Abstract: A method of individualized weight management for a subject includes obtaining a biological sample from the subject; detecting the presence or absence of polymorphisms associated with at least seven genes comprising fatty acid-binding protein 2 (FABP2), peroxisome proliferator-activated receptor gamma (PPARG), beta-2-adrenergic receptor (ADRB2), beta-3-adrenergic receptor (ADRB3), angiotensin-converting enzyme (ACE), alpha-actinin-3 (ACTN3), and proton-linked monocarboxylate transporter (MCT1) in the biological sample to obtain genotype pattern data for the subject; wherein the polymorphisms are indicative of at least one nutritional trait and at least one fitness trait and preparing a nutritional and fitness program based on the subject's genotype pattern data; wherein the fitness program comprises sequences of resistance, cardio, and excess post-exercise oxygen consumption (EPOC) training routines.