The South Beach Diet Super Charged

by Joseph Signorile PhD

  I’m not advocating that an already overworked parent needs to prepare a special meal for every member of the household, but no extra work is required to make a sandwich with whole-wheat bread instead of refined white bread, or to make spaghetti using whole-wheat pasta instead of white, or to offer a piece of fresh fruit instead of chocolate cake for dessert. It’s just as easy to buy a prepared salad at a salad bar as it is to pick up a far less healthy meal at a fast-food restaurant.

  Fortunately, many food manufacturers have caught on to the problem of childhood obesity and are now offering healthier versions of prepared foods that kids actually like. For example, several brands of breakfast cereal are lightly sweetened and high in fiber. These are much better choices than highly sweetened cereals that quickly raise blood sugar. In the frozen-food case, you can buy pizza with a high-fiber crust topped with nutrient-rich vegetables. This is a much better choice than a conventional frozen pizza topped with full-fat cheese and fatty pepperoni. For dessert, there are now plenty of low-sugar and trans fat-free options.

  Recent studies show that kids—just like their parents—eat lots of meals outside of the home. When they go to friends’ houses or hang out at fast-food restaurants after school, they will be exposed to junk food. This is unavoidable, but it’s not cause for alarm. If your child is eating nutritiously most days of the week, an occasional order of fries and a soda isn’t harmful. Just like adults, kids need to learn how to make good lifestyle choices most of the time. But it’s up to parents (and teachers) to give them the right guidance.

  PART II

  The South Beach Supercharged Fitness Program

  Overview of the Program

  The South Beach Supercharged Fitness Program consists of two parts: Interval Walking and the Total Body Workout, which you will do on alternate days. By incorporating exercise into your daily routine, you will not only supercharge your diet and lose weight faster, you’ll tone your body, take inches off your waistline, rev up your metabolism, and get off those frustrating weight loss plateaus. And the really good news is that with this 20-minute-a-day program, you will definitely get better results in far less time than you would in a typical hour of exercise.

  The Interval Walking part of the program is designed to give your heart and lungs a really good workout, which is vital for cardiovascular health. The beauty of interval training—in our program, alternating periods of fast or very fast walking with periods of slower recovery walking—is that it boosts your metabolism so you burn more calories and fat, and that translates into faster weight loss. It also means that you will continue to burn more fat and calories after you’re done exercising—even while you’re going about your daily activities or resting.

  The Total Body Workout focuses on exercises that strengthen your core—the vital muscles in your abdomen, back, pelvis, and hips. Not only do these exercises help promote balance, stability, good posture, and coordination, they also tone your arms and legs and increase your flexibility. By the end of the first 20-minute session, you’ll feel the difference. And it just keeps getting better and better as you continue.

  The entire program is designed so that you can tailor it to your own level of fitness. If you have never exercised before, you can work at a very easy pace until you feel confident moving ahead. If you’re very fit, we offer exercise variations that make the program more challenging.

  Like the South Beach Diet itself, the fitness program is divided into three phases, each with specific goals.

  Phase 1 lasts 2 weeks—or longer, depending on your fitness level. It gently eases you into the cardio walking program and core exercises, providing a firm foundation so you can progress to the more difficult Phase 2 routine without injury.

  Phase 2 of the fitness program lasts 4 weeks—or longer, if you feel you’re not ready to move on. During this phase, you’ll get slimmer and become stronger and better coordinated.

  Phase 3 of the program is a real workout. This phase provides a fitness blueprint that you can follow for the rest of your life.

  The Best Time to Exercise

  I’ve noticed that the people who are most likely to commit to an exercise routine are those who set aside a specific time every day for fitness—and stick to it. For many people, including me, the best time is first thing in the morning, before they’re confronted with the demands and distractions of the day. For others, it could be after work or during their lunch hour.

  * * *

  A WORD OF CAUTION

  Talk with your doctor before you make a sudden change in your level of activity, especially if you are age 50 or older, have been inactive, have difficulty keeping your balance, have periods of dizziness, or have known heart problems.

  * * *

  Pick the time that works best for you, and try to make a commitment to a set schedule.

  What If I Can’t Work Out?

  There will be times when your job or family obligations get in the way of exercising for 20 minutes straight—or at all. On days when you’re superbusy, try to get in a 5- or 10-minute walk, or simply incorporate more movement throughout your day. (In Chapter 5, I discuss how even the smallest movements are important.)

  When you do miss a day on the program, simply pick up where you left off. Don’t fall into the “I-missed-my-workout-today-so-I-might-as-well-quit” trap. Just as we don’t want you to feel that you have “blown it” if you have a bad day on the South Beach Diet, you shouldn’t feel as if all is lost when you must skip a day or even a few days of exercise. And just as you are learning how to make better food choices most of the time on the diet, with our Supercharged Fitness Program, you are learning a more efficient way to incorporate exercise into your daily life.

  If you must stop exercising for an extended period, I do recommend that you start again with the Phase 1 exercises until you are sufficiently conditioned. When you are ready, move on to Phase 2.

  Interval Walking Basics

  The walking, or cardio, portion of your workout is divided into “intervals,” which, as we noted earlier, means that you will alternate between short bursts of fast walking and periods of walking at a slower pace. It will take around 20 minutes daily, but you can walk longer if you like (see “PHASE 1: Supercharged Fitness Program” Section for cautions about not overdoing it).

  You will begin each cardio session with a short walk at a slow or moderate pace to warm up your muscles. Then you’re ready to start doing the intervals. Each interval consists of a higher-intensity burst of activity followed by an easier recovery period. The recovery period gives your muscles time to recharge before the next period of fast walking. You will do several intervals during each session, ending with a short cooldown at an easy pace.

  Why do I favor this kind of interval training? The reason is that you send your metabolism soaring when you work your body at higher intensities, but you have to work hard for only a short time to achieve that result. Before you know it, the hard part is over and you’re back to a relaxed pace. And then, when you’ve recharged, you’re ready to intensify your walk again. Studies show that breaking up your walk into fast/slow intervals is not only better for weight loss, but it’s a lot more fun and the time seems to go faster.

  The Interval Walking portion of the program is also convenient. You can walk outdoors on nice days or, when the weather doesn’t cooperate, do your program on a treadmill, stationary bike, or elliptical trainer at home or at the gym. (See the tips on adapting intervals to exercise equipment on “Interval Walking Basics” Section.) If you don’t have a home machine or a gym membership, don’t worry. You can easily apply the interval concept to other exercises (see “Interval Walking Basics” Section for suggestions) and still get the benefits in the comfort of your own living room.

  Wherever you do your walking, it’s extremely important that you wear walking shoes, cross-training shoes, or running shoes that give you the proper support. If you’re buying new exercise shoes, try them on with the socks you plan to walk in. Synthetic athlet
ic socks are better than cotton because they wick away moisture and keep your feet dry and blister free. I also recommend that you have 8 ounces of water before you start and also carry a small water bottle and sip from it as needed.

  Keep in mind that when you’re walking, posture counts! Hold your abdominal muscles in tight, and consciously try to keep your belly from touching the waistband of your pants. Keep your chest lifted and your chin parallel to the ground (believe it or not, leading with your chin while walking can result in neck and back pain). With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This will help strengthen your butt and the backs of your legs as you walk. Remember to relax and enjoy yourself, and don’t stiffen up.

  I love to walk outdoors, especially on the beach, which is easy enough to do in South Beach. But I realize that many people live in communities where walking can be a challenge due to poor weather, lack of sidewalks, or heavy traffic. Be careful! Walk during daylight hours, and avoid heavily congested areas. If you use an iPod, keep the volume low enough that you can still hear traffic sounds. If you walk very early in the morning or in the early evening, wear light-colored clothing with light reflectors so you can be seen by passing cars.

  Keeping Track of Time

  During all three phases of the Interval Walking program, you will alternate between walking fast for a brief period—between 15 and 60 seconds—followed by a slower recovery period. In general, the more intense the work (in other words, the faster you go), the shorter the duration of the work and the longer the recovery period. Conversely, when you’re not working as hard, your work period will be longer and your recovery period will be shorter.

  You’ll need to keep track of time so that you can complete the designated numbers of intervals per session in about 20 minutes. There are several ways you can do this. The simplest is to keep track of the seconds by counting to yourself. You can use the tried-and-true “one Mississippi” approach, which measures 1 second. You could wear a watch with a second hand or even carry a stopwatch. You don’t have to worry about following the program down to the second, however; if you run a few seconds over or under for a particular interval, it doesn’t matter. Just stay in the ballpark and you’ll be fine.

  How Hard Are You Working?

  The Interval Walking program is divided into four levels of intensity: Easy, Moderate, Revved Up, and Supercharged! You’ll work at different levels on different days. How do you know if you’re working at the right intensity? We don’t prescribe a specified walking speed because what’s difficult for one person might be easy for another. Moreover, if you’re walking on hilly terrain or in deep sand at the beach, you’ll be working harder than you would on flat ground.

  To determine whether you are working at the right level, follow the helpful intensity levels described below. When you start the walking program, you may need to refer to this page for guidance, but as you become more accustomed to how you feel as you walk, shifting back and forth from lower to higher levels of intensity will become second nature.

  Easy Pace. When you’re working at a low level of intensity, you should feel as if you’re walking through a mall (no stopping at the windows!) or strolling through town. Although you’re constantly moving, you could easily carry on a conversation with a friend who’s walking with you. This is the pace at which you will usually be working when you do your warmup before beginning the actual intervals.

  Moderate Pace. When you’re working at a moderate level of intensity, you’re walking at a brisk but not fast pace and breathing faster than when you walk at an easy pace. You can still carry on a conversation, but doing so is more difficult.

  Revved Up. When you’re Revved Up, you’re really moving! You’re a bit short of breath, and it’s difficult—but not impossible—to maintain your pace. You should have difficulty carrying on a conversation at this level of intensity.

  Supercharged! When you’re working at your absolute top level, you are truly Supercharged! You’re walking as fast as you can go, and you can’t sustain the pace for very long. Not surprisingly, as you get fitter, you will find that the pace that once tired you out is now relatively easy, and even your Supercharged! pace will get faster.

  * * *

  INTERVAL TRAINING INDOORS

  Stuck indoors? No problem. Do your interval training program on a treadmill, a stationary bike, or an elliptical machine, if you have access to one. Or you can do intervals without a machine (see opposite).

  Treadmill. The first step is to determine what Easy Pace, Moderate Pace, Revved Up, and Supercharged! feel like on a treadmill. A treadmill is like a moving sidewalk: Walking on one feels very different than when you are walking outdoors. You can pick up your pace very quickly because the belt moves backward under you rather than you propelling yourself forward.

  When you get on the treadmill, start off slowly, gradually increasing the speed as you move from Easy to Moderate Pace. When you reach Revved Up, adjust the grade so that you’re working at a higher resistance. Find a grade at which you can do the more intense intervals yet easily go into your slower recovery period. If you don’t adjust the grade and try to walk faster and faster until you get to Supercharged!, you run a greater risk of falling off the back of the machine. It’s also very difficult not to break out into a run when the treadmill speed exceeds 4 mph.

  Start the program at an Easy Pace, just as you did the walking program. We suggest this even if you’re at a high fitness level, since you need to get a feeling for treadmill walking and become comfortable with the controls. You may have to try a few settings until you hit the right one. You’ll find that the nice thing about a treadmill is that both the speed and grade change gradually, so you can adjust your intensity on the fly. Also remember that this gradual change will affect how you shift from the work to recovery cycles, so you may not want to start timing your intervals until the machine has reached the level you’ve chosen. Once you’re used to walking at an Easy Pace and Moderate Pace, you’re ready for your Revved Up and Supercharged! intervals. Remember, as your fitness improves, you’ll have to adjust your speed and grade to match your new feelings for each of the paces.

  Stationary bike. When using a stationary bike, first adjust the seat so that you’re comfortable. This usually means that each leg is only slightly bent at the bottom of the pedal stroke on that side. As you would with a treadmill, you must determine what Easy Pace, Moderate Pace, Revved Up, and Supercharged! feel like on the bike. Then you’ll begin your workout by cycling slowly to warm up.

  You use your muscles on a bike differently than you do when walking, so it’s important to allow your body time to get used to the new interval patterns. You can change your intensity in two ways: Either cycle faster or increase the resistance level. In order to work at the Revved Up or Supercharged! level, you will have to increase both. Experiment with different combinations of speed and resistance to figure out which settings work best for you. Try not to apply so much resistance that you can’t turn the pedals at least 60 times per minute. Remember, speed is better than resistance. We only use resistance to add intensity when we have achieved all we can at maximal speed.

  Elliptical machine (cross trainer). The workout for an elliptical machine is similar to that for a stationary bike or a treadmill, but the way you use your muscles on this machine is different from either of the others. You’ll need to allow time for your muscles to adapt. First, determine what Easy Pace, Moderate Pace, Revved Up, and Supercharged! feel like. As with the bike, speed is better than resistance. However, once you’ve achieved your maximal speed, most brands of ellipticals allow you to adjust the grade and resistance to increase intensity. Experiment with each to see what combination is most effective for you.

  When you don’t have an exercise machine. It’s easy to create an interval cardio program that you can do at home without a machine. Since you won’t be able to walk fast enough around your living room or den to get to Moderate, Revved Up, or Supercharged
!, you’ll need to choose other exercises to get a good workout. First, put on some music you like that has a strong beat. Wear a watch so that you know you’ve completed your goal after about 20 minutes. Start by simply marching in place to warm up your lower body, then mix in some shoulder rolls or swing your arms to get your upper body warmed up. After you’ve warmed up for 5 minutes, you can begin doing intervals following the time guidelines we’ve provided for each phase and day. Don’t worry about being exact about time; you shouldn’t be checking your watch while you’re doing jumping jacks! Simple exercises work best in a small space: You can jump rope (without the rope), do jumping jacks, do side steps, or jog in place. You can also add an exercise step if you like. After 15 to 30 seconds, depending on how hard you’re working, return to marching in place to get back to an Easy Pace to recover. When you’ve done the suggested number of reps, be sure to cool down by walking in place for a couple minutes before hitting the shower and moving on with your day. A great tool for helping you do cardio/interval training indoors is a fitness DVD. Look for titles that promise interval training and different levels of intensity. The South Beach Diet Supercharged has a workout DVD that includes a 20-minute indoor cardio program with music, as well as the three phases of Total Body Workouts.

  * * *

  Total Body Workout Basics