The Ana Belles

Welcome to The Ana Belle's website! We got our name because we are Pro-Ana, and we are also Belles, charming and beautiful young women. At least that is what we are striving towards for us the thinner = the closer to perfection. Here you will find many helpful tips and tricks, our favorite thinspirational photos, articles and the details of own personal development and progress. Enjoy, don't forget to check out our all new message board and please let us know what you think!

Wednesday, August 17, 2005

Let's Get Physical!!!

Shame on the body for breaking down while the spirit perseveres.
: John Dryden :

6 Comments:

  • At 8:26 PM, Blogger The Ana Belles said…

    **JESSIKA'S FAVORITES**

    *POWER JUMPS*
    - these are really great to burn up some calories. what you do is simple, jump high up like your trying to make your head touch the ceiling. keep doing this repeatedly maybe for like a minute and rest then do it again for a minute. you'll really feel it.

    *THE STAIRS*
    - many Anas do this little exercise. you run up and down the stairs. i would start doing reps of 20 for you beginners. up and down count as one rep. so it's like: up down 1, up down 2, up down 3 etc... Timing yourself will push you even harder to beat your time. - Have a goal time you want to beat. This way when you beat it, you can move on to 30 reps with a different time goal. that way, you wont get really bored with
    it.
    - Reward yourself often. When you finally beat your main time goal, reward yourself by going to the hair shop, getting your nails done, shopping for more clothes(your gonna need more because of how skinny your getting!)just stuff to further perfect yourself.
    -

     
  • At 2:24 PM, Blogger The Ana Belles said…

    Walk Off That Weight...

    When to do the Fat Burning Walk:
    May be done daily.

    Benefits:
    This workout gets the body to use stored fat for energy. At 60-70% of your maximum heart rate, 85% of your calories burned are fats. Walking faster or slower burns a smaller percentage of fat.

    Fat Burning Walking Workout:

    1. Start at an easy pace for 10 minutes (this burns off the stored blood sugar and glycogen and tells the body to get ready to burn fat.)
    2. Stop and do a stretching and flexibility routine for 5 minutes. Stretches
    3. Walk 30-60 minutes at a pace that brings your heart rate up to 60-70% of your maximum heart rate (MHR). This is a comfortable pace where you can speak in full sentences although you will be breathing harder than usual.

    4. Cool down with 5-10 minutes at an easy pace.

    5. End with 5 minutes of gentle stretching and flexibility exercises

     
  • At 9:42 AM, Blogger The Ana Belles said…

    Follow the exercises outlined below to help tone and shape your way to your goal!

    ABDOMINALS

    Because the abdomen has many different muscles the best way to tone up this area is to perform several different types of exercises, including:

    1. Leg Raises

    a. Lie on your back with your legs extended straight up.
    b. Rest your arms by your sides or underneath your buttocks.
    c. Keeping your lower back on the floor, lower your legs slowly to a 45-degree angle, then return your legs to the starting position for a count of 5 seconds.
    d. For beginners, do one set of 8 - 10 repetitions.
    e. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each.

    2. Side Twist

    a. Lie on your back with your hips and knees bent at a 90-degree angle.
    b. Place your hands behind your head, with your elbows on the floor.
    c. Bring your right elbow toward your left knee, and extend your right leg at the same time. (You should be bending from the waist with your left elbow on the ground).
    d. Hold for 1 second, then return to the starting position. Complete the set on one side before you go to the other side.
    e. For beginners, do one set of 8 - 10 repetitions.
    f. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each.

    ARM JIGGLE

    The backs of your arms store fat, but with the right moves, triceps also shape up faster than most other body parts. Here are some tips that can help:

    3. Press-Downs

    a. Stand with rubber tubing (sold at sporting-good stores) draped around neck.
    b. Grasp so elbows form a 90-degree angle.
    c. Keeping elbows pressed to your sides, slowly straighten arms by bring your hands down in front of you.
    d. Hold for 2 seconds, then return to the starting position.
    e. For beginners, do one set of 8 - 10 repetitions.
    f. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions.

    4. Bicep Curl

    a. Hold a dumbbell (2-3 lbs) in both hands, arms extending down at your side, with your palms facing your hips.
    b. Keeping your elbows close to your body, curl the dumbbell toward your shoulders - either simultaneously, or alternating one arm at a time. Lower the dumbbells to the starting position in a slow, controlled manner.
    c. For beginners, do one set of 8 - 10 repetitions.
    d. For experienced, do 2 - 3 sets of 8 - 10 repetitions each and use 3 - 5 -lb dumbbells.

    More experienced exercisers may also want to add the following exercise to tone that underarm area...

    5. Chair Dips

    a. Sit on the end of a sturdy chair, and grasp the edge of it with the palms of your hands.
    b. With your legs fully extended, place your feet straight out in front of you with your heels on the floor so that your weight is being supported by your arms.
    c. Using your arms, lift yourself up from the chair and then lower your body as a unit toward the ground until your arms exceed a 90-degree angle.
    d. Hold for 2 seconds, then return to the starting position.
    e. Do 2 - 3 sets of 8 - 10 repetitions.

    BACK

    6. Back Extension

    a. Lie face-down on the floor with your hands at your sides, next to your hips.
    b. Not using your arms, slowly raise your shoulders and chest off the floor about 4 - 6 inches.
    c. Hold for 1 second, keeping your lower body relaxed and your head in line with your upper body.
    d. For beginners, do one set of 8 - 10 repetitions.
    e. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions.

    BUTTOCKS

    7. Pelvic Lifts

    a. Lie on your back, with your legs bent and both feet flat on the floor, hip-width apart. Rest your arms at your sides.
    b. Pressing down your heels, raise your hips several inches off the floor.
    c. Squeeze your butt muscles together at the top of the movement, then relax them on the return towards the floor.
    d. For beginners, do one set of 8 - 10 repetitions.
    e. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each.

    8. Side Leg Lifts

    a. On your hands and knees, keep your right leg bent at 90 degrees, and raise it to the side leading with your knee.
    b. Hold for 1 second, then lower to starting position.
    c. For beginners, do one set of 8 - 10 repetitions, then switch legs.
    d. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each, then switch legs.

    9. Donkey Lifts

    a. On your hands and knees, bring your right knee to your chest; then kick back, leading with the heel of your foot. Do not arch your back.
    b. Straighten your right leg behind you, lifting it out and up - squeezing your buttock muscle.
    c. Bring knee back to chest.
    d. For beginners, do one set of 8-10 repetitions, then switch legs.
    e. If you're more experienced, do 2-3 sets of 8-10 repetitions each, then switch legs.

    More experienced exercisers may also want to add the following exercise to help tone up the buttocks:

    10. Lunges

    a. Stand with your feet shoulder-width apart, and your knees slightly bent.
    b. Place your hands by your side or out in front of you, for balance.
    c. Step forward, bending your front leg.
    d. Hold for 2 seconds while squeezing your buttocks, then return to the starting position.
    e. Do 3 sets of 8 - 10 repetitions per leg.

    LEGS,THIGHS & HIPS

    11. Inner-Thigh Leg Lifts

    a. Lie on your right side, resting your head on your right arm.
    b. Bend your left leg to form a 90-degree angle at the hip and knee.
    c. Lift your right leg straight up off the floor no more than 6 inches off the floor for about 10 seconds then lower it.
    d. For beginners, do one set of 8 - 10 repetitions on each side.
    e. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each side.

    12. Side Lifts

    a. Lie on your left side with your feet flexed, legs slightly in front of you.
    b. Place your head on your left arm; place your right arm in front of you.
    c. Raise your right leg 10 inches.
    d. Hold for 2 seconds, then return to the starting position.
    e. For beginners, do one set of 8 - 10 repetitions on each side.
    f. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each on side.

    13. Side Rotations or Leg Lifts

    a. Lie on your right side.
    b. Keep your head up, and your left arm in front of you.
    c. Bend your left knee over your right leg, so it almost touches the floor.
    d. Lift your left knee, holding it up for 2 seconds, then return to start.
    e. For beginners, do one set of 8 - 10 repetitions per leg.
    f. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each side.

    14. Standing Leg Raise

    a. Stand against the wall with your feet together and your arms straight out to the sides.
    b. Flex your heel and raise your right leg in front of you, bending it slightly at the knee.
    c. Try to raise your leg as high as possible, then return it back to the starting position.
    d. Repeat the exercise with your leg turned out to the side.
    e. For beginners, do one set of 8 - 10 repetitions per leg.
    f. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions per leg.

    WAIST/LOVE HANDLES

    15. Side Bend without Weights

    a. Stand straight, with your feet shoulder-width apart, holding your chin parallel to the floor.
    b. Interlock your fingers behind your head, with your elbows pointing out.
    c. Turn your head to the right, looking over your right shoulder. d. Slowly bend to the right, keeping the arms in place.
    e. Repeat, turning to the left side.
    f. For beginners, do one set of 8 - 10 repetitions per side.
    g. If you're more experienced, do 2 - 3 sets of 8 - 10 repetition each per side.

    16. Side Bend with Weights

    a. Stand with legs shoulder-width apart, hands extended to each side, holding a dumbbell (2 - 3 -lbs).
    b. Bend slowly to the right side and hold for 3-5 seconds.
    c. Repeat, turning to the left side.
    d. For beginners, do one set of 8 - 10 repetitions per side.
    e. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each per side and use 3 - 5 -lb dumbbells.

     
  • At 10:02 AM, Blogger The Ana Belles said…

    Get Ready To Set Up Your Own Home Gym:

    Let's face it... Even regular gym-goers have moments when they would rather stay at home than venture out to the health club. If the gym environment seems too hectic for you, it's good to know that you can achieve desirable weight and fitness goals with the right equipment in the privacy of your own home, regardless of your budget. All you need to do is incorporate the three main components of fitness (cardiovascular, strength training and flexibility), and provide enough space with which to do your workouts.

    1. No Budget (ex: Broke College Student):

    °Fill empty milk jugs with water or use soup cans as weights for upper body training.

    °Follow television exercise classes.

    °Borrow exercise videos and fitness magazines from the library.

    °Stretches, jumping jacks, squats, lunges, triceps dips, abduction and adduction lifts, heel raises, back extension, abdominal crunches, push-ups and push-offs can all be done without equipment.

    2. Low Budget (ex: Thank God For Payday):

    °Purchase a set of resistance bands for strength training.

    °Rent videotapes from the video store.

    °Purchase a step for cardiovascular workouts.

    °Buy a jump rope.

    °Get a mat for abdominal work and stretches.

    3. Medium Budget (ex: Daddy's Girl):

    °Purchase a set of free weights.

    °Buy an assortment of exercise videotapes.

    °Get a mat.

    °Buy one piece of top-quality cardio equipment (i.e. Treadmill, stationary bicycle, stair climber, ski machine, rower or cross-trainer). Be sure to purchase equipment that is sturdy, has safety features, and is something you enjoy using.

    4. Sky's the Limit (ex: Nicole Ritchie or other Debutante):

    °Purchase a multistation gym for weight training.

    °Buy two or more pieces of top-quality cardio equipment to decrease boredom and reduce the risk of injury.

    °Consider purchasing padded flooring.

     
  • At 10:13 AM, Blogger The Ana Belles said…

    Whether or not you have time for a regular exercise session, there are plenty of ways to fit activity into your busy day. Take a look at just some of the possibilities...

    Cardio:

    -Park your car at the far end of the lot and walk.

    -Take the stairs as often as possible.

    -Get up and go for a five- or ten-minute brisk walk at least twice a day.

    -Get a cordless phone or a wireless headset and pace around the dorm or office while on calls.

    -Use the bathroom on another floor and take the stairs to get there.

    -Visit your coworkers and dorm mates instead of e-mailing or iming them.

    -Volunteer to go on errands. You'll get some exercise while on the job and score points with your friends/boss at the same time!

    -Ditch the drive-thrus. Park the car and walk into the bank or restaurant instead.

    -Walk on your treadmill, use your exercised bike, or just march it out while watching your favorite TV show.

    -House cleaning is a terrific way to get a vigorous workout!

    Strength Training:

    Try doing 2 sets, 12-15 repetitions per set, of the following exercises...

    Wall Push-Ups:
    -Stand with your feet together 2-3 feet from a wall.
    -Lean against the wall with your hands, arms extended widely at shoulders' height.
    -Your heels should be slightly lifted off the floor.
    -Bend your elbows while pressing your chest against the wall.
    -Slowly press back up to the starting position and repeat.

    Squats:
    -Get up from your chair and stand upright with your feet shoulder-width apart.
    -Place your hands on your hips or extend your arms in front and hold onto your desk for support.
    -While looking straight out in front of you, begin to squat slowly as if you were about to sit back down.
    -Be sure that your knees do not go beyond your toes and keep your heels on the ground throughout the entire exercise.
    -When your bum barely touches the chair, pause, then slowly rise to the starting position.

    Triceps Dips:
    -Sit at the edge of a stable chair with your hands gripping the front edge.
    -With your legs together, walk your feet in front of you so that your hips are a few inches off the chair.
    -Keep your knees slightly bent. Slightly lower your hips towards the ground. Your elbows should be pointing straight behind you.
    -Pause, and then press up with your arms slowly.

    Biceps Curls:
    -Using either dumbbells, full water bottles (or even Slim-Fast cans!), sit in an upright position with a weight in each hand.
    -Arms should be at your side with your palms facing forward.
    -Slowly raise the weights towards your shoulders while keeping the upper portion of your arms stable against your body.
    -Pause at the top. Then, slowly lower the weights back to the starting position.
    -You may lift both weights simultaneously or alternate arms.

    Heel Raises:
    -This exercise focuses on the calves.
    -Stand with the balls of your feet on the edge of a thick, hardcover book placed next to a wall to minimize shifting.
    -Extend your arms in front of you, with your palms on the wall for balance.
    -Raise body slowly so that you are pushing with the balls of your feet. Pause. Lower your heels and return to the starting position.
    OR
    -Slowly lift your heels up and down while waiting on line to strengthen your calves.

    Abs and Lower Back:
    -Consider sitting on an exercise ball instead of a chair. Your body will need to rely on your core muscles to stabilize you while sitting.

    Stretching:

    -It's so easy to fit in flexibility exercises, yet they're often forgotten. So allow yourself 5 minutes once or twice a day to stretch out all of your muscles.

     
  • At 8:59 AM, Blogger The Ana Belles said…

    How to avoid plateaus:

    Following the same exercise routine over and over not only gets boring, but it can also lead to “plateaus” that will slow your results.

    Let me say that “plateaus” are very frustrating and they can lead to a decrease in exercise all together.

    It never fails…you’ve been working your butt off for weeks. At first, you noticed a difference. Now you’re at a stand still. You’re flat out bored with your routine and you find it hard to make it through an entire workout.

    So what causes one to reach a plateau?

    When the body performs the same routine day after day at the same intensity level, it becomes more efficient. As a result, it will eventually lower the number of calories burned.

    As an example: Let’s say you took your dog for a walk around the golf course everyday, and it took you 30 minutes. Over time you’d not benefit as much from the same walk as you did when you first began walking the path. Thus, you’d have to increase your walking time or chose a more challenging route.

    Research shows that by sticking to just one routine or activity, the number of calories burned may decrease as much as 25%!

    6 Tips for beating exercise boredom!

    Re-evaluate your current routine. What bores you? Is there a part of your workout that you dread?

    Take up a new routine or activity. A good rule of thumb is to make changes to your routine every six to eight weeks.

    Take up a new class! Once a week try a new fitness class or workout video (Kickboxing, Step Aerobics, Yoga, Pilates, etc.)

    Get a partner. Find a friend that likes to workout or one who wants to start. You can encourage each other and you’ll be less likely to skip a workout if someone is waiting for you.

    Schedule a couple appointments with a Certified Personal Trainer. A Personal trainer can do many things for you such as offering you education, motivation, and encouragement. You may prefer to see a trainer occasionally to update your exercise program, or to check your progress.

    Evaluate your goals. Do you have short-term goals? (e.g. I want to lose 5 pounds in the next 2 weeks). Do you have long-term goals? (e.g. Six months from now I want to finish a 10k run). Are your goals realistic?
    Here’s the thing.

    When most of us hit a plateau, we become frustrated quickly and usually give up.
    However, when you hit a plateau, there are things you can do to move through it.

    For starters, when your body becomes used to what you’re doing, you need to change something. Besides changing your workout routine, there are other things you can do when you reach a plateau.

    The next time you find yourself bored with your workout and you feel like giving up or can’t motivate yourself into getting your butt back to the gym – reevaluate your workout and see what kind of new changes you can make to get yourself back on track.

    Finally, believe in yourself and don’t give up before you’ve had a chance to succeed! Remember, your first step is to believe you can do it. And your second step is making the commitment to see it through…all the way to the end.

     

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