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Quick Stats:

Age: 20
Height: 169 cm (5'5 feet )
Weight: 57 kg (121.3 lbs)
BMI: 19.7


CHEATING ON YOUR DIET IS OK

"I'm not one for depriving yourself," explains Ana Nascimento, and she says she keeps dark chocolate at home for treats and has one cheat day a week where anything goes.

Other than that, it is a case of see no evil, eat no evil. "My mentality is, if you have healthy food in your fridge, you will eat healthy. It's as simple as that."

BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY

Never skip it, says Ana, and she recommends "yogurt or oatmeal with berries and peanut butter (oatmeal without fruit just isn't tasty to me)."
WHAT ABOUT A HEALTH LUNCH?

"Grilled chicken Caesar salads, Greek salads or spicy tuna and California rolls with green salad on the side," recommends Ana.

TIMING OF YOUR MEALS IS IMPORTANT

The last meal of Jen's day is at 7pm. No later.

WALKING IS GOOD

Ana supplements her gym workouts with plenty of walking. Ana averages "about 2.5 miles a day and use a fitness app to track our steps."

3 EXERCISES FOR GREAT ABS

Despite being the butt girl, her first column is all about abs.

And her three 'go-to' exercises for great abs are:

Exercise-ball crunches

Step-ups with weights

Leg throw-downs (where you lay on your back and throw your legs up high - so they are at a right angle to your body, then lower down again without touching the floor. Like a reverse crunch.)

Squats are a girl’s best friend. [Squats] work your core, your glutes and they keep your legs toned. They especially strengthen the muscles around our knees. My overall fitness goals are to look tone and lean, so I‘m not trying to build muscle or gain weight.
Core Challenge

50 crunches
10 push ups
1 minute plank
30 seconds side plank (right side)
30 seconds side plank (left side)
1 minute plank
10 pushups
50 jumping jacks
50 crunches
Ana Nascimento Tuesday Upper Body, Abs, & Cardio Workout

The Ana Nascimento Tuesday workout is focused on upper body, abs and cardio. The best way to get abs is diet and cardio. Once you’ve gotten to the point where your abs are showing, you then kick your abs workouts into high gear.

Watch my other fitness angels videos:

1. [ Fitness Angel ] Alice Matos All Exercises & Workouts
http://youtu.be/IHjPiN8q9_U
2. [ Fitness Angel ] Jen Selter All Exercises & Workouts
http://youtu.be/LKhdnfffodI
3. [ Fitness Angel ] Michelle Lewin All Exercises & Workouts
http://youtu.be/GxLVxI05C0U
4. [ Fitness Angel ] Yovanna Ventura All Exercises & Workouts
http://youtu.be/DCw2dj5D9d8
5. [ Fitness Angel ] Eva Andressa All Exercises & Workouts
http://youtu.be/DUetHxqLJTo
6. [ Fitness Angel ] Juliana Salimeni All Exercises & Workouts
http://youtu.be/X-zTdPI3jyE
7. [ Fitness Angel ] Larissa Reis All Exercises & Workouts
http://youtu.be/8Id-a3L-jbQ
8. [ Fitness Angel ] Bruna Lima All Exercises & Workouts
http://youtu.be/qPA1Y_On79c
9. [ Fitness Angel ] Ana Nascimento All Exercises & Workouts
http://youtu.be/spEO61l2F-U
10. [ Fitness Angel ] Claudia Sampedro All Exercises & Workouts
http://youtu.be/Dnb_uTWTZk0

Watch free exercise videos with the best exercises for your body and tips to get the most out of your workout at FITNESS ANGELS

https://www.youtube.com/playlist?list=PLTgmHtpmPFq0_K5RwcicRUm4R0N7yM_fw

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