Muscle & Fitness Hers South Africa

“MARIA V., STOCKTON, CA “I'm a 44-year-old grandmother. I'm weigh about 68 kilos. I work out three days a week, focusing on the upper body. My goal is to lose weight and sculpt muscle all over.”  OUR EXPERT SAYS Congrats on being such an active grandmother! You're working out often enough to meet your weight loss and muscle development goals but need to focus on the quality of your training and nutrition. For workouts, try to include compound (multijoint) exercises for upper and lower body, done at a high enough intensity that you feel fully fatigued by the end of each set. Progression is critical: Every four weeks, increase the weight while hitting the rep counts outlined here. To help keep your diet on track, use a food log. I…

• THE MOST overlooked — and underrated — cardio machine in the gym just might be the indoor rower. Also known as an ergometer (or “erg” among enthusiasts), the rower offers a high-intensity, full-body burn: A 64 kilogram woman rowing at a good pace can blast 119 calories in only 15 minutes. “Rowing is multifaceted in its benefits—there is virtually no impact, it can be as intense as you want, and it's versatile enough for any fitness level,” says Arielle Childs, a fitness instructor. Many think of rowing as primarily an upper-body work-out, but it actually works the entire body, including your upper back, shoulders, arms, core, glutes, hips, and especially legs. Before you hop on a machine and start pulling, keep in mind that form is the key to getting…

STATIONARY BIKE Indoor cycling classes offer fat-blasting, calorie-scorching, leg-sculpting workouts in a competitive yet social setting. Top instructors designed these routines for the days you can't make it to class. Just bring your own beats and start pedaling! Follow the simple, effective warmup below before you start the hill and sprint workouts on the next page, advises Self, who put together all three. Use the RPE (rate of perceived exertion) scale of 1 to 10 to determine how hard you are working: 1 = easy, 5 = moderately challenging (hard to sustain for more than three minutes), 10 = extremely challenging (an effort you couldn't sustain for more than 60 seconds). Resistance is indicated at four levels: light, moderate, heavy, and very heavy. Speed is slow (40–60 rpm), moderate (70–80…

Reverse Tabata on the ASSAULT AIR BIKE TIME: 4 MINUTES “The Assault Air Bike is the most demanding bike of its kind,” says Noah Abbott. Try to do an eight-round reverse tabata for total calories—that's 10 seconds of work followed by 20 seconds of rest. “Clients who have never done it sometimes sniff, thinking it will be too easy.” But this workout has most athletes reduced to a puddle. CrossFit Jerry Hero Workout on the TRUE FORM TREADMILL and CONCEPT2 INDOOR ROWER TIME: 21–30 MINUTES Unlike most treadmills, the True Form is not motorized, so the experience is more like actual running, says Abbott. He recommends the classic CrossFit workout “Jerry,” named to honor Sgt. Maj. Jerry Dwayne Patton of the Army, who died in 2008. It's a timed workout:…

This fall, cinemas and streaming platforms are gearing up for a cinematic onslaught that promises to dominate screens, conversations, and social media feeds alike. From the high-tech digital battleground of Tron: Ares to the heartwarming detective duo of Zootopia 2, audiences are in for a kaleidoscope of genres and experiences. Fans of edge-of-your-seat thrillers can dive into the chilling mysteries of Weapons and Sinners, while puzzle-loving sleuths will eagerly follow Benoit Blanc in Knives Out 3: Wake Up Dead Man. True stories come alive in Christy, portraying the triumphs and trials of boxing legend Christy Martin, while sports enthusiasts can witness the rise of Mark Kerr in The Smashing Machine. For those craving introspective drama, Anemone promises a poignant journey through family dynamics, and mythology lovers will be transported into…

Model @faerymatchmaker What inspired you to pursue a career in the fitness industry? Honestly? I fell in love with the glow that comes from moving your body. Fitness isn't just about muscles; it's about radiance, confidence, and that sparkle you carry everywhere. Once I realized my workouts were making me magnetic in business, love, and life, I knew it was a forever path. Can you share some of your favourite workout routines or exercises? I love a mix of heavy and feminine. Think hip thrusts, weighted squats, and deadlifts (yes, queens lift!). Then I'll add Pilates-based core, resistance band booty burn, and sometimes just put on music and dance around like a wild faery. Movement should feel fun, not like punishment. How do you stay motivated to maintain a healthy…