Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

BUILD BADASS LEGS • Use these two routines to sculpt toned and sexy thighs.

ON THE PROWL(ER) • Test your strength, explosiveness, and stamina with these brief but brutal sled sprints.

THE BETTER WAY TO WARM UP • Use these five explosive moves to prime your CNS to enhance your workouts.

FROM THE INSIDE OUT • Social media superstar Karina Elle inspires her legion of followers by channelling emotion into fitness—and career success.

GO GREEN! • Whey’s not the only game in town. Plant protein will fuel your workouts and feed your muscles.

CHICKEN TIME! • Yes, it’s possible for chicken burgers to be full of flavour and downright delicious. The combination of coriander, lime, and spices makes these no-bun burgers irresistible, especially when topped with guacamole. (Because, obviously.)

DANNI LEVY • NO FILTERS. NO SHORTCUTS #HUSTLEBOOTYTEMPATS SUPERMODEL

Fire and Time • Why Live-Fire Cooking is the Ultimate Culinary Obsession

BEST BODY EVER: DIET PLAN LOSE FAT FAST! • A ketogenic diet is one of the most popular weight-loss plans to date, and there's a reason for it: It works. Here's how to integrate it into your routine for optimal results.

Speed Queen • From excelling at track sports to competing on Survivor to winning the Figure Olympia title twice, Cydney Gillon has wasted no time. And the scary thing is, she’s just getting started.

DOWN-THERE CARE GUIDE • Keep your lady parts healthy and happy by minding what really matters and avoiding the scary stuff that doesn’t.

TURN BACK THE CLOCK • Here’s how to undo the effects of ageing and stress on your skin.

FOUNTAIN OF YOUTH • Forty-three-year-old fitness celebrity Jennifer Nicole Lee shares her top tips for staying young.

THE SURPRISING BENEFITS OF STARCH • Don’t turn your back on pasta, potatoes, or peas just yet—new research shows they may actually be the key to improving your health while shedding fat.

BLURRED LINES • Self-conscious about stretch marks or scars? Find natural ways to keep their appearance to a minimum.

THE INTIMACY RECESSION • How Modern Men are Redefining Connection, Romance, and Sex

CHASING THE MIRAGE • A High-Octane Road Trip Through the American Southwest

DEUCES wild • Keep your workouts simple—just two exercises per session in under 30 minutes, three to four days a week—and experience the power of advanced “training economics.”

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