Fitness Model Workout: Lais DeLeon

Nutrition.

Lais never skips breakfast – it's the key to a successful day. Her morning smoothie: cold black coffee, unsweetened almond milk, two scoops of protein powder, a handful of oats, a tablespoon of chia seeds, a tablespoon of natural peanut butter, and ice. This provides caffeine, healthy fats, complex carbohydrates, and protein for an optimal workout.

In the first half of the day, she eats more carbohydrates; for lunch, she prefers vegetables. Each meal contains 20-30 grams of protein (chicken, fish). Healthy fats come from fish, olive oil, and seeds. She excludes dairy products and limits gluten but recommends finding the foods that work best for your own body.

Recovery.

Sleep – 8-9 hours. One rest day per week is mandatory. Once every 4-6 weeks – a recovery week with reduced training volume (number of sets and repetitions).

Training.

Strength training is necessary for building muscle and shape. Lais works with heavy weights, close to her one-rep maximum.

Plyometric exercises (jump training) – incorporated from time to time for variety and to develop explosive power.

Resistance bands – used when she can't get to the gym (training at home or outdoors).

High-repetition training – also used for variety.

To reduce body fat percentage, Lais adds 30-40 minutes of morning cardio every day except Sunday.