5-FACTOR FITNESS(保持体型的五个要点)

Harley Pasternak's 5-Factor Fitness will enable you to achieve the body you'v~
always wanted, in 5 short weeks. Harley's plan works for Hollywood stars, pro.
fessional sports figures, and countless others--and the very same program car
work for you. See remarkable and measurable results in just 5 weeks...

Book Description
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

From Publishers Weekly
Actors Halle Berry and Benjamin Bratt, pro basketball player Rick Fox and rapper Eve all work out 25 minutes a day, five days a week. They eat five meals a day, and each meal takes five minutes to prepare. And they look like a million bucks. Although this sounds too good to be true, Pasternak, who trains the above-mentioned stars and others, insists it isn’t. This easy-to-follow lifestyle guide explains Pasternak’s program. Intensity and variety are the keystones of the exercise portion, which simply requires dumbbells and a bench (the plan does include a suspiciously scant five minutes of cardiovascular activity, which readers can complete by power walking or jogging outside, or using a cardio machine at home or at the gym). The diet portion of the plan seems sensible enough; Pasternak urges readers to eat foods that include low-fat, quality protein; moderate carbs; fiber and healthy fat; and to drink sugar-free beverages (he allows one day a week to be a "cheat day"). "Real results" sidebars profile non-famous people who’ve benefited from Pasternak’s approach, including a 74-year-old professor, a 45-year-old film producer and a 37-year-old real estate agent. Backed up with scientific research and including recipes, this book is a refreshingly simple addition to the current diet and health offerings.

Book Dimension
length: (cm)22.4 　　　 　　　　　 　　　　　 width:(cm)14.5

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.

Introduction
PART I The Greatest Fitness-and-Food Program Ever Invented
I THE [%AN
2 THE 5~FACTOR D~FFERENCE
Why You've Failed Before
Why the 5-Factor Will Work for You
PART 2 5-Factor Fitness
3 THE SC[~:NCE AND SENSE BE.HIND 5-FACTOR FITNESS
How the 5-Factor Was Born
The Science
The Five Training Variables of S-Factor
The Number "5"
Divide in Order to Conquer
Putting It All Together (Intensity + Variety = 5-Factor)
4. GE, TT~NG READY
Optimizing Your Workout
5.~NE F~vE~WEEK PLAN
Weeks 1 and 2: The Foundation Stage
Weeks 3 and 4: The Framing Stage
Week 5: The Finishing Stage
Minutes 0:00 - 4:59 (Cardio Warm-Up)
Minutes 5:00 4 14:59 (Strength Training)
Minutes 15:00- 19:59 (Core Exercises)
Minutes 20:00- 24:59 (Cardio)
5-Factor WorkOut Charts
After Week 5: What's Next?
PART 3 5-Factor Fuel
5-Factor Nutrition
8o How 5-FUEL SLIMS AND TONES
The 5-Factor's Five Keys to Fat Loss
The Five Criteria per Meal
Your Cheat Day
Nutrition Q&A
Meal Plans
5-Factor Eating Tips
Meal 1: Breakfast
Meal 2: Midmoming Snack
Meal 3: Lunch
Meal 4: Afternoon Snack
Meal 5: Dinner
The Unlisted Meal: Dessert?
A Final Note
Index