5-Factor Fitness
(Harley Pasternak, M.Sc. and Ethan Boldt)
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The
diet
and exercise book, 5-Factor Fitness
(G.P. Putnam's Sons, 2004, $21.95, hardcover), offers a 5-week plan to
re-educate dieters on how to achieve and
maintain a healthy body. Author Harley
Pasternak holds a master of science
degree in exercise physiology and nutrition
from the University of Toronto, and an
advanced degree in Kinesiology from the
University of Western Ontario. He is
most well known as a trainer to the stars,
including actors Halle Berry, Benjamin Bratt,
Orlando Bloom, rapper Eve, and basketball
player Rick Fox, among successful users of
the plan.
The plan works from the assumption that most
dieters abandon a diet program because it's
overly restrictive -- allowing so few
calories, fat and carbs, that it makes
eating at a friend's house or going to a
restaurant a tricky exercise in diplomacy,
self-restraint. This extensive
planning and adherence to food preparation
rules soon becomes a burden and leaves the
dieter "itching for the diet to end, so you can
resume your normal life."
According to
Pasternak, most fitness plans include
workouts that require too much time and
equipment. 5-Factor Fitness
plan includes a workout that is done 5
days/week, lasts only twenty-five minutes,
and only requires some hand weights and a
bench. The goal of the plan is to make
diet and exercise fit into your busy life,
with the least amount of hassle.
5-Factor Fitness involves
eating more often than the typical plan --
five meals/day -- controlling appetite
by maintaining consistent blood sugar
levels. Meal sizes are small,
but more frequent, and the dieter is
directed to choose foods that are filling,
but low in calories and fat, and high in
nutrients. This method of eating is
known by many as "grazing."
Dieters are shown why choosing high fiber
foods, complex carbohydrates and whole
grains is not only better for you
nutritionally, but can be an invaluable tool
in warding off between-meal hunger.
The diet emphasizes including fruits,
vegetables, "good" fats and lean protein,
and the included recipes do not require a
lot of prep time -- usually about 5 minutes.
Pasternak's book provides
techniques for navigating
through situations which
dieters find challenging, such
as eating out, social
gatherings, etc. by showing how
the dieter can stay in control,
and yet still have many options
to enjoy the occasion without
feeling "left out" or deprived.
Emotional eating issues like
stress, boredom, anger are also
addressed, steering you towards
dealing with them through
activity, rather than bingeing.
Find yourself always getting the
"munchies" at certain times of
the day? This common
problem is recognized and
addressed as well, providing
tricks for overcoming
predictable hunger patterns.
While the recipes include a few
"health food" ingredients you
may not normally stock in your
pantry (veggie bacon, non-flour
bread), they are very
uncomplicated, quick, and appealing.