Training fitness models: Lais DeLeon

The creation of physique a fitness model is not only cutting carbs and cardio. Professional advice lais DeLeon will help you pave the way to a slim and strong body!

Have you ever wondered how to create the body of a fitness model? If you come to mind monotonous and boring cardio sessions in the company, with restrictive diets, it's time to dispel the myths and start with a clean slate. Everything is much more interesting and dynamic!

Instead of trying to rush into the breach without a clear plan, take the advice of a professional fitness model lais DeLeon in training, nutrition and recovery. Then try a week training plan to bring the body in perfect shape, worthy of a magazine cover!

1. Start with Breakfast

Many people think that the life fitness model involves severely restricting calories and even skipping meals, but it is not so! For example, lais DeLeon never skips Breakfast and considers it a successful day. She is a very responsible attitude to the morning meal, which charges it with energy for training and will be the day.

"I start the day with a glass of water and supplements of omega-3, and then refuel in the form of a protein shake of her own making, says lais. — Serving Breakfast cocktail I take cold coffee, unsweetened almond milk, two scoops protein powder, handful of oatmeal, a tablespoon of Chia seeds, a tablespoon of natural peanut butter and ice."

Lais never skips Breakfast and considers it a successful day. She is responsible to the morning meal, which charges it with energy for training and will be the day

All of this may seem a strange set of ingredients, but, in fact, a balanced mix of caffeine, healthy fats, complex carbohydrates and protein — perfect for a morning refuel. Excellent fuel DeLeon is preparing to exercise and guarantee that it will be able to train at maximum speed. "If in the morning you didn't, the exercise is far from ideal," she explains.

2. Eat fresh and nutritious meals

When the morning meal is left behind, DeLeon continues to approach the diet sensibly. "Though something I prepared in advance, to have something to eat on the go, I prefer to eat fresh meals as often as possible, she says. — I believe that fresh food is the tastiest, but if you like your food, it will be easier to stick to the nutrition plan".

Lais is trying to eat more carbs in the morning, and for lunch prefer vegetables. It gives her the strength and energy in the beginning of the day when it is most needed, and allows you to burn fat during periods of lower activity. In regard to protein and fat, lais no favorites. "I always try to make sure that all my meals are a source of protein and usually contain some amount of healthy fats," she says.

Instead of drastically reducing the calorie intake in attempts to lose weight, eat like a fitness model. Make sure that your meals contain 20-30 grams of complete protein from natural sources, such as chicken or fish. Switch to a slow complex carbohydrates such as brown rice and whole grains; don't lose sight of good fats fish, olive oil or nutrient-rich seeds.

3. Find the best products for your body

Certain foods can cause bloating, water retention and even allergic reactions. To solve the problem, Deleon encourage you to find foods that your body absorbs best. Although it will have to experiment or even to visit an allergist, eventually you will be able to identify and remove from menu foods, which Rob you of your strength and hinder you to achieve your goals.

Certain foods can cause bloating, water retention and even allergic reactions. DeLeon recommends that you find products that your body absorbs the best

"I'm trying to exclude from my diet milk products, says DeLeon, citing the fact that the products of this category it's not good. — I also limit the proportion of gluten and try to choose carb sources like sweet potatoes and brown rice".

Although gluten and dairy products are not suitable lais DeLeon, they can be good for you. Remember that every body responds differently to certain foods, and try to find the best option for themselves. Pay attention to your well-being after a meal and remove from the diet meals, which can be a source of problems.

4. Try to sleep

No matter how tight was the schedule of lais DeLeon, she always tries to find time to relax. "Give her beauty sleep, she says. — During sleep the body recovers after hard work in the gym, so a good night's sleep will ensure that the next workout you'll work out for the glory."

DeLeon recommends that you sleep eight or even nine hours. Although sometimes this advice is hard to implement — especially in those days when it is forced to rise before dawn — it is ready to make those sacrifices to achieve their goals.

5. Get out of the gym

Too many people think that to create body fitness model you need to go to the gym almost every day, but it's not. The body of a fitness model is created in the process of literacy training and are not necessarily debilitating. "I sincerely believe that the time devoted to recovery is as important as training, because recovery is the key to progress," she says.

If you constantly drive yourself to exhaustion, your body will not respond to load properly. "It is important to understand that during exercise you are destroying the tissues of the body, says DeLeon. Without full recovery, this can lead to overtraining".

In addition to at least one rest day per week, DeLeon recommends every 4-6 weeks to plan a one-week recovery, during which you decrease the volume (total sets and reps) training load. This will allow you to progress and create the body of your dreams in the long term, not short spurts.

6. Make the diversity in your workouts

When it comes to training, DeLeon is not afraid of change. Strength training is required to create a profile and muscle fitness model, but it is not the only type of training in its plan. "Sure to see outstanding results, you need to work with heavy weight, she says. But don't be afraid from time to time to deviate from the plan."

Although she likes working on the edge of odnoprovodnoi maximum, Deleon also enjoys from time to time to incorporate plyometric exercises, grip and mnogopoliarnym training. The flexibility training will help you to stick to the plan regardless of the circumstances. "Some days my schedule so tight that I can't get to the gym. Then I take the expander and train on the street or at home — she says — there's No excuse to skip the training session."

Some days my schedule so tight that I can't get to the gym. Then I take the expander and train on the street or at home. There is no excuse to skip a training session

Because of the constant travel DeLeon has a creative approach to training and available equipment. She has a strategy for all occasions. Very often it is a training plan comes down to time management. "Spend time, planning the training schedule for the next week and you are more likely to follow them," she says.

Workout fitness model lais DeLeon

Ready to get acquainted with the training programme lais DeLeon? Try a week to work out in her schedule! Note that when lais is working hard to decrease body fat percentage, it adds 30-40 minutes of morning cardio every day except Sunday.