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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.

Not Bad For Training Only Three Days A Week!

Because it's three days a week with soul crunching intensity non stop for the past 33 years.

There's no gimmick to it and it means being uncompromisingly all in for your workouts and with your nutrition.

I don't think there's that much that special about me.

There's nothing enhanced, nothing boosted by testosterone and there weren't any special "supplements" along the way.

Just three days of blistering hard work each week and meticulous attention to what I eat.

Being 90% on point each week means you are 100% off after 10 weeks and I can't emphasize enough how much of a difference unshakeable consistency makes to your overall results.

Most of the natural athletes didn't get where they are by any genetic advantage, they just did what is so very rare- which is stick to their process 100%.

It's not easy as it's not always easy and certainly not always popular, but you owe it to yourself to see just how far you can go if you go all in!

Looking forward to seeing your results and as always, Excelsior!!! #naturallyintense

#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining #naturalbodybuildingmotivation

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What I Eat To Stay Lean and Keep Building Muscle All Year Round.

If there every was a "secret" to how I consistently stay in shape (and almost 20 years since my last competition) the answer would be my diet.

Diet is the deciding factor in what your body looks like and your overall performance and I want to stress that while this is a layout of the foods I eat on a daily basis, it's not a blueprint for your YOU should be eating.

What it can be is an example of what it takes to maintain a certain degree of size and muscularity at all times as a natural athlete, and also the underlying principle to how I select my foods.

Which is that I don't eat junk foods or highly processed foods and I only drink water.

(No protein shakes, ever!)

If you can start with that, there's no doubt that you will be on the right track in terms of your nutrition.

So stay away from processed foods, know that I believe in you and as always, Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #naturalbodybuildingtips #naturalbodybuildingdiet #diet #whatieatinaday #mydiet #naturalbodybuildingvideos #naturalbodybuildingmotivation #drugfreebodybuilding #healthyeating #noproteinshakes #excelsior #bodybuilding #bodybuildingdiet

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Post workout physique check in.

The contest gets closer and closer as the sun meanders across the sky, as my contest is and always will be, did I do everything I possibly could that day to improve?

Did I train hard enough?

Did I push it enough?

The dietary part isn't an issue.

It hasn't been for many years as I always make sure that my nutrition is on point, and there's no leeway on that front.

I don't feel good when I'm not eating optimally, and I respect myself enough to not settle into a place where not feeling my best is the norm.

And to be honest, it feels really good to put my head down at the end of the day knowing that I gave it my all.

Not that I was the best or was even necessarily successful at everything that I set out to accomplish, but knowing that I gave everything nonetheless.

It's a feeling I want everyone to have.

To sleep soundly knowing that you gave it your all.

That you didn't miss an opportunity to improve on what you are passionate about, because in so doing, you experience an eagerness to do the same the next day.

It's the ultimate contest and I invite everyone to submit their application forms, as it's one of the few competitions where everyone who does the work and shows up, is in the winner's circle.

Keep striving, keep pushing and as always, Excelsior! #naturallyintense

(Thanks @indi.anna.r or taking the shot, as I know your arm was probably shaking after that workout!)

#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining #naturalbodybuildingmotivation

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Motivation vs Discipline. What You Really Need To Be Successful!

I am often asked what was my motivation to keep going starting off as a skinny 125lb kid who no one believed could ever be a successful bodybuilder.

The answer is that motivation didn't have that much to do with it.

Motivation may have played a part in getting me started, but it was discipline that got me to where I wanted to be.

Motivation is fleeting and ephemeral, it's not always going to be there and on the days when you don't feel like eating right or training hard, you need a disciplined practice to see you through.

A disciplined practiced based on doing what you need to do to be successful regardless of the circumstances.

That's how I made it through all those tough times when I felt I wasn't getting anywhere, and it's what will help you as well.

So forget motivation, focus on building a disciplined practice, know that I believe in you and as always, Excelsior!!! #naturallyintense

#naturalbodybuilding #nosteroids #fitnessgoals #naturalbodybuildingtips #naturalbodybuilder #naturalbodybuildingvideos #excelsior #fitover40 #naturalbodybuildingtips #naturalbodybuildingmotivation #disciplineovermotivation #disciplineequalsfreedom #discipline #motivation#fitness #mindset #selfdiscipline #fitnessmotivation #disciplinequotes #workout #disciplineiskey

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Kevin's Ultimate Secret Six Pack Abs Tip!

If you ever wondered how I maintain a six pack all year round and have kept that six pack for decades on end, here's the secret.

This is one tip that will honestly get you on the path to a six pack.

There's no magic to it.

But if you follow this simple piece of advice, you will be able to do a lot more than get yourself a six pack, as it's a proven formula for success.

Give it a try and as always, Excelsior!!! #naturallyintense

#sixpack #sixpackabs #6pack #6packabs #naturalbodybuilder #naturalbodybuilding #naturalbodybuildingtips #naturalbodybuildingvideo #naturalbodybuildingmotivation #sixpacktips #drugfreebodybuilding #abs

165 18

Happy Archery Day, everyone!!!

Yeah, it's a thing and can't say how much it's my thing!

To be honest, I am a barebow shooter and almost never shoot my compound bow (the monster in my hands) but it's all really good fun!

If you haven't tried archery or are thinking about doing it again, go give it a shot (no pun intended!!!)

And as always, Excelsior!!! #naturallyintense

#archery #archeryday #bowtech #naturalbodybuilder #naturalbodybuilding #fitover40 #blackandwhite #bowtech

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Do You Have Good Genetics for Natural Bodybuilding?

I don't believe it's the question that needs to be asked.

Far too many, myself included, who went on to be successful natural bodybuilders would never have been the men and women you would expect to have the genetics for bodybuilding.

But we put in the work, the years, the dedication and the consistency, and so what matters isn't the question of genetics, but rather do you have the passion, the drive and the discipline to train hard and focus on your diet nonstop for years on end to realize your potential?

That's the real question, and yes, there are men and women who have great genetics for natural bodybuilding, but there are even more who would be amazing onstage but don't know it because they didn't believe enough in themselves to put in the time to see how far they could go.

So I am here to say that I believe you have it in you to do amazing things, so if it's your goal, or even if you just want to improve the way you look, stick with it and don't quit!

Know that I believe in you and as always, Excelsior!!! #naturallyintense

#naturalbodybuilding #nosteroids #fitnessgoals #bodytransformation #nodrugs #naturalbodybuildingtips #naturalbodybuilder #naturalbodybuildingvideos #excelsior #fitover40 #personaltrainer #naturalbodybuildingtips #naturalbodybuildingmotivation #beleiveinyourself

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Nope it's not a contest cut- it's just another day on the Path.

There are two ways to get cut, the fast way that requires going to extremes and which is inevitably temporary.

Or the Path-based way. Whereby your lifestyle and sustainable healthy practices get you there and keeps you there.

It takes time. It takes patience but it's an extremely honest endeavor.

If you put in the work and stay consistent with your training and following a processed food free and healthy diet, excellence is just a matter of time.

It takes time but as long as you draw breath, you have the time and you can do this.

So take the Path-based way and as always, Excelsior!!!

And my thanks to my son @reid_443 for snapping the shot, and the approval rating! 😂

#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining

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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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