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Diet vs Training | What Matters Most for Body Transformation

Diet vs Training | What Matters Most for Body Transformation

See the full video here- Diet vs Training | What Matters Most for Body Transformation


Full video transcript below:

So common question,

which one’s most important in terms of body transformation

and changing your body composition?

Is it the training or is it the diet?

I’m going to talk about four people who I trained

over a two-year period who all

trained exactly the same way, but ate

very, very differently. And from that,

hopefully you have some perspective as to how diet and

training go into really making a difference in

how you look, stay tuned.

So today we’re going to answer a question that’s very


which is what’s most important for body transformation,

Is it your diet or is it your training?

Now, most people will try to answer that question with the

science behind it.

And will tell you all about things like calories and energy

expenditures. I’m not going to do that.

What I’m going to talk about is my experience.

See, for the past 30 years,

I’ve been helping hundreds of men and women transform their

bodies, everyone from housewives to celebrities,

to competitive bodybuilders.

And I’ve had the privilege of gaining so much data and

so much visual observations of what happens when people make

different decisions in terms of their dietary adherence.

And I’d like to share some of that with you in the form of

four clients that I worked with.

Now, before I go any further, I’d like to thank

every single person for tuning in and

do be sure to like and subscribe, because we

have a lot of new content coming in

And I want to make sure you’re first to get it.

Also, your likes do boost our channel and do a

lot in terms of helping our channel grow. So please,

take your time and give us a little bit of a like.

training vs diet for changing how your body looks

Diet vs Training Client One: Perfect Training Attendance, Not So Perfect Diet


So, onto the tale of four clients.

I’ll start with client number one.

Client number one came to me

and he had a very stressful job.

Client number one didn’t have any interest whatsoever

in dietary adherence.

All he wanted to do was workout and workout hard,

He had a, stressful job, stressful life

and he saw the gym as something that he could use

to help deal with this stress.

So he trained with me for about two year period.

and was a completely perfect model of attendance.

He never missed a workout.

He gave every workout, everything he had.

And over the course of those two years,

he was able to make some significant gains in terms of his

overall strengths.

He started off as someone who hadn’t really had any

experience in weight training and ended up as someone who

was able to confidently squat about 315 pounds and bench

press 200 pounds.

Pretty impressive from someone starting off

where he started.

He was in his late twenties,

just like all the other clients who I’m going to mention

as I go ahead and he had a body fat

percentage starting up

somewhere around between 25 and 22% give or take.

Now after the two year period,

his body fat percentage didn’t really change.

He not only didn’t follow any dietary protocol,

but he also ate a significant amount of junk food.

And one of the problems with not following any particular

dietary protocols can sometimes be that because you’re

training so hard.

If you’re giving in to eating junk foods,

you’re going to be more likely sometimes to over consume and

eat more than you should.

And so,

while he was quite satisfied with his strength gains and

quite satisfied with the stress reduction that he got from

the training,

as far as body composition is concerned in terms of body fat

loss, there really wasn’t that much to him.

Maybe he lost, maybe he went from

24 to maybe 21%, 22% body fat,

but it was really not something too noticeable.

What was noticeable is how much muscle mass he put on that

was noticeable, but in terms of body fat reduction,

not really that much.


Diet vs Training Client Two: Perfect Diet, Not So Perfect Training Consistency


So, we then go to client number two.

Now client number two had the opposite problem to client

number one, in that his job made it such that

it was almost impossible for him to be at the gym regularly.

It was really hard for him to find time,

to work out and over a two-year period.

I’d probably see him once a week and then not see him at all

for a couple of weeks.

And once a week, again, maybe twice a week, max

and then he’s off.

His work schedule and travel schedule made

it impossible for him to be able to really commit to being

regularly at the gym three times a week

the way client number one was

however, because he wasn’t able to train regularly,

he was able to figure out that it was of the most utmost

importance that he did his best in terms of his diet.

and he did, he did really, really well.

He was a hundred percent on with his diet.

Now all of my clients get a personalized dietary guide that

I make to make sure they get the most out of their workouts

and really help them achieve their goals.

and he would always check in with me,

even if I didn’t see him at the gym to make sure that he was

spot on in terms of how he was eating now over a two year

period, he went from being someone

who was about 24 to 22% body fat somewhere around

to about 15% body fat, which is pretty decent.

He looked really good.


You could see more or less a six pack because you could see

some lines in his body. He looked pretty fit.

I think that’s the word you’d probably use.

He looked really fit.

However, he was nowhere near as strong as Client Number One,

he was

bigger than he was to start.

He was significantly bigger than he was to start.

In terms of anyone could tell if he was working out

and was lifting weights, that was fairly obvious

from his physique, but in terms of muscle mass,

compared to Client Number One, there was no competition,

nor was there any competition in terms

of what his strength levels were.

diet vs exercise results with proper diet

Diet vs Training: Client Three: Perfect Diet and Perfect Training Consistency


And then we go to the case of client number three.

Now client number three, wanted to be a competitive,

natural bodybuilder.

When he came to me, that was his goal.

And we had this two-year plan to try to get him to compete

in a two-year period.

Now he never missed a workout.

And not only never missed a workout.

He was also a hundred percent on with his diet,

the same way client number two was. Really meticulous.

After the period of two years,

he had made tremendous increases in his strength.

He was bench pressing in the 200 pound range


He was squatting in the 315 pound range easily.

And in terms of body fat percentage,

he was able to go to just under 10% body fat.

Quite an achievement for someone starting off at about

23, 24% body fat, quite an achievement.

And if we look at his example,

you can clearly see how much of a difference dietary

adherence makes.

It’s a huge difference and what I’m going to throw in to

create even a little bit more perspective for you is client

number four.


Diet vs Training: Client Four: Perfect Training Consistency And Good (But Not Perfect Diet)


Client number four, same fitness level,

same age was meticulous with his workouts.

And as far as his diet was concerned,

he was really good with this diet,

but I’d probably say adherence was maybe 80%

on a good day maybe even 85%, maybe even 90% sometimes.

Cause he really was good with his diet and he was logging

what he was eating.

And I was looking at the logs and they were,

they were pretty good logs.

And I was also able to verify that he really was eating the,

way he was eating and from what I saw in terms of his

strengths progressions and in terms also of his gains,

I can verify that he pretty much was eating really,

really well, but not perfectly.

So, so the question there is how much of a difference

in terms of body composition changes

were there with him client number

four with client number three, who did everything right?

It was quite significant, client number four

was able to get to a body fat percentage that was

perhaps a little less than that of client number two.

He probably was somewhere around 12% body fat,

which was really, really good.

Don’t get me wrong, really, really really good,

but he wanted that sub 10% look, he wanted that,

you know, chiseled tight, every line showing body.

And he was frustrated that he didn’t have that look

and client number three and client number four

trained at the same time.


Diet Makes The Most Difference In Terms Of Body Composition Change When Working Out


Both clients knew each other and client number four would always

ask why it was since he ate so well that he didn’t have the

same results as clients number three,

who was able to get even leaner.

And even though we’re talking about

a difference of maybe 3%,

cause client number three was probably around like 9% body

fat, maybe 8%, but probably close to nine.

It’s a significant difference.

It’s night and day it’s really night and day.

One is a matter of having, you know, visible abs, you know,

in the right lights and really nice lines.

And the other is chiseled to the point where you look at

statue all the time, no matter what you do,

it’s a big difference.

And that was the difference that occurred between the two.

And as far as client number four was concerned,

his idea was, well,

if he kept on doing what he did eventually he’d get there.

But because he never really ate a hundred percent,

he wasn’t able to get that particular look. But again,

he did look pretty good.

And I think that these examples should be really useful to

you in terms of helping you understand exactly what you need

to do, and what you need to prioritize

for your own particular goals.

diet vs exercise- diet wins

Why You Need Both Diet and Training To Optimally Change How Your Body


Understand as well,

that being regular in the gym is important because you need

to build that muscle mass.

If you don’t have muscle mass,

you have nothing really to chisel.

You can’t build a sculpture without having enough rock,

but at the same time, that is extremely important.

Now I hope this video help gives you perspective.

It’s always an honor to have you

and thank you so much for tuning in.

and I hope that what I’ve shared here

helps you on your path.

Thanks again.

And Excelsior.

Related Videos:

What To Do If You Cheat On Your Diet (And Why Guilt Makes Things Worse!)

What If You Believed You Were Taking Steroids- The Placebo Effect In Action

Why Is It Hard To See Your Progress? Kevin’s Experiences with Body Transformation & Self Image Issues

The Healthy Way To Use A Scale (And Why The Scale Numbers Keep Changing)


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

181 25

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

125 10

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

159 13

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

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110 27

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

135 19

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

157 17

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

260 32
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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