Homehigh intensity trainingCan You Out Train A Bad Diet? Gains With Poor Nutrition

Can You Out Train A Bad Diet? Gains With Poor Nutrition

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See the full video: Can You Out Train A Bad Diet? A Look At Nutrition And Results

Video transcript:

Can You Out Train A Bad Diet? Kevin’s Observations Over 30 Years

So, I’m answering a question that I get asked very often, which is, what happens if you train really intensely, religiously, never skip a workout but you don’t eat correctly, you have a poor diet, one that’s high in processed foods, high in junk foods?

If someone just worked out religiously, never missed a session, would that person have any results?

Now, the answer to that is one that has puzzled people for a very long time, and if you ask 10 people and you tend to get 10 different answers.

If someone just worked out religiously, never missed a session but ate junk food, would that person have any results.

Now, the problem is we don’t tend to have that much data in terms of what really happens if someone trains really hard and is religious in their training but doesn’t eat properly. And in this video, I’m going to talk a little bit about exactly what I saw with people who were religious in terms of their training but ate really poorly most importantly for a year or more because you need a long time to really see what happens.

Now, stay tuned because my observations might surprise you.

So, in today’s video, we’re talking about can you out-train a bad diet. And before I go any further, I’d like to thank everyone for tuning in, especially those who say there should be a one-stop channel for anyone interested in training naturally without drugs or supplements.

Thank you so much for the support, and do be sure to like, subscribe, and hit that bell so you’re first in line to get the new content as it comes out.

So, on the topic at hand today, which is, is it possible to get results or is it even beneficial to work out consistently hard if you’re following a poor diet?

Will you have results when you train but have a bad diet, the answer is yes.

And the answer is yes.

Training With A Bad Diet- A Client’s Story

Now, I’m going to start with one particular client who I’ll call John Doe. Now, John Doe is a perfect representation of what I’ve seen over the years with individuals who don’t eat properly but are religious in terms of their training.

And in John Doe’s case, his BMI put him as being overweight, and he did look like he could stand to lose a couple pounds.

Not everyone is ready to change the way they eat.

However, because of where he was in his life, he was able to admit readily that he was not ready to change the way he ate. He had to commute many miles on a regular basis, had a very stressful job, very stressful personal life, and the way things were going for him right now, he simply was not ready to commit to eating better.

But he was ready, however, to train consistently, and that’s exactly what he did.

For the next year, he never missed a workout. He trained three times a week, high intensity workouts, and was able to make some significant gains in terms of his overall strength and his overall muscle mass.

John Doe still made impressive gains without changing his diet, squatting 315lbs for 6 reps!

And to give you an idea as to how strong he got, he started off being able to barely squat 135 pounds for 10 reps to being able to get six solid reps of 315 pounds over the course of only 12 months.

He trained really hard, but, like I said before, his diet was poor, pizza, junk food, ice cream.

Whatever bad that he should not be eating was what he was eating.

And his idea was that it had to be doing something good to him.

Mental Health Benefits Of Consistent Training

It was also, for him, an extremely important mental health benefit to be able to go into the gym and have this period where he could basically completely reset.

He could put everything into his workout, and after his workout, a lot of the stress that he was dealing with felt like there were no longer on his shoulders and he could see things from different perspectives.

Stress relief is one of the greatest attributes of high intensity training.

He spoke very highly about how much that meant to him, and from that perspective alone, the workouts were extremely important, and yes, they were beneficial, even though he was not following a proper diet.

Now, how did he look?

Body Recomposition From Training On A Bad Diet

Here’s the interesting thing.

It is possible to achieve tremendous results with just training and no dietary changes

He significantly increased his muscle mass. He looked very different from the John Doe who walked into the gym a year previously. His clothing fit differently, and he even did lose a little bit around the waist, not much, but some around the waist. And was able to build muscle and lose fat at the same time.

It is possible to both lose fat and gain muscle at the same time.

He still had a bit of a belly, but he did lose some around the waist. But here’s the fascinating thing. His weight stayed the same. Which meant that he had to have had some degree of fat loss while also having some degree of muscle gain at the same time, and it balanced out in the way where his body composition changed but his weight on the scale stayed the same.

Some degree of fat loss occurred while also having some degree of muscle gain at the same time

Now, contrast that with someone who was training equally as hard as he was who was equally just about the same degree of being overweight, who trained religiously for a year as well during the exact same period.

That client of mine was able to get a six-pack by the end of the year. Because he not only trained religiously but he also was almost 100% adherent to his diet.

It made a tremendous difference in how he looked. He lost about 27 pounds over that period of time, and as far as his strength increases as well…

It took far longer for the client not eating junk food to make the same strength gains as his daily caloric intake was significantly lower because he was not overeating. But after a full year of training, strength gains were the same.

Because daily caloric intake was significantly lower, strength increases took longer. But after a full year of training, strength gains were the same.
Strength Gains On Bad Diet vs Good Diet

So, strength was the same, but as far as the way they looked, night and day.

He kept on training. He was still eating junk food. And it was just about a year and six months to the date that we started training that he came to me and said that he felt that he had completely wasted his time and he spent all this energy into his training, and yes, it gave him a mental health benefit, but he felt like he was wasting his time because the scale stayed the same, he didn’t lose any weight.

“Out Training” A Bad Diet By Arresting Weight Gain

At which point I pointed out to him he was able, over that period of time, to not gain any more weight.

Average weight gain among adults is 1.1 to 2.2 pounds per year

Now, like any evidence-based observation, we do fortunately have a control. We know that people tend to put on one to two pounds per year if you’re eating poorly, especially if you’re middle-aged.

He didn’t have that happen to him.

So, I think it’s important to point out that with a high intensity training program, if you are consistent, you may not be able to out-train a bad diet, but you may alleviate to some degree, some of the excess weight gain that would come about if you were not exercising.

And so, my recommendations are always going to be such that I would say you should always start training.

Weight training without dietary changes could allow you to counteract some weight gain that may otherwise be happening.

Too many people say that they’re not in a place to change their lives completely and commit 100% to their training and their nutrition, and they don’t do anything.

That’s not the way to do it.

Change is hard, and if you’re already training, it means you’re already on the road to self-improvement, and that’s important.

Because self-improvement pushes us towards excellence and that push towards excellence is a fantastic contagion that spreads to every aspect of our lives.

The Importance of Training Even With Poor Nutrition

But the John Doe story has a very positive ending. He left for a while. We didn’t see him, and he came back.

When he came back, this time, he was ready, and he lost a total of 20 pounds.

John Doe was able to lose 20lbs after returning to training with dietary changes

That he put the same degree of attention to his diet that he did to his training.

He was ready for it.

And that’s another important point that very often we tend to give up on people who aren’t eating properly and don’t seem to have discipline to make that change in their lives.

That’s not how it works.

My job is to always be supportive, to always be there so that when you’re ready, you have all the tools and you’re also in an environment that’s supportive and ready to help you change when you’re ready to change.

Even if you're not ready to make nutritional changes, the sooner you start training, the better!

So, if you’re on the fence as to whether or not it’s worth it to work out even though you’re not eating really well, it is worth it.

And what’s even more important is that you’re worth it.

That being said, my recommendation is to always find time to work out no matter what, no matter where you are.

Know that I believe in you, believe in yourself, and as always, excelsior.

High Intensity Bodyweight Training: Ballistic Pushups & Dips!

This was a tough one!

Starts out with ballistic push ups (like clap pushups but without the clap as my wrist is still not 100%) nonstop for 20 reps, then all out on dips for 10 reps.

To say it was painful would be an understatement, but you just have to push through and keep on going.

Still training, hope you are too and as always, Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #pushups #dips #bodyweighttraining #highintensitytrainingtips #drugfreebodybuilding #calesthenics

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Kevin's Unconventional Biceps Training- 3-6 Minutes a Week!

In this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!

It's an unconventional approach for certain, but it's one that's helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.

Now, my success isn't due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.

Which is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.

It's my hope that these high intensity training protocols can help you as much as they helped me!

Click on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense

#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls

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At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer

I don't talk much about it but I'm also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!

I didn't make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.

Thanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!

My thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!

Thanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow

#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery

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Dumbo, Brooklyn circa 2004

This shot was taken as part of the promotion for my Naturally Intense DVD and was about a year after my last bodybuilding competition.

It was a grueling photoshoot.

We started at about 10 am and finished around 4pm and I was completely spent, but the more we shot the sharper I looked, so we kept on going.

It's nice to look back from time to time and as tired as I was, we all had a blast!

My thanks to @stephanie_corne_artwork, @https://pulse.ly/itgnag2dec and @ftaz1 for taking the shots!!!

Thanks for watching and as always, Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #throwback #fifthavenuegym #5thavenuegym #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw

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Can You Build An Impressive Physique Training Only At Home?


I stopped training in commercial gyms as of March 2020 and have been training at home ever since.

Initially I was admittedly worried that I might lose some of my gains or not make as much progress, but that certainly wasn't the case.

I've consistently continued to improve with my high intensity workouts and muscles have no idea where they are training.

As long as the criteria of adequate intensity and overload are met, there will be an adaptive response and your muscles will get bigger and stronger.

So don't worry at all about where you train, focus instead of what will be the best way for you to always be training!

Thanks for watching and as always, Excelsior!!! #naturallyintense

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Kevin's Three Day Training Spilt!

For the past 33 years I have trained three times a week with Naturally Intense High Intensity Training workouts lasting 10, 15 to 20 minutes max.

It's a training split tried and testes not only in it's helping me realize my goal of becoming a successful natural bodybuilder, but it's also helped hundreds of men and women over the past three decades.

I have tested just about every possible training split imaginable and for this particular style of high intensity training, this particular grouping consistently yields fantastic results.

I hope it helps you as much as it's helped me over the years and thanks so much for taking the time to look at my work.

Keep training hard and Excelsior!!! #naturallyintense

Excelsior!!! #naturallyintense

#trainingsplit #3daytrainingsplit #threedaytrainingsplit #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips

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405 Stiff Leg Deadlift for 7 Reps! High Intensity Training.

First leg workout of the year and already pushing it!

I haven't done a stiff leg deadlift over 315lbs for about 3 years at this point, and I did my last set with 315lbs and comfortably got to 10 reps and decided I had far too much gas left in the tank and that I should go up in weight.

So I did.

I figured I might get a solid 6 reps in, but I made it to 7 and I think I could have gone on to get a full 10 reps BUT that's when good judgement prevailed.

As a bodybuilder having not trained this heavy for so many years, the shock of this much weight would be more than enough to stimulate muscle growth, and doing more reps wouldn't yield any greater returns, only increase the likelihood of injury.

It's not about the numbers, it's about training to a point where you achieve your goal, and it's important to have a goal in mind as a bodybuilder based on increasing muscle mass rather than hitting a particular number.

Besides, if in my 20's I never did more than 405lbs on a stiff leg deadlift, it doesn't make any sense going heavier than when I am almost 50!

Could I deadlift more at this point?

Absolutely but just because you can doesn't mean you should!

So keep those weights in a good working range, keep it safe and as always Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding #fitoverforty #deadlift

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Turning 50 in a few months...

Not much of a big deal for me as I still feel pretty much the same but I hope that my example helps show what can be done with a lifetime commitment to eating well and training consistently!

Thanks for coming along on the journey and as always, Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #healthylifestyle #fitover40 #drugfreebodybuilding #naturalbodybuildingmotivation #natty #fitness

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5 Tips for Eating Well and Losing Weight On A Diet

Kevin Richardson
Kevin Richardsonhttps://www.naturallyintense.net
Featured everywhere from the Wall Street Journal to CBS News, celebrity Personal Trainer NYC and with over 2.6 million readers of his blog, Kevin Richardson is the creator of Naturally Intense High Intensity Training, one of the top lifetime drug free bodybuilders of his time, the first International Fitness & Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. You can learn more about about his diet and training services at www.naturallyintense.net

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