Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers

DON'T QUIT Former Fitness Champion Santana RODRIGUEZ • Catching up with former Fitness Champion Santana Rodriguez! Multi cover girl, talented model and actress now producing and hosting her own TV Show “Shaping up with Santana”, get to know all about the unstoppable force that is Santana.

ROCK GET A STAR BODY • Want arms (and abs and legs) like Madonna? Her personal trainer, Craig Smith, reveals some of the pop queen’s favorite moves for keeping up her amazing physique.

3 INTENSE AB MOVES • Add on these three core exercises to strengthen and tone all of your abdominal muscles.

Rethink Your Workout Routine

FAT-BLASTING ROWING  ROUTINE

Turbo Row • For a total-body, fat-blasting workout, it’s hard to beat the indoor rower

KICK-BUTT CARDIO • Favorite cardio machine at the gym taken? Try something new: These 19 high-intensity workouts will blast fat and burn calories while fitting into the busiest schedule. Hop on board and get going!

THREE MACHINES YOU NEVER USE (BUT SHOULD) • Lucky enough to have this equipment around? Try it out and get set to sweat hard.

ONE MONTH, ONE GOAL: 30 DAYS TO SIX-PACK ABS • Get set to show off your waistline with this core-centric sculpting plan

EAT FOR BETTER ABS

Body Slam Your Fat Zones • Take on the New Year with power and grace—and take down stubborn flab for good! This total-body blast, as demoed by Eva Marie, WWE Diva and star of E!’s Total Divas, turns up your fat-fighting furnace all year long. A mix of chains, k-bells, and complex body-weight exercises helps you reach your slim-down goals faster than ever.

The Hardest Moves You’ve Never Tried • Power Planks

HIIT Routines • These high-intensity interval methods will amp up your cardio sessions and burn major calories

The Ultimate Guide to  EATING CLEAN • Get your diet on the right track by getting rid of the junk. This healthy-eating handbook makes it easy to get started. Follow this plan and share your results.

14-Day CLEAN EAT PLAN • Jump-start your better-diet program with this sample two-week menu guide

EAT CARBS WITHOUT FEAR • Five meals that you’ll think are cheats—but are really great for fuelling your workouts

Strength Star • Creatine is one of the best-studied supplements for improving workout results. So why aren’t you taking it yet?

THREE FORMS OF CREATINE WE LOVE

FOUR FAST FACTS ABOUT CREATINE

Power On • The right mix of good-for-you supplements can help you recover faster so you can work out harder

Early-Morning Energizer

Four Tools for Perfect Portions • w Need some help keeping your calories in check? These devices heighten your sense of serving size.

Size Matters • The No. 1 thing you can do to help reach your weight- loss goals? Keep an eye on how much you eat.

HOW TO TREAT

SHOULDER PAIN DIAGNOSIS

Shoulder the Load • You love the look of a well-developed shoulder, but all that weight work may cause more harm than good. Here’s how to make sure your body’s most mobile joint stays strong and healthy.

Muscle Up Your Memory • Hitting the weights may also help strengthen your recall, according to a study from Georgia Institute of Technology. Researchers found doing an intense 20-minute weight routine enhanced long-term memory by about 10%.

BIG BUSINESSES COME CLEAN

THE SURPRISING NEW DIET TRICK

Energy Drink Overload

BEST BODY EVER • Ready to look and feel amazing? Follow this eight-week workout program, modeled by former figure pro Erin Stern, to burn fat, build muscle—and totally transform your physique.

BEAUTY...