Read The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life Online
Authors: Arthur Agatston,Joseph Signorile
Tags: #Cooking, #Health & Fitness, #Medical, #Nutrition, #Health, #Diet, #Fitness, #Diets, #Weight Control, #Recipes, #Weight Loss, #Health & Healing, #Diets - Weight Loss, #Diets - General, #Reducing diets, #Diet Therapy, #Reducing exercises, #Exercise
The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (16 page)
Strengthens and lengthens the abdominals and the posture muscles in the back. Feels wonderful, too! A great movement.
- 1.
Get on your hands and knees with your back in a flat tabletop position. Your hands should be in line with your shoulders and your knees in line with your hips. - 2.
Press your palms into the floor and pull your abdominal muscles in toward your spine. Squeeze your butt muscles and round your back and neck like a cat. Hold this position for 10 seconds. - 3.
From the Cat Stretch, flow into the Hammock Back Stretch. Pull your shoulders down and away from your ears and slowly raise your head and chest. Keeping your abdominal muscles tight, allow your back to sway as if you were a human hammock. Hold this position for 10 seconds, then return to the flat back position.
Alternate in a flowing manner between the Cat Stretch and the Hammock Back Stretch 3 to 5 times. End with the Cat Stretch
.
PHASE 2
INTERVAL WALKING
Over the next 4 weeks, you’re going to teach your body how to become a champion fat burner. In this phase, Interval Walking is stepped up. You will be doing longer periods of fast walking within the 20 minutes, with shorter recovery periods in between. You’ll notice that the increase in work levels is very gradual, and you will easily rise to the challenge.
By now, you will be seeing the fruits of your labor. As you increase your metabolism, you’ll burn more fat and calories, lose more weight, and look trimmer. You’ll also be surprised at how much more stamina you have, not only during your workout, but as you go about your day-to-day activities.
In fact, you may be so pleased by your progress that you’re tempted to push yourself to do even more. Don’t! More is
not
better, and if you overdo it, you risk injuring yourself. For the best results, please follow the program. As I explained earlier, your recovery periods are very important for achieving your long-term goals. If you try to work as hard as you can every day, the intensity of your workouts will suffer, and intensity is the name of the game in interval training. Your body needs to rest and recover, so don’t cut this part out.
If you feel that Phase 2 Interval Walking is too challenging, repeat the Phase 1 walking program for another week or two, and then give Phase 2 another try.
THE TOTAL BODY WORKOUT
The Total Body Workout in Phase 2 builds on what you’ve learned during Phase 1. These exercises incorporate more coordinated and choreographed movements, but you’re ready for it. With each workout session, you’ll get a bit more proficient at doing the exercises. As you become more aware of how your body moves, your work becomes deeper and more effective. You’re learning how to make each workout count. You will notice a steady improvement in how you feel, particularly if you’ve had stiffness and joint problems in the past. And you’ll notice that you look slimmer and sleeker.
If you’re having difficulty completing the number of sets, you can do fewer sets or fewer reps per set. Or, if you simply can’t keep up with Phase 2, go back to Phase 1 for 2 weeks, and then give Phase 2 another try.
You will do Phase 2 for 4 weeks—or longer, if you feel you’re not ready to move on. See the plans on the following pages for what to do each day.
THE SOUTH BEACH SUPERCHARGED FITNESS PROGRAM
PHASE 2—WEEK 1
DAY 1
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
- Walk for 30 seconds at Moderate Pace.
- Walk for 30 seconds at Easy Pace.
- Repeat 12 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 2
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 3
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Moderate Pace.
- Walk for 15 seconds at Supercharged!
- Walk for 45 seconds at Moderate Pace.
- Repeat 12 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 4
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 5
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
- Walk for 30 seconds at Revved Up.
- Walk for 30 seconds at Easy Pace.
- Repeat 8 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 6
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 7
—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
- Walk for 15 seconds at Supercharged!
- Walk for 60 seconds at Moderate Pace.
- Repeat 8 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
PHASE 2—WEEK 2
DAY 1
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 2
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
- Walk for 30 seconds at Moderate Pace.
- Walk for 30 seconds at Easy Pace.
- Repeat 10 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 3
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 4
—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
- Walk for 15 seconds at Supercharged!
- Walk for 45 seconds at Moderate Pace.
- Repeat 15 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 5
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 6
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
- Walk for 30 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 7
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
PHASE 2—WEEK 3
DAY 1
—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
- Walk for 30 seconds at Supercharged!
- Walk for 60 seconds at Moderate Pace.
- Repeat 10 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 2
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 3
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
- Walk for 45 seconds at Moderate Pace.
- Walk for 30 seconds at Easy Pace.
- Repeat 8 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 4
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 5
—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Easy Pace.
- Walk for 30 seconds at Supercharged!
- Walk for 45 seconds at Moderate Pace.
- Repeat 8 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 6
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 7
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Moderate Pace.
- Walk for 45 seconds at Revved Up.
- Walk for 15 seconds at Moderate Pace.
- Repeat 6 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
PHASE 2—WEEK 4
DAY 1
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
DAY 2
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
- Walk for 60 seconds at Moderate Pace.
- Walk for 30 seconds at Easy Pace.
- Repeat 8 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 3
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 4
—INTERVAL WALKING
Warmup: Start with a 2-minute walk at Moderate Pace.
- Walk for 30 seconds at Supercharged!
- Walk for 60 seconds at Moderate Pace.
- Repeat 10 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 5
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Moderate Pace for 15–20 minutes (optional).
DAY 6
—INTERVAL WALKING
Warmup: Start with a 3-minute walk at Easy Pace.
- Walk for 30 seconds at Revved Up.
- Walk for 45 seconds at Easy Pace.
- Repeat 8 times
.
Cooldown: End with a 2-minute walk at Easy Pace.
DAY 7
—TOTAL BODY WORKOUT
Phase 2 exercises: See
“PHASE 2: Supercharged Fitness Program”
Section.
Take a recreational walk at Easy Pace for 15–20 minutes (optional).
Phase 2 Total Body Workout Exercises
