Authors: Harley Pasternak, Ethan Boldt
ISBN-13: 9780399532092, ISBN-10: 0399532099
Format: Paperback
Publisher: Penguin Group (USA)
Date Published: December 2005
Edition: Reprint
Harley Pasternak, M.Sc., holds an MS in exercise physiology and nutritional sciences from the University of Toronto, and an honors degree in kinesiology from the University of Western Ontario. He is certified by the American College of Sports Medicine and the Canadian Society of Exercise Physiology. His work has been profiled in such national publications as Redbook, Glamour, Fitness and Men's Health, and he has appeared on The Oprah Winfrey Show and other TV programs. Pasternak, a native of Canada, lives and works in Los Angeles.
Developed through research with some of the world's leading weight lifters and military organizations, Harley Pasternak's fitness and meal plan has been used by Hollywood's biggest celebrities to stay in shape and still have a life.
5-Factor Fitness presents Pasternak's regimen-alternating strength training and aerobics-that lets dieters eat more, work out less, and achieve results in just 5 weeks:
- Work out 5 days a week-at home or at the gym, for only 25 minutes a day, to lose fat, gain lean muscle and increase energy
- Eat 5 meals a day to boost metabolism and reduce body fat
- Follow 5 simple criteria for each meal, and spend only 5 minutes preparing each one
- Indulge in a weekly cheat day: one day a week to satisfy cravings and eat favorite foods
Introduction | 1 | |
Part 1 | The Greatest Fitness-and-Food Program Ever Invented | |
1 | The Plan | 5 |
2 | The 5-Factor Difference | 8 |
Why You've Failed Before | 8 | |
Why the 5-Factor Will Work for You | 10 | |
Part 2 | 5-Factor Fitness | |
3 | The Science and Sense Behind 5-Factor Fitness | 17 |
How the 5-Factor Was Born | 18 | |
The Science | 19 | |
The Five Training Variables of 5-Factor | 22 | |
The Number "5" | 23 | |
Divide in Order to Conquer | 24 | |
Putting It All Together (Intensity + Variety = 5-Factor) | 27 | |
4 | Getting Ready | 29 |
Optimizing Your Workout | 30 | |
5 | The Five-Week Plan | 37 |
Weeks 1 and 2: The Foundation Stage | 37 | |
Weeks 3 and 4: The Framing Stage | 38 | |
Week 5: The Finishing Stage | 38 | |
6 | The 25-Minute Workout | 39 |
Minutes 0:00-4:59 (Cardio Warm-Up) | 40 | |
Minutes 5:00-14:59 (Strength Training) | 44 | |
Minutes 15:00-19:59 (Core Exercises) | 57 | |
Minutes 20:00-24:59 (Cardio) | 67 | |
5-Factor Workout Charts | 70 | |
After Week 5: What's Next? | 84 | |
Part 3 | 5-Factor Fuel | |
7 | Cutting Through the Fads and Hype | 87 |
5-Factor Nutrition | 88 | |
8 | How 5-Factor Fuel Slims and Tones | 93 |
The 5-Factor's Five Keys to Fat Loss | 95 | |
9 | Eating the 5-Factor Way | 98 |
The Five Criteria per Meal | 99 | |
Your Cheat Day | 115 | |
Nutrition Q&A | 115 | |
10 | Your Daily Meal Plan | 122 |
Meal Plans | 125 | |
5-Factor Eating Tips | 127 | |
11 | The 5-Factor Recipes | 136 |
Meal 1: Breakfast | 137 | |
Meal 2: Midmorning Snack | 146 | |
Meal 3: Lunch | 148 | |
Meal 4: Afternoon Snack | 160 | |
Meal 5: Dinner | 162 | |
The Unlisted Meal: Dessert? | 170 | |
A Final Note | 173 | |
Index | 177 |