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| NOVEMBER/DECEMBER ISSUE OF MUSCLE & FITNESS HERS
HERE'S WHAT IS WAITING FOR YOU IN THE NOVEMBER/DECEMBER ISSUE OF MUSCLE & FITNESS HERS NOW ON SALE:
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TRAINING AND FITNESS
38 Leg Lessons
For lean, shapely legs, look no
further than IFBB figure pro Jelena
Abbou’s expertly focused quadriceps
and hamstrings training plan
48 The Upper Level
Sculpt a strong, balanced and
beautiful upper body with this
advanced 13-exercise workout
64 Burn 300 Calories in 20 Minutes
These six cardio routines will have
you in and out of the gym fast --
with big-time benefits to boot
86 Cycle Your Training
The menstrual cycle affects the
female system in many ways. Here’s
how to alter your diet and training
as you go with the flow
NUTRITION
58 Protein Power
Build muscle, gain strength and shed
bodyfat with this essential superfood
80 Indulge Without the Bulge
Four remade classics allow you to
enjoy your favorite comfort foods
with a fraction of the fat
MOTIVATION
74 Life in the Fast Lane
As the sole woman on ESPN/ABC’s
NASCAR coverage crew, pit reporter
Jamie Little continues to bust barriers
90 So You Want To ... do one-arm push-ups?
Whether or not you want to compete in fitness, our
program will help you perform this
strength move with ease
IN EVERY ISSUE
04 Letters
12 Training Notebook
»Latest News
»Hanging Leg Raises
»Detailed Delts
»Core Beliefs
22 Nutrition Notebook
»Latest News
»Mall Meals
»Exotic Game
»Chicken Curry
32 Holiday Guide
»Running Shoes
»Workout Bikini
»Training Bag
»And More
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