Homeweight lossDoes Race Affect Your Ability To Lose Weight?

Does Race Affect Your Ability To Lose Weight?

Does race affect weight loss


Does Race Affect Your Ability To Lose Weight?


A number of environmental and genetic factors influence our ability to lose weight and or gain weight, however the idea that race, or to be completely accurate, ancestral origin, may play a role is relatively new. It was believed, (and is still widely believed and even taught today), that if two individuals of the same gender, same body mass and same composition ingested the same amount of calories and did the same physical activity, the total energy expenditure should be the same. If this is the case, it should hold true regardless of whether the subjects were White, African American, Asian or Hispanic. It’s a premise that served for decades as the foundation for all clinical diet and exercise recommendations and you would think that these principles were set in stone. They are not, as weight loss is an extremely complex issue and factors such as ancestral origin and food timing throw these numbers off significantly. A growing body of research continues to show that differences in ancestry lead to measurable and significant variations in metabolic rates. A major factor in weight loss and weight gain as research shows that individuals of African descent appear to burn as much as 15% LESS calories while at rest compared to someone of European ancestry even if they both are of exactly equal body mass.[1,2,3,4] In this article we will take a look at metabolic differences between men and women of different ancestral backgrounds and explore how relevant those differences may affect your own attempts at weight loss. It’s a fascinating study and I encourage you to share it with anyone who you think might benefit from reading it.



Differences In Obesity Occurrences Between African Americans & Other Ethnic Groups

african americans have slower metabolisms
African Americans have a higher rate of obesity compared to all other ethnic groups in the US.


The finding that measurable differences in metabolism exist based on ancestral heritage calls into question the effectiveness of low calorie diets as a weight loss tool in certain populations. Socioeconomic, cultural and dietary practices aside, it may also shed light on why African Americans have higher risk of obesity, diabetes and the metabolic diseases that commonly accompany obesity.[5, 6, 7] Of all the ethnic groups in the United States, African American adults have the highest rates of obesity. With an obesity occurrence of 45%. Contrast this number with the 35 % rate for Hispanic American adults, and 30% for Caucasian American adults. Adult African American women have even higher rates of obesity relative to other ethnic groups with a staggering 49% occurrence rate, and in cases of extreme obesity, where Body Mass Index is over 40, African Americans have the highest percentage of adults in that range. 13.5% of African Americans are extremely obese according to the latest figures, compared to 5.7% among Hispanic Americans and 5.5% of Caucasian Americans.[15] These numbers remain higher even among African Americans children and adolescents who exhibit between 3-11% higher rates of obesity when compared to Caucasian Americans of the same ages.[15] It would be naïve to blame innate metabolic differences for such wide discrepancies in rates of obesity between African Americans and other ethnic groups, however it might be one of many factors.


Does Race Affect Your Ability To Lose Weight? Understanding Metabolism


african american man metabolism
There are two types of metabolic functions- voluntary and involuntary.


To grasp the implications of differences in metabolism we should start with a discussion of how our metabolism actually works. There are two ways that our bodies burn calories, through voluntary energy expenditure and involuntary energy expenditure. Voluntary energy expenditure refers to the energy we expend doing activities such as walking, working, exercising and such. Voluntary energy expenditure is, (for the most part), selectively modifiable, as you can control how much energy you expend on a daily basis by doing more or less activity over the course of the day. On the other hand, involuntary energy expenditure is not selectively modifiable as it refers to energy our body and organs use to stay alive. Brain function, respiration, digestion, elimination, smooth muscle activity like the beating of your heart are out of our individual control and require a tremendous amount of energy. So much so that involuntary energy expenditure can make up as much as 60-80% of total energy expended daily. [4] An amount large enough to play a significant role with regards to calculating energy requirements for someone to lose or gain weight and as we have said, for many years it was thought that this aspect of metabolism was a constant for everyone of equal body mass. Recent findings show that this simply is not the case.


Differences in Metabolism Among Races

differences in metabolism among-African Americans account for weight loss differences
Studies have found that those of African ancestry have much slower resting metabolic rates when compared to other ethnic groups.


A peer reviewed study of over five thousand men and women found that individuals of African descent expended an average of 164 fewer calories per day compared to those of European origin due to a lower resting energy expenditure.[1] This discrepancy increased to as much as 308 calories a day less when adjusted for variations in age, gender, education and income. [1] Another large scale study of 3,075 people found remarkably similar differences between European Americans and African Americans as those of African descent were observed to have a sleeping metabolic rate that was 85-100 calories per day lower than European Americans of the same body mass.[4] The study found an almost identical 160 calorie per day difference between a population of individuals genetically confirmed through testing as being of African ancestry and a population confirmed to be of completely European origin.[4] Both studies found these differences to be constant even when taking into consideration differences in lean muscle mass and possible thyroid dysfunction.


Possible Reasons For Differences In Metabolism Among Those Of African Descent


Researchers cannot conclusively pinpoint why metabolic rates are so much slower among those of African descent, but there are some theories put forward to account for the differences. One theory is that the smaller fractional mass of certain high metabolic rate organs in individuals of African descent might explain the lower resting  metabolic rate when compared to European Americans. [8, 9] Organs, brain matter especially, require a significant amount of energy for every day function and an MRI comparison of brain, liver, kidney, spleen and other organs between those of European ancestry and those of African descent found smaller organ sizes among those of African ancestry. When adjustments are made for lower metabolic requirements due to the relative organs size differences it seemed to account for the differences in resting metabolic rates.[8,9,10]


weight loss and ethnic considerations
Differences in organ size and energy metabolism may explain the reason why those of African descent have lower resting metabolic rates.


Another theory places the differences as a result of selective changes brought on by environmental pressures when early humans migrated to higher latitudes.[11,12] The process of oxidative phosphorylation in the mitochondria generates ATP which is required for muscular contraction and is the main energy source for the majority of cellular functions. This mitochondrial process also reoxidizes the energy rich co-enzymes NADH and FADH2  which allow for continued generation of ATP and serves to regulates body temperature through heat production by the coupling state of the mitochondria.[13] A lower resting metabolic rate therefore would allow for maximizing the conversion of energy to ATP instead of heat- creating a more energy efficient body capable of doing more physical activity. Which makes sense as a human living in tropical Africa, where the environmental temperature is close to human body temperature would not need to generate excess heat in order to survive. Adaptive mitochondrial changes (mutations) brought on by the changes of environment and temperatures as humans migrated away from the equatorial climate from which we originated, developed a higher resting metabolic rate through higher rates of mitochondrial uncoupling.[12] This adaptation generates more body heat which was essential for survival in colder climates, but it also seems to have given those of European descent a method to compensate for high energy intakes in times of caloric abundance. If those of European descent burn more calories as an adaptation to the cold, it would stand to reason that they would not be as adversely affected by a superabundant food supply. Which could help explain why African Americans have higher rates of obesity than those of European ancestry in our era of where processed foods make high calorie intakes all but unavoidable.[4] Is the discrepancy due to smaller organ mass or mitochondrial adaptations, or a combination of both? We don’t yet know but what we do know is that it does make a universal weight loss approach obsolete.


Practical Implications Of Racial Differences In Metabolism for Weight Loss

race and weight loss considerations
The recommendation that African Americans should eat less than the average American & exercise more to lose weight is both flawed and impractical.


With these new findings in mind, the studies conclude that African Americans would need to eat less calories than the average American, and or be more physically active than the average American in order to reduce their body weight below that of the average American.[1] Recommendations for lower calorie intakes are problematic however, as a significant body of studies confirm that low calorie diets are not effective long term for the general public.[20,21,22] As such, a call for more stringent dietary practices and or more exercise for African Americans is somewhat impractical, since the general population is largely unable to adhere to the conventional daily dietary and exercise recommendations to begin with. Furthermore, lowering calorie intake can lower metabolic rate, as the body can go into a “starvation mode” to conserve as much energy as possible if energy intake is too low for a period of time. A protective response that saved our ancestors from hundreds of thousands of years of famines and inadequate food intakes, but one that hampers and frustrates our modern attempts to lose weight. Lowering calorie recommendations could thus make weight loss even less likely.


Recommendations for increasing exercise and physical activity levels are always welcome among the statistically small number of fitness enthusiasts who believe more time exercising is the universal answer to all weight and or health problems. But the realities of modern life makes even the current recommendations of 2 ½ hours of exercise plus 2 bouts of strength training difficult for most.[17] Real world studies affirm that the number one reason for lack of adherence to an exercise program is lack of time[18] and in an era where most Americans are unable to meet even the minimum exercise guidelines, it would be futile and unrealistic to recommend an increase for African Americans.


Practical Solutions For Dealing With Lower Resting Metabolic Rates

Both recommendations are not viable solutions and if resting metabolic rate accounts for 70-80% of total daily energy expenditure, the focus should thus be on increasing it. Apart from our organs, fat free muscle mass is the most metabolically active tissue in our body, and increasing skeletal muscle mass through resistance training leads to an increase in resting metabolism.[23,24] Skeletal muscle is also crucial for maintaining proper blood glucose levels and energy balance,[25] and increasing muscle mass through the use of high intensity protocols not only calls for shorter training times but also decrease body fat through excess post exercise oxygen consumption. [26,27]


How Relevant Is Lower Metabolic Rates Among Those Of African Descent?

does race affect weight loss west africans and west indians
West Africans & West Indians of African descent have far lower rates of obesity than African Americans.


The problem with this body of data is that it is difficult to translate lower resting metabolic rates into an actual cause of higher obesity rates in African Americans. We are hardwired to believe in causality, the idea that a single and easily understood event is responsible for a particular phenomenon, but as far as obesity is concerned, there is no single cause. Instead obesity is like a web of connecting environmental, genetic, dietary and activity related factors that make it occur and the evidence of lower metabolic rate is just one more strand on the web. All studies found a correlation between lower resting metabolic rates and African ancestry, however the greater the percentage of European ancestry the individual had, the higher the resting metabolic rate would be. This difference has been positively linked to single gene polymorphisms whose proportions vary by race, and each percentage increase in the proportion of ‘European’ polymorphisms among those who identified as African Americans corresponded with an approximate 1.5 calorie per day increase in resting metabolic rate.[4]


We identify ourselves using cultural and physical attributes as a method of inclusion in any particular race or ethnic group, however, without genetic testing there is no concrete way to know what proportion of gene polymorphisms we carry from any group. This is especially true among African Americans, who are the progeny of ancestors subjected to forced migration to the Western Hemisphere from Western Africa and enslavement for several hundred years. Circumstances that often makes accurate estimation of bloodlines difficult if not impossible without genetic testing. Thus it’s hard for anyone identifying as African American to know how relevant resting metabolic rate differences might be for them as an individual without DNA analysis. Furthermore, the prevalence of obesity and associated metabolic diseases is far lower among populations in West Africa and West Africans who have recently migrated to the United States [14,16,28] thus invalidating the possibility that a lower resting metabolic rate alone could be responsible for higher rates of obesity among those of African descent. Rates of obesity are on the rise in the Caribbean, which also has a large population of West African descent as a result of the slave trade, but are still not as high as among their African American counterparts.[14]  This confirms that physical activity, along with diet and physical fitness might be far more relevant- as are differences in social and economic living conditions.[6]


In almost three decades of working with hundreds of individuals from every region on the planet, I have never encountered any differences in weight loss progress or among those trying to increase muscle definition, that could be attributed to ethnic origin. One explanation could be that a system based on increasing muscle mass and activity levels while keeping calories within moderate but never low ranges, might invalidate any differences in resting metabolism as it would increase resting metabolism regardless. What we do come away with from this data set is that blanket diet and exercise recommendations for the general public are impractical at best and misleading at worst. Especially given differences identified among populations and that any program of diet and exercise should be designed with the individual in mind.

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

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

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

Please note that all material is copyrighted and DMCA Protected and can be reprinted only with the expressed authorization of the author.


Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson’s Naturally Intense High Intensity Training have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of the most sought after personal trainers in New York City. Learn more about his award winning personal training services here!



References for Does Race Affect Your Ability To Lose Weight:

1. N Sava-Sava, E Velasco-Mondragon, MB Hossanin, Y Bronner. Energy Expenditure Differs between Black and White Americans: Implications for Obesity Prevention Research. Food & Nutrition Sciences 2012

2. T. A. Sharp, M. L. Bell, G. K. Grunwald, K. H. Schmitz, S. Sidney, C. E. Lewis, K. Tolan and JO Hill, “Differences in Resting Metabolic Rate Between White and African-American Young Adults,” Obesity Research, 2002.

3. A. Luke, L. Dugas and H. Kramer, “Ethnicity, Energy Expenditure and Obesity: Are the Observed Black/White Differences Meaningful?” Current Opinions in Endocrinology, Diabetes & Obesity, 2007

4. T. M. Manini, K. V. Patel, D. C. Bauer, E. Ziv, D. A. Schoeler, D. C. Mackey, R. Li, A. B. Newman, M. Nalls, J. M. Zmuda and T. B. Harris, “European Ancestry and Resting Metabolic Rate in Older African Americans,” European Journal of Clinical Nutrition, 2011

5. C. L. Ogden, M. D. Carroll, L. R. Curtin, M. A. McDowell, C. J. Tabak and K. M. Flegal, “Prevalence of Over- weight and Obesity in the United States, 1999-2004,” Journal of the American Medical  Association, 2006

6. A Luke, R Durazo-Arvizu, G Cao, A Adeyemo, B Tayo, R Cooper. Positive association between resting energy expenditure and weight gain in a lean adult population. Am J Clin Nutr. 2006

7 C Weyer, S Snitker, C Bogardus, E Ravussin. Energy metabolism in African Americans: potential risk factors for obesity. Am J Clin Nutr. 1999

8. D Gallagher,J Albu,Q He, S Heshka, L Boxt, N Krasnow, et al. Small organs with a high metabolic rate explain lower resting energy expenditure in African American than in white adults. Am J Clin Nutr. 2006

9. GR Hunter, RL Weinsier, BE Darnell, PA Zuckerman, MI Goran. Racial differences in energy expenditure and aerobic fitness in premenopausal women. Am J Clin Nutr. 2000

10. F Javed,Q He, LE Davidson, JC Thornton, J Albu, L Boxt et al. Brain and high metabolic rate organ mass: contributions to resting energy expenditure beyond fat-free mass. Am J Clin Nutr. 2010

11. D Mishmar, E Ruiz-Pesini, P Golik, V Macaulay, AG Clark, S Hosseini et al. Natural selection shaped regional mtDNA variation in humans. Proc Natl Acad Sci U S A. 2003

12. DC Wallace. Mitochondrial DNA sequence variation in human evolution and disease. Proc Natl Acad Sci U S A. 1994

13. SL Wijers, P Schrauwen, WH Saris, WD van Marken Lichtenbelt. Human skeletal muscle mitochondrial uncoupling is associated with cold induced adaptive thermogenesis. PloS one. 2008

14. Wang Z, Deurenberg P, Wang W, Pietrobelli A, Baumgartner RN, Heymsfield SB. Hydration of fat-free mass: review and critique of a classic body-composition constant. Am J Clin Nutr 1999

15. National Health and Nutrition Examination Survey (NHANES) 2006

16. DA Schoeller, RF Kushner, WB Taylor, WH Dietz. Measurement of total body water: isotope dilution techniques. Columbus, OH: 1985.

17. 2008 Physical Activity Guidelines for Americans

18. Gilba MJ. High-intensity Interval Training: A Time-efficient Strategy for Health Promotion. Canada Current Sports Medicine Reports 2007

19. US Census Bureau, Personal income, age 25+, 2006 statistics forum

20. AJ Stunkard, M McLaren-Hume. The results of treatment for obesity. Arch Int Med 1959

21. J Kassirer, M Angell. Losing weight—an ill-fated New Year’s resolution. N Engl J Med 1998

22. RR Wing, JO Hill. Successful weight loss maintenance. Annu Rev Nutr 2001

23. LF Gaal, GA Vansant, IH Leeuw. Factors determining energy expenditure during very low calorie diets. Am J Clin Nutr 1992

24. GR Hunter, NM Byrne, B Sirikul, JR Fernández, PA Zuckerman, BE Darnell, BA Gower. Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring). 2008

25. AC McPherron, T Guo, ND Bond,O Gavrilova. Increasing muscle mass to improve metabolism. Adipocyte 2013

26. R Bahr. “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications”. Acta Physiologica Scandinavica 1992

27. A Tremblay et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Physical Activities Sciences Laboratory, Laval University, Quebec, Canada Metabolism.1994

28. World Health Organization. Energy and protein requirements. Report of a Joint FAO/WHO/UNU Expert Consultation. World Health Organization; Geneva: 1985

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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