Larissa Reis Workout Routine and Diet

Written by James C., M.S.(C), PT

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Larissa Reis Workout Routine and Diet

Larissa Reis, a celebrated fitness icon and professional athlete, has carved a niche for herself in the competitive world of bodybuilding with an unwavering dedication to her workout routine and diet. As a former IFBB Pro, her experience and achievements, including her victory at the Atlantic City Pro in 2009, underline the efficacy of her fitness regimen. Her training philosophy focuses on a meticulous blend of weight training and cardiovascular exercises, tailored to maintain an impressive physique while promoting overall health and well-being.

The essence of Larissa’s approach lies in her disciplined exercise regimen, which she executes with precision and consistency. Emphasizing the importance of targeted workouts, she engages in a structured routine which incorporates a varied range of exercises for different muscle groups. Nutrition, a cornerstone of her lifestyle, complements her physical efforts. Larissa follows a strategic diet that fuels her demanding workouts and supports muscle recovery, thereby exemplifying the synergy between diet and exercise in the pursuit of fitness goals.

Key Takeaways

  • Larissa Reis embodies the principles of commitment and expertise in the fitness industry.
  • Her balanced approach to exercise and nutrition offers a blueprint for physical fitness.
  • Reis’s legacy is a testament to the power of a disciplined and motivated lifestyle in professional athletics.

Larissa Reis’s Biography

Larissa Reis’s journey is marked by competitive success and a multi-faceted career, taking her from the stages of bodybuilding to the fields of fitness modeling and entrepreneurship.

Early Life and Career

Larissa Reis, born on May 21, 1979, in Brasilia, Brazil, has been a proponent of fitness from a young age. Her passion for physical activity led her to pursue a career in fitness modeling and bodybuilding. In the earlier phase of her career, her hard work and dedication culminated in achieving her IFBB Pro card, a defining milestone for professional bodybuilders.


As a respected figure in the bodybuilding community, Larissa has numerous accolades to her name. Notably, she was the Winner of the Atlantic City Pro in 2009. Her career includes competing in renowned competitions such as the New York Pro and earning a place at the IFBB Professional League. Reis has not only amassed titles, but her dedication to the sport and her presence as a competitor during her era has inspired many. Furthermore, she is known to practice Brazilian Jiu-Jitsu, highlighting her versatile approach to fitness and martial arts.

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Larissa Reis Training Philosophy

Larissa Reis’s training philosophy is an integration of disciplined workouts, consistent hard work, and a tailored approach to fitness and physique sculpting. She prioritizes a clear balance between intense training sessions and adequate rest to optimize muscle growth and performance.

Workout Principles

Larissa Reis believes that variety and balance are essential in her workout regimen. She engages in diverse activities such as modeling, surfing, and martial arts, such as Brazilian Jiu-Jitsu, where she holds a brown belt. Her workouts are accompanied by loud music, creating an energetic atmosphere that fuels her discipline and hard work.

  • Main principles:
    • Variety is crucial for maintaining engagement.
    • Balance between physical activity and mental wellness.
    • Discipline ensures consistent training.
    • Incorporation of loud music to enhance focus.

Fitness Model Routine

Her routine as a fitness model emphasizes muscle definition and stamina. Larissa’s routines incorporate weight training and weight-bearing exercises that are designed to work on every muscle group effectively:

  • Routine examples:
    • Weight training: A focus on lifting that sculpts and defines muscle.
    • Bodyweight exercises: Utilize her own body weight to create resistance.
    • Cardiovascular workouts: Implemented to increase stamina and burn fat.

Workout Split and Rest

She follows a rigorous workout split, dedicating different days to various muscle groups to ensure each receives targeted attention and time to recover. A typical workout split may include:

  • Schedule:
    • Day 1: Shoulders and abdominals
    • Day 2: Legs, including exercises like squats
    • Day 3: Back and biceps
    • Day 4: Chest and triceps
    • Day 5: Full body workout
    • Day 6: Active rest with light activities
    • Day 7: Full rest

Rest is not an afterthought in her regimen; it’s a planned part of her training to allow muscles to recuperate and grow.

  • Rest principles:
    • Active rest: Light activity to promote recovery without overtaxing the body.
    • Regular full rest to prevent overtraining and injury.

Larissa’s Exercise Regimen

Larissa Reis’s exercise regimen comprises a comprehensive approach targeting various muscle groups with specific exercises to build strength and maintain her physique. The program is split across the week, focusing on upper body, lower body, core, and flexibility.

Upper Body Workouts

Larissa’s upper body routine engages multiple muscle groups ranging from the shoulders to the triceps. Important exercises in her regimen include:

  • Shoulders: She performs a seated dumbbell press and dumbbell front raises, typically executing 3 sets of each, with a range of 12 to 15 repetitions.
  • Chest: The flat bench press is a staple in working her pectoral muscles, with similar set and rep ranges.
  • Back: Incorporating lat pull-downs and dumbbell rows helps in targeting the upper and lower back muscles.
  • Biceps and Triceps: Her arm exercises include a mix of weight training such as bicep curls and tricep dips, again with multiple sets geared toward muscle endurance and growth.

Lower Body Workouts

For the lower body, Larissa Reis strongly focuses on the legs, involving a variety of exercises to enhance power and muscle tone:

  • Legs: Squats and lunges form the foundation of her leg workouts, crucial for engaging the quadriceps, hamstrings, and glutes.
  • Calves: Standing calf raises and seated calf raises are regularly performed to define and strengthen the calves.
  • Hamstrings and Glutes: She makes use of the leg press, seated leg curl, and leg extensions to further sculpt her hamstrings and glutes.

Core and Flexibility

A well-rounded core routine is essential for stability and strength:

  • Abs: Reis includes exercises such as machine crunches and hanging leg raises, focusing on the abdominal region through high-repetition sets.
  • Hips: Workouts also include incline leg raises, which aid in strengthening both the core and the hips.

Her exercise routine is likely complemented by stretching and flexibility work to ensure a balanced fitness approach, although specific exercises were not detailed in the provided search results.

Larissa Reis Nutrition and Diet

Larissa Reis’s diet revolves around wholesome, unprocessed foods, with an emphasis on protein to support muscle growth and recovery. Her nutrition plan is meticulously tailored to fuel her demanding workout routine.

Diet Principles

She adheres to a diet that is high in protein and includes moderate amounts of carbohydrates and fats. The focus is on lean proteins, complex carbohydrates, and fibrous vegetables to ensure sustained energy levels and muscle repair. Meal timing is also key in her diet, with meals spaced to optimize nutrient absorption and energy.

Meal Composition

A typical meal for Larissa Reis might include sources of lean protein like turkey, chicken breast, bison, tilapia, or egg whites. Carbohydrates are primarily drawn from complex sources such as oatmeal, sweet potatoes, and fibrous vegetables like broccoli, spinach, green beans, and asparagus. For fats, she incorporates healthy options like almonds or roasted almonds. Meals are constructed with precision, ensuring a balanced intake of macros.

  • Protein: She ensures each meal includes a substantial portion of protein to facilitate muscle repair.
  • Carbohydrates: Complex carbs are integrated to provide a sustained release of energy.
  • Fats: Healthy fats are added in moderation to support hormonal function and overall health.


To complement her diet, Larissa Reis includes several key supplements. These typically include:

  • Protein Powder: For muscle recovery and to meet her daily protein requirements.
  • BCAA: Branched-Chain Amino Acids are used to support muscle recovery and growth.
  • Creatine: This supplement is used to enhance performance and muscle energy during intense workouts.

Supplementation is strategically implemented to support her nutrition goals, ensuring that her body receives all the necessary nutrients for optimal performance and recovery.

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Recovery and Lifestyle

In her approach to fitness, Larissa Reis emphasizes the importance of both recovery post-exercise and the consistency of a well-structured daily routine. As both a nutritionist and fitness model, she understands that discipline in these areas is key to achieving and maintaining peak physical condition.

Post-Workout Recovery

For Larissa Reis, recovery is a critical component of her regimen. Post-workout, she prioritizes rest and proper nutrition to aid muscle recovery and growth. Integrating a strategic combination of supplements and meal timing ensures her body receives the necessary nutrients when they are most beneficial. She is known to advocate for quality sleep and may include rest days in her routine to allow her body to fully recuperate.

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Loyalty to her recovery plan is as important as the workouts themselves, demonstrating her commitment to a balanced approach to fitness.

Daily Routine

Larissa Reis structures her daily life with remarkable discipline, ensuring that each day contributes to her overall fitness goals. Her routine extends beyond the gym; it incorporates carefully planned meals crafted by her expertise as a nutritionist, regular cardio sessions, and the use of supplements to support her nutrition plan. Meal times are scheduled to optimize her body’s absorption and use of nutrients, reflecting a thoughtful approach to her diet. Each aspect of her daily life is aligned with her health and fitness objectives, showcasing a holistic approach to well-being.

Mentality and Motivation

Larissa Reis’s approach to fitness emphasizes the importance of a strong mindset and consistent motivation. These two pillars are essential in her journey towards achieving athletic excellence and maintaining her status as an icon in the fitness industry.

Achieving Goals

She employs discipline and hard work as the cornerstones of her routine to achieve her goals. Larissa Reis understands the necessity of setting clear, achievable targets and relentlessly pursuing them. Her career as a professional bodybuilder and fitness model is a testament to her inner strength and loyalty to her craft.

Inspirations and Role Models

Larissa Reis looks up to figures like Cory Everson and Monica Brant, who have paved the way in the fitness industry. These role models inspire her to maintain a high level of performance and to become a source of inspiration herself. Their careers exemplify the results of steadfast dedication and serve as a motivational benchmark for her own endeavors.

Representation and Legacy

Larissa Reis has established herself as a significant icon in the fitness world. Not only did she rise to prominence as a professional IFBB athlete, but she also gained recognition as a fitness model and a health coach. Her tenure in the fitness industry overshadows her earlier affiliation with Playboy Brazil, reflecting a career evolution concentrated on athleticism and wellness.

She became a role model for aspiring fitness enthusiasts, embodying the dedication and discipline required to succeed in competitive bodybuilding. Her strict workout routines and nutritional guidance have inspired many to pursue a healthier lifestyle. The impact of her profession on the community is evident through the following:

  • Career Achievements:

    • IFBB Pro status, marking her position among elite bodybuilders.
    • Owner of a restaurant, showcasing her commitment to nutrition.
  • As a Fitness Model:

    • Her striking aesthetic has been featured in various media, reinforcing the image of a strong, capable athlete.
    • Her contributions to fitness publications have helped educate others on effective training and diet strategies.

Reis’s legacy is intertwined with her influence as a figure of health empowerment. The blend of her athletic background with entrepreneurial endeavors spotlights the diversification possible within a fitness-oriented career. Her journey from the pages of Playboy Brazil to the IFBB Pro podium exemplifies a transformative narrative in the public eye, demonstrating that an individual’s legacy transcends singular achievements to include the breadth of their influence and representation.

Frequently Asked Questions

This section addresses common inquiries regarding Larissa Reis’ Workout Routine and Diet, providing clear and accurate answers to optimize fitness results.

What does the 90-Day Workout and Diet Challenge entail?

The 90-Day Workout and Diet Challenge typically includes a structured exercise regimen and a meal plan designed for progressive muscle building and fat loss over a three-month period.

How can one optimize nutrition for muscle building and fat loss?

To optimize nutrition for muscle building and fat loss, one should focus on a diet rich in lean proteins, complex carbohydrates, and healthy fats, while maintaining a caloric deficit or surplus as needed for their goals.

What are the essential components of a fitness model’s diet plan?

A fitness model’s diet plan usually consists of complex carbs like green vegetables, lean proteins such as chicken breast and fish, and healthy fats including nuts and fish oil, all measured in specific portions to support training needs.

Could you provide an example of a daily meal plan for someone looking to get fit?

An example of a daily meal plan for fitness could start with a breakfast of oats with whey protein, followed by a mid-morning snack of Greek yogurt and berries, a lunch comprising grilled chicken breast with quinoa and steamed vegetables, an afternoon snack of a protein shake with almond butter, and a dinner of baked salmon with sweet potatoes and a mixed greens salad.

For optimal results, the recommended frequency is generally 4-6 times per week, incorporating a mix of weight training, cardiovascular exercises, and flexibility routines to support muscle growth, endurance, and recovery.

How does one balance macronutrients for both weight training and overall health?

Balancing macronutrients for weight training and health involves calculating daily protein, carbohydrate, and fat needs based on individual goals, ensuring adequate protein for muscle repair, carbohydrates for energy, and fats for hormonal health and nutrient absorption.

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