Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

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.

Rethink Your Workout Routine

OLD WORKOUT ROUTINE

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

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.

UNSHAKABLY DRIVEN

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!

ONE MONTH, ONE GOAL: 30 DAYS TO SIX-PACK ABS • Get set to show off your waistline with this corecentric 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 deliverly 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

MY FAVE WAY TO DO… 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.

5 Food Traps • They may sound perfect for your eating plan, but these healthysounding options are really junk food in disguise

14-Day EAT CLEAN 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

GARLIC & HERB CRUMBED HAKE FILLETS

CHOCOLATE FLAPJACKS

OVEN ROAST PAPAYA WITH BANANA AND PECAN NUTS

GRILLED PORTOBELLO MUSHROOMS WITH MORINGA CRUMBS AND SUNDRIED TOMATO

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 • wNeed 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.

Shoulder the Load • You love the look of a welldeveloped 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%.

Say No to Sugar

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.

PULSE...