Ben Morgan has revealed the punishing training regime that helped turn him from a part-time builder, part-time rugby player into a full England international.

The Scarlets number eight weighed nearly 21 stone when he was signed by the Welsh region, but was then made to drag sleds around the Parc y Scarlets and he wore weight vests on the running machine, breathing only through a snorkel.

Two and a half years later, Morgan is 18st 3lb and a capped international, and he said: "It was great the Scarlets took a chance on me but getting fit was crucial. When I first went down there I was 132.5kg (20st 8lb). That's quite big."

He added: "It took two and a half years of hard work, dragging sleds around the stadium, wearing a snorkel on a running machine to get me into condition.

"I had no idea what food was good and what was bad. At the time I was working on a building site and basically eating whatever I wanted.

"Diet is such a crucial part of the game that I had to adjust that as well as doing the extra training. I've gone from being completely part time to being full time."