/ Salud y Fitness
Muscle & Fitness Hers South AfricaMuscle & Fitness Hers South Africa

Muscle & Fitness Hers South Africa March - April 2019

Essential reading for dedicated fitness enthusiasts and competitive athletes.

South Africa
DHS Media Group
Leer Más
US$ 13,58
6 Números


1 min.
publisher’s note

TICK TOCK… We are heading into March and it feels as if we just got back to the office after the holiday break last week, Q1 is basically in the bag. Every year it seems like time is passing us by faster. It feels like yesterday that my wife told me she was pregnant and by the time you read this the little dude will already be in his third whey shake for the day. There are a couple of quotes that resonate with me personally, top of the list would have to be Anthony (Tony) Robbins: “Once you have mastered time, you will understand how true it is that most people overestimate what they can accomplish in a year - and underestimate what they can achieve in a decade!” As…

3 min.
hot list

NUTRITION USN CARNIKICK USN CarniKICK contains 3000mg of L-carnitine per serving, which transports fat into the energy cycle. It’s scientifically-formulated with proven ingredients to help tone, tighten and firm up your body as part of your healthy weight loss and management journey. R159, usn.co.za GEAR ADIDAS ADVANTAGE CLEAN QT SHOES A clean court style just for her. These girl’s shoes feature an elegant leather-look upper with detailed and perforated stitched 3-stripes for a subtle feminine touch. R899, adidas.co.za JOCKEY EDGY BODYSUIT The Edgy bodysuit combines super soft microfibre and lace in a contemporary design. The one-piece provides a smooth silky feel and maximum coverage under any outfit. R260, jockey.co.za NUTRITION BIOGEN PRE-BURN 220G PRE-BURN is a potent, thermogenic pre-workout supplement, scientifically formulated to promote explosive energy during training while also enhancing the recovery rate and overall toning of muscles. It also helps to…

4 min.
get a rock star body

OUR MODEL: Melissa Trapani “FITNESS EMPOWERS ME. EVERY OTHER ASPECT OF MY LIFE FALLS INTO PLACE WHEN I AM TRAINING.” IT’S NOT EASY getting a body like Madonna—at 60, she’s got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and energised. “Our workouts are designed to support what she does onstage, which means a mix of endurance, flexibility and mobility, stability, balance, and resistance training,” says Smith, who is also the creative director of Hard Candy Fitness, a chain of fitness studios created by Madonna in 2010. The pop icon, regularly follows workouts like this fast and furious total-body strength circuit. Do it three times…

1 min.
3 intense ab moves

Reverse Crunch to Heels Up Lie faceup on floor with legs extended, feet lifted above hips and flexed. Keep arms at sides with palms down. Using your lower abdominals, lift your hips off the floor, bringing heels toward ceiling. Slowly lower back down and repeat for a total of 30 seconds. Hands Back with Knee Tucks Sit on the floor with legs extended, knees slightly bent. Place hands behind you, palms down below shoulders and elbows bent behind you. Lift heels and lean back, engaging abdominals. Pull knees into chest. Extend legs forward, keeping them about 45 degrees to floor. Pull legs back to chest and repeat for a total of 30 seconds. Side Plank with Hip Drive Lie on right side with shoulders, hips and legs stacked, right forearm on the floor perpendicular to body, left hand…

2 min.
rethink your workout routine

MARIA V. “I’m a 44-year-old grandmother. I weigh about 68 kilos. I work out three days a week, focusing on the upper body. My goal is to lose weight and sculpt muscle all over.” OUR EXPERT SAYS Congrats on being such an active grandmother! You’re working out often enough to meet your weight loss and muscle development goals but need to focus on the quality of your training and nutrition. For workouts, try to include compound (multijoint) exercises for upper and lower body, done at a high enough intensity that you feel fully fatigued by the end of each set. Progression is critical: Every four weeks, increase the weight while hitting the rep counts outlined here. To help keep your diet on track, use a food log. I would also recommend emphasising your…

1 min.
turbo row

THE MOST overlooked — and underrated — cardio machine in the gym just migh t be the indoor rower. Also known as an ergometer (or “erg” among enthusiasts), the rower offers a high-intensity, full-body burn: A 64 kilogram woman rowing at a good pace can blast 119 calories in only 15 minutes. “Rowing is multifaceted in its benefits—there is virtually no impact, it can be as intense as you want, and it’s versatile enough for any fitness level,” says Arielle Childs, a fitness instructor.. Many think of rowing as primarily an upper-body workout, but it actually works the entire body, including your upper back, shoulders, arms, core, glutes, hips, and especially legs. Before you hop on a machine and start pulling, keep in mind that form is the key to getting…