Carol Dias in a bikini smiling for the camera looking fit

Carol Dias

Fitness Model, Entrepreneur, Social Media Personality

Carol Dias is a fitness model, entrepreneur, and internet sensation from Sao Paulo, Brazil. She’s become popular for her pictures and videos in which she showcases her lifestyle, workouts, and travels.

From a young age, Carol loved to stay active and healthy. She practiced different sports and disciplines that were all part of her regular school program, alongside partaking in extracurricular activities such as volleyball and dance.

Upon finishing her education, Carol decided she wanted to merge her love for sports with her passion for modeling – wanting to become a fitness model.

After years of ups and downs and numerous challenges, Carol became successful in her aim – she became a fitness model and online influence with countless fans looking up to her training and dieting advice.


Carol Dias kneeling on the beach and looking at the camera

“Animals are like children to me. They are loyal even in their most difficult times, and they keep showing love to you no matter what. Loyalty and respect are feelings that can’t be bought or found somewhere.

I love my dogs so much that if one of them would get sick, I would feel as if I was the one who became sick. They are our eternal friends who deserve our attention and love. Anyone who has a dog as a friend, has everything.”

Athlete Statistics

Full Name: Carol Dias
125 - 135lbs (56.7 - 61.2kg)5'4" (162.5cm)87cm100cm
WaistAgeDate of Birth
64cm36May 31, 1987
BrazilianFitness Model, Entrepreneur, Social Media Personality2010
Weight125 - 135lbs (56.7 - 61.2kg)
Height5'4" (162.5cm)
Date of BirthMay 31, 1987
ProfessionFitness Model, Entrepreneur, Social Media Personality


Carol Dias posing for the photo with her dog besides her in the gym


  • Social Media Personality
  • Fitness Model
  • Entrepreneur (Fitness)


Carol Dias taking a selfie of her fit and toned figure in the gym


Carol Dias showcasting her lean and curvy glutes for the camera


Sticking to the Schedule

Carol’s favorite muscle groups are her legs and glutes. During her leg workouts, Carol is extremely focused. Her motto is to make the most out of each rep, instead of simply counting repetitions.

No matter if Carol has a bad day or a good day, she’ll follow the planned training routine. Even though this is extremely hard, it enables Carol to stay on top of her progress with her physique.

Carol Dias’ Legs and Back Workout Routine

Instead of beginning the workout with heavy compound lifts, Carol opts for light isolation exercises. She believes this gets her muscles and joints ready for heavier movements later in the workout.

Overall, Carol’s leg and back workout is long and exhaustive. It features exercises which target her muscles from multiple angles, enabling her to get the most out of her training session. This is how it looks;

  • Warm-up (either cardio or light-weight leg extensions and lying leg curls)
  • Hamstring Curls, 3 sets of 12 reps
  • Leg Extensions, 3 sets of 12 reps
  • Heavy Leg Press, 3 sets of 8-10 reps
  • Smith Machine Squats, 3 sets of 8-10 reps
  • Smith Machine Deadlifts, 3 sets of 8-10 reps
  • Standing Single-Leg Press Machine, 3 sets of 8-12 reps
  • Pull-ups, 3 sets of 8-10 reps
  • Lat Pulldowns, 3 sets of 12 reps
  • Lat Row Machine, 3 sets of 12 reps
  • Bent-over Dumbbell Rows, 3 sets of 12 reps


Carol Dias standing by the dip machine, looking at the camera

Leg Press For Muscle Hypertrophy

Alongside squats and deadlifts, leg press is Carol’s favorite movement for targeting her legs and glutes. However, in order to reap the full benefits of the exercise, Carol ensures she has the perfect form while doing it.

Before beginning the exercise, Carol makes sure her form is perfect. First, she takes a look at her leg placement, ensuring they are just about shoulder width apart. Depending on whether she wants to emphasize her glutes, quads, or hamstrings, Carol may adjust her leg placement to be wider or narrower.

Starting the exercise, Carol lowers the safety bars and presses the platform up until she almost fully extends her legs – not locking her knees completely. After this, Carol takes a slow and deep breath and lowers the platform down until she forms a 90-degree angle with her lower and upper legs.

She then pushes the platform up using her heels and exhales on the way up, before repeating the movement for reps – this is how she’s been able to create her strong, and curvy legs.


Carol Dias doing triceps extensions in the gym


Carol eats several smaller meals per day. This speeds up her metabolism, making it more efficient at burning calories.

With each main meal (breakfast, lunch, dinner), Carol will have some sort of fiber-rich food. Such as beans, salads, or dark leafy green vegetables. This helps her body break down the nutrients more efficiently, making it easier for her digestive system.

Carol’s meal plan;

  • Breakfast – 100 grams of sweet potatoes, 6 egg whites, blueberries (optional, dessert)
  • Morning Snack (Post-workout) – Protein supplement
  • Lunch – Green vegetable salad, 50 grams of sweet potatoes, 150 grams of chicken breast or grilled fish
  • Afternoon Snack (1st option) – handful of cashews or other nuts, protein supplement
  • Afternoon Snack (2nd option) – Omelet with lean turkey breasts.
  • Dinner (1st option) – Green vegetable salad, 50 grams of sweet potatoes, 150 grams of chicken breast
  • Dinner (2nd option) – Greek Yogurt, blueberries, protein supplement


Carol Dias lying down on the floor by the dumbbells for photo shoot


Carol Dias posing in the photo shoot

What we can learn from Carol Dias

Carol Dias is an extremely popular fitness model with fans from all over the world. However, her success wasn’t handed to her on a plate. She had to work hard for years before reaching the level of fame and glamour she now enjoys.

With that in mind, here’s what we can learn from Carol Dias; if you want to live the life of your dreams, you’ll have to make certain sacrifices. Nothing worth having comes easy. But if you’re able to push forward despite difficulties that arise, you can realize any goal you want – just like Carol Dias.

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