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This guy lost 10 stone and entered a physique competition

If his Instagram wasn’t canada goose outlet black friday sale peppered with the occasional ‘before and after’ shot, you would never guess that, nine years ago, Mark Ludlow was anxious, insecure, and canada goose uk weighed 23.5 stone.

His feed might now be filled with shredded photoshoots, canada goose outlet germany technique tips and inspirational quotes, but the 36 year old personal trainer and life coach is all too familiar with the challenges transforming your body can bring. Why? Because he’s done it twice.

At the age of 21, Ludlow was “anxious, socially awkward, and very overweight”. Breakfasts were typically of the full English variety, piled high with sausages, bacon, fried eggs, tin of baked beans, toast, hash browns and mushrooms, putting his canada goose outlet official heart and his health at risk.

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Canada Goose online Lunch consisted of chicken and stuffing sandwiches, sausage rolls and crisps, while dinner served up buy canada goose uk southern fried canada goose outlet location chicken burgers, chips and onion rings. Ludlow snacked on large bars of chocolate, donuts, and Victoria sponge cake, washed down with Coca Cola, Fanta or Sprite. Canada Goose online

(Related: Want to lose weight? Cut back on these foods)

buy canada goose jacket cheap “I was an emotional eater and drinker at that time,” he explains. “I canada goose shop uk suffered from low self esteem, I really lacked confidence, and my way of dealing with those things was to eat and drink and smoke.” buy canada goose jacket cheap

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canada goose clearance The final straw during a night out in Dublin’s Temple Bar neighbourhood, after Ludlow faced rejection from a women for canada goose outlet store quebec “the umpteenth time”. canada goose clearance

(Related: 8 exercises that will improve your sexual prowess)

canadian goose jacket “I remember sitting on the kerb outside of our hotel with one of my mates at about 3am and I burst into tears,” he recalls. “I had enough. I thought if canada goose outlet in montreal I lost weight it would make me feel better about myself and I wanted to be more successful with the opposite sex.” canadian goose jacket

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Ludlow caught wind of the Atkins diet, and was attracted by the idea of being able to eat many of the canada goose jacket outlet uk same foods, providing they were protein sources and no carbohydrates. He began exercising, first walking around the block, and then, as he became fitter, started to complete “very basic bodyweight circuits at home 30 seconds of exercise, 30 seconds of rest”.

canada goose coats Soon he felt confident enough to go to a gym, where he’d canada goose outlet vancouver use the weight machines and then complete HIIT intervals on the cross trainer and rowing machine. He lost 8 stone in 11 months and got himself a girlfriend. But there was a catch. canada goose coats

“Although I was slim, I lost a lot of muscle as well as fat,” explains Ludlow. “And because I lost the weight very quickly I had quite a lot of excess skin. In a t shirt I looked skinny, but if you pulled it up I was like a loose balloon.”

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This health kick, unfortunately, wouldn’t last. Six years passed, and by the time he canada goose canadagooseoutlete outlet in new york was 27, Ludlow had eaten himself back canada goose outlet winnipeg to his starting weight, broken up with his girlfriend and lost his job.

Canada Goose Parka “I was back to square one,” he admits. “I still had a lot of the insecurities that I had growing up. The first time I lost the weight I didn’t deal with those properly. This time I just wanted to feel better canada goose parka outlet about myself. I was sick to death of having these self deprecating negative canada goose outlet store uk thoughts about myself.” Canada Goose Parka

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cheap Canada Goose Ludlow took a “much more holistic approach”. He made healthier food choices, and used an online calorie calculator to make sure he was always in a deficit. He started walking again though “not for long, because I had an element of muscle memory” before starting on complex circuits, building up to “Insanity style” workouts lasting 40 60 minutes. He also focused on improving his mental health as canada goose stockists uk well as his physical. cheap Canada Goose

(Related: 6 ways to improve your mental health)

Canada canada goose outlet Goose sale “I got into a lot of self development techniques on how to think more positively and deal with my coping mechanisms,” says Ludlow. “I wanted to know why I kept making the same mistakes. It made the practical canada goose outlet in vancouver steps of losing weight with nutrition and exercise so much easier.” Canada Goose sale

Ludlow canada goose outlet new york city lost eight stone and became a personal trainer. He was “slimmer, but didn’t have a six canada goose outlet locations in toronto pack or really deep cut aesthetics”. He resolved to lose another two stone, filming the process to create a transformation video for YouTube.

Canada Goose Outlet “I took a much more scientific approach with my nutrition,” he says. “I was eating canada goose outlet edmonton a lot of clean carbs oats, rice, sweet potato and then a lot of lean protein like chicken breast, tuna, and salmon.” Canada Goose Outlet

(Related: Does fasted training actually help burn fat?)

canada goose black friday sale Ludlow began weight training five times a week, interspersed with “a lot of fasted cardio”; walking on a steep incline starting at 30 minutes and building it up to 50 minutes. Within three weeks, he had built more muscle and had a six pack. canada goose black friday sale

canada goose clearance sale With the transformation complete, Ludlow was more motivated than ever, and continued a six month cycle of bulking and cutting. His ripped new figure caught the attention of his colleagues, who suggested he enter the Miami Pro physique competition. “I thought, ‘I’ve got nothing to lose’,” says Ludlow canada goose clearance sale.

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