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

by Pasternak, M.Sc., Harley

• ISBN13: 9780399152290
• ISBN10: 0399152296
• Format: Hardcover
• Copyright: 2004-12-29
• Publisher: Putnam Adult

Summary

The personal trainer to such celebrities as Halle Berry, Christian Slater, and Angela Bassett presents his amazing five-week program for achieving a celebrity body by working out less and eating more. If you're eating three meals a day, exercising an hour or more a day at the gym, and not getting results, you're eating too little and working out too much. Harley Pasternak's Five Factor Fitnessshows the five moves for the five/five-minute workout cycles (totaling twenty-five minutes) five days a week. Pasternak explains how to do this at home or at the gym through detailed instructions and illustrations. He includes recipes and a five-week meal plan for the five meals a day, and each meal takes just five minutes to prepare. Nothing in the recipes requires a trip to a specialty or health food store. In five weeks, you'll have the celebrity body you've always dreamed of, and it won't have taken much of your time.

Author Biography

Harley Pasternak has trained Hollywood's A-list for nearly a decade and is the host of a weekly television exercise segment on The Right Fit.

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 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