Lais DeLeon's Fitness-Model-Body Workout Plan!

Building a fitness-model physique isn't all about low carbs and cardio. Learn how to sculpt a lean, strong body with Lais DeLeon's pro tips and training plan!

Have you ever wondered what it takes to sculpt a fitness-model body? If enduring long bouts of uninspired cardio or following a restrictive diet come to mind, it's time to dispel those misconceptions and start fresh. The process is much more exciting and dynamic!

Instead of attacking your goal without first establishing a solid plan, follow pro fitness model Lais DeLeon's essential training, nutrition, and recovery tips. Then, try her weekly workout plan to whip your body into cover-worthy shape!

1

Start With Breakfast

Many people seem to think that living like a fitness model involves drastically restricting calories and possibly even skipping meals, but this couldn't be further from the truth! Instead of neglecting breakfast, for example, Lais DeLeon knows that this meal is essential to building a successful day. She takes it seriously so she has the energy to crush her workouts and hit the day running.

"After starting my day with a glass of water and an omega-3 supplement, I like to fuel it with a homemade protein smoothie," Lais says. "I make my breakfast shake with cold-brew coffee, unsweetened almond milk, two scoops of NLA For Her Chocolate Eclair protein, some raw oats, a tablespoon of chia seeds, a tablespoon of natural peanut butter, and ice."

Lais DeLeon knows that this meal is essential to building a successful day. She takes it seriously so she has the energy to crush her workouts and hit the day running.

While this might sound like an odd assortment of ingredients, the balanced mix of caffeine, healthy fats, complex carbs, and protein makes for the perfect morning fuel. This fuel prepares DeLeon for her workouts and ensures that she can put forth full effort. "If you aren't well-fueled, your workouts just won't be where they should be," she explains.

2

Eat Fresh, Well-Balanced Meals

Once morning nutrition is out of the way, DeLeon's focus on a smart diet doesn't stop. "While I do some food prep for the meals I eat on the go, I still like to cook fresh as often as I can," she says. "I find that fresh meals taste best, and if you enjoy your meals, you're far more likely to stick with your nutrition plan."

Lais focuses on eating more carbs in her earlier meals and sticking with vegetables at dinner. This helps keep her body energized earlier in the day when it's go time, and allows her to burn fat when she's less active. When it comes to protein and fats, though, Lais doesn't play favorites. "I always make sure all of my meals have a source of lean protein and usually include some healthy fats," she says.

Rather than dramatically cutting your calories to lose weight, fuel like a fitness model and make sure your meals contain 20-30 grams of protein from whole-food sources like chicken and fish; include slow-digesting, complex carbs like brown rice and whole grains; and don't miss out on the benefits of healthy fats from fish, olive oil, or nutrient-packed seeds.

3

Find the Best Foods for Your Body

Certain foods can cause some individuals to bloat or retain water, or may even cause an allergic reaction. To combat this, DeLeon recommends finding the foods that your own body digests best. While this takes a little experimentation, or even work with an allergist, you'll eventually be able to determine and eliminate the foods that may be sapping your energy or sabotaging your results.

Certain foods can cause some individuals to bloat or retain water, or may even cause an allergic reaction. To combat this, DeLeon recommends finding the foods that your own body digests best.

"I try to keep dairy out of my plan as best as possible," DeLeon says, explaining a food group that's problematic for her. "I also limit how much gluten I eat, instead turning to carb sources like sweet potatoes and brown rice."

While gluten and dairy don't agree with DeLeon's personal metabolism, they might be fine for you. Remember that everyone's body reacts differently to certain foods, so find what works best for your own system. Pay attention to how you feel after eating your meals, and remove any foods that might be causing issues.

4

Prioritize Sleep

No matter how busy her schedule gets, DeLeon always tries to carve out enough time for rest. "Get your beauty sleep!" she instructs. "Sleep is when your body recovers from all the hard work you put in at the gym that day, so a good night's sleep will ensure the next workout you have planned is a success."

DeLeon aims for at least eight, if not nine, hours of sleep a night. While it can be tricky at times—especially on days when she has to get up before sunrise—it's a sacrifice she's willing to make to reach her goals.


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5

Get out of the Gym

Too many people think they need to hit the gym daily in order to get that fitness-model body, but it just isn't so. Getting the body of a fitness model is about training smarter, not necessarily harder. "I truly believe that time spent on recovery is just as important as time spent lifting, because recovery is essential to progress," she says.


A photo posted by @laisdeleon on



If you constantly beat yourself into the ground, your body is not going to respond the way you'd like it to. "It's important to understand that when you work out, you break body tissues down," DeLeon says. "Not allowing for full recovery can lead to overtraining."

In addition to having at least one day of rest each week, DeLeon recommends scheduling a recovery week every 4-6 weeks, during which you decrease the volume (total sets and reps) of your training sessions. This will allow you to progress and build your desired body for the long haul, not just in fits and spurts.

6

Spice up Your Workouts

When it comes to her own workouts, DeLeon isn't afraid to change things up. Lifting is essential to building fitness-model muscle and curves, but it's not the only way she trains. "There's no question that to see great results, you need to challenge yourself with heavy weights," she says. "But don't be afraid to venture away from time to time."

While she loves pushing the limits of her one-rep max, DeLeon also enjoys plyometric, band, and higher-rep training from time to time. Being flexible with your workouts can help you stick to your program, regardless of the circumstances. "On days when my schedule's so busy that I can't make it to the gym, I'll grab my resistance bands and head outside or do a home workout," she says. "There's never an excuse to skip a training session."

"On days when my schedule's so busy that I can't make it to the gym, I'll grab my resistance bands and head outside or do a home workout," she says. "There's never an excuse to skip a training session."

With all her traveling engagements, DeLeon sometimes has to get creative with her workouts and the equipment available. Still, she always has a strategy. Often, her training plan comes down to time management. "Spend time planning how you'll fit each workout into your week, and you'll be more likely to actually get them done," she says.

Lais DeLeon's Fitness-Model Workouts

Ready to get a glimpse of what DeLeon's workouts look like? Give her weekly training schedule a try! Note that when Lais is really trying to lose fat, she'll add 30-40 minutes of morning cardio every day except Sunday.

Day 1: Lower-body
1

Barbell Squat

4 sets of 8 reps
Barbell Squat Barbell Squat

2

Stiff-Legged Deadlift

3 sets of 8 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

3

Walking Lunge

3 sets of 10 reps
Bodyweight Walking Lunge Bodyweight Walking Lunge

4

Leg Extension

2 sets of 12 reps
Leg Extensions Leg Extensions

5

Hamstring Curl

2 sets of 12 reps
Seated Leg Curl Seated Leg Curl

6

Standing Calf Raises

2 sets of 15 reps
Standing Calf Raises Standing Calf Raises

7

Lying Leg Raise

3 sets of 10 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

8

Bicycle crunch

3 sets of 20 reps
Air Bike Air Bike

9

Plank Hold

2 sets of 30-60-sec. holds
Plank Plank


Day 2: Chest and shoulders
1

Bench Press

3 sets of 8 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Bench Press

2 sets of 10 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

3

Shoulder Press

2 sets of 10 reps
Barbell Shoulder Press Barbell Shoulder Press

4

Push-up

2 sets of 20+ reps to fatigue
Pushups Pushups

Dropset
5

Lateral Raise

2 sets of 10, 10, 10 (3 drops)
Side Lateral Raise Side Lateral Raise

Superset
6

Front Raise

2 sets of 10 reps
Front Dumbbell Raise Front Dumbbell Raise

Rear-delt fly

2 sets of 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise


Day 3: Rest/recovery or light ab workout

Day 4: Lower-body circuit
Perform each exercise, doing as many reps as you can in 60 seconds. Once the 60 seconds are up, move to the next exercise. After you've completed the entire circuit, rest for 2 minutes. Repeat a second and third time.

1

Jump Squat

3 sets AMRAP in 60 sec
Freehand Jump Squat Freehand Jump Squat

Bulgarian split Squat

3 sets AMRAP in 60 sec
One Leg Barbell Squat One Leg Barbell Squat

Dumbbell Step-Up

3 sets AMRAP in 60 sec
Dumbbell Step Ups Dumbbell Step Ups

Walking Lunge

3 sets AMRAP in 60 sec
Bodyweight Walking Lunge Bodyweight Walking Lunge

Glute Bridge

3 sets AMRAP in 60 sec
Butt Lift (Bridge) Butt Lift (Bridge)

Dumbbell Sumo Squat

3 sets AMRAP in 60 sec
Dumbbell Squat Dumbbell Squat


Day 5: Back and arms
1

Barbell Row

3 sets of 8 reps
Bent Over Barbell Row Bent Over Barbell Row

2

Lat Pull-down

3 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Dropset
3

Horizontal V-bar row

3 sets of 10 reps
Seated Cable Rows Seated Cable Rows

Superset
4

Biceps Curl

3 sets of 12 reps each
Barbell Curl Barbell Curl

Rope press-down

3 sets of 12 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Superset

Hammer Curl

3 sets of 12 reps
Hammer Curls Hammer Curls

Overhead extension

3 sets of 12 reps
Seated Triceps Press Seated Triceps Press


Day 6: Plyometric HIIT training or outdoor workout

Day 7: Rest


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