EXPLOREMY LIBRARY
Health & Fitness
Muscle & Fitness Hers South Africa

Muscle & Fitness Hers South Africa

September - October 2020

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Country:
South Africa
Language:
English
Publisher:
DHS Media Group
Frequency:
Bimonthly
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6 Issues

in this issue

2 min.
hot list

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 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 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. R899, adidas.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.
the best you can be!

EVERYONE HAS THEIR OWN SPECIAL STORY ABOUT HOW THEY GOT INVOLVED IN HEALTH AND FITNESS. COULD YOU TELL US A LITTLE BIT ABOUT YOUR JOURNEY TO WHERE YOU ARE TODAY? Nine years ago, I was looking for something new. I was discontent and wanted to pour my heart and soul into something. I realize now that I was looking for my passion. One day, an acquaintance showed me a picture of herself in a bikini on the day of her fitness competition. I was completely blown away. Instantly, I knew that I wanted to achieve what she achieved. The body, the look – what could be more exciting?! Within one week, I picked out a show in Los Angeles, selected a nutritionist and trainer, and I went in with complete commitment.…

4 min.
get a rock star body

“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 57, 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 energized. “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, who kicks off her 42-city Rebel Heart worldwide tour this month, regularly follows workouts like this fast and furious…

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…

3 min.
rethink your workout routine

MARIA V., STOCKTON, CA “I’m a 44-year-old grandmother. I’m 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…

1 min.
fat-blasting rowing routine

WARMUP (8 TO 10 MIN.): Get on the erg and focus on the parts of stroke and recovery to improve technique. PYRAMID: Focus on increasing your stroke rate by taking about 10 to 15 strong strokes at the following pace (strokes per minute): 20, 22, 24, 26, 28, 30, 28, 26, 24, 22, 20. Strength moves: Hop off the rower and do the following exercises for 45 seconds each: pushups, squats, crunches, planks. POWER INTERVALS: Pick up the pace and row for 20 seconds (try to maintain a 24 to 26 stroke rate), then recover for 20 seconds; repeat. Then row hard for 40 seconds, with 20 seconds of recovery, two times. Finish with 60 seconds of hard rowing, with a 20-second recovery after each. Strength moves: Hop off the rower and do the following exercises for 45 seconds…