Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Publisher’s Note

MUSCLE & FITNESS HERS

HOT LIST • Our favourite new gear, tools, and services to meet your healthy-living goals

FIT FOR LIFE • THINK FUNCTIONAL WORKOUTS ARE BORING? THIS TOTAL-BODY ROUTINE GETS YOU STRONG AND LEAN WHILE MAKING EVERYTHING YOU DO OUTSIDE THE GYM FEEL EASIER.

Training

LET’S HIIT IT! • Body benefits of EMOM, AMRAP, and Tabata intervals and how to do them right

HIIT SPECIAL • AMP UP YOUR FAT BURN AND BLAST CALORIES WITH THESE 17 HIGH-INTENSITY INTERVAL WORKOUTS, PERFECT FOR YOUR SCHEDULE NO MATTER HOW LITTLE TIME OR EQUIPMENT YOU HAVE

IF YOU HAVE… NO GYM ACCESS • CAN’T GET TO THE GYM? THESE EQUIPMENT-FREE ROUTINES SCORCH CALORIES USING JUST YOUR BODY WEIGHT SO YOU CAN DO THEM ANYWHERE, ANYTIME.

IF YOU HAVE… EQUIPMENT HANDY • UP THE INTENSITY AND VARIETY BY INCORPORATING SOME FAVOURITE GYM TOOLS, FROM BATTLE ROPES AND KETTLEBELLS TO MEDICINE BALLS AND FREE WEIGHTS.

IF YOU HAVE… ACCESS TO CARDIO EQUIPMENT • CARDIO MACHINES CAN HELP INCREASE THE CALORIE BURN AND KEEP YOUR HEART RATE ELEVATED. HIIT WORKOUTS HELP KEEP THEM FROM GETTING BORING!

Perfect Your Pushup • Master this body-weight basic to sculpt a strong chest, arms, shoulders, and core

BUILD IT UP

3 MORE PUSHUPS TO TRY • ONCE YOU’VE GOTTEN THE BASIC PUSHUP DOWN PAT, TRY THESE VARIATIONS, WHICH EMPHASISE MORE OF THE TRICEPS AND SHOULDERS

BODY SCULPTING SHAPE-UPS! • Five fitness influencers share their favourite summer workouts guaranteed to keep you fit and beach-ready at all times

Nutrition

PIGMENT POWER • Take advantage of the freshest produce with these supereasy, high-protein recipes for breakfast, lunch, and dinner Spring is the best time to stock up on fresh fruits and vegetables, when markets are brimming with vivid produce in its prime. There is a bounty of taste and in-season foods to nourish your body with important nutrients like vitamins, minerals, and fibre, plus powerful phytonutrients that protect your body and brain. The more varied the colours on your plate, the better. These recipes highlight the flavours of the season in easy, clean cuisine you’ll love.

4 BEST MUSCLE-RECOVERY DRINKS • Curb exercise-induced soreness by gulping down these proven recovery beverages

THE UNEXPECTED LINK BETWEEN  DIET & LUNG CANCER

Tasty, Sweet or Savoury • Izelle Hoffman is SA’s newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed like a natural progression for her to take inspiration from the dishes she grew up with turning them into a modern, playful and healthy experience.

Health

SWEAT THE FASHION • How our favourite activewear fabrics absorb, wick, and diffuse the sweat and odor produced while exercising

LOVE THE SKIN YOU’RE IN! • Body positivity isn’t about “accepting your flaws.” It means realising you’re beautiful, not flawed, just as you are at this very moment.

4 GGS Tips to Rule Your Body Image

Sun Skin Safety • Plenty of sunscreen is a must to keep your skin protected year-round.

MIND THESE MYTHS • Don’t fall victim to these 4 common misconceptions about your skin and the sun.

Shine On • 9 great supplements for healthy skin, hair, and nails

INCINERATE YOUR FAT • Drop kilos fast with four natural ingredients

Fit Life

Spring Colour Rebel • Spring season is the perfect time for change and transformation. Everything just looks and feels a little brighter. The colour spectrum this season is endless, from romantic lavender to bold reds the choice is...