Lais DeLeon – How to Get Perfect Bikini Fitness Body


Lais DeLeon is a fitness icon and social media sensation from Brazil. Lais De Leon is a fitness icon and social media sensation from Brazil.

She began training at 19-years-old, and has since sculpted an incredible figure. She inspires fans around the world to lead a healthy lifestyle, by posting daily pictures and videos on her Instagram account (@laisdeleonfitness).

“I started training at 19. I saw my body changing and gaining weight in certain places and thought it was time to start some sort of routine to keep it tight.”


Lais DeLeon

Early Years

Born and raised in Sao Paulo, Brazil, Lais De Leon began training in the gym at 19-years-old in 2006. She enjoyed working out and seeing her figure transform through weight lifting – sculpting a curvy body.
Blessed with good looks, Lais naturally progressed into modelling after being approached by an agency. Her budding career as a model motivated her to keep fit and healthy – she stepped her game up in the gym to achieve her dream physique.

The 2 Week Diet

Fitness Model

It wasn’t long until Lais’ passion for fitness had grown, and she set her focus on pursuing a career in this industry.
Her experience as a model helped her smooth transition into a fitness modelling – she quickly developed an impressive portfolio, as well an incredible physique.

Social Media Star

Lais began posting pictures and videos on Instagram (@laisdeleonfitness) in 2013. Not long after, the Brazilian was discovered by masses of follower around the world.
By 2016, Lais had become recognized as one of the leading fitness models of her generation.


Lais trains in the gym up to 5 days a week, resting for 2 days per week. She enjoys splitting her gym sessions into lower body, chest & shoulders, and back & arms – believing her body responds the best to this.

Workout Routine

Lais’ workout routine looks something like this:

Day 1 – Lower Body 
Barbell Squat – 4 sets of 8 reps Stiff-Legged Deadlift – 3 sets of 8 repsWalking Lunge – 3 sets f 10 repsLeg Extension – 2 sets of 12 reps Hamstring Curl – 2 sets of 12 reps Standing Calf Raises – 2 sets of 15 repsLying Leg Raise – 3 sets of 10 reps Bicycle Crunch – 3 sets of 20 repsPlank Hold – 2 sets of 30-60 second holds

Day 2 – Chest & Shoulders 
Bench Press – 3 sets of 8 repsIncline Bench Press – 2 sets of 10 repsShoulder Press – 2 sets of 10 repsPush-Up – 2 sets of 20+ reps (to failure)Lateral Raise – (dropset) 2 sets of 10, 10, 10 repsSuperset Front Raise and Rear Delt Fly – 2 sets of 10 reps for both exercises

Day 3 – Rest or Light Ab Workout 

Day 4 – Lower Body Circuit 
Jump Squat – 3 sets of as many reps as you can (AMRAP) in 60 secsBulgarian Split Squat – 3 sets of AMRAP in 60 secsDumbbell Step Up – 3 sets AMRAP in 60 secsWalking Lunge – 3 sets AMRAP in 60 secsGlute Bridge – 3 sets AMRAP in 60 secsDumbbell Sumo Squat – 3 sets AMRAP in 60 secs

Day 5 – Back & Arms
Barbell Rows – 3 sets of 8 repsLat Pull-Down – 3 sets of 10 repsHorizontal V-Bar Row – 3 sets of 10 repsBicep Curl – 3 sets of 12 reps eachSuperset Bicep Curl & Rope Press-Down – 3 sets of 12 reps both exercisesSuperset Hammer Curl & Overhead Extension – 3 sets of 12 reps both exercises

Day 6 – Plyometrics HIIT Training or Outdoor Workout 

Day 7 – Rest

The 3 Week Diet


Lais aims to eat 8 meals per day, to keep her metabolism high and body fuelled to develop. She plans her diet around lean proteins, green vegetables, fruit, complex carbohydrates, and healthy fats.

Diet Plan

Lais’ diet would look something like this:

Meal 1 Lemon water to aid digestion and rehydrate upon waking

Meal 2

  • 4 fried eggs
  • Asparagus
  • Red onions
  • Wholew heat toasted English muffin
  • 3 large strawberries
  • Cup of black coffee

Meal 3 – Protein Smoothie

  • Ice cubes
  • Almond milk
  • Vanilla Protein Powder
  • Cinnamon
  • 1/2 frozen banana

Meal 4

  • Chicken pesto pasta
  • Large serving green juice

Meal 5

  • Hummus
  • Cucumber
  • Peppers

Meal 6 Green chile chicken and veggie soup
Meal 7 (optional – to curb cravings at night)Chicken and avocado salad
Meal 8 (optional – if Meal 7 doesn’t curb the cravings)Frozen chocolate yogurt berry protein treats

Idols and Influences

Lais names her family and friends as key influences throughout her career – they’ve always pushed her to succeed, regardless of what she was doing.
However, Lais looks within herself for her motivation. Her own progress is what inspires her to step up her game in the gym, setting herself goals to reach every year.

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