16028_00_i-x_r7ek.qxd 4/25/05 7:35 AM Page i 1 2 3 4 5 6 7 8 9 10 11 12 13 5- Factor Fitness 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30S 31R 3rd Pass Pages 16028_00_i-x_r7ek.qxd 4/25/05 7:35 AM Page iii 1 2 5 3 4 5 6 7 8 9 10 11 12 Factor Fitness 13 14 15 16 17 the diet and fitness secret 18 of hollywood’s a-list 19 20 Harley Pasternak, M.Sc. 21 22 and Ethan Boldt 23 24 25 G. P. PUTNAM’S SONS · NEW YORK 26 27 28 29 30S 31R 3rd Pass Pages G. P. Putnam’s Sons Publishers Since 1838 Published by the Penguin Group Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, U.S.A. • Penguin Group (Canada), 10 Alcorn Avenue, Toronto, Ontario, Canada M4V 3B2 (a division of Pearson Penguin Canada Inc.) • Penguin Books Ltd, 80 Strand, London WC2R 0RL, England • Penguin Ireland, 25 St Stephen’s Green, Dublin 2, Ireland (a division of Penguin Books Ltd) • Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty Ltd) • Penguin Books India Pvt Ltd, 11 Community Centre, Panchsheel Park, New Delhi – 110 017, India • Penguin Group (NZ), Cnr Airborne and Rosedale Roads, Albany, Auckland 1310, New Zealand (a division of Pearson New Zealand Ltd) • Penguin Books (South Africa) (Pty) Ltd, 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa • Penguin Books Ltd, Registered Offices: 80 Strand, London WC2R 0RL, England Copyright © 2004 by Harley Pasternak All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the authors’ rights. Purchase only authorized editions. Published simultaneously in Canada Library of Congress Cataloging-in-Publication Data Pasternak, Harley. 5-Factor fitness : the diet and fitness secret of Hollywood’s A-list / Harley Pasternak and Ethan Boldt. p. cm. Includes index. MSR ISBN 0-7865-5610-2 AEB ISBN 0-7865-5611-0 1. Physical fitness. 2. Exercise. 3. Reducing diets. 4. Celebrities—Health and hygiene. I. Boldt, Ethan. II. Title. RA781.P296 2004 2004054795 613.7—dc22 While the authors have made every effort to provide accurate telephone numbers and Internet addresses at the time of publication, neither the publisher nor the authors assumes any responsibility for errors, or for changes that occur after publication. Photography by Cory Sorensen Neither the publisher nor the authors are engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the authors nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. The recipes contained in this book are to be followed exactly as written. The publisher is not responsible for your specific health or allergy needs that may require medical supervision. The publisher is not responsible for any adverse reactions to the recipes contained in this book. All of the anecdotes and case studies in this book are from Harley Pasternak’s practice, but many names have been changed to protect his clients’ privacy. Making or distributing electronic copies of this book constitutes copyright infringement and could subject the infringer to criminal and civil liability. www.penguin.com 16028_00_i-x_r7ek.qxd 4/25/05 7:35 AM Page v 1 2 3 4 5 6 7 8 9 10 11 to my mom and dad, 12 to whom i owe everything i have 13 14 and everything i am 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30S 31R 3rd Pass Pages 16028_00_i-x_r7ek.qxd 4/25/05 7:35 AM Page vi 1 2 3 acknowledgments 4 5 6 7 8 9 My literary agent Andrea Barzvi, for believing in me. 10 11 David Klein, for your friendship. You are a part of all my successes. 12 13 Halle Berry, because you were the spark that lit my fire to write this book. 14 15 Ethan Boldt, for helping me find the words, and Marc Haeringer, who 16 fine-tuned them. 17 Pam Silverstein, for hooking me up. 18 19 Nuno, Stacey, Will, and Krishna, for holding down the fort. 20 21 My closest friends, Michael, Jamie, David, Jody, Pierre, Anne, Steve, 22 James, and Ricky. 23 24 Don Carmody and Dr. Marvin Waxman, for the golden ticket. 25 26 Dr. Roger Kelton and Dr. Ira Jacobs, for teaching me how to teach. 27 My baby brothers, Jesse and Bobby: you may be taller, but I wrote a book. 28 29 Lucy and Viv: you are in my every thought. 30S 31R 3rd Pass Pages 16028_00_i-x_r7ek.qxd 4/25/05 7:35 AM Page vii 1 2 contents 3 4 5 6 7 Introduction 1 8 9 part 1 • The Greatest 10 Fitness-and-Food Program Ever Invented 11 12 1 ·The Plan 5 13 2·The 5-Factor Difference 8 14 Why You’ve Failed Before 8 15 Why the 5-Factor Will Work for You 10 16 17 part 2 • 5-Factor Fitness 18 3·The Science and Sense Behind 5-Factor Fitness 17 19 How the 5-Factor Was Born 18 20 The Science 19 21 The Five Training Variables of 5-Factor 22 22 The Number “5” 23 23 Divide in Order to Conquer 24 24 Putting It All Together (Intensity + Variety = 5-Factor) 27 25 4·Getting Ready 29 26 Optimizing Your Workout 30 27 5·The Five-Week Plan 37 28 Weeks 1and 2: The Foundation Stage 37 29 Weeks 3and 4: The Framing Stage 38 30S Week 5: The Finishing Stage 38 31R 3rd Pass Pages 16028_00_i-x_r7ek.qxd 4/25/05 7:35 AM Page viii 1 6·The 25-Minute Workout 39 2 Minutes 0:00– 4:59(Cardio Warm-Up) 40 3 Minutes 5:00– 14:59(Strength Training) 44 4 Minutes 15:00– 19:59(Core Exercises) 57 Minutes 20:00– 24:59(Cardio) 67 5 5-Factor Workout Charts 70 6 After Week 5: What’s Next? 84 7 8 part 3 • 5-Factor Fuel 9 10 7·Cutting Through the Fads and Hype 87 11 5-Factor Nutrition 88 12 8·How 5-Factor Fuel Slims and Tones 93 13 The 5-Factor’s Five Keys to Fat Loss 95 14 9·Eating the 5-Factor Way 98 15 The Five Criteria per Meal 99 16 Your Cheat Day 115 17 Nutrition Q&A 115 18 10· Your Daily Meal Plan 122 19 Meal Plans 125 20 5-Factor Eating Tips 127 21 11· The 5-Factor Recipes 136 22 Meal 1: Breakfast 137 23 Meal 2: Midmorning Snack 146 24 Meal 3: Lunch 148 25 Meal 4: Afternoon Snack 160 26 Meal 5: Dinner 162 27 The Unlisted Meal: Dessert? 170 28 29 A Final Note 173 30S Index 177 31R 3rd Pass Pages 16028_00_i-x_r7ek.qxd 4/25/05 7:35 AM Page ix 1 2 Harley Pasternak consistently looks at things differently, and exhibits a 3 passion for what he does. The development of the 5-Factor Fitness pro- 4 gram is a logical extension of his education and interest in health and 5 fitness. 6 5-Factor Fitnesscaptures the essence of a successful approach to 7 physical fitness by applying Harley’s creative version of the standard 8 principles of balance, variety, stress modification, and minimal-time in- 9 volvement to physical activity and eating. His program is innovative, ap- 10 plicable to all ages and adaptable for different lifestyles, yet safe and 11 conservative in the best sense of the word. And he allows for the imper- 12 ative “free choice” experiences, which are so often denied on other pro- 13 grams. His explanations and rationales of the various exercises and 14 eating plans are simple and easy to understand and follow. His use of 15 visual imagery for the exercises and building-a-house analogy for nutri- 16 tion information make his work accessible to every reader, no matter 17 what their level of experience or expertise. 18 5-Factor Fitnesspresents a well-conceived, sensible and useful plan 19 that can be easily incorporated into an individual’s lifestyle, and that 20 will yield positive health benefits. 21 —Roger Kelton, Ph.D. 22 Chair, School of Kinesiology and Health Science, 23 York University, Toronto, Canada 24 25 26 27 28 29 30S 31R 3rd Pass Pages 16028_01_01-176_r13rs.qxd 4/25/05 7:37 AM Page 1 1 2 3 introduction 4 5 6 7 8 9 10 11 12 13 14 R ecently, I had a short layover in Chicago at O’Hare Airport, 15 where I was grabbing a paper at the newsstand. Behind me in 16 line were two women, one twenty-something and the other about 17 forty-five. They were looking at a magazine and commenting on 18 a photo of actress Halle Berry wearing a Catwoman suit. “How 19 does she look like that? What is she doing?” “She’s got to be starv- 20 ing herself.” “Or she’s working out three hours a day.” I couldn’t 21 stop myself from turning around and assuring them, “No, she 22 doesn’t starve herself. She actually eats five meals and only works 23 out for twenty-five minutes a day.” Needless to say, they were in- 24 credulous.“Oh come on; where’d you hear that?” I admitted, “Be- 25 cause I train her.” 26 On the plane, I thought about the women’s reactions: they had 27 peppered me with questions, such as, “What kind of meals? Guess 28 it’s easy for her, with a high-priced chef following her around.” Af- 29 ter I’d protested that the meals she eats are very simple and easy to 30S prepare, I’d realized that I was talking to a rapt audience. It oc- 31R 3rd Pass Pages