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

by Pasternak, M.Sc., Harley; Boldt, Ethan

• ISBN13: 9780399532092
• ISBN10: 0399532099
• Edition: Reprint
• Format: Paperback
• Copyright: 2005-12-06
• Publisher: Perigee Trade

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