Five Factor Diet
Losing weight after forty is really a struggle for most women. I workout five days a week and was very dissatisfied with my body until I discovered the Five Factor Diet. The Five Factor Diet is designed by celebrity diet and fitness expert Harley Pasternak www.fivefactordiet.com .
The Five Factor Diet allows you to eat five small meals a day with the focus on boosting your metabolism. I was happy to be eating every 2 hours and enjoyed Harley’s great recipes ( love the oatmeal pancakes! ) and I even created some great recipes on my own incorporating Harley’s portions of protein, dairy, fruit, vegetables and fiber. The best part of this eating plan is the sixth day because it’s a cheat day and you get to eat whatever you want. YEAH!!! I was able to stick to the plan knowing fun grub was just around the corner.
Not everyone has the luxury of working out everyday so Harley has structured a 25 minute workout plan that you can do at home.
Harley’s 5 Factor workout is based using super sets to achieve a high-intensity exercise within a short period. Super setting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for 2 different muscle groups and/or opposing muscles as Harley has done in his workout sessions. By doing super sets you are not only saving time but are also adding efficiency to your workout. They allow you to increase demand on your muscles, allow your heart rate to remain elevated, and as a result the intensity of your workout increases with less time.
For instance, in Harley’s workouts, you may be asked to perform chest and quadriceps, doing 2 sets of 25 reps. You would do one set of the chest followed by one set of the quadriceps with a rest, repeating again until finished. Your rest between sets will vary starting with 80 seconds for the first week. In the weeks to come you will increase or decrease your reps and decrease rest times in increments of 10 seconds. Your supersets will also change in that they will start with 2 sets of the exercises and move gradually each week to 3, 3, 4, and 5 supersets.
You then move on to your core training. The core training also is done using one muscle group such as rectus abdominals, lateral obliques lower abdominals , Transverse or a combination of core muscles. You work the selected muscle area for the day using sets of 3 and reps of 10 ( depending on your week), resting 15 seconds between sets. As you move from week to week you will be increasing your set of reps and also increasing your time of rest in increments of 5.
The complete workout is done is 25 minutes, 5 days a week. By the time you are done for your week you will have worked your large muscles groups twice and small muscle groups once a week giving you a complete body workout. Remember that you will be adding more sets and reps with less and less rest in between as you move from week to week. This process will challenge your muscles, building endurance, resistance, and strength.
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