Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

Pulse • ALL THE LATEST ON: TRAINING, NUTRITION, HEALTH, STYLE, AND MORE

Training

CALORIE KILLERS • Get the most out of your gym time with two sizzling metabolic workouts

ALL ABOUT… INDOOR CYCLING

KETTLEBELL QUICKIE

FRY MORE FAT WITH METCON • Burn away stubborn fat deposits and dig out the sleek musculature you crave by injecting metabolic conditioning into your interval training

SAMPLE WORKOUTS

Nutrition

NEW RULES OF NUTRIENT TIMING • Sharpen your performance and maximise your e orts by tweaking what — and when — you eat throughout the day

TIME IT RIGHT

TRANSFORMING LIVES SHARING CARRIE

Get a Bikini Butt • Looking to give your backside a boost? These powerful moves put your rear front and centre by working all aspects of your gluteal muscles. “Some glute exercises are suited for maximising muscle tension; others are better for producing a burn. This workout involves all the primary actions of the muscles, using a variety of rep ranges to target the di‹ erent muscle fibres”, says trainer Bret Contreras, CSCS, aka “the Glute Guy”, who created the workout on these pages. “It’s designed to encompass all the methods for developing a muscle, which ultimately will give you the amazing glute shape that you want.” Brazilianborn IFBB bikini pro Nathalia Melo shows us how to put it all together with some of her favourite booty pickups.

5 Super Healthy Bowl Recipes • Eat more delicious all-in-one breakfasts, lunches, and dinners with these balanced meals. Using veggies and hearty whole grains, the following bowl recipes — with chicken, beef, seafood and vegan options — are healthy yet filling enough to fuel your body right.

DARE TO PREPARE • The key to making sure your eating plan stays on track? Always have plenty of healthy options on hand.

SAMPLE PREP MENU

5 HACKS FOR HEALTHY COOKING • Simplify your prep time and make clean eating even easier with these handy kitchen tools

OUR FAVOURITE PRE-WORKOUT FOOD!

WANT TO BE HAPPIER? CUT CALORIES

Does Your Diet Need More Salt?

Health

What's the advantage of lifting weights while barefoot?

"I PERSEVERED THROUGH TRAGEDY AND GOT STRONGER THAN EVER" • Lisa Traugott found her self-confidence through working out, eating right, and inspiring others to do the same.

HELP FOR TIGHT HIPS • Strong but flexible hip flexors are essential to helping you move more easily in almost every activity you do

Best Hip Flexor Stretches • Taking a few minutes to properly stretch before and after exercise can help reduce your recovery time. “Yoga itself is very good for stretching out the hips, especially King Cobra”, says David Reavy. “We recommend releasing, stretching, and activating your posterior chain and abdominals before any workout and in the morning to start your day.”

Fit Life

10 Natural Beauty Buys • Green your daily skin-care routine for a glow from the inside out

BEAUTY-CLASS BASICS IN A FLASH • Experts give us their top tips on flawless make-up for day or night.

JESSE PRETORIUS • Johannesburg-born and raised WBFF Pro, YouTuber and Evox Nutrition Sponsored Athlete Jesse Pretorius sits down with us to discuss comic books, YouTube, prepping while studying and how his favourite whey protein shake makes for the best milkshake replacement.

LARA BESTER • Social media fitness phenomenon, and USN lifestyle ambassador Lara Bester gives us the lowdown on how she transformed her body and manages to stay on track with her diet, how to fully activate your gluteus and her absolute obsession with her pug and make-up.

CARVE SEXY shoulders &...