5-Factor Fitness
by Ethan Boldt, Harley Pasternak
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Book Reviews of 5-Factor Fitness
Book Review: Won't deliver on hyped up promises
Summary: 3 Stars
The book starts with reasonable approach that exercise and nutrition should be simple and practical, not tedious, restrictive, or impractical. It also offers good general advice that exercise should be carried out five days per week and meals also should be closely spaced to prevent malnutrition. Yet, soon you find out that the author has restricted himself by his obsession with number five. For example, he describes the five elements of exercises as the type, reps, sets, intensity, and rest interval. This omits the sequence of exercise and quality of execution. Also, he groups major muscles in five entities: back, quadriceps, chest, shoulders, and arms, he then trains the latter two only once a week. That approach induces muscular imbalance problems since there is no reliable index to assess flexibility or coordination by such improvised categorization of exercise.
On the scientific grounds, the author claims to base his 5-factor theory on the Bulgarian Powerlifting approach and other scientific facts, yet Bulgarians do not train by dumbbells alone. They never do half-squat by dumbbells as the author demonstrates. The Quadriceps is a huge muscle and requires much heavier weights in order to develop strength. Dumbbell deadlift and dumbbell squat prove that this author is entirely inexperienced in strength training. The sequence of exercises he recommends on pages 62-66 is flawed since it does not take into consideration spinal loading. It starts with chest dumbbell flys and ends with triceps extension. This would really upset the Bulgarians who know very well the basics of mechanics that most American trainers flunk. The same exercises are then repeated on pages 78-82 just to fill the space in a 174-page book.
The strength training approach is also flawed. The author considers the shoulders and arms minor muscles and the chest, back, and quadriceps major muscles and appropriates time depending on the size of the muscles. Thus, he appropriates one day per week to the shoulders. That is entirely haphazard approach to strengthening. The shoulders, lower back, and legs must be trained in almost every exercise. His misunderstanding of the shoulder's anatomy made him confuse the upper back, chest, and shoulder combination. These three groups of muscles mainly work on the shoulder joint from the back, upward, and forward, respectively. You cannot work out your chest or your upper back had your shoulder been stressed out.
The author forcibly cites success stories for his training method, yet from the photographs in the book, you could easily tell that he ignores the range of motion, the mechanics of lifting, and the training load. The author also hypes up the possibility of achieving higher goals with simple tools, limited time, and few exercises. Ten minutes of strength training with dumbbells would not accomplish higher goals. Although the author mentions the role of testosterone and growth hormone in building muscles, he improvises ridiculously flawed 2-4 sets exercises of 10-25 reps. High reps are not effective in stimulating these hormones. High intensity and low reps is the golden rule of strength training.
Book Review: I Know How Hollywood's A-List REALLY Gets Into Shape...
Summary: 5 Stars
Harley's 5-Factor Fitness, that's how!
Ok, I have to admit... Harley is a personal friend of mine, but as the publisher of a fitness and physique development magazine, Real SOLUTIONS (www.RealSOLUTIONSMag.com), that's never stopped me from being candid.
I was in LA this past week, and so I stopped by to visit with Harley at his new training studio in West Hollywood. While there he gave me a new copy of 5-Factor Fitness, fresh off the press. That's why I'm able to write a review -- before the actual publishing release date.
In eager anticipation, I read the entire book on the flight back to Colorado -- and I have to say...
The remarkable way in which Harley explains the necessary components of training, nutrition and even supplementation is downright simple, but in my opinion, very effective. Especially for someone who is starved for time (aren't we all ;-/, and for someone who has little knowledge of how to put together a practical plan that is able to "fit" into their lifestyle -- without turning their life upside down (like most obnoxious diet/training books do).
Simply put, Harley doesn't over complicate principles and theories, he merely presents the scientific facts, coupled with his unique 5-factor philosophy that he's used to help reshape and condition the bodies of Halley Berry, Rick Fox, Christian Slater, Stephen Dorff, and many other celebs.
As you would expect, using detailed instructions and photos, Harley takes you through the five moves for the five/five-minute workout cycles, which totals a twenty-five minute workout. You perform this five days a week, whether from home or at the gym. He includes recipes and a five-week meal plan for the five meals a day. And the best part is, each meal takes just five minutes to prepare - and they taste great. (No kidding!) Nothing in the recipes requires a trip to a specialty or health-food store.
And you know what... his program flat out works! In fact, I have readers who have been following his programs for years now, because he has written articles for us in past issues of our Real SOLUTIONS magazine, and they've all commented about the way he turns ordinary, boring workouts into fun, interesting, yet challenging, results-producing workouts!
So, if you really want to strip off some unwanted bodyfat, reshape your body, and increase your level of workout intensity (and have some fun too!), then this easy-to-follow plan is for you. Or perhaps you just want to try something new... and change up your workout routine -- I encourage you to give Harley's 5-Factor Fitness a try. I'm absolutely certain you'll be thrilled with your results!!
Book Review: Give Me 5!
Summary: 5 Stars
I have long been a 5-er. In my early 20's as a weightlifter, I would eat 5 smaller meals a day, and spent half the time in the gym than the gym rats did, and it worked wonders. So when I saw Harley Pasternak's book, 5-Factor Fitness, I knew he had put together a helpful book, and not just another piece of firewood for the health, weight loss and fitness industry.
In 5-Factor Fitness encourages you to work out less and eat more. Yes, you heard me correctly. Work out less and eat more. Eating 5 meals a day raises you metabolism and provides a steady stream of vital nutrients, including protein, that help you body maximize a tone, fit, physique. And working out less? Well, most people who are gym rats over train. It is a myth that you need to live in the gym. "Overtraining" is very common and can tax your body. The rest in between training, and proper nutrition, are actually just as important in keeping your body rested, healthy, fit and running the way you want it to.
From Harley Pasternak's website:
"5-FACTOR FITNESS is based on the simple premise that less is more, especially when it comes to exercise and planning meals. There is no magic, no hidden secret. Instead, this plan taps solid scientific research as well as the author's vast experience as a personal trainer and as a consultant to military organizations on two continents. With a master's degree in exercise physiology and nutritional science as well as an honors degree in kinesiology, Pasternak is an expert on how the body works. Here he pulls together his best advice for training and fueling it efficiently.
5-FACTOR FITNESS calls for five workouts per week and each workout lasting just 25 minutes. Combining strength training and aerobics in five five-minute intervals, these short, intense workouts are designed so that people stick with the program over the long haul. No need to join a gym or buy expensive equipment; the program calls for only a workout bench and a few dumbbells."
Try this program and drop you overtraining routine and dietary obsessions. Great book.
Book Review: Ditto...
Summary: 4 Stars
As a bride-to-be looking to get in better shape before my wedding, I picked up 5-Factor Fitness after reading positive reviews online. I have been doing the fitness program for several weeks now and highly recommend it for people who are short on time and still want to get in a well-rounded work-out. Like other reviewers have experienced, I used to work out for an hour at a time and rarely break a sweat. With 5-Factor Fitness, I can really tell my body's getting a work-out.
That being said, there are a couple of things missing from the exercise program. First of all, as others have mentioned, there is no discussion of stretching, which definitely extends the work-out a few minutes when done properly. Also, given the metabolism of the average person, I highly suspect that additional cardio is certainly necessary for significant weight loss to occur. This program is really right for people who lead active lifestyles already and are just looking to "shape up" a bit. Given that this is what I was looking for, I have been highly satisfied so far.
In terms of the food plan, I was somewhat disappointed. First, the claim that the meals take only five minutes to prepare is absolutely false. Secondly, Pasternak says that you won't have to buy "special" or expensive foods. I'm sorry, but no-flour bread products are a) not easy to find in all locations, b) expensive, and c) tasteless! He also makes other contradictory claims, such as discouraging dependence on artificial sweeteners but including Splenda in multiple recipes. In addition, he mentions the negative impact of eating high G.I. foods and gives the example of dried fruit, and then includes dried fruit in his recipes as well. I'll stick to my standard low-fat, well-rounded diet, thank you!
All in all, I'd give this book a 4 1/2 for the exercise plan and a 3 for the diet plan. But, in my experience, it's well worth the buy for exercise plan alone!
Book Review: Good program - easy to follow, very sound advice
Summary: 5 Stars
After 5 weeks of following the program I am feeling better and my clothes are fitting a bit better/looser. However I have not lost any total weight yet. I am quite sure that I have lost some fat because the love handles have shrinked a bit and the tummy is starting to shrink as well. No miracle results to report, but a slight but noticeable improvement in general health, look and feel.
Just to be clear, I followed the exercise program to the word. Infact I even did some other exercises on Wednesdays (instead of taking off). I changed my diet to low glycemic index carbs, more fiber, good fats and proteins, just as the book recommends and added snacks to my diet to go with the 5 meals thing. However other than that I did not even look at any of the recepies in the book so I am not sure if they are good or not.
In general I felt the program is good. Eating the right carbs keeps the energy levels up throughout the day and it helped restrict my binge eating. That I think is the best result that I got out of this book, because low glycemic carbs + protein + fiber have enabled me to (first time in my life) take a few bites, savor the flavor and then stop and not over-eat.
I also felt that I was sufficiently challenged by the fitness routines. BTW - I've been using a stair stepper for the 0-5 minutes (warm up) and 20-25 minute (cardio) segments of the program.
The dietary advice in this book is gold. I am sure you can find it in other books or websites, but this is where I've read it for the first time. I am making healthy choices when I eat and I dont feel that I am missing anything. In the long run I feel that I will get healthier.
After 5 weeks no miracles have happened, but I feel good and "I know" that if I keep doing what I've been doing I will improve. And the best thing is that I am not bitter or disappointed - rather more energized to go in to the next 5 weeks.