{"id":1950,"date":"2017-07-07T04:22:50","date_gmt":"2017-07-07T02:22:50","guid":{"rendered":"https:\/\/blog.fitnfemale.de\/?p=1950"},"modified":"2018-02-27T19:36:26","modified_gmt":"2018-02-27T18:36:26","slug":"training-plan-and-nutrition-plan-of-larissa-rice","status":"publish","type":"post","link":"https:\/\/fitnfemale.com\/en\/training-plan-and-nutrition-plan-of-larissa-rice\/","title":{"rendered":"Training plan and nutrition plan of Larissa Reis"},"content":{"rendered":"<p><span style=\"&quot;margin-top:\" 10px;&quot; itemprop=\"&quot;articleBody&quot;\">Born in the Brazilian capital Brasilia, the fitness model and only child <strong>Larissa rice<\/strong> was always supported by her parents. This also applied to her athletic career. This allowed Larissa Reis' fitness lifestyle to develop optimally. To this day, this passion burns within her. The affinity for sports and fitness opens many doors for her. In particular, Playboy made her a Playmate, which opened more opportunities for Larissa Reis. She started with a marketing campaign regarding a store for health-promoting dietary supplements. This was the start of her current professional career. Through sports and professional tasks Larissa Reis found the meaning of her life, which among other things had a positive effect on her motivation, which she needs for her fitness training. Her heart is in it. This and the right people in her environment ensure that Larissa Reis can make the impossible possible. If you have similar ambitions, perhaps the Brazilian's training program is ideal for you. <\/p>\n<p> <strong> Every morning cardio<\/strong><br \/> Larissa Reis does a 45-minute endurance workout every morning.<\/p>\n<p> <strong> Day 1: Shoulders and abdomen <\/strong><\/p>\n<ul>\n<li> Shoulder press with dumbbells in a sitting position: 3 sets - 12 to 15 repetitions each.<\/li>\n<li> Dumbbell front raises: 3 sets - 12 to 15 repetitions each.<\/li>\n<li> One-arm rope pull (from the bottom diagonally upwards): 3 sets - 12 to 15 repetitions each<\/li>\n<li> Reverse Butterfly on the machine: 3 sets - 12 to 15 repetitions each.<\/li>\n<li> Shoulder press on the machine: 3 sets - 12 to 15 repetitions each.<\/li>\n<li> Crunches on the machine: 3 sets - 20 to 25 repetitions each.<\/li>\n<li> Dip stand leg raises: 3 sets - 20 to 25 repetitions each.<\/li>\n<li> Leg raises on incline bench: 3 sets - 20 to 25 repetitions each.<\/li>\n<\/ul>\n<p> <strong> Day 2: Biceps and triceps<\/strong><\/p>\n<ul>\n<li> Biceps curls with dumbbells: 4 sets - 15 repetitions each. <\/li>\n<li> Biceps curls with the barbell: 4 sets - 15 repetitions each.<\/li>\n<li> Biceps curls on the machine: 4 sets - 15 repetitions each.<\/li>\n<li> Triceps press: 4 sets - 15 repetitions each<\/li>\n<li> Triceps pullovers: 4 sets - 15 repetitions each.<\/li>\n<li> Dips: 4 sets - 15 repetitions each<\/li>\n<\/ul>\n<p> <strong> Day 3: legs and calves<\/strong><\/p>\n<ul>\n<li> Leg extension: 3 sets - 12-15 repetitions each<\/li>\n<li> Squats: 3 sets - 12-15 repetitions each.<\/li>\n<li> Leg press: 3 sets - 12-15 repetitions each<\/li>\n<li> Leg press sitting: 3 sets - 12-15 repetitions each<\/li>\n<li> Calf raise sitting: 3 sets - 25 repetitions each<\/li>\n<li> Calf raise standing: 3 sets - 25 repetitions each<\/li>\n<\/ul>\n<p> <strong> Day 4: Back<\/strong><\/p>\n<ul>\n<li> Pull-ups on the machine (on the tower): 3 sets - 12-15 repetitions each<\/li>\n<li> Lat pulldown: 3 sets - 12-15 repetitions each.<\/li>\n<li> Chest pull on incline bench with barbell: 3 sets - 12-15 repetitions each.<\/li>\n<li> Chest pull on incline bench with dumbbells: 3 sets - 12-15 repetitions each.<\/li>\n<li> Back extension: 3 sets - 12-15 repetitions each <\/li>\n<li> Back stretches on the machine: 3 sets - 12-15 repetitions each.<\/li>\n<\/ul>\n<p> <strong> Day 5: Chest and abdomen<\/strong><\/p>\n<ul>\n<li> Incline bench press: 3 sets - 12-15 repetitions each.<\/li>\n<li> Flat bench press: 3 sets - 12-15 repetitions each.<\/li>\n<li> Push-ups: 3 sets - 12-15 repetitions each<\/li>\n<li> Cross pull on the cable: 3 sets - 12-15 repetitions each.<\/li>\n<li> Butterfly on the machine: 3 sets - 12-15 repetitions each.<\/li>\n<li> Crunches on the machine: 3 sets - 20 to 25 repetitions each.<\/li>\n<li> Dip stand leg raises: 3 sets - 20 to 25 repetitions each.<\/li>\n<li> Leg raises on incline bench: 3 sets - 20 to 25 repetitions each.<\/li>\n<\/ul>\n<p> <strong> Day 6: Leg flexors and glutes<\/strong><\/p>\n<ul>\n<li> Lunges (walking): 3 sets - 12-15 steps per leg.<\/li>\n<li> Squats (legs apart): 3 sets - 12-15 repetitions each.<\/li>\n<li> Cross lift with legs extended: 3 sets - 12-15 repetitions each.<\/li>\n<li> Leg curls lying: 3 sets - 12-15 repetitions each.<\/li>\n<li> Seated leg curls: 3 sets - 12-15 repetitions each.<\/li>\n<li> Gluteal extensions on the machine (Hip Extensions): 3 sets - 12-15 repetitions each.<\/li>\n<li> Abductor machine: 3 sets - 12-15 repetitions each.<\/li>\n<\/ul>\n<p><strong>Day 7: Rest day <\/strong><\/p>\n<\/p>\n<h2> What is Larissa Reis's diet like?<\/h2>\n<p>This is what a typical nutrition day of hers looks like: <\/p>\n<ul>\n<li>Meal 1: Egg whites, spinach, 1.5 cups of oatmeal and \u00bc grapefruit. <\/li>\n<li>Meal 2: 150 - 200 g turkey breast and spinach <\/li>\n<li>Meal 3: 150 - 200 g of bison meat with asparagus and half a sweet potato. <\/li>\n<li>Meal 4: 150 - 200 g of chicken breast and broccoli. <\/li>\n<li>Meal 5: 150 - 200 g of tilapia fish and green beans. <\/li>\n<\/ul>\n<p> As spices she uses balsamic vinegar, extra virgin olive oil, salt, oregano, and other natural spices. Larissa Reis drinks diet drinks, coffee and tea, and at least one liter of water per day. For dessert, she treats herself to diet Jell-O. <\/p>\n<\/p>\n<div class=\"woocommerce columns-5\"><div class=\"products row row-small large-columns-5 medium-columns-3 small-columns-2 has-equal-box-heights equalize-box\">\n<div class=\"product-small col has-hover product type-product post-5058 status-publish first instock product_cat-promo-25 product_cat-abnehmen product_cat-basic product_cat-fatburner product_cat-health product_cat-topdeals has-post-thumbnail taxable shipping-taxable purchasable product-type-simple\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box\">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/fitnfemale.com\/en\/product-3\/l-carnitine-greentea\/\">\n\t\t\t\t\t<img decoding=\"async\" width=\"247\" height=\"296\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/l-carnitin-greentea2-1-247x296.webp\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"L carnitine greentea2 (1)\" \/><img decoding=\"async\" width=\"247\" height=\"296\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/lcarnitin-greentea-closeup6-247x296.webp\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"L-carnitine green tea closeup 6\" aria-hidden=\"true\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products text-center grid-style-2\">\n\t\t\t<div class=\"title-wrapper\"><p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/fitnfemale.com\/en\/product-3\/l-carnitine-greentea\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">L-Carnitine + Greentea<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\">\u20ac<\/span>\u00a019.90<\/bdi><\/span> <small class=\"woocommerce-price-suffix\">incl. VAT<\/small><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/1950?add-to-cart=5058\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_5058\" data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"5058\" data-product_sku=\"7640162283458\" aria-label=\"In den Warenkorb legen: \u201eL-Carnitine + Greentea\u201c\" rel=\"nofollow\" data-success_message=\"\u201cL-Carnitine + Greentea\u201d has been added to your cart\" data-product_image_src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/l-carnitin-greentea2-1-247x296.webp\" data-product_image_width=\"247\" data-product_image_height=\"296\" role=\"button\" data-no-translation=\"\" data-trp-gettext=\"\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\">Add<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_5058\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n\t<\/div>\n<\/div><div class=\"product-small col has-hover product type-product post-4994 status-publish instock product_cat-abnehmen product_cat-basic product_cat-health product_cat-topdeals has-post-thumbnail taxable shipping-taxable purchasable product-type-simple\">\n\t<div class=\"col-inner\">\n\t\n<div class=\"badge-container absolute left top z-1\">\n\n<\/div>\n\t<div class=\"product-small box\">\n\t\t<div class=\"box-image\">\n\t\t\t<div class=\"image-fade_in_back\">\n\t\t\t\t<a href=\"https:\/\/fitnfemale.com\/en\/product-3\/omega-3\/\">\n\t\t\t\t\t<img decoding=\"async\" width=\"247\" height=\"296\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/omega3shop25-1-247x296.webp\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Omega3shop25 (1)\" \/><img decoding=\"async\" width=\"247\" height=\"296\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/omega3softoilcaps-247x296.webp\" class=\"show-on-hover absolute fill hide-for-small back-image\" alt=\"Omega3softoilcaps\" aria-hidden=\"true\" \/>\t\t\t\t<\/a>\n\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small top right show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools is-small hide-for-small bottom left show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t<div class=\"image-tools grid-tools text-center hide-for-small bottom hover-slide-in show-on-hover\">\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\t<div class=\"box-text box-text-products text-center grid-style-2\">\n\t\t\t<div class=\"title-wrapper\"><p class=\"name product-title woocommerce-loop-product__title\"><a href=\"https:\/\/fitnfemale.com\/en\/product-3\/omega-3\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\">Omega 3<\/a><\/p><\/div><div class=\"price-wrapper\">\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\">\u20ac<\/span>\u00a018.90<\/bdi><\/span> <small class=\"woocommerce-price-suffix\">incl. VAT<\/small><\/span>\n<\/div>\t\t<\/div>\n\t<\/div>\n\t<a href=\"\/en\/wp-json\/wp\/v2\/posts\/1950?add-to-cart=4994\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_4994\" data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"4994\" data-product_sku=\"7640162283809\" aria-label=\"In den Warenkorb legen: \u201eOmega 3\u201c\" rel=\"nofollow\" data-success_message=\"\u201cOmega 3\u201d has been added to your cart\" data-product_image_src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/omega3shop25-1-247x296.webp\" data-product_image_width=\"247\" data-product_image_height=\"296\" role=\"button\" data-no-translation=\"\" data-trp-gettext=\"\" data-no-translation-aria-label=\"\" data-no-translation-data-success_message=\"\">Add<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_4994\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n\t<\/div>\n<\/div><\/div><!-- row -->\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Larissa Reis, a fitness model and only child born in the Brazilian capital Brasilia, always received support from her parents, including in her athletic career.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"slim_seo":{"title":"Training and nutrition plan by Larissa Reis - FitNFemale\u00ae","description":"Born in the Brazilian capital Brasilia, fitness model and only child Larissa Reis was always supported by her parents. This also referred"},"footnotes":""},"categories":[6,4],"tags":[697,35],"class_list":["post-1950","post","type-post","status-publish","format-standard","hentry","category-ernahrungsplane","category-plane","tag-trainingsplaene","tag-workout"],"_links":{"self":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts\/1950","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/comments?post=1950"}],"version-history":[{"count":0,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/posts\/1950\/revisions"}],"wp:attachment":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/media?parent=1950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/categories?post=1950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/tags?post=1950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}