Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers

GET A ROCK 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.

Florencia CASSI • This month we have Argentinian model and social media star Florencia Cassi. Known not only for being drop-dead gorgeous, but she is a nutritionist and fitness star who hosts her own television series in Argentina. Now currently living in Mexico, we caught up with the fitness sensation to find out what’s on the cards for the Total Fit host!

Rethink Your Workout Routine

periodization • [ peer-ee-uh-duh-zey-shuh n ]

FAT-BLASTING ROWING  ROUTINE • Once you’ve got your form set, try this total-body burner from Childs. There are no built-in breaks, so just rest as needed.

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!

INDOOR ROWING MACHINE • Rowing lights up nearly every major muscle group in your body and will put your endurance to the test, even in short intervals. Here are four completely badass workouts for the indoor rowing machine.

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 • Make your hard work in the gym pay off with these belly-friendly foods recommended by Kelly Boyer, CEO of Paleta healthy meal delivery service

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.

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?

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 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...