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 / Health & Fitness
Fitness SA

Fitness SA Summer 2015

Fitness magazine covers all aspects of the female health and fitness lifestyle, with dedicated training sections that delve into everything related to gym based-training and various sporting codes. This includes health and fitness product news, trends and techniques, as well as expert nutritional and supplementation information from the industry’s top experts – all delivered in a well designed, attractive looking layout that entices readers to carry on feeding their hunger for information.

South Africa
Muscle Evolution cc
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1 Issues


2 min.
challenge and change yourself

EAT LESS AND MOVE MORE. YOU’VE PROBABLY HEARD THIS STATEMENT A THOUSAND TIMES WHILE MUNCHING ON A CARROT STICK OR SPENDING QUALITY TIME WITH THE TREADMILL. While it’s a basic, relative truth, unfortunately losing weight and reducing that unwanted body fat is not that simple. That statement tends to oversimplify the fat-loss process as it’s not merely about eating less and moving more. You need to have a solid understanding of ‘how to eat’ or ‘what to do’ to achieve your goals and make your results sustainable. Without this foundation on which to build on you’ll carry on counting calories till the cows come home. Thankfully, if you’re reading this, it means you’re looking for those answers. Whether you’re battling to overcome pregnancy weight gain, struggling with ineffective yo-yo dieting or have…

5 min.
fatloss fast facts

4 FAT BURNING FOODS Nuts Fish and other seafood Avocado Coconut CUTTING DOWN People are always surprised when they realise what size a food portion should actually be. Cutting down on portion sizes is an important step when it comes to being healthy. The first cut can be quite a shock, but soon enough you’ll get used to eating less. An easy trick when it comes to portion size is to opt for a smaller plate. A small plate full of food looks better than a large plate with only a small amount of food on it. If your plate is looking a bit sparse try filling it with some fruits and vegetables. AN AVERAGE HEALTHY INTAKE OF GOOD FATS IN THE DIET SHOULD BE APPROXIMATELY 30-40G A DAY. THE FAT CONTENT OF DIETS IN AFFLUENT POPULATIONS…

7 min.
expert fat loss advice

RAPID WEIGHT LOSS QI’ve been trying everything to lose weight. I have a goal of 1.5kg a week in mind as I only have a month to lose the most that I can. So far I’ve been working out twice a day doing cardio (spinning) in the morning, and weights in the evening. My diet is fairly good as I have oats, protein and veg, healthy snacks like fruit and yoghurt, and I’ve cut out starch and carbs, but nothing is working. I’m also on a thermogenic fat burner along with Slim Cuts, but they don’t seem to be working either. What am I doing wrong? Kim A While training twice a day can be highly beneficial, it is more important to take the time to focus on your diet, and make…

2 min.
burn it

Get the most from your cardio by using a combination of long, slow duration and short, high intensity sessions. Mix this up with functional weight training to get the ultimate calorie burn. Monday FUNCTIONAL TRAINING Go straight from 1 exercise to the next, performing giant sets with no rest between sets. (Perform 3 sets) 10 minute warm up jog 10 push ups 20 bunny hops 20 jump lunges Run for 1 min at fast pace 15 dips 10 box jumps 10 burpees 100 rope jumps 10 min cool-down walk Tuesday LONG DURATION 60 minutes of low to medium intensity activity like cycling, jogging, stepping or the elliptical trainer. Keep your heart rate within 60-75% of your MHR It’s the ideal rate for utilising fat stores for energy. Wednesday INTERVAL TRAINING Use a treadmill or hit the track. You can also perform this cardio workout on a bike. 10 minute warm up jog 4-5 intervals…

5 min.
ramp up your fat loss

However, this won’t work forever. There comes a time when this equals out and you just don’t lose any more fat. Some people call it a plateau, others call it reason to quit. We call it reason to recommit and ramp up your fat loss. Even if you’re not at a plateau, but you want your fat loss to happen a bit faster, then take the time to look at the fundamentals and make sure that every single one of them is on point – do everything right, as often as you can, and enjoy the benefits. The fundamentals of fat loss are not some hidden mystery inscribed on an ancient manuscript hidden in a crypt far, far away. No, we all know what they are, and here is how we…

5 min.
beach ready with 7 moves !

www.boostgymwear.co.za WHILE WE ALL KNOW that you cannot change your body in a few days, we all also know that eating well and doing the right exercises can make a difference. One only has to look at WBFF Pro and bikini diva Jody Calitz for inspiration. Not only does she have a transformation story, but her journey has been one of commitment, passion and a drive to do this the hard, and right way – no quick fixes for her. However, what she learnt along the way is invaluable for any woman who wants to take control of her life and body once and for all. Being a trainer and bikini competitor, Jody has been through the trenches and knows what works and what doesn’t. She also knows that getting to the…