By: Weider

Here's what's what (and where) in the newest edition of M&F Hers, on newsstands now. For more training tips, nutritional advice and features, head to www.muscleandfitness.com.

September/October 2009

Muscle & Fitness Hers: September/October 2009. The September/October issue of Muscle & Fitness Hers is available now. This issue showcases "The Total Package". Also in this issue are the best aminos for women, how to burn more calories and much more! Check it out! Click here to read an excerpt from the cover story about The Total Package!

Table Of Contents, September/October 2009

Letters 7 Training Notebook Latest News The Pistol Off-Balance Core Moves 8 Nutrition Notebook. Latest news Best calcium sources Wild game for dinner 18 Weight Less Resistance training sans dumbbells and weight plates can make you strong and lean. 28 The Total Package New figure pro Alicia Renee Harris shows how strong delts can bring the whole body together 36 Nutrition Notebook. Latest news Best calcium sources Wild game for dinner 18 Break the Fast The most important meal of the day doesn't have to be the most boring one. 42 Super Intervals Short and brutal sprints can cut fat, build muscle and radically reduce your workout time - if you can handle them 48 Amino Acid Trip You eat plenty of protein, but taking amino acids individually can firm your physique, increase your energy and enhance your immunity 56 The Velocity of Oh At 41 years old, Felicia Oh is one of the world's best grapplers and is about to make the leap into mixed martial arts. 62 Triple Sevens We re-engineer the classic 21s format into a muscle-building, fullbody workout 70 Make Over Your Metabolism Give your calorie-burning machine a tune-up to burn fat more efficiently 78 Leading Ladies Take a closer look at 10 top contenders for the Fitness Olympia and Figure Olympia titles. 84 Twists & Turns A closer look at the women of fitness and figure. 88 For the Competitor Beat the post-contest blues by staying disciplined in the off-season 90 Calendar of Events 92 End Results 94

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