Have you ever asked yourself, “Is now the time to make a change?” You’re not alone. Procrastination is the easy road. Leonard Benedetto’s health transformation journey could be your story. Real life challenges and his desire to create change cultivated extraordinary results — and can for you, too!

After dealing with his wife’s miscarriage, which led to their separation, divorce, foreclosure and his own major depression, Leonard struggled with shock, sadness and uncertainty about what the future held for him and his children. He wanted to change his life, but didn’t know where to start. He decided to join the gym on a day when there was no more room for excuses, waste, or procrastination. He signed up for a gym membership online and began solo workouts.

At the time, Leonard was 210 pounds (about 40 pounds overweight), eating fast food daily, spending all his downtime watching TV, no exercise and little activity with his children. Leonard’s first step involved getting to the gym.

Leonard stayed committed and motivated by his children, who were also going through a major life transition from the divorce. Learning he was a few heartbeats away from a heart attack after years of neglecting his health was a big wakeup call for Leonard — he needed to be healthy and strong for his kids. Leonard started his workouts with some cardio either by riding a stationary bike or jogging on a treadmill.  After doing that a few times, he increased the amount of time on each and started to incorporate weights by using machines to help build muscle mass. Leonard had no degree, certification or a fitness expert to guide him through his goals — just will and determination.

Leonard believes the most important aspect of continuing a healthy lifestyle is to stay true to yourself. Eating healthy is a reflection of one’s commitment. No one can control your success but you. It is important to answer questions like, Why did you choose to create change? What is your motivation? and set realistic short and long term goals.

Leonard’s ideal fitness goal was to lose 50 pounds and have fewer than 12 percent body fat along with being toned and muscular.  In order for Leonard to reach these goals, he had to burn over 15 percent body fat and gain muscle. These goals seemed incredibly challenging for someone that hadn’t exercised since high school. Leonard knew that he had to be realistic and take small steps. Each workout, his goals were basic: Run for 20 minutes on the treadmill, reach 20 miles on the stationary bike or use every upper body machine at least once. Along with trying new things, he added biking outdoors and hiking.

Like many people, Leonard hit some obstacles along the way through his transformation. One was portion control when it came to eating. Leonard loved pasta and would eat two full plates at a time. Recognizing this was important, and as Leonard learned to eat healthier options, eventually he began to shred the weight progressively: five pounds turned into 10, and then an astonishing 50 pounds!

Leonard eventually hit a plateau with his results. He lost body fat but was not gaining muscles mass or sculpting his body. He searched online for a personal trainer that would stick with him throughout the journey, and found Jolene Goring. After a few emails back and forth, Leonard decided to work with Jolene to help transform his body from ordinary to extraordinary. Leonard and Jolene worked out a 12-week plan to lose additional body fat, build muscle mass, develop his abs and have overall definition with his upper body.  In order to accomplish this, Leonard knew he had to get outside of his comfort zone in the gym but also with his eating habits.

Every two weeks he met with Jolene to review his measurements: body fat percentage, body mass index and muscle weight by arms, legs and trunk. With each set of measuremenst, it was revealed Leonard decreased body fat percentage, increased muscle mass and gained weight. By week eight, Leonard had already reached his body-fat percentage goal to be under 12 percent by coming in at 11.6 percent. This was a huge accomplishment for Leonard after weeks of staying committed to Jolene’s fitness and diet plans.

Here are a few examples of Leonard intense workouts that proved to burn fat and increase muscle mass. (Always consult your physician before starting your own new diet or workout plan.)

Day 1 – Chest & Back

• No rest between exercises and sets. Keep your tempo going throughout the whole workout. Complete 3 sets of each below except for the pushups and 20 minutes cardio.
• 5-10 Minute Cardio Warm-up
• Dumbell Chest Press X 8 reps
• Dumbell Chest Fly X 8 reps
• 15 Box Jump
• Bent Over Row X 8 reps
• Basic Crunch 30 reps
• Lateral Pull Down (Bar to chest) x 8 reps
• Finish with pushups till failure
• 20mins of stead cardio (Bike, Treadmill or Rowing Machine)

Day 2 Legs

• No rest between exercises and sets.  Complete 3 sets of each below.
• 5-10 Minute Cardio Warm-up
• Sumo Squats X 15 reps
• Deadlifts X 15 reps
• Lunches  X 10 per leg
• Abs – Crunch on ball with feet on wall X 15 reps
• Abs – Tuck on ball X 15 reps
• Finish with 5 minute cardio cool down.

Day 3 – Bi/Tri

• No rest between exercises and sets.  Complete 3 sets of each below except for the pushups and 20 minutes cardio.
• 5-10 Minute Cardio Warm-up
• Bicep Curl 7’s (7 full, 7 lower half, 7 lower half, 7 full)
• Tricep dips on bench X 15 reps
• 15 Box Jumps
• Bicep curls X 8
• Tricep Pulldown with machine X 8 reps
• Basic crunch X 30 reps
• Finish with Abs Rope Pulldown until failure
• 20mins of stead cardio (Bike, Treadmill or Rowing Machine)

Day 4 – Shoulders/ABS

• No rest between exercises and sets.  Complete 3 sets of each below.
• 5-10 Minute Cardio Warm-up
• Should Press X 8 reps
• Abs – Crunch on ball with feet on wall X 15 reps
• Kettlebell swings X 1 minute
• Abs – Tuck on ball X 15 reps
• One arm side raise X 8 reps
• 15 Box Jumps
• Finish with Abs Rope Pulldown until failure
• Finish with 5 minute cardio cool down.

Day 5 – Rest Day

Day 6 – HIIT

Complete a HIIT (High-intensity interval training) for 20 minutes.  Then have a cheat meal right after you finish your HIIT but keep it under 2000 calories.

Leonard’s diet plan was basic and straight forward.  He removed excessive plates of pasta, fast food, junk food with high protein meals which included a lot of chicken, protein shakes, protein bars, fruits and veggies.

An example of what Leonard’s meal plan looked like for one day is below:

6:30 AM – 30 g protein (Egg Whites), 25 g carb (1/2 Dry oatmeal), 1 TBSP peanut butter
8:30 AM – 30 g protein (Whey Protein shake)
11 AM – 30 g protein, 25 g carb (Chicken and ½ cup rice) &  (½ cup green veggies)
2 PM – 30 g protein, 25 g carb (Chicken and ½ sweet potato), 1 TBSP peanut butter
4 PM – 30 g protein (½ cup green veggies)
7 PM – 30 g protein (½ cup green veggies)
9 PM – 30 g protein

Leonard’s results were phenomenal and inspiring to others. All of the hard work had finally paid off: He felt the best he had ever felt in his entire life, and had a six pack to show off!

Leonard is a new person and enjoying life with his children.  He now has the energy to do things with his kids all the time and not just when he has the energy.  He enjoys taking his kids hiking, long bike rides and anything out doors where he can enjoy the beautiful Arizona weather.  He’s a very active father and even volunteered his time to coach both his children’s soccer teams this Spring.

Leonard wants to share his success story with others who may be experiencing similar challenges in life — to inspire them to never give up. The key is to surround yourself with positive supportive friends and family that will help you through your transformation. Get that healthy start now.  Yesterday you said you would start tomorrow. Make now the time you say, “I’ll start today.” You won’t regret it.

If you’re looking for inspiration during your own journey, you can visit Leonard’s Facebook page at www.facebook.com.