IFBB Figure Pro Larissa Reis Reveals Her Secrets To Success

IFBB Figure Pro Larissa Reis Interview


From becoming an IFBB Figure Pro, to being the first Brazilian athlete to ever win a pro show in the U.S.A, to being sponsored by some of the most reputable brands in the industry, Larissa Reis is conquering her dream journey.Larissa Reis IFBB Pro

Recently, I had the honor to interview Larissa about life as an IFBB Figure Pro, her training regimen, her new website, and what the future holds for this tremendous athlete.

Bodybuilding Blogger: Larissa, your success story is truly amazing. You came to America with only $500 in your pocket and became an IFBB Pro recognized as one of the best fitness athletes in the world. What do you attribute your success to?

Larissa Reis: Thank you Marco for your words, I really appreciate it. Well, I attribute my success mainly to all the support I receive daily from my lovely family, friends, fans and my sponsors.

It’s from them that I get my true and pure inspiration, motivation and strength in everything that I do. That, plus my never give up attitude, will power and desire to challenge and surpass myself every day is all I ever need.

Bodybuilding Blogger: Well said! So what motivated you to compete in figure competition?

Larissa Reis: I have always related with sports in general and this fit lifestyle. I can say I have been training as long as I can remember (doing a specific sport or in the gym). Also, when I was working for a supplement store in Brazil as a fitness model I saw a poster of one of my idols Monica Brant, and I got instantly amazed with her outstanding physique. ifbb figure pro larissa reis nutrex

That along with my forever love for challenges in every aspect of life got me more and more into this world of female competition.

Bodybuilding Blogger: You definitely have passion for it that’s for sure. Your hardcore training philosophy and mindset is truly awesome. I can see when you hit the gym you don’t mess around at all. You go hardcore! Can you share with us one of your HARDCOREIS™ workouts?

Larissa Reis: Thank you once again! Though first you have to remember that my workout routine is based on what works the best for me after several years of knowledge, study and experience.

So it may not be the best for another person, we have to always understand our bodies very well first, in order to know what results we can get with it.

Below is an example for a full week:

Day 1: Legs/Calves/Glutes and 1 hour and half of cardio later;

( Here’s a Sample Video of Me Doing Lunges)

Day 2: Hot Yoga – 90min and 45 min of cardio later;

Day 3: Shoulders/Chest/Triceps and 1 hour and half of cardio;

Day 4: Hot Yoga – 90min and 45 min of cardio;

Day 5: Back/Lower Back/Biceps and 1 hour and half of cardio later;

Day 6: Hot Yoga – 90min and 45 min of cardio later;

Day 7: OFF

Bodybuilding Blogger: Thank you for sharing that. Talk about some serious cardio! Larissa, you have an incredibly busy schedule with training, traveling, photo shoots, running a successful business not to mention preparing for competitions. How do you stay on track with your nutrition on and off season? What are some of your favorite foods?

Larrisa Reis: My favorite foods are brownies and sushi.

As some of you may know I like to eat clean mostly year round, I found it to be the best for me. On the off-season I just have a treat here and there, since we all deserve it. ifbb figure pro larissa reis mag

That and I also add carbohydrates and creatine (Volu-Gro and/or Creatine Drive) on my post-workout shake.

When traveling yes, it is a little harder to keep on track but I tend to prepare all my food previously, but if I can’t I just eat clean anyway at the restaurant, it’s doable… We just need to pay attention to the details and to ask for what we want and need specifically on the meal (for example no salt, etc.).

Bodybuilding Blogger: I’m with you on the sushi, love it! So learn the art of meal planning and if all else fails eat as clean as you can at a restaurant. Got it 😉 What kind of cardio works best for you and how is it different during off-season compared to pre-contest? Do you think it’s best to do cardio first thing in the morning?

Larrisa Reis: I either add more cardio (pre-contest) or I reduce it (off-season). The best choice depends also on how our bodies react, since we are all different.

However, I like it first thing in the morning since it can give a boost to our metabolism for starting the day.

As you can see in my routine, at the moment my approach is slightly different; I added a new activity called Hot Yoga which is also considered aerobic while also helps with water retention (good for pre-competition!).

Then again, as described I do more cardio with normal exercises, elliptical, free running, etc., I am always changing that.

Bodybuilding Blogger: Nice! I heard that Hot Yoga is one of the fastest growing styles of Yoga in the world. Let’s talk about your personal training. As a certified personal trainer and nutritionist for women what is your approach with clients and what do you see them struggling with the most? ifbb figure pro larissa reis nutrex athlete

Larrisa Reis: My first approach is always to understand their goals and their commitment (which is crucial for success), it’s not easy but it always worth the effort.

They usually struggle the most with the diet, which I always teach that it doesn’t have to be flavorless like most think, we just have to give wings to our imagination and try new ideas, new seasonings, and so on..

My food is always super tasty, either I am in pre-contest or not. That will help a lot and make the journey easier and more enjoyable.

Bodybuilding Blogger: What’s it like being sponsored by Nutrex, Vitrix, Pro Tan and Suits by Amy?

Larissa Reis: Vitrix is a part of Nutrex, but you are right, I am sponsored by Nutrex Research, Suits by Amy, Pro Tan and I am a member of the team Vitrix Model Team.

I take this opportunity to say thank you to them, for everything and all the huge and daily support they give me. I’m very honored and happy, they are family to me.

I will always represent them the best I can!

Bodybuilding Blogger: Love their Muscle Infusion chocolate monster. Tastes amazing! Got any favorites?

Larissa Reis: Oh yes, that’s my favorite Chocolate Monster!!!! Also Cookie Madness, well all of them are awesome! And they go well with every recipe not only shakes! 😉  ifbb pro larissa reis nutrex

Bodybuilding Blogger: Congratulations on launching your new website HARDCOREIS™! The site looks great! What can a new fan expect when they visit? What other projects do you have in the works?

Larissa Reis: Much appreciated! I am very very honored with the launch of my brand Hardcoreis™, a dream come true!

It was in the works for some time, but I am very happy with it, it totally was worth the wait! 🙂

The website has a lot of cool stuff, from life blogs to photo-shoots, pictures, curiosities, and much much more.

Including the store section, where you can find the Hardcoreis™ clothing line, which have some exclusive and very stylish designs, along with signed posters of me.

Note that we ship worldwide!! 😉

I have more several projects in the works and more news coming soon, but I can’t talk about it yet, I will just say and assure everyone that will blow your mind!! Stay tuned!!

Bodybuilding Blogger: That’s awesome, look forward to it! If you could give one piece of advice to an aspirinlarissa reis ifbb pro g figure pro, what would it be?

Larrisa Reis: I would say for them to dare to dream, to dare to stand alone if needed, and to never give up on anything.

If you keep your eyes and mind set on your goals you will reach them, because nothing is impossible. It’s all about will power, consistency, perseverance and hard work.

Nothing is given, all is earned.

Seek for what drives you, what inspires you, music, and professional athletes, whatever it is. Seek it, find it and use it! 🙂 BE HARDCOREIS™!

Bodybuilding Blogger: Thank you so much Larissa for sharing your time with us and for being such a positive motivation.

I want to personally thank my good friend Larissa Reis for this interview. She is a driven, strong, hardworking and inspiring athlete with a passion for helping others become the best they can be. You can connect with Larissa on LarissaReis.net or Facebook and Twitter plus view her pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

For workouts tips, pro interviews, discount supplements, nutrition plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

The Critical Mistake That Keeps You From Building Muscle Fast

Building Muscle Fast

Have your muscle gains come to a complete halt even though you’ve been training hard?

Do you go for days being so sore that you can hardly move?  building muscle fast

There’s no question that working out is good for you, but there is such a thing as overdoing it as well. I’m sure you have heard the expression “Too much of anything is not good for you” right?

Unfortunately, many bodybuilders and athletes train to the point where they are actually losing muscle, becoming weaker and hurting their performance level.

You’ve probably seen it yourself. It’s the one guy in the gym doing his 4 hour hardcore workout for the 14th time this week. He definitely has the drive, motivation, and passion but the more approach is not always better.

You can always be at the gym training and training but never make any progress.

How’s that possible?

It’s called overtraining.

And it’s a serious problem among bodybuilders that can be avoided if we are aware of the symptoms and how to prevent it.

Here are several of the symptoms of overtraining to watch out for:

building muscle fast

Now that you know the symptoms what are some of the best ways to prevent overtraining?

Let’s break it down:

Training – Remember, you are breaking down your muscles every time you have an intense workout. So your muscles need to recover from the damages inflicted. Train each muscle group only once or at most twice a week.  It’s also important to understand after 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells. So keep your weight training at no more than an hour if you are a natural bodybuilder.

Nutrition – What you eat, how much you eat, and the timing of your meals plays a key role in the recovery process. Prevent overtraining with the right anti-inflammatory foods, bodybuilding foods, protein supplements, BCAAs, and Glutamine.

Sleep – It’s amazing how you feel mentally when you don’t get enough sleep but just imagine what must be going on inside your body as well. Your muscles repair and grow when you sleep. So sleep at least 8 hours per day.

Some other recovery techniques include stretching, deep tissue massage, sauna, whirlpool bath, and ice bathing.

You can avoid overtraining with a good training regimen, solid nutrition plan, adequate rest and sleep. Remember, your muscles recover and grow outside of the gym so don’t fall victim to overtraining and sabotage your muscle growth. Train hard but train smart!

For workouts tips, pro interviews, discount supplements, customized diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

New IFBB Physique Pro Toni Perdikakis Gearing Up for 2013

IFBB Physique Pro Toni Perdikakis Interview

New IFBB Physique Pro Toni Perdikakis is gearing up and training like a monster during her offseason.

Recently, I had the honor to interview Toni about becoming a new IFBB Physique Pro, her training regimen, and what the future holds for this incredible athlete. ifbb physique pro

Bodybuilding Blogger: Toni, congratulations on earning your pro card at the NPC USA! How does it feel to be a new IFBB Physique Pro?

Toni Perdikakis: I think I am still in shock that I was first callout, in the middle! I definitely didn’t think I would even be top 5 at the USAs. I worked my hardest and did what I could, but I guess I went into it without expectations. Even after prejudging, I still didn’t think I was top 2. LOL!

Bodybuilding Blogger: You looked fantastic but what motivated you to switch from competing in figure to the new physique division?

Toni Perdikakis: Competing in Figure, I hardly trained and did insane amounts of cardio (for example, 2011 Nationals prep included 3 ½ hours of cardio per day!). I was fighting my body and dead set on getting my legs down. After signing on with Kim Oddo, we decided together that it was a better idea to embrace my legs and work on bringing my upper body in bigger. I was able to train hard, and did the least amount of cardio I had ever done, going pro in my third WPD show (seventh show ever!)

Bodybuilding Blogger: You’re right that is insane cardio. That was a good move for you and definitely paid off. What was it like getting sponsored by MHP?

Toni Perdikakis: I have actually been with MHP for two years. I am Sales Support for the company, along with an athlete. Gerard Dente and Steve Downs have been absolutely awesome and so supportive, even when I was competing at the amateur level. All of us are family, including the MHP, XFIT, and Muscle Meds athletes and sales team. And the biggest perk of being an MHP Sponsored athlete? An endless supply of Power Pak Pudding!!!!! ifbb phsique pro toni perdikakis

Bodybuilding Blogger: That’s great and congratulations. By the way that pudding tastes amazing! Let’s talk about some training. What’s it like working out with your significant other and IFBB Pro Jose Raymond?

Toni Perdikakis: Believe it or not, we never train together. We do cardio together pretty often, but I smoke him. When we first met, and he was trying to impress me, we trained every day together. Actually, when I met him, I didn’t have shoulders. I was a peanut. He made me train my shoulders twice a week, and now that’s one of my biggest assets on stage!

We are at the gym during the same times a couple times a week, and he always says it’s like working out with Jane Fonda because I am jumping around everywhere and so full of energy. When getting ready for a show, I do a lot of super and triple sets, so I am in and out for a weight workout in about 50 minutes.

This is my first offseason, with adequate calories and energy to train like a monster, so he definitely stays a little closer to me in the gym, especially because I am rocking out personal bests every week. He always calls me a freak, I always respond “don’t hate because I have bigger quads than you”. 🙂

Bodybuilding Blogger: That’s too funny; you two are a great team! What’s your training philosophy and workout regimen like?

Toni Perdikakis: Like I said, when in contest prep mode, I tend to super and triple set, keeping my heart rate up all during my workout. I train legs 2-3 times per week, and with all body parts, I tend to keep my rep range in the 15-30 range. During my offseason, I spend a lot more time training. My weight workouts last about 75-90 minutes, and I only train 4 days per week, keeping my reps in the 6 -12 range.

I implement FST 7 during every weight workout, at least once per body part. I do cardio 365 days a year, Bikram yoga 1-2 times per week and also do conditioning workouts 3-4 times per week. The conditioning workouts, classes that I teach, and yoga do not count as cardio. These are workouts that keep my heart and body in tip top shape. I stretch twice a day, and that helps with recovery and muscle growth.

Bodybuilding Blogger: That’s a serious training regimen! Thank you for sharing it. I read that in your article in ‘Muscle & Fitness hers’ when you were preparing for two back to back shows your mom ordered 10 pounds of orange roughy, 10 pounds of chicken, and enough asparagus to feed the whole neighborhood. That’s awesome! You have such a supportive family, how did growing up in a Greek family play a role in your eating habits and lifestyle today?

Toni Perdikakis: My mom is awesome! 10 pounds of roughy, 10 pounds of chicken, and 8 pounds of bison is our weekly shopping list! When I am super busy or overwhelmed, especially close to a show, my mom steps in to save the day. She has definitely gotten the hang of it. She knows when we can season the food and when we can’t. She knows that we switch from splenda to stevia two weeks before a show. She’s good! My mom always made sure that my brother and I had the best food growing up. toni perdikakis

She used to deliver my food to me around lunch time so that it was hot. When my brother played college football, she would have the WHOLE TEAM over the Friday before games to feed everyone. I have to say that I was always a little tank. I could put away some food, but she never had junk around the house and all of our food was homemade.

I have my family to thank for my work ethic. My dad came to this country with nothing and now is a highly respected and knowledgeable engineer. They taught me to never give up. If I didn’t have the support from them, I wouldn’t be who I am today.

Bodybuilding Blogger: What an amazing success story! You’re continuing that success that’s for sure. As a certified personal trainer and group exercise instructor what is your approach with clients and what do you see people struggling with the most?

Toni Perdikakis: Food, food, food! You would be surprised how people do not know what or how to eat! I have clients that don’t know that rice is a carb, or that peanut butter is a healthy fat. They don’t understand the importance of eating every 2-3 hours or the principles of food combination. I always try to educate my clients and answer as many questions as I can.

Another big issue is negativity. A lot of women have a negative body image or body dismorphia, along with being way too hard on themselves. We are all human. Mistakes and shit happen! It’s all about picking up the pieces and moving on!

Bodybuilding Blogger: Toni, what has been your hardest challenge to overcome either in your personal life or competition career?

Toni Perdikakis: I actually battled eating disorders for 12 years. Two things saved my life. One, my father was in a coma from a traumatic brain injury. Dealing with that situation put life into perspective for me. I was thankful to be alive, to have a happy and healthy family, to see my dad’s heart beating on a screen, and there was no reason to sweat the small stuff. I am blessed!

Second, the sport of bodybuilding. Once I understood food as fuel and energy to get where I knew I wanted to go, it took me out of those behaviors that dealt with life and emotions through food and negative behaviors. I want to take care of my body the best that I can, so that I can compete as long as I can.

Bodybuilding Blogger: Thank you for sharing such an important turning point in your life. As a new IFBB Physique Pro how has life changed for you and what are your future plans?   ifbb pro toni perdikakis

Toni Perdikakis: I adopted this lifestyle four years ago when I met Jose, so life hasn’t changed all too much. I plan to rock out my offseason and have fun with my training on all these calories! I am hoping to step on stage in March, and I plan to do a good amount of shows this year. I did four last year, and then got sick. I had to listen to my body and throw in the towel. I have let my body heal, and now I am itching to get back on stage! I want to be in front of the judges, to get the feedback and constructive criticism to take my physique to the Olympia level.

Bodybuilding Blogger: If you could give one piece of advice to an aspiring physique pro, what would it be?

Toni Perdikakis: Believe in yourself. Even when you feel like no one has your back, just keep going. Be your own #1 cheerleader. Never give up. If you fall, who cares. Get up, brush your shoulders off, and put one foot in front of the other. There is no limit to where we can take ourselves. The sky is the limit. Decide who you are and what you want; then do everything in your power to get it.

Bodybuilding Blogger: Thank you so much Toni for sharing your time with us.

I want to personally thank my good friend Toni Perdikakis for this interview. She is a family oriented, positive, hardworking and energetic athlete with tenacity, drive and a passion for helping others. You can connect with Toni on ToniPerdikakis.com and Facebook plus view her pics on our Facebook fan page Bodybuilding Worldwide.

Stay tuned for more inspiring stories, workout tips, interviews, and nutrition info from the pros.

For workouts tips, special offers from the Pros, discount supplements, nutrition plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

What is BCAA?

What is BCAA?

BCAAs are extremely important for bodybuilders and athletes because they can maximize your energy levels and reduce protein and muscle breakdown during intense workouts. what is bcaa

BCAAs, also known as branched chain amino acids, are the essential amino acids leucine, isoleucine, and valine which combined make up about 1/3 of skeletal muscle tissue in your body.

The word “essential” is used because your body can’t make them, so they have to be obtained from either food sources and/or supplementation.

The term “non-essential” amino acids simply mean that your body can make these by itself from vitamins and other amino acids. Don’t make the mistake of thinking “non-essential” is not important. For example a non-essential amino acid such as glutamine, is very essential in the process of repairing muscle tissue.

What is BCAA used for?

BCAAs play a vital role in the muscle building process. When you eat food containing protein, it gets broken down into individual amino acids small enough to get absorbed into the bloodstream.

During an intense workout or endurance exercise the levels of these three amino acids (leucine, isoleucine and valine) fall which contributes to you getting tired during training.

A recent study in the Journal of the International Society of Sports Nutrition shows that BCAAs administered before and following damaging resistance exercise reduces indications of muscle damage and accelerates recovery in intense workouts. what are bcaas

Richard B. Kreider, PhD, author of ‘Overtraining in Sport’, says “In our view, the greatest potential application of BCAA supplementation is to help athletes tolerate training to a greater degree rather than a performance enhancement supplement.”

What foods supply the most BCAAs?

You can obtain BCAAs from whole food sources, with the greatest amounts found in dairy and red meat. Here is a breakdown of several foods containing these essential amino acids:

  • Isoleucine is found in meat, fish, and cheese products.
  • Leucine can be found mainly in beans, brewer’s yeast, casseinate, brown rice, and corn.
  • Valine can be found in food sources such as soy flour, fish, meats, cottage cheese, grains, mushrooms, peanuts, and vegetables.

Should you supplement with BCAAs?

Taking a BCAA supplement is especially useful if you are on a low calorie diet or preparing for a competition. It’s also a matter of convenience since taking BCAAs via a powder, pill, or liquid drink may be easier for you.

Here are suggested dosage guidelines for bodybuilders and athletes:

  • Pre workout (30 minutes before) => 5 grams
  • Intra workout (during workout) => 5 grams
  • Post workout (30 minutes after) => 5-10 grams

In a nutshell, as all other amino acids, BCAAs are building blocks of protein that produce up to 35% of muscle mass in your body. If you are aiming to maintain lean body mass while losing body fat then supplementing with BCAAs is a smart choice.

*Conditions of Use and Important Information: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. So never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider.

For workouts tips, pro interviews, discount supplements, customized diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.