Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Publisher’s Note

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

FROM HUMBLE BEGINNINGS TO SUPER-STARDOM!

GETTING ON THE PATH OF BODYBUILDING.

WEIGHT TRAIN/ CARDIO ROUTINE

Training

BUILD BADASS LEGS • Use these two routines to sculpt toned and sexy thighs.

5 REASONS YOU’RE NOT NAILING THE ROWING TECHNIQUE • The erg can take your cardio to new heights. Just use it correctly.

ON THE PROWL(ER) • Test your strength, explosiveness, and stamina with these brief but brutal sled sprints.

INCREASE YOUR SPEED

Speed Queen • From excelling at track sports to competing on Survivor to winning the Figure Olympia title twice, Cydney Gillon has wasted no time. And the scary thing is, she’s just getting started.

GILLON’S GUIDELINES • For best results, heed the champ’s top training and nutrition tips.

THE BETTER WAY TO WARM UP • Use these five explosive moves to prime your CNS to enhance your workouts.

PRIMERS EXPLAINED

HOW TO DO PRIMERS

Nutrition

For the love of HEALTHY LIVING • 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.

KITCHEN TAKE OVER!

CHICKEN TIME! • Yes, it’s possible for chicken burgers to be full of flavour and downright delicious. The combination of coriander, lime, and spices makes these no-bun burgers irresistible, especially when topped with guacamole. (Because, obviously.)

WHAT IS THE KETOGENIC DIET? • This popular diet is popping up everywhere, but what is it? And how does it contribute to rapid weight loss?

7 KETO RULES TO FOLLOW

LOSE FAT FAST! • A ketogenic diet is one of the most popular weight-loss plans to date, and there’s a reason for it: It works. Here’s how to integrate it into your routine for optimal results.

FOODS TO AVOID

ANATOMY OF A KETO MEAL

YOUR KETO DIET PLAN • What follows are some suggestions from Mancinelli’s book, The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss. Try these meal ideas to kick-start your keto program, and modify as needed.

GOOD KETO SNACKS

GO GREEN! • Whey’s not the only game in town. Plant protein will fuel your workouts and feed your muscles.

Health

DOWN-THERE CARE GUIDE • Keep your lady parts healthy and happy by minding what really matters and avoiding the scary stuff that doesn’t.

3 V-CARE CHOICES THAT ACTUALLY WORK • THESE SELF-CARE TREATMENTS HAVE SOME SCIENCE BEHIND THEIR CLAIMS.

TURN BACK THE CLOCK • Here’s how to undo the effects of ageing and stress on your skin.

FOUNTAIN OF YOUTH • Forty-three-year-old fitness celebrity Jennifer Nicole Lee shares her top tips for staying young.

THE SURPRISING BENEFITS OF STARCH • Don’t turn your back on pasta, potatoes, or peas just yet—new research shows they may actually be the key to improving your health while shedding fat.

2 RESISTANT STARCH RECIPES TO TRY

Fit Life

19 WAYS TO CONQUER 2019 • Make this your year to totally dominate with these fitness, health, nutrition, beauty, and lifestyle tips from the pros.

DAYNA NIENABER • NOT JUST FOR THE BOYS Motocross is rated as one of the most extreme, adrenalin-fuelled sports and it’s probably something we would imagine only men getting involved in. Well, meet the model slash motocross sensation Dayna...