5 Factor Fitness

Harley Pasternak, M.Sc. and Ethan Boldt

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.