Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

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.

COVER GIRL Nathalia Melo

Pulse • ALL THE LAST 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

ON TOP OF HER GAME SUSAN HOFF

KETTLEBELL QUICKIE • • WANT A GREAT total-body workout that sculpts your shoulders, back, chest, glutes, hamstrings, quads, and abs? Pick up a kettlebell and start swinging! “This workout seems simple enough, but it's a superfast and effective way to ensure you'll burn calories and fat while building lean muscle”, says fitness expert Paige Hathaway.

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 • Winter brings a bounty of healthy in-season produce to the table. Get your low-carb fix with savoury veggies like sweet potatoes, mushrooms, brussels sprouts, and cauliflower. Leafy greens like Swiss chard are ripe for the picking. Pomegranates are rich in potassium and are perfect for salads. And crisp apples and pears contain belly-slimming fibre and vitamin C.

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

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

Contain Yourself • These innovative accessories make it easy to pack up all your favourite meals

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!

Does Your Diet Need More Salt?

Health • Want to keep your brain sharp well into your golden years? Try adding some yoga or meditation into your regular routine. Recent research shows adults who practised yoga and daily meditation improved their memory (and their moods) and did better on tests that measured an ability to focus and concentrate.

PULSE ASK THE EXPERTS

“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.

HOW SHE DOES IT

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...