By M.Sc., Harley Pasternak, Ethan Boldt
Harley Pasternak, M.Sc., holds an MS in workout body structure and dietary sciences from the collage of Toronto, and an honors measure in kinesiology from the collage of Western Ontario. he's qualified through the yank university of activities medication and the Canadian Society of workout body structure. His paintings has been profiled in such nationwide courses as Redbook, Glamour, health and Men's wellbeing and fitness, and he has seemed at the Oprah Winfrey convey and different television courses. Pasternak, a local of Canada, lives and works in la.
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Extra resources for 5-Factor Fitness: The Diet and Fitness Secret of Hollywood's A-List
Before I list all the exercise specifics, please heed this advice: the 5-Factor is a program I not only want you to try but also to complete. So stick to the rest times and rep ranges as well as you can, but if occasionally you need the extra rest or can’t finish out a set, don’t punish yourself by quitting. Take a breather and come back stronger. Remind yourself: only two exercises. Only ten minutes. I can do it! During minutes 5:00 through 14:59, your week looks like this: DAY Muscles 1 · MON 2 · TUES 3 · WED 4 · THURS 5 · FRI 6 · SAT 7 · SUN Chest Quads Back Hams OFF Chest Quads Biceps Triceps OFF Shoulders Back T h e 2 5 - M i n u t e Wo r k o u t · 4 5 L eve l I St r e n gt h Tr a i n i n g Recommended for relative newcomers to strength training Preparation Week: 2 sets of 15 reps of each exercise, with 90 seconds rest after doing the superset of 2 exercises back-to-back Week 1: 2 sets of 25 reps of each exercise, with 80 seconds rest after each superset Week 2: 3 sets of 20 reps of each exercise, with 70 seconds rest after each superset Week 3: 3 sets of 15 reps of each exercise, with 60 seconds rest after each superset Week 4: 4 sets of 12 reps of each exercise, with 50 seconds rest after each superset Week 5: 4 sets of 10 reps of each exercise, with 40 seconds rest after each superset 4 6 · 5 - Fa c t o r F i t n e s s L eve l I I St r e n gt h Tr a i n i n g For advanced exercisers, or after you’ve successfully completed five weeks of Level I Week 1: 3 sets of 30 reps, with 90 seconds rest after each superset Week 2: 3 sets of 25 reps, with 70 seconds rest after each superset Week 3: 4 sets of 20 reps, with 50 seconds rest after each superset Week 4: 4 sets of 15 reps, with 40 seconds rest after each superset Week 5: 5 sets of 10 reps, with 30 seconds rest after each superset T h e 2 5 - M i n u t e Wo r k o u t · 4 7 • DAY 1: MONDAY • CHEST: DUMBBELL CHEST FLY Lie flat on the bench with your feet together tucked next to your butt.
You are priming your muscles, tendons, ligaments, and chemistry for more challenging workouts ahead. If the 5-Factor is taking over from other workouts that you’ve recently used, I urge you to completely abandon those previous workouts. The 5-Factor is so comprehensive that carrying over any elements from others could result in overtraining. 3 0 · 5 - Fa c t o r F i t n e s s Optimizing Your Workout BEST TIME TO TRAIN You’ve probably heard it before, but a great time to exercise is in the morning because the day doesn’t get in the way.
For those new to exercise or who are coming off a long layoff, I recommend beginning with the Preparation Week before going to week 1. In my experience, high reps are tough for most people because their bodies aren’t used to it. Men, in particular, may struggle with the high reps not because they can’t do it, but because their egos get in the way and they insist on using heavier weights. To complete the high-rep sets and stick to the rest times, you have to use smaller dumbbells than in your average workout.