A lot of people are still more concerned about their weight than their actual shape/form/look. The most common thing people say when you ask them about their goals is that they want to lose weight. I can only agree with this if your weight is actually causing you some sort of bodily harm, for example, pains, strains and lack of mobility which hinders you from doing certain activities. I want to touch on something that most people don't realise when it comes to gaining and losing weight and that's water retention. If you're on a reasonably high carb diet you will store more water in your muscle. When the body stores glycogen, it stores 1 gram of carbohydrate to about 3 grams of water (2.7 to be more precise). When people go on so called LCHF (low carb, high fat) diets they lose weight instantly thinking that it's actually fat they are getting rid of but in most cases it's mostly or just the water that slowly leaves your body. If you on the other hand go from a low carb diet and change to a high carb diet, you will gain weight automatically. My record gain when going from a low to high carb diet is almost 10kg from morning to evening. Most people don't believe me when I say this, even after I've explained the extreme conditions before the carb load.


The pictures above (sorry for the poor quality) are taken on the same day, the day of my first competition. In the first picture I weigh 88.4kg (dehydrated) and in the second one I weigh right above 98kg. That's after a good carb load plus loads of water followed by a Brazilian all you can eat BBQ plus desserts and candy/chocolate till I had to lay down. My reward for all the hard work I had put in....

Another big reason for storing more water is your salt intake. Ever felt extra thirsty after having loads of salty food? There's a reason for that and it's called balance. Everyone should have a balanced salt intake, so if you cook your food from scratch, make sure you add salt. It also makes the food taste better. I can go on forever about this subject, but my main point is that your main goals shouldn't have to do with weight, but for example increased strength, performance, how you feel and how you want to look. I must say that during a longer cut it can be good to keep track of your weight to make sure you're not going down to quick or that you're actually slowly gaining weight.

Remember that your most accurate weight is first thing in the morning after visiting the toilet and it also has to be the day after a normal day of food, (not the day after some sort of binge/refeed/high carb day)

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Nothing beats training in a proper old school bodybuilding gym that has seen its fair share of legends. Panther's Gym is run by UKBFF judges Sean and Helen O'Reilly and it's located out in Uxbridge. Had a light, but great session at Panther's prior to my first stage show in 2013. Sean and Helen run stage ready courses for anyone that wants to compete. These courses are essential to do if you want to place in one of the UKBFF shows. I did some private posing practise this day and I sure learned a lot! Nerves will always play a big part once you get on that stage, but it's like you say, "practise makes perfect". I feel I should have practised more before my competition, but there was not enough time unfortunately. As opposed to bodybuilding, the posing routine in Men's Physique has to look effortless.


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On the 8th of August in 2013 I entered my first UKBFF Men's Physique competition in a little town in southern England called Dorchester. I was so excited to finally get to show all my hard work and dedication on a stage together with people sharing my passion for fitness. I must say that I was really nervous as well, since I would have six professional judges sitting in front of the first row scoring my performance. Men's Physique had already become quite popular and my competition was no exception. I got to share the small stage with 13 people, all with great physiques. Unfortunately I didn't place in my first competition, but I learned a lot and got loads of great constructive feedback. It was back to the drawing board to make sure I looked even better for my next show.

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My name is Martin Bundsen and I'm a professional lifestyle, fitness and transformation coach, UKBFF Men's Physique competitor, nutrition expert, fitness model and celebrity personal trainer with over 20 years experience.

I found my love for the gym at the age of 13. Since then I've researched and studied everything within the field of fitness. In 2008, after finishing my Master in Business at Stockholm University, I decided to move to London. London was tough in the beginning and after almost eight months without a real job, a not so healthy lifestyle and with no gym membership, it was time to make a change. I started working at a local private gym and changed my unhealthy lifestyle completely. One of my best friends and training buddies from my high school years already lived in London. Much like me, he had always studied and experimented with different types of training methods and diets, but I soon realised that his knowledge was on a whole different level then mine. I decided to let him coach me and the transformation began. My main focus was improving my squats and deadlifts and my first goal was to get below 10% body fat according to a caliper reading. I continued researching websites, read books and articles on how to optimise my training and diet. Another friend of mine was working on his PHD at Karolinska Institutet, one of Europe's largest and most prestigious medical universities located in Stockholm. He was studying everything that had to do with weight gain, weight loss, genetics, diets and training methods. With access to the most recent research/studies I started to perfect both my training and diet programs.

My Transformation

During the first 6 months, I went from almost 30% body fat, weighing more than 120kg to weighing around 95kg with 15.2% body fat. My leg strength doubled and my upper body strength increased a lot as well. The expression “Better Every Year” was coined and the race was on. After being coached for almost two years I felt I had gathered all the information I needed, but continued to study a lot and exchanged ideas with my former coach. I started to see results that were far better than I ever could have imagined, even better than my coach’s. I soon took that extra step and I've now competed in Men’s Physique twice, I've signed with the UK’s best fitness modeling agency, I've coached and helped many other people to achieve their dream body and I've trained A-list celebrities and business professionals from around the world. I've managed to maintain a great physique for the last six and a half years, making small improvements every year like our expression “Better Every Year”. I can now honestly call myself a fitness expert, an expert who’s constantly looking for better ways to help you become the best you can be!

Through the years I've shared the gym with A-list celebrities such as Chris Martin (Coldplay) who calls me He-Man, Jeremy Piven, most known from Entourage, Gwen Stefani, Gwyneth Paltrow, Cameron Diaz, the band Muze, Josh Hartnett, Jason Statham, just to name a few. I was also actor Nick Frost private personal trainer and nutritionist for the movie "Cuban Fury", where I helped Nick lose over 20kg in less than three months.

Since my transformation started I've come back to the same place around the same time every year to take a picture. From thumbs up softy in 2008, weighing around 120kg to a cut swimwear model measuring around 4% and weighing around 90kg for the last three years. Let's see which colour I pick for this years photo shoot and fingers crossed the weather will be okay as well.

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