Buzz
There are only a few factors you can control in life, and your genetics isn’t one of them. Aside from working out and cosmetic surgery, you have limited influence over your appearance—and even then, your control may be more limited than you think.
It's All in Your Genes
Putting aside clothing, makeup, and hairstyles, what you see in the mirror is shaped by the unique set of genes you've inherited. Unless gene therapy becomes a reality, there's not much you can do to alter your bone structure, muscle arrangement, or fat distribution.
When you break it down (pun intended), your bone structure is likely the most significant—and least changeable—part of your body shape. Take Hugh Jackman and Chris Hemsworth (Thor vs. Wolverine—if only). Both are clearly fit, but Jackman has wider hips while Hemsworth boasts broader shoulders. You can't alter this fundamental structure, but targeted exercises can create the illusion of a different shape.
Unlike your skeletal structure, your muscles have a bit more flexibility. You have the power to either build them up or reduce their size as you choose. However, their appearance, in either state, depends on their insertions—this refers to where the muscle attaches to the bone. Some individuals have muscles that connect higher, while others have them connecting lower. For instance, with your biceps, a higher insertion gives the muscle a longer look but without much of a ‘peak’ (the rounded bulge), while a lower insertion creates a more compact, yet rounder appearance. So, to all the Pilates and barre enthusiasts: no matter how hard your instructor tries, you can’t make your muscles ‘long and lean.’ The length of your muscles was determined before birth. All you can control is their growth.
Now, let’s talk about fat distribution. If you’ve ever noticed (and perhaps complained about) it, your body carefully stores fat in various areas such as your thighs, face, arms, torso, and more. On a deeper level, though, this fat is stored in different ways. The two main types are subcutaneous fat (just under the skin) and visceral fat (surrounding your organs).
You’re probably more familiar with subcutaneous fat, as it’s the kind that’s most visible. This is what leads to those flabby arms and thighs, fuller hips, cellulite, and even ‘man boobs.’ On the other hand, visceral fat is the main culprit behind the infamous beer belly (often associated with the dadbod). As you’ve likely gathered from the overall theme, you don’t have much control over how your body chooses to store fat or where it’s distributed. What you can control is how much fat you accumulate in total.
Your Ideal Body Might Be Beyond Reach
At this point, you might be feeling a bit disappointed by my reality check. Apologies for the downer, but let’s face it—the odds of you inheriting the perfect blend of all the factors discussed above mean that it’s unlikely you’ll achieve your dream physique exactly as imagined.
A goal body is not worthless in your fitness journey, but it’s crucial to recognize that it’s just an ideal, not a mold you must fit into exactly. However, many people forget this. I’ve seen so many become obsessed with small details of their physique—the “thigh gap” being the biggest offender—that they overlook or dismiss the other progress they’ve made. It’s an easy trap to fall into when you use it as your only measure of success, and it can seriously undermine your motivation.
It’s also damaging if you misunderstand what your goal really represents. It’s natural to feel unhappy with your body, and that dissatisfaction is often the driving force for change. But what you should be asking yourself is whether you want to change because you’re unhappy with your appearance and believe you deserve better health, or if you’re projecting deeper dissatisfaction with your life onto your looks. Don’t make the mistake of thinking that the ‘perfect physique’ equals the success and happiness of those who possess it. External changes won’t fill an emotional void.
What You Should Focus On Instead
If you must set a goal, make sure it’s realistic: aiming for a Victoria’s Secret body when you’re built like Beyoncé is both pointless and, frankly, misguided. Use the idea of your goal body as inspiration to stay committed to your efforts, but don’t expect to match it exactly. And if you can push past the visual motivation, do so. The most effective path is to work towards the best version of yourself. Focusing your energy inward to improve yourself will always yield better and more lasting results than trying to emulate someone you’re not.
