Men's Health South Africa Men's Health: Training Guide

Men's Health is South Africa's best-selling men's magazine. And no wonder: each page is packed with expert tips and easy-to-implement, actionable advice on everything the modern man needs to feel fitter, happier and healthier. Through its award-winning content and design, Men's Health improves every aspect of a man's life, from physical and mental health to food, style, sex, stress, gear, grooming, tech, relationships, wealth, career and beyond. It's an essential read for any guy who wants to live his best life right now. That's you, right?

South Africa
Salient Media
R 64,99
R 249
6 Issues

in this issue

1 min
from the editors

Chiseled pecs, sleeve-busting arms, abs that cast shadows; you can have it all – if you train smart. This training guide will help you do just that. The total-body workouts on these pages mix cardio and strength moves to stoke your fat burners and reprogram your metabolism while building solid muscle. (Plus, we’ve included the best routines that target areas you want to improve most.) But you’ll do more than sculpt an incredible body; you’ll also gain the functional strength, speed, power and stamina you need to be the most athletic version of yourself. Let’s go.…

5 min
start here

TODAY IS A PERFECT DAY TO START TRANSFORMING your body. Our Get Back in Shape! programme from Men’s Health training advisor David Jack makes it easy to end any slump once and for all. This cutting-edge plan is designed not only to blast belly fat and build total-body muscle but also to leave you energised and excited – not tired and bored. Think of it as a “fitness surge” that will push you to achieve the body you’ve always wanted. WORKOUT A 1 PUSHUP Get down on all fours and position your hands so they’re slightly wider than your shoulders. Set your feet together, straighten your arms and legs, and squeeze your glutes (A). Lower your body until your chest nearly touches the floor (B). Pause at the bottom, and then push yourself…

5 min
incinerate kilojoules

IN ADDITION TO CHOOSING MOVES THAT BLAST FLAB all over and hammer every muscle, we made each exercise – or “station”– in this workout 60 seconds, so you can challenge your heart and lungs, too. The final product is a high-intensity circuit designed to torch fat; define your chest, abs and arms; and send your fitness level soaring. Stick with it to sculpt a lean, athletic-looking body. STATION 1 GOBLET SQUAT With both hands, grab one end of a dumbbell to hold it vertically in front of your chest and stand with your feet slightly beyond shoulder width (A). Keeping your back naturally arched, push your hips back, bend your knees and lower your body until the tops of your thighs are at least parallel to the floor (B). Pause, and push yourself…

4 min
shapeup anywhere

LOSING FAT AND BUILDING A BETTER PHYSIQUE doesn’t have to be expensive or complex. In fact, you can gain muscle using only your body. That’s why we asked two top trainers to come up with total-body workouts that you can do anywhere – whether you’re at home in front of the TV, outside at the park or in a hotel while traveling for work. Plus, these three-move routines are versatile, so you can tailor them to your most pressing goal. 1 SINGLE-LEG PUSHUP Assume a pushup position with your arms straight and hands below and slightly wider than your shoulders. Raise your left foot (A). Bend your elbows and lower your body until your chest nearly touches the floor (B). Pause, and push your body back up. Do all your reps with…

6 min
fire up fat loss

IF YOU WANT TO LOSE FLAB AND SWEAT YOUR WAY TO a six-pack, we’ve got the training plan for you. This workout, designed by fitness expert BJ Gaddour, moves you through a series of intense exercises at a fast pace, which will help you burn more kilojoules per minute than you would with a typical weight-training or aerobic workout. Plus, it works every one of your muscles. 1 DUMBBELL SKIER SWING Holding a pair of dumbbells at arm’s length next to your sides, stand with your feet hip-width apart and your knees slightly bent (A). Without rounding your lower back, bend at your hips as you simultaneously swing your arms backward (B). Now explosively thrust your hips forward and raise your torso until you’re standing upright, while allowing your momentum to swing…

5 min
lose your belly for good

MOST CIRCUITS KEEP REST TO A MINIMUM TO MAXIMISE your metabolism. “But without rest there’s no recovery, so you can’t keep pushing yourself,” says Robert dos Remedios, a professor of kinesiology at California’s College of the Canyons. That’s why for each of the exercises that follow you’ll work for 20 seconds and rest for 40. But don’t think you’re getting off easy. “Empty the tank during those 20 seconds,” says dos Remedios. “The rest is your reward, so earn it.” WORKOUT A 1 BURPEE WITH JUMP Stand with your feet slightly beyond shoulder width and your arms hanging naturally by your sides (A). Push your hips back, bend your knees, and lower your body into a squat until you can place both hands on the floor (B). Kick your legs back so you’re…