9780399532092

5-Factor Fitness : The Diet and Fitness Secret of Hollywood's A-List

by ;
  • ISBN13:

    9780399532092

  • ISBN10:

    0399532099

  • Edition: 1st
  • Format: Paperback
  • Copyright: 2005-12-06
  • Publisher: Perigee Trade

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Summary

Harley Pasternak, M.Sc., holds an MS in exercise physiology and nutritional sciences from the University of Toronto, and an honours 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.

Author Biography

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.

Table of Contents

Introduction 1(4)
PART 1 The Greatest Fitness-and-Food Program Ever Invented
The Plan
5(3)
The 5-Factor Difference
8(9)
Why You've Failed Before
8(2)
Why the 5-Factor Will Work for You
10(7)
PART 2 5-Factor Fitness
The Science and Sense Behind 5-Factor Fitness
17(12)
How the 5-Factor Was Born
18(1)
The Science
19(3)
The Five Training Variables of 5-Factor
22(1)
The Number ``5''
23(1)
Divide in Order to Conquer
24(3)
Putting It All Together (Intensity + Variety = 5-Factor)
27(2)
Getting Ready
29(8)
Optimizing Your Workout
30(7)
The Five-Week Plan
37(2)
Weeks 1 and 2: The Foundation Stage
37(1)
Weeks 3 and 4: The Framing Stage
38(1)
Week 5: The Finishing Stage
38(1)
The 25-Minute Workout
39(48)
Minutes 0:00--4:59 (Cardio Warm-Up)
40(4)
Minutes 5:00--14:59 (Strength Training)
44(13)
Minutes 15:00--19:59 (Core Exercises)
57(10)
Minutes 20:00--24:59 (Cardio)
67(3)
5-Factor Workout Charts
70(14)
After Week 5: What's Next?
84(3)
PART 3 5-Factor Fuel
Cutting Through the Fads and Hype
87(6)
5-Factor Nutrition
88(5)
How 5-Factor Fuel Slims and Tones
93(5)
The 5-Factor's Five Keys to Fat Loss
95(3)
Eating the 5-Factor Way
98(24)
The Five Criteria per Meal
99(16)
Your Cheat Day
115(1)
Nutrition Q&A
115(7)
Your Daily Meal Plan
122(14)
Meal Plans
125(2)
5-Factor Eating Tips
127(9)
The 5-Factor Recipes
136(37)
Meal 1: Breakfast
137(9)
Meal 2: Midmorning Snack
146(2)
Meal 3: Lunch
148(12)
Meal 4: Afternoon Snack
160(2)
Meal 5: Dinner
162(8)
The Unlisted Meal: Dessert?
170(3)
A Final Note 173(4)
Index 177

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