How to Supercharge The South Beach

The South Beach Diet is one of the most popular diets ever. The original book sold over 23 million copies. The diet is based on eating lean protein, low-fat dairy, fiber, some fat and "good" carbohydrates. It has two phases. Phase 1 cuts out sugar, alcohol and starch, and Phase 2 reintroduces some of these foods. In the South Beach Diet Supercharged, an interval training exercise program is included to accelerate the program.

Things You'll Need

• South Beach Diet or South Beach Supercharged book
• Walking Shoes

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Instructions

• 1

  Follow the eating plan of The South Beach Diet. The South Beach Diet includes 3 phases. Phase 1 lasts 2 weeks and is the strictest phase. You cannot eat starch, fruit or alcohol. In Phase 2 you will add in more food, including more starches and some alcohol if desired. Phase 3 allows all food in moderation.

• 2

  Start supercharging the South Beach Diet with interval training. You will exercise for 6 days, rotating walking with body toning. During Phase 1, on walking days warm up for 5 minutes by stretching. Walk at a medium pace for 15 seconds. Next, walk at an easy rate for 60 seconds. Repeat this between 6 to 11 times. On alternate days do total body movements such as leg flutters, spinal twists and roll ups for 20 minutes.

• 3

  Begin Phase 2 of The South Beach Supercharged after completing the 2 weeks of Phase 1. In Phase 2, warm up for 3 minutes, then walk for 30 seconds at a quicker pace. Pump it up to a brisk pace for 60 seconds. Repeat 12 times, alternating your pace. On toning days add in total body movements including push ups, leg lifts and more for 20 minutes. Follow Phase 2 for 2 weeks.

• 4

  Move on to Phase 3 of The South Beach Supercharged. This lasts for 4 weeks. Alternate interval walking with total body toning 6 days a week. Increase the intensity by adding in weights on the toning days and walking for quicker periods of time on the walking days than you did in Phases 1 and 2.