The first Brazilian girl on our website. Lais DeLeon became a model at the age of 19, around the same time she seriously took up training in the gym. She has never competed in sports but is one of the most famous girls in the industry.
A fitness girl with sculptural forms is included in the rating of popular fitness models of our time. Despite the pumped-up muscles, Lais DeLeon looks feminine and sexy.
In order to emphasize the dignity of the figure, the girl poses in tight clothes and a bikini. Looking at the athlete’s pleasant roundness, no one has any doubts about the benefits of strength training.
Lais DeLeon began working as a model at the age of 19. At the same time, she became interested in fitness. She has never participated in sports, and despite this, she is one of the most famous fitness models. About a million fans have subscribed to her Instagram profile.
Lais has been hired as a fitness model by such well-known sites as bodybuilding.com and CutAndJacked.
|Date of Birth||September 13, 1987|
|Place of Birth||Sao Paulo, Brazil|
|Residence||Albuquerque, New Mexico, USA|
When asked how she managed to develop such buttocks, the Instagram star replies that it is partially due to genetics, but diet and gym work helped to model the shape.
Lais DeLeon Road to Glory
Lais was born in Sao Paulo, Brazil. Later, the girl and her parents moved to Albuquerque, New Mexico.
At the age of 19, she began working as a model and train hard. Despite her pumped body and gorgeous parameters, the girl did not participate in a fitness bikini.
“By the example of others, I saw what stress they experienced. I do not get the point of it. I like to inspire others and prove by my own example that you can stay in great shape all year round.”
Her beautiful appearance and figure allowed her to win the attention of fans as well as brands. Around the same time, she began to get involved in classes in the gym.
To keep in shape a beautiful figure, Lais became interested in fitness and subsequently achieved such results that she began to be considered one of Brazil’s most beautiful fit babies.
Further more. Today she is known not only in her own country but also in other countries of the world. This was also facilitated by social networks, where Lais DeLeon maintains her accounts.
Interest in this girl is quite justified. DeLeon looks stunning and interesting both for ordinary users of the social network who subscribe to the most striking beauties and for those who are involved in sports and fitness.
With such parameters of the figure, she acts on her viewers as a motivating factor. Having looked at the figure of this girl, many have a desire to visit the gym in order to remove unnecessary things, to put themselves in order.
Lais DeLeon currently lives in Albuquerque, USA. She is engaged in fitness and continues to delight her subscribers with more and more new photos.
In addition to Instagram, Lais DeLeon uses other social networks to promote her name, personal brand, and activities.
- Lais DeLeon Instagram: https://www.instagram.com/laisdeleon/
- Facebook: https://www.facebook.com/LaisDeleon/
- Twitter: https://twitter.com/Lais_DeLeon
- YouTube channel: https://www.youtube.com/c/laisdeleon
- Personal website/app: https://laisdeleon.plankk.com/
Lais DeLeon Diet
Fitness girl does not count every calorie but carefully chooses products.
“If you don’t throw fuel into your body in the morning, you can’t count on quality training.”
She starts the day with warm water and a protein shake. Cold coffee dilutes with almond milk, puts a handful of rolled oats, 2 liters each, sports supplements, and peanut butter.
For each meal, she eats 30 g of protein, 100 g of slow carbohydrates. Also, she loves poultry, fish, sprouted seeds, and does not eat dairy products.
Some nutritional guidelines that Lais DeLeon recommends to follow:
- A hearty breakfast is very important! Lais DeLeon takes a glass of pure water and Omega 3 in the morning and then makes herself a protein smoothie from coffee, almond milk, two scoops of protein, oatmeal, a tablespoon of chia seeds, a tablespoon of peanut butter, and ice.
- Most of the carbohydrates should be eaten in the morning, and then there are more vegetables in the diet.
- Each meal should contain 20-30 grams of protein, preferably from natural sources like chicken and fish; slow carbohydrates like brown rice and whole grains. Don’t forget about healthy fats from fish, olive oil, and various seeds.
- Leave in the diet only those dishes that your body accepts well (no allergies, bloating, etc.). To do this, you need to experiment and perhaps even resort to the services of an allergist. Lais DeLeon, for example, has minimized the use of dairy and gluten products for this reason. However, this does not necessarily mean that these products are not right for you.
Lais DeLeon Workout
Fitness hottie admits that training brings her pleasure, and she “gets an orgasm from the results.” For productive work, she advises:
- Start training with a 10-minute warm-up. For this purpose, the model uses an expander, lateral raises on a simulator with minimum weight.
- Go straight to strength training and basic exercises. “As long as there is a lot of energy, it is easier to squeeze the shells. These exercises work a lot of muscles at once and save time. “
- Do not work with heavy weights for 5 reps. “Better to remove a couple of discs and bring the number of reps to 10 in each set.”
Lais DeLeon’s priority is shoulder exercises. She often performs lateral dumbbell raises without lifting them up to 90° to pump the delts. For the volume of the shoulders, the girl performs 10×4 repetitions, working with the light weight.
The program includes:
- upright row;
- rotation with an expander;
- stretching the tape;
- standing bench press;
- dumbbells bench press;
- lateral raises;
- seated Arnold press.
The next day, the girl trains her chest and shoulders. On the third – the abs, on the 4th, she conducts a circuit training of the lower part of the body. Then there are pulls on the back and arms. The weekly split ends with a high-interval workout with an emphasis on plyometric exercises.
Lais often corrects programs.
“If for some reason I can’t get into the gym, I train at home with an expander. The main thing is not to miss the session and not give yourself indulgences.”
To reboot, after 1.5 months of work in the gym, the athlete allows herself a week’s rest.
Top 6 Tips from Lais DeLeon
Building the physique of a fitness model isn’t all about cutting back on carbs and cardio. Lais DeLeon’s professional advice will help you pave the way for a slim and strong body!
Lais DeLeon Instagram Secrets
Ever wondered how to create a fitness model’s body? If monotonous and boring cardio sessions in the company of restrictive diets come to mind, it’s time to dispel myths and start with a clean slate. Everything is much more interesting and dynamic!
Instead of rushing into an embrasure without a clear plan, follow the advice of the professional fitness model Lais DeLeon for training, nutrition, and recovery. Then try her weekly workout plan to get your body in perfect shape worthy of a magazine cover!
#1. Start with breakfast
Many people think that life as a fitness model involves severe calorie restriction and even skipping meals, but this is far from the case! For example, Lais DeLeon never skips breakfast and considers it the key to a successful day. She is very responsible for her morning meal, which energizes her for workouts and the whole day ahead.
“I start the day with a glass of water and an omega-3 supplement and then refuel with my own protein shake,” Lais says. “For my morning shake, I use cold natural coffee, unsweetened almond milk, two scoops of protein powder, a handful of oatmeal, a tablespoon of chia seeds, a tablespoon of natural peanut butter, and ice.”
All of this may sound like an odd mix of ingredients, but in fact, a balanced blend of caffeine, healthy fats, complex carbohydrates, and protein is perfect for a morning topping. First-class fuel prepares DeLeon for training and ensures that she can train at maximum RPM.
“If you don’t refuel in the morning, your workout is far from perfect,” she explains.
#2. Eat fresh and nutritious meals
When the morning meal is over, DeLeon continues to diet wisely. “Usually, I cook stuff ahead of time, so I can have something to eat on the go. I prefer to eat freshly cooked meals as often as possible,” she says.
“I think fresh food tastes best, and if you like your food, it will be easier for you to stick to your meal plan.”
Lais tries to eat more carbohydrates in the morning and prefers vegetables for lunch. This gives her strength and energy at the beginning of the day when it is most needed and allows her to burn fat during periods of less activity.
When it comes to protein and fat, Lais has no favorites. “I always try to make sure all of my meals are protein sources and tend to contain some amount of healthy fats,” she says.
Instead of dramatically cutting calories in an effort to lose weight, eat like a fitness model. Make sure your meals contain 20-30 grams of complete protein from natural sources such as chicken or fish. Eat slow, complex carbohydrates like brown rice and whole grains on your menu. Don’t overlook the healthy fats of fish, olive oil, or nutrient-rich seeds.
#3. Find the best foods for your body
Certain foods can cause bloating, water retention, and even allergic reactions. To solve the problem, DeLeon recommends finding the foods that your body absorbs best. While this will take some experimentation or even visiting an allergist, you will eventually be able to identify and remove foods from the menu that drain you and get in the way of your goals.
“I try to eliminate dairy products from my diet,” DeLeon says, arguing that the products in this category are not very suitable for her. “I also limit gluten and try to choose carbohydrate sources like sweet potatoes and brown rice.”
While gluten and dairy products are not suitable for Lais Deleon, they may be good for you. Remember that every body reacts differently to certain foods, and try to find the best options for you. Pay attention to how you feel after a meal, and remove foods that may be causing problems from your diet.
#4. Get enough sleep
No matter how busy Lais DeLeon’s schedule is, she always tries to find time to relax.
“Let your beauty sleep,” she says. “During sleep, the body recovers from the hard work done in the gym, so a good night’s sleep will ensure that the next workout is great.”
DeLeon recommends sleeping eight or even nine hours. While this advice is sometimes difficult to implement – especially on days when she has to get up before dawn – she is willing to make these sacrifices to achieve her goals.
#5. Get out of the gym
Too many people think that you need to go to the gym almost every day to create a fitness model’s body, but this is not the case. The body of a fitness model is created through competent training and not necessarily exhausting.
“I truly believe that recovery time is just as important as training because recovery is the key to progress,” she says.
If you constantly wear yourself out, your body will not respond properly to stress.
“It’s important to understand that when you exercise, you destroy body tissue,” says DeLeon. Without full recovery, this can lead to overtraining.
In addition to at least one rest day per week, Lais DeLeon recommends planning one recovery week every 4-6 weeks, during which you reduce the volume (total number of sets and repetitions) of the training load. This will allow you to progress and build your dream body in the long run, rather than in short bursts.
#6. Add variety to your workouts
When it comes to training, DeLeon is not afraid of change. Strength training is necessary to build the silhouette and muscle of a fitness model, but it is not the only type of workout on her plan.
“Undoubtedly, to see outstanding results, you need to work with heavy weights,” she reveals. “But don’t be afraid to deviate from the plan from time to time.”
While she enjoys working to the edge of the one-rep max, DeLeon also likes to include plyometric exercises, an expander, as well as multi-rep training from time to time.
Training flexibility will help you stick to your plan, no matter the circumstances.
“Some days, my schedule is so tight that I can’t get to the gym. Then I grab an expander and train outside or at home,” she says. “There is no excuse for skipping a training session. “
Due to constant travel, DeLeon has to be creative with training and available equipment. She has a strategy for all occasions.
Very often, her training plan comes down to time management. “Spend time planning your training schedule for the coming week, and you’re more likely to complete them all,” the fitness girl concluded.
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