The South Beach Diet Super Charged
Page 13
On the days when you’re not doing Interval Walking, you will be doing the Total Body Workout for 20 minutes, or longer if you have the time and inclination. These exercises are designed to work several muscle groups simultaneously, which is how we move our bodies in real life. For example, at the same time that you’re working your upper arms or raising your legs, you’ll also be holding in your abdominal muscles and keeping your butt tight. That’s why we call it a Total Body Workout.
In the Interval Walking program, you begin your walk at an Easy or Moderate Pace to warm up. But with the Total Body Workout, the warmup process is already built into the exercises themselves. In fact, the exercises for each phase are designed to be done in a specific order that gives your body time to warm up.
These exercises also have a built-in stretching component. You shouldn’t need to do any additional stretching before or after, which also saves you time.
When doing the workout, wear comfortable clothing that allows for a full range of motion. You can listen to music, but I advise people not to watch television; you need to concentrate on each movement to get the most out of these exercises. If you have a large mirror, work out in front of it to check your positions.
Learning the Jargon
For those of you who are unfamiliar with exercise jargon, let me define a few terms that we’ll be using. Rep (short for repetition) refers to one complete exercise movement. For example, in the first exercise in Phase 1, the Spinal Arch and Curl, one forward and backward movement is 1 rep. If you do 8 reps, we say that you have completed a set for this exercise. The goal for many of these exercises is to do 3 sets of 8 reps. In some cases, depending on the difficulty of the exercise, I will suggest doing fewer reps. At first, you may be able to do only 1 or 2 reps. That’s fine. Keep at it and each time you do the workout, you will get stronger. You can rest a minute or two between sets if you want, but it’s not necessary.
Buying Equipment Is Optional
Many of the exercises in all three phases do not use any equipment, and the equipment that is recommended is optional.
For the Phase 1 exercises, you will need a chair (ideally, one without arms) or exercise bench, plus a mat or a thick towel to protect your back and knees during the floor exercises.
For Phase 2, you’ll need a mat or towel along with optional 1- to 3-pound weights and an optional exercise step. You can purchase weights and a step, also called an aerobic step or a home exercise workout step, from any store or Internet site that sells fitness equipment. Most exercise steps are adjustable. Simply select the height that’s most comfortable for you. If you don’t want to purchase a step, you can use the first step of a staircase in your home.
Hand weights are useful if you want to increase the intensity of your workout. They’re not essential, however, because you’ll be creating your own resistance by tightening your muscles and moving slowly and deliberately through each movement. In fact, if you have neck or shoulder problems, I strongly recommend that you don’t use weights for the arm exercises. If you haven’t exercised before, it’s a good idea to learn the exercises first without the weights, and then add them to your workout when you become proficient.
Many of the Phase 3 exercises are done on the floor, so you’ll need a mat or towel. For the Wall Sit, you’ll need to find a clear wall to support you. In addition, a few of the exercises use optional hand weights.
I recommend you do all of the exercises barefoot. This allows you to flex and point your toes more easily and feel the floor and exercise step much better. Don’t work out in socks—much too slippery.
THE SOUTH BEACH SUPERCHARGED FITNESS PROGRAM
PHASE 1
INTERVAL WALKING
Interval Walking on Phase 1 eases your body into working at a higher intensity, but it does this so gradually that you won’t even realize it’s happening. Your fast intervals are very brief, and they’re followed by nice long recovery periods.
The program varies slightly from day to day over 2 weeks in terms of intensity and the number of fast-slow patterns. Depending on what day it is, you will do between 6 and 12 short intervals. For example, on Day 1 of this phase, you will start off with a 5-minute warmup walk. Once you are warmed up, you’ll begin your intervals. You’ll walk fast for 15 seconds and then recover by walking slowly for 60 seconds. You’ll repeat this fast-slow pattern six times and then end with your cooldown. The entire program for the day takes about 15 minutes. Of that time, you will be working hard for only 1½ minutes.
On your second day of Phase 1 Interval Walking (which is actually Day 3 because you will have done the Total Body Workout on Day 2), your assignment is a bit different. Instead of doing 15 seconds of fast walking and 60 seconds of slow walking, you will do 15 seconds of fast walking followed by 45 seconds of slow walking. This time you will repeat that interval eight times before ending with your cooldown. This walk is slightly harder than your first day out, but you still have a generous amount of recovery time between your high-intensity fast-walking intervals.
You may wonder why the walking program is more difficult on some days than on others, and you may be tempted to try to work at your highest intensity level all the time. Don’t! If you worked at your highest intensity level every time you did cardio, you would run the risk of an overuse injury, which I talked about in Chapter 5. Your body needs time to recover with less strenuous days between high-intensity workouts. Furthermore, if your muscles never get a chance to fully recharge and are always tired out, you won’t be able to work as hard as you’re supposed to on your high-intensity days. If you don’t recharge, you’ll feel as if you’re working harder than you actually are, and you’ll just be cheating yourself. (For a refresher on why interval training works, reread Chapter 4, “Supercharge Your Metabolism.”)
As noted above, you will do your cardio interval walking every other day, alternating with the Total Body Workout. Ideally, on days when you are not doing cardio, try to also fit in a 15- to 20-minute recreational walk when you have the time.
The beauty of the Phase 1 walking program is that you’re making progress every day: Your heart and lungs are getting stronger, your cells are burning more fat, and you feel more and more energized. By the end of 2 weeks, you will see an increase in your cardiovascular capacity, which means that everyday tasks, such as walking up a flight of stairs or running for a bus, should feel much easier.
THE TOTAL BODY WORKOUT
Phase 1 of the Total Body Workout will give you a trimmer, leaner, more defined body. After each session, you’ll notice that you’re standing a bit taller, your midsection feels tighter, and you feel lighter on your feet. The Total Body Workout is not just about strength and toning. It also teaches you how to use your body safely so that you remain free of injury and pain. The focus is on awareness, mobility, and movement, not just while you are doing the exercises, but in your everyday life. The simple movements in Phase 1 prepare you for the more complicated exercises in Phase 2. Each exercise builds on the others, helping you to maintain and restore function and mobility in your body. By the end of 2 weeks, you’ll feel stronger, more confident, and ready to begin Phase 2. If you’re pressed for time, you can shorten your workout by doing 2 sets of each exercise instead of 3. Or, if you are physically unable to complete the entire workout, you can do 1 set and gradually work up to 3.
Phase 1 is fairly easy and safe for most people. If, however, during any exercise you feel any pain or discomfort, stop doing it. Make sure that you are using proper form and have followed the instructions correctly. For example, when the directions say “Tighten your abdominal muscles” for an exercise that involves strengthening your shoulders, it’s for a good reason. These core muscles provide stability, and if you’re not engaging them, you’re not getting the most out of your workout. Even worse, you may inadvertently be putting strain on your neck or back.
Remember to go slowly and breathe through each exercise. You don’t need to rush to finish a rep or a set. You’ve probab
ly seen people at the gym racing through their exercises without the guidance of a trainer. These men and women are candidates for injury. While I urge you to increase your pace during Interval Walking, I much prefer that you take it slow and easy, concentrating on every movement, when you’re performing the Total Body Workout.
For your convenience, the chart on the following pages lays out what you’ll be doing every day for the entire 2 weeks of Phase 1 of the South Beach Supercharged Fitness Program. As you’ll see at a glance, you’ll alternate Interval Walking days with the Total Body Workout days. You may want to photocopy these pages and keep them handy for quick reference.
THE SOUTH BEACH SUPERCHARGED FITNESS PROGRAM
PHASE 1—WEEK 1
DAY 1—INTERVAL WALKING
Warmup: Start with a 5-minute walk at Easy Pace.
Walk for 15 seconds at Moderate Pace.
Walk for 60 seconds at Easy Pace.
Repeat 6 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 2—TOTAL BODY WORKOUT
Phase 1 exercises: See PHASE 1: “Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15-20 minutes (optional).
DAY 3—INTERVAL WALKING
Warmup: Start with a 5-minute walk at Easy Pace.
Walk for 15 seconds at Moderate Pace.
Walk for 45 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 4—TOTAL BODY WORKOUT
Phase 1 exercises: See PHASE 1: “Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15-20 minutes (optional).
DAY 5—INTERVAL WALKING
Warmup: Start with a 5-minute walk at Easy Pace.
Walk for 15 seconds at Moderate Pace.
Walk for 60 seconds at Easy Pace.
Repeat 11 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 6—TOTAL BODY WORKOUT
Phase 1 exercises: See PHASE 1: “Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 7—INTERVAL WALKING
Warmup: Start with a 5-minute walk at Easy Pace.
Walk for 15 seconds at Revved Up.
Walk for 60 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
THE SOUTH BEACH SUPERCHARGED FITNESS PROGRAM
PHASE 1—WEEK 2
DAY 1—TOTAL BODY WORKOUT
Phase 1 exercises: See PHASE 1: “Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 2—INTERVAL WALKING
Warmup: Start with a 5-minute walk at Easy Pace.
Walk for 15 seconds at Revved Up.
Walk for 45 seconds at Easy Pace.
Repeat 10 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 3—TOTAL BODY WORKOUT
Phase 1 exercises: See PHASE 1: “Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15-20 minutes (optional).
DAY 4—INTERVAL WALKING
Warmup: Start with a 5-minute walk at Easy Pace.
Walk for 15 seconds at Revved Up.
Walk for 30 seconds at Easy Pace.
Repeat 12 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 5—TOTAL BODY WORKOUT
Phase 1 exercises: See PHASE 1: “Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 6—INTERVAL WALKING
Warmup: Start with a 5-minute walk at Easy Pace.
Walk for 15 seconds at Supercharged!
Walk for 60 seconds at Easy Pace.
Repeat 8 times.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 7—TOTAL BODY WORKOUT
Phase 1 exercises: See PHASE 1: “Supercharged Fitness Program” Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
THE SOUTH BEACH SUPERCHARGED FITENESS PROGRAM
Phase 1 Total Body Workout Exercises
Spinal Arch and Curl
Spinal Dive
Spinal Twist
Leg Flutter
Leg Circle
Salsa Shoulders
Bikini Swirl
Roll-Down
Cat ‘n’ Hammock Back Stretch
PHASE 1 TOTAL BODY WORKOUT
SPINAL ARCH AND CURL
Increases spinal mobility and function, helps posture, tones the butt, and relieves stress. It also feels great!
1. Sit up straight on the edge of a chair with your feet hip-width apart and your knees in line with your ankles. Place your palms on your thighs, press your heels into the floor, and contract your butt muscles.
2. Slide your hands up toward your hips as you continue to contract your butt muscles; you should feel a slight lifting sensation. Gently arch your back and look up, tightening your abdominal muscles. Feel your neck lengthen as you lift your head. Imagine that you are hovering over the chair.
3. Continuing to hold your abdominal muscles in, round your back as you slide your hands toward your knees. Look down to the ground. Return to the starting position (1). Arching and curling is 1 rep.
Do 3 sets of 8 reps. This exercise should be done in one fluid motion without stopping between repetitions.
SPINAL DIVE
Improves posture by strengthening upper-back muscles and stretching chest muscles.
1. Sit up straight on the edge of a chair with your feet hip-width apart and your knees in line with your ankles. Your feet should be firmly planted on the floor. Place your palms on your thighs.
2. Pull your abdominals in and round your back as you drop your head in between your knees.
3. Arch your spine and tighten your abdominal muscles as you slowly unfurl into the upright starting position. Be sure to keep your shoulders down. Move slowly so you can feel your back muscles working. This is 1 rep.
Do 3 sets of 8 reps.
Caution: Stop if you become dizzy.
SPINAL TWIST
Improves back flexibility.
1. Sit up straight on the edge of a chair with your feet hip-width apart and your knees in line with your ankles. Your feet should be firmly planted on the floor. Place your palms on your thighs.
2. Keeping your back straight, pull in your abdominal muscles. Twist from your waist as you turn to the left, sliding your right hand down your right thigh and your left hand up your left thigh. Your feet and legs should remain still.
3. Twist from your waist as you turn to the right, sliding your left hand down your left thigh and your right hand up your right thigh. When you finish 1 twist to the left and 1 twist to the right—this is 1 rep—keep going. This movement should be done in a single fluid motion.
Do 3 sets of 8 reps.
LEG FLUTTER
Tightens the midsection and improves the muscles that track and support the knees.
1. Sit up straight on a chair, gripping the seat with both hands. Your feet should be hip-width apart and your knees in line with your ankles. Keep your arms straight and your chest lifted as you pull in your abdominal muscles. Lean back slightly and lift both feet about 4 to 6 inches off the floor, keeping your knees close together and your back relaxed. Make sure that you are using your abdominal muscles to lift your legs and are not sinking into your arms or stressing your back. If your back hurts, support it with a cushion.
2–3. Kick out your right leg in a controlled manner, return to the starting position, and kick out your left leg (this is 1 rep). This should be a fluid motion; don’t stop between reps. Work at a slow, controlled pace and feel the contraction in your upper thighs.
Do 3
sets of 8 reps. If this is too difficult, do as many reps as you can and gradually increase.
LEG CIRCLE
A beautiful leg-shaper. Excellent for lower abdominal strength, hip- and knee-joint flexibility, and mobility.
1. Sit up straight on a chair, gripping the seat with both hands, your feet together and your knees in line with your ankles. Keep your arms straight and your chest lifted as you squeeze in your abdominal muscles. Lean back slightly and lift both feet 4 to 6 inches off the floor, keeping your knees close together and your back relaxed. Make sure that you are using your abdominal muscles to lift your legs and are not leaning on your arms or stressing your back.
2. Circle both legs to the right 4 times, as though stirring a tall drink.
3. Without lowering your legs, reverse direction and do 4 circles to the left.