Amateur Fitness Competitor of the Week: Leha Long

Amateur Fitness Competitor of the Week: Leha Long! - Pics and info and more!
  • Name: Leha Long
  • E-mail: lehaslong@yahoo.comq
  • Age: 40
  • Where: Atlanta, GA
  • Height: 5'6"
  • Weight: 120 lbs
  • Years Bodybuilding :2
  • Favorite Bodypart: Abs
  • Favorite Exercise: Abs
  • Favorite Supplements: Multi-Vitamin

How Did You Get Started?

I've always been active with cheerleading and softball as a child. After I graduated from college I joined a gym, however, I wasn't seeing the results I wanted. I was spending relentless hours at the gym, so I hired a trainer, and he helped with reshaping my body and with my diet.

I didn't realize that you can get better results with eating smaller meals and not having to spend hours at the gym. What motivated me to start was going to the beach and seeing some women who were toned in their bikinis. I wanted to look like that too! I've wanted to challenge myself with entering a fitness contest, so I became even more serious over the past two years.

I started dieting and training like a competitor with my trainer's help. I have competed in four bikini competitions now, and I'm getting ready for my fifth one in July.

Leha Long
+ Click To Enlarge.
Leha Long

What Workout Plan Worked Best For You?

I workout 5-6 days a week. I try to do cardio 4-5 days a week. I am not afraid of weights, so I lift very heavy and push myself. I focus on one or two body parts each day and throw in abs exercises twice a week.

Here is what a typical week looks like:

Day 1: Legs/Abs
Day 2: Shoulders
Day 3: Back/Chest
Day 4: Arms
Day 5: Glutes/Legs/Abs
Day 6 And 7: Off


I try to change up my cardio to keep from hitting a plateau. I sometimes will do 15 minutes of one machine such as the treadmill, then 15 minutes on the elliptical, and another 15 minutes on the bike. I like to take classes too like spinning. Classes are fun and keep me from getting bored.

Leha Long
+ Click To Enlarge.
Leha Long

What Nutrition Plan Has Worked Best For You?

I eat a lot of lean protein, vegetables, healthy fats, and healthy carbs. In order to keep my metabolism high I eat every 2.5 to 3 hours, and I eat 6 small meals everyday. I drink a lot of water and 1-2 cups of black coffee too.

A typical day looks like this:

Mid-Morning Snack:
Mid-Afternoon Snack:
Late night snack:
Leha Long
+ Click To Enlarge.
Leha Long

What Supplements Have Given You The Greatest Gains?

Glutamine and glucosamine. I have bad joints, and I can tell they both have helped me a lot. It's easier to train now that I'm taking it. I'm able to lift heavier and not feel the pain. I also use Optimum Nutrition's protein powder, vitamins, BCAA's, and multi-vitamins. I take all of these supplements everyday in the morning according to the bottle's instructions. Here is a typical day of when I take my supplements:

Morning & Before Bed:
Twice Daily:
Throughout The Day:
Before Bed:

Why do you love Bodybuilding?

I love the challenge, and I know it's good for me. I'm in the best shape of my life, and I love inspiring others also! I have met some very inspiring people in this industry. It's not easy, but it's what I love, so it comes natural for me. I think it's awesome to go to a show and see a 65 year old man up on stage.

I think a lot of people think that getting older means that life is over, and I want to inspire people that I'm in the best shape of my life and feel better than ever!

What Motivates You To Follow A Healthy Lifestyle?

A lot of my family didn't exercise or eat healthy, so I want to change that cycle. Fortunately, my parents made sure I ate healthy and took my vitamins, so I've always had a healthy lifestyle.

Also, now that I'm a fitness competitor/model knowing that I'm going to be on a stage in front of a lot of people who are looking at my body is definitely a motivator! If I have a photo shoot coming up then I definitely make sure my diet is clean and I'm getting my workouts in. I am doing this for myself. I love the way my body has transformed, and I have lots of energy.

What Made You Want To Achieve Your Goals?

I was raised in a very encouraging and positive family. When I make a decision I go for it! It's a passion of mine and, I've done so much within the past two years with fitness. I've been very blessed the past two years with competing, becoming a writer, and a model.

Fortunately, I have met a lot of my goals already! One goal was to be a writer/model for a fitness magazine, and the other was to be in Oxygen magazine. I have been blessed with both!

Leha Long
+ Click To Enlarge.
Leha Long

What Are Your Future Bodybuilding Plans?

I write for magazine and model for them as well. I want to spread the word about this wonderful magazine and watch it grow! We are set apart from others because we have talented medical people as well as athletes who are writing for us. I am also proud to say I'm with Team Bombshell. I love this group!

I want to continue being a part of this wonderful group of women who motivate me as well. I would love to get my pro card one day too! I also would like to write a cookbook. This is how I got started writing. I ate the same thing everyday for my first competition. I became bored with food, so I had to become creative. I started writing my own recipes which has led me to become a writer for and for other people who want to eat healthy.

What One Tip Would You Give Other Bodybuilders?

Make sure you hire a trainer that is reputable and can help you with your goals. Make sure you are eating clean. Diet is so important with this profession. I would suggest hiring a posing coach as well. I didn't for my first competition, and it showed. I was angry at myself for not practicing like I should.

I wanted confidence on stage, so I hired a posing coach and luckily I placed in my next competition. Make sure you start training and dieting at least 3 months before your competition. Last, but not least, don't go into this unless you are 110% dedicated!

Who Are Your Favorite Bodybuilders?

I love Jamie Eason, Ava Cowan, and Nicole Wilkins Lee. They are all very successful and inspiring women. These women show that lifting weights can be feminine and sexy.

What Features Do You Use On

I am on BodySpace, and I enjoy viewing other athletes' profiles. It motivates me! I also enjoy reading the informational articles on the website. I have learned so much from using this website. I also use the shopping tab a lot!