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In This Issue

  • Shredded by summer

    8 weeks to the ultimate beach body When it comes to crafting the ultimate beach physique you’re afte...

  • Your Health

    Health tests every man needs Given the prominence of lifestyle-related diseases, many of which are c...

  • Your Nutrition

    Diet periodisation In the worlds of health, fitness and sports performance we’re told that to get th...

  • Training

    Take a load off Conventional weight training guidelines as they pertain to strength development and ...

  • Male Fixation: Micaela Markides

    Food, fitness and family are what drive this rising Fitness Bikini star from Pretoria. How did you g...

Male Fixation: Micaela Markides

Food, fitness and family are what drive this rising Fitness Bikini star from Pretoria. How did you get involved in the fitness industry? In 2015 my boyfriend and his best friend entered a novice IFBB show. The thought excited me, even though I wasn’t competing. I was captivated by the atmosphere at the event and all I could think was ...

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Your Fitness

Breaking 7h30 How fast can they ‘tri’ and go? There’s been a lot of hype recently around attempts by the world’s biggest apparel brands to break the two-hour barrier in the marathon. It’s a monumental feat of both speed and endurance, pitting human physiology against the odds in an attempt to break perceived barriers. Thinking inside the box Watching the ...

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Show reports

All the stage action from the Garden Route Classic, IFBB H&H Bodybuilding & Fitness Classic, Rise of the Phoenix 3.0, IFBB Muscle Mulisha Grand Prix 2, IBFF Welkom Classic, IFBB Boksburg Classic and the SA Xtreme 2017.

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Training

Take a load off Conventional weight training guidelines as they pertain to strength development and muscle gain, and our ego-driven need to manhandle heavy weights to prove our prowess, have created a gym culture where heavy weights dominate our approach to training. Form first: Overhead squat The biomechanics of this advanced squat variation make it difficult to perform properly under ...

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Shredded by summer

8 weeks to the ultimate beach body When it comes to crafting the ultimate beach physique you’re after two things – more muscle and less body fat. To that end, we’ve crossed a traditional upper body-lower body bodybuilding split routine with a calorie-crushing, fat-blasting metabolic conditioning split that consists of a metcon and a superset circuit. Get in shape with ...

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Your Nutrition

Diet periodisation In the worlds of health, fitness and sports performance we’re told that to get the best results from our body and physiology we need to constantly vary our exercise, manipulating intensity, volume, frequency and recovery to ensure the body keeps adapting and advancing without reaching a plateau. Inside the protein bar Look down the aisle of your favourite ...

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Your Health

Health tests every man needs Given the prominence of lifestyle-related diseases, many of which are considered silent killers as they seldom present with noticeable symptoms before causing a significant life-threatening event, like a heart attack, stroke or cancer-related health complications, it’s worth being proactive by regularly testing for early indicators of these conditions. Rest between sets In the realm of ...

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5 strength moves

A ‘get strong first’ approach will always deliver the results you’re after The ‘strong first’ training principle should underpin every form of training, from functional exercise for everyone, be they stay-at-home dads, professionals or a member of a special population, to performance training for athletes or for physique enhancement. That’s because strength builds the foundation needed for the effective development ...

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