This archive report was first published on 14 August 2019.
From Anxiety to Lean Physique: Kai Barlow's Fitness Journey ¶
Published on August 14, 2019
Kai Barlow, a 22-year-old bartender from London, was struggling with anxiety and depression after a bad breakup. His sleep and diet suffered, and he found it hard to get out of bed. However, he discovered that exercising lifted his spirits, even if only temporarily.
Barlow started experimenting with various workouts, including yoga, spin, HIIT, distance running, and resistance training. His mental health issues led to rapid weight loss, but he also lost muscle mass. When he returned to school, he resolved to pack on more muscle.
Barlow began hitting the gym five or six days a week, with full-body workouts, and eventually split his workouts into back, chest, legs, and shoulders. He prioritized the seven main movements: pullups, dips, rows, military presses, deadlifts, squats, and bench press.
As for diet, Barlow initially just tried to eat healthier food, but he soon started counting his calories with a food scale and an app called Nutracheck. He also stopped drinking, which worsened his mental health. His diet and workouts eventually helped him become extremely lean, with a body fat percentage of 11 percent.
Barlow's experience and knowledge as a sports science student helped him make quick gains. In about six months, he gained more than 17 pounds while dramatically increasing his lifts. He credits cold showers and motivational videos on YouTube for helping him push through tough times.
To anyone going through similar struggles, Barlow advises: 'Hang in there.' Each small step can lead to huge marginal gains in the long run.
