The formula for effective weight loss is known for a long time: diet + sport. You can not get the figure of your dream by the only restrictions in nutrition: in this case, if you lose weight, if you leave, it will not take long. In order to consolidate the acquired result for many years, sports loads are necessary. In addition, only with the help of sports can you "sculpt" a really beautiful and harmonious figure of your dreams.
Hollywood fitness instructor Harley Pasternak created a system that combines both components of healthy weight loss: in the "Five Factors" technique, a "harmonious" diet is harmoniously combined with physical exertion. The beauties actresses of Mr. Pasternak's taste appealed to Alicia Case, Eva Mendes, Jessica Simpson, Reese Witherspoon and other celebrities admit that the Five Factors fit easily into their lifestyle and allowed them to achieve results that they never dreamed of. In order to assess the effectiveness of the diet of parsnip on your own experience, you will need five weeks: the creator of the technique assures that during this time you will become slimmer by 5-10 kg.
Minimum effort - the maximum result
When Mr. Pasternak decided to create his innovative system of losing weight, he faced a difficult task. It was necessary not only an effective and safe method for health, but also one that would fit into the tight schedule of Hollywood cinemas for the diet of Hurley Pasternak five factors without problems. And this means that the diet should meet the following tasks.
1. Do not be too complicated.
2. Dishes are prepared easily and quickly. And just as quickly eaten: lunch breaks on the set and tour usually last very short. It will take you up to half an hour.
3. The basic diet is built on simple and easily accessible products. And while the body's need for vitamins and trace elements is fully replenished.
4. Many kitchen utensils are not used for cooking. In touring trailers, there is usually only a blender, a small electric stove and a mini fridge. So, you do not have to fidget with baking in the oven or to strain food in a water bath.
5. The minimum of restrictions - otherwise who wants to sit for a long time on such a diet?
Harley Pasternak coped with this difficult task just brilliant! The "Five Factors" system meets all of the above requirements.
"5 factors"
The five-factor method is based on five components and all its rules are also related to this figure - hence the name "Five Factors."
The plan of five weeks - so much one course of a diet lasts. Harley Pasternak assures that after 35 days the followers of the methodology will receive a guaranteed result. In addition, a clear time frame allows you to avoid the feeling of endless sitting on a diet, because of which, by the way, many dieters "break". "Ideally, the Five Factors method is designed to gradually become your lifestyle," says Harley Pasternak.
Five meals a day. Mr. Pasternak offers to eat often and gradually. Namely, five times a day: breakfast, lunch, dinner plus two small snacks throughout the day. With such a schedule, you will not be tormented by hunger pangs, besides, there will not be a psychological trap "I have to limit myself in everything."
Dishes of five ingredients in five minutes. Each meal should include five main components: proteins (lean beef, poultry, rabbit meat, fish and seafood) - are necessary for building strong elastic muscles; complex carbohydrates (cereals) - for energy; fiber (fresh vegetables and fruits) - to cleanse the digestive system and saturation of the body; : easily digestible fats (vegetable oils, for example, olive, corn); drinks without sugar.
Food should be subjected to minimal heat treatment. It is best to give preference to fresh and stewed vegetables, light meat, fruits and cereals.
Daily 25-minute workouts. A series of short trainings is much more effective than the many hours of marathons in the gym for the diet of Hurley Pasternak five factors. Therefore, in the "Five Factors" technique, it is suggested that sports be given only 25 minutes a day: 5 minutes per exercise. Express training using the Pasternak method should look like this: 5 minutes of cardio loads: jogging, cycling (exercise bike), jumping rope, energetic dances; 10 minutes of strength training: swinging biceps, push-ups, squats; 115 minutes of rocking the press. It is important to choose exercises in such a way as to work out all the muscles of the press: the upper (lifting the body), the lower (raising the legs) and oblique (twisting); 5 minutes of running.
Five days of rest for five weeks. The most pleasant part of the "Five Factors" is ... five days of rest in five weeks! Once a week, for example, on Sunday, you can take a break in a diet - such indulgences are necessary in order not to allow feelings of guilt and self-pity to sneak into your consciousness. Pasternak says that on this day you can afford to go to a full "gastronomic break": there is french fries, hamburgers, sweets, popcorn, ice cream. However, most dieticians believe that such a food "swing" - this is too much stress for the body. Therefore, a much more reasonable alternative is minor (!) Liberties in the "day of rest from the diet". Permit yourself this day to eat a piece of your most favorite delicacy - only this should be a quality product. For example, a slice of cheese with mold, a sandwich with caviar or a light cake.
Only healthy treats!
In Harley Pasternak's book The Fitness Program Five Factors, many recipes are described with authorized products. However, the author assures that everyone can experiment to his own taste, most importantly - taking into account the basic rules (five components in each meal and a healthy way of cooking: quenching, boiling). An approximate menu for the day can look like this.
Breakfast . Fritata with tomatoes, a cup of green tea or loose coffee.
First snack. Light fruit salad (apple, kiwi, orange), tea.
Lunch . Risotto with mushrooms (see recipe), salad of fresh leafy greens, dressed with olive oil, apple, tea.
Second snack. A slice of low-fat cheese with rye bread or a slice of boiled turkey breast (chicken), herbal tea.
Dinner . Cereal porridge (ideally - steamed) and vegetable salad (tomato, cucumber, bell pepper, fresh herbs).
Fritata with tomatoes
5 obligatory components - salt, pepper, olive oil (for frying).
In the book Harley Pasternak "Fitness program" 5 factors "detail all the principles of the revolutionary method. Also here you will find recipes for light and balanced dishes, descriptions of exercises for daily 25-minute fitness training.