Transformation Journey: Triathlete Augusto Penzo’s 24-Week Fitness Challenge

When Augusto Penzo approached me for help in getting fit and losing weight, we had an in-depth discussion about his goals and the approach I take with my athletes. The objectives were clear: become stronger, fitter, and healthier.

The results speak for themselves: from 168 lbs to 138 lbs in less than 4 months.

What a difference 24 weeks can make.

How Long Does It Take to Get Fitter, Stronger, and Healthier?


Instead, the key question should be —> How long will it take to eliminate the factors in your life that hinder your fitness and health goals? This is often the biggest challenge from what I have observed over the years. 

  • If your eating habits are poor—consuming the wrong foods at the wrong times, or eating late at night—losing weight and reducing unwanted fat will be difficult. Improving your diet is crucial for reducing inflammation and achieving overall health —> Diet Matters!
  • You can be fit and train for events, but still be unhealthy if your diet isn’t right. You cannot outtrain a bad diet. Many people believe they can eat whatever they want and still be healthy, but this is a misconception.
  •  Aerobic training offers benefits like fat oxidation, mitochondrial biogenesis, and capillarization. Strength training helps build and maintain muscles, which are important for insulin sensitivity and bone strength.
  • Aerobic training, combined with a balanced diet rich in healthy fats, proteins, and carbs, and low in sugar and processed foods, can transform your body into a fat-burning machine over time. Improved sleep quality and consistency in these habits are also essential.

Augusto says “If you had told me 4 months ago that I would be in the shape I am today, I would not have believed you,” says Augusto. “For me, it’s about doing the best I can every day, following Torsten’s advice and guidance, and being inspired by others who are on a similar journey.”

Augusto’s transformation is a testament to the power of dedication, proper guidance, and the right mindset. His journey highlights that with the right approach, significant changes can be achieved in a relatively short period.


Here’s a glimpse into the workout regimen that helped Augusto transform:

  • Monday: Swim and Core
  • Tuesday: Run and Lower body Strength Training
  • Wednesday: Active Recovery Spin and floor based yoga exercises & Mobility
  • Thursday: High-Intensity Interval Training (HIIT)
  • Friday: Swim and Upper Body Strength
  • Saturday: Bike 
  • Sunday: Run or Rest Day


A sample of Augusto’s daily diet:

  • Breakfast: Oatmeal with berries and nuts
  • Lunch: Grilled chicken salad with a variety of vegetables
  • Dinner: Baked salmon with quinoa and steamed broccoli
  • Snacks: Fresh fruit, Greek yogurt, and mixed nuts

How important is sleep in the fitness journey? 

Sleep is crucial as it aids in full body recovery (brain, muscles, gut..) and overall well-being. Aim for 7-9 hours of quality sleep each night.

Can I still enjoy my favorite foods while on a fitness journey? 

Yes, you can still enjoy your favorite foods in moderation. I think if you can achieve that 80-90% of your diet is rich in high-quality nutrients, then you can get away with 10-15% not-so-great foods. This is what moderation looks like in my opinion. In fact, finding healthy, satiating foods can be rather challenging, and it can take a while to replace bad habits with good ones. Take it step by step, and set yourself achievable goals. Do not expect to change everything overnight. For example, reduce sugar intake steadily every week a little bit.