出版社:Berkley Pub Group
出版日期:2004-12
ISBN:9780399532092
作者:Pasternak, Harley/ Boldt, Ethan
页数:182页
书籍目录
IntroductionPART 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 YouPART 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 NoteIndex
作者简介
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