it different from normal bodyweight exercises.

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3480 Posted 235 Days Ago in: Training

Exercise for stress relief

Stress plays a major role in society and can be crippling to some, resulting in them underachieving and just not feeling up to it. It can affect our lives in various ways and is a symptom of society that needs to be stopped, one way or another.

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3478 Posted 243 Days Ago in: Training

Endorphins and Exercise

That feel-good feeling associated with exercise can be directly correlated to chemicals in the brain that stimulate the body to feel this way. These neurochemicals are known as endorphins and are produced in the brain as a reaction to stress and pain. They minimise the negative impact both of these can have on your wellbeing – mind and body – and can also lead to feelings of euphoria in some cases. One of these cases is during exercise. An interview with J. Kip Matthews goes on to explain how "endorphins are also involved in natural reward circuits related to activities such as feeding, drinking, sexual activity and maternal behaviour.”

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3475 Posted 256 Days Ago in: Training, Nutrition

How To Simplify Your Training?

Simplifying your training doesn’t mean making it easier… Making your training easier or taking shortcuts is a one-way ticket to poor results, plateauing and losing interest in a regular training regime. All the things that are counterproductive, offering no value to your life and adding to the frustration you may sometimes feel at just not making the progress that you expected to make when you first started training and everything was bright, shiny and new. What you always need to be aware of are your goals and that whether you want to get lean, build muscle, or burn fat the principle of making your training to easy-to-understand and follow will never change.

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3434 Posted 342 Days Ago in: Training

How effective is HIIT?

High intensity interval training, or HIIT, is a method of aerobic exercise, and occasionally strength training, that is focused on intense periods of exercise and longer periods of rest than usual. For example, you would be running to almost your maximal capacity for a minute, and then resting for two minutes. This would then be continued for a period of 15 minutes (this is simply an example and, naturally, the length of exercises will vary according to your personal capabilities as the goal is not to expend all of your energy). HIIT exercises are normally not as long as regular exercises because of the high amount of energy you’re expending while “going all out”. It’s because of this that extended periods of recovery are required for your body to deal with the physiological adaptations that are occurring.

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3430 Posted 358 Days Ago in: Training

Planning Progression in Training

When we train, one of the things we want to happen is that we see improvements in our physical fitness. Whilst this isn’t the only reason most of us train (training can also reduce stress, and it can be a fun social activity), most of us do so to either perform better at sport, look better naked, or both. Being able to optimise your improvements from exercises is like baking a cake; sometimes you can overdo it, and your cake ends up ruined. Sometimes, you might underdo it, and your cake just doesn’t look ready. What we’re chasing is the Goldilocks principle; not too much, not too little, just the right amount.

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3429 Posted 361 Days Ago in: Training

Outdoor Workouts For Spring

The weather is getting better and you might start to feel like going to the gym might be waiting of the valuable time in the sun. Well why not take your workout outside? Have a look at our latest blog for some outdoor workout inspiration.

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3424 Posted 382 Days Ago in: Training

The Truth Behind Fitness Fads

The fitness industry is perhaps the main industry where consumers are constantly taken advantage of by people and companies keen to swindle them out of their hard-earned money, with the premise of providing them with a service that will give them that perfect body of rock hard abs and muscles that media messages throughout the world continuously manipulate us with. Visions of the ideal. And illusions of the real. These fads usually come and go at an alarming rate, and more often than not pull in a profit for whoever is marketing it, while people are still left without adequate results and not much else. And usually it comes as a result of a lack of common sense or desperation, which means that there’s no way your error is going to get your money back.

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3423 Posted 384 Days Ago in: Training, Genetics, Nutrition

The Ultimate Guide to Supplements: Part 2

When you’ve finally settled into your routine and are training regularly, you’ll start hearing about supplements you can take to increase your performance, recovery, and response to various types of exercise. The industry has exploded to the point where it is worth billions, and companies are constantly marketing products in new ways that promise to activate new muscles and make you bigger and stronger than ever before. But do these supplements actually work?

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3418 Posted 389 Days Ago in: Training, Nutrition

The Ultimate Guide To Supplements: Part 1

When you’ve finally settled into your routine and are training regularly, you’ll start hearing about supplements you can take to increase your performance, recovery, and response to various types of exercise. The industry has exploded to the point where it is worth billions, and companies are constantly marketing products in new ways that promise to activate new muscles and make you bigger and stronger than ever before. But do these supplements actually work?

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3416 Posted 396 Days Ago in: Training

Why do muscles hurt after training?

The exact biochemical cause of muscle soreness is not yet known, but that doesn’t mean we don’t know anything about it. We know, for example, that soreness typically occurs when you expose your body to a stress you are not used to, like trying a new exercise, workout or sport. The soreness is thought to be tied to the same microtrauma which causes muscles adapt to training. This ties in with another observation that soreness is significantly worse after eccentric training (lengthening muscles under load) which includes things like lowering weights and running downhill, and is known to cause more microtrauma than other training styles.

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3413 Posted 405 Days Ago in: Training

How To Get Your Training To Stick?

You’ve purchased the gym contract, gone a few times, spoken to friends about signing up for an upcoming race, made little white lies about how often you train, and everything’s petered out a little. That belly you wanted to lose for summer is still there, but you’ve accepted that your beach holiday may be clouded a little by self-consciousness because you just can’t get your training to stick.

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3412 Posted 406 Days Ago in: Training

Ditch The Wine, Hide The Chocolate, And Do Something To Really Get Your Partner’s Heart Racing This Valentine's Day

Traditionally, Valentine’s Day is a perfect time for a romantic dinner and an evening alone with your significant other. But, as may be aware, dinner followed by alone time is a regular occurrence for most couples so this Valentine’s Day we’re challenging you to do something a little more interesting, and challenging, for the both of you. Because the thought of staying in again for the umpteenth time should make you cringe – especially when there’s so much more you could be doing. So, without further ado, we give you our ideas for an active Valentine’s Day.

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3411 Posted 410 Days Ago in: Training

What are the best sports to get you lean?

We all have different fitness goals – some of us wants bigger muscles, some want to stay fit and improve their endurance. And some of us want to become leaner. If you’re in the last category but feel bored of going to the gym, read on! A great way to go about getting lean is playing sports. Not only are they fun, social, and foster a competitive spirit that will spill into your daily life, but they’re also extremely effective workouts where you don't even realise how much conditioning you’re allowing your body to go through. Mostly focused on cardio, the trick is to not do too much, and focus on sports that require intervals of intensity. This is because your body adapts to cardio and will become fuel efficient like never before. We’ve selected the top sports you should compete in to get the ultimate lean physique.

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3408 Posted 414 Days Ago in: Training, Nutrition

How to build healthy habits?

As I write this, it’s coming to the beginning of February. This means that, for most people reading this, their New Years Resolutions will already be broken. It’s estimated that fewer than 10% of people are able to stick to their resolutions each year. If you’re reading this, you’re probably interested in fitness and health, which means that your resolutions are likely fitness or health orientated. Failing to meet these new resolutions, which happens to most people, can have serious consequences, especially given that close to a third of people in the UK are classed as obese, and many don’t get sufficient exercise.

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3407 Posted 417 Days Ago in: Training

How often should you exercise?

A major question that you need answered more often than not when you start training is how often you should be training. The world is currently in a fragile balance between people into fitness and people who have allowed themselves to become too sedentary.

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3405 Posted 421 Days Ago in: Training, Genetics, Industry News, Nutrition

Sport Science Review 2016 Part 2

As part of my job role at DNAFit, I read a lot of different scientific papers from a wide range of disciplines within sports science. At the end of 2015, I reviewed the best bits of research I had come across in 2015 (click for Part One and Part Two), and in this two-part article I will share with you the papers that had the biggest impact on me in 2016.

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3404 Posted 424 Days Ago in: Training

What should you do after training?

Now that you’ve got the hard part out of the way, there’s probably something you’ve missed a beat on if after every gym session you’re feeling stiff and sore – which can keep you out of the gym for days. Thing is, while training is important, there are also steps that you need to take following your workout due to oxidative stress and the muscle damage that occurs that allows your body to morph into this new improved you. Recovery isn’t down to a few stretches or eating right, there are a whole myriad of factors at play here that you need to take care of to ensure that you’ll be at your peak every single day.

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3399 Posted 444 Days Ago in: Training, Nutrition

Your New Year's Resolutions

Have you made your New Year’s resolution list yet? Love’em, or hate’em, they have been around for a while. History tells us that the origin of New Year’s resolutions is attributed to Babylonians in Mesopotamia some 4000 years ago. But it wasn't any New Year’s celebration. Resolutions were made over 12 days in March/April during the festival of Akitu. It is indicated that promises were made to the gods in the hope that these people would earn good favour in the coming year. This was even in the time before New Year’s was on January 1st, which was only established by Julius Caesar in 46 B.C. and then cemented by Pope Gregory XIII in 1582.

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3392 Posted 466 Days Ago in: Training

Best Christmas Gifts For The Friend Who's Really Into Fitness

Still trying to find a perfect gift for that friend who is really into exercise? Don’t worry, at DNAFit we specialise in this sort of thing, so take a look at five quick gift ideas for the fitness fanatic in your life that’ll be sure to go down well:

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3391 Posted 468 Days Ago in: Training, Genetics, Nutrition

Am I Normal? A review of over 17,000 DNAFit Results

When running customers through their DNAFit reports, a common question I am asked is “Are my results normal?” This is a tough question to answer, because it’s hard to define what normal actually is. For all the single nucleotide polymorphisms (SNPs) we test for, each individual genotype is quite common; the least common genotype occurs in about one in twenty people, which means that in the UK over three million people who have that specific version.

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3389 Posted 470 Days Ago in: Training

Gene in Focus - Part 31: IL6R

The next gene in our series of articles taking a closer look at those that make up the DNAFit reports is IL6R. This gene is closely related to IL6, which we discussed a few months ago, as it encodes for Interleukin-6 receptor, which is what IL6 binds to – influencing the action of IL6 within the body. There are two different alleles associated with this single nucleotide polymorphism (SNP); the C allele and the A allele. Typically, those with at least one C allele tend to have higher levels of IL6R. This was shown in a 2004 study, whereby in a group of 70 subjects, those that were C allele carriers had significantly higher levels of IL6R. This is important because higher levels of IL6R within the blood tend to mean higher levels of IL6 too. For example, a 2007 study found that those with the CC genotype had almost 1.5 times higher levels of IL6 compared to AA genotypes, whilst AC genotypes had about 1.1 times higher levels.

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3388 Posted 475 Days Ago in: Training, Nutrition

Are protein shakes necessary when you're training?

If your training focus is to build or maintain muscle, then it’s good practice to support your training with increased macronutrient intake – especially protein. You can get protein from poultry, meat, seafood, eggs and a couple of other vegetarian sources, and it’s always best to aim to get the majority of your nutrition from whole foods. But if you struggle to take in enough protein through food alone, then you could benefit from getting an extra boost, and this is where protein shakes come in.

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3383 Posted 487 Days Ago in: Training

Indoor vs Outdoor Training

Many of us frequent the gym to get the majority of our exercise done, indoors, while other people prefer to take things on in the great outdoors – running, cycling, and making use of the hidden wonder the “outdoor gym”. But which one is actually better?

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3376 Posted 508 Days Ago in: Training

The Guide To Training Over 40: If You Train

When we talk about training over 40 we don’t necessarily mean that when you hit 40 a switch immediately flips, resulting in you having to make drastic changes. Your body may theoretically be changing but there’s nothing like some good old fashioned lung-busting, blood pumping exercise to keep the hounds of age at bay.

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3375 Posted 511 Days Ago in: Training

The Guide To Training Over 40: Starting Out

We know how you feel… You’re older and have never really committed to training, or you may feel as though the prospect of getting in the gym or running on the road is too daunting – that’s it too late. It’s not. Although it may seem as though starting now may do more harm than good, it’s actually pretty much the opposite.

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3374 Posted 512 Days Ago in: Training, Genetics

Gene in Focus: Part 25 - TNF

This edition’s gene is TNF, which creates tumor necrosis factor. TNF is a pro-inflammatory cytokine - higher levels of TNF are associated with higher levels of inflammation, which can have an impact on various health risks, as well as our ability to recover from exercise. Higher levels of TNF following exercise are associated with higher levels of C-Reactive Protein (CRP); this drives inflammation, requiring longer recovery times between hard training sessions.

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3373 Posted 515 Days Ago in: Training, Genetics

The Guide To Training Over 40: What Happens To Your Body When You Get Older?

There are pros and cons as you get older, and a little more decline if you’re into training, but there are also interventions that you can make to adapt to changes and maintain a lifestyle of efficiency long into what is perceived as old age. First, we’ll take you through the changes that occur when you get older:

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3369 Posted 529 Days Ago in: Training

Have we been doing the wrong warm up this whole time?

Warming up before exercise or sport is done to prepare your body for the weighted lifts, intense running and sporting activity to come. It’s most important for sports because the movements that you make on, say, the football pitch are normally explosive and unpredictable. Think about it…

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Receive our FREE 14-day guide, direct to your inbox, on how genetics impact every aspect of fitness and nutrition.