M.Sc., Harley Pasternak, Ethan Boldt's 5-Factor Fitness: The Diet and Fitness Secret of Hollywood's PDF

By M.Sc., Harley Pasternak, Ethan Boldt

Harley Pasternak, M.Sc., holds an MS in workout body structure and dietary sciences from the college of Toronto, and an honors measure in kinesiology from the collage of Western Ontario. he's qualified by means of the yank collage of activities drugs and the Canadian Society of workout body structure. His paintings has been profiled in such nationwide courses as Redbook, Glamour, health and Men's overall healthiness, 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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Putting It All Together (Intensity + Variety = 5-Factor) In my experience as a trainer with my clients and as a scientist in a laboratory, the principles of intensity and variety were repeatedly found to be critical for producing the best kind of workout; moreover, these principles had to be instituted in a precise, well-designed program to be optimally effective as well as sustainable by anyone who wants to get in better shape. By “intensity,” I don’t mean working out every muscle in your body every day.

Men should get 10-, 15-, 20-, 25-, and 30-pound dumbbells. If you realize that you need heavier weights, all you have to do is go out and buy some additional dumbbells; it can be a reward for your improving shape. There is also a cardio component to the workout, of course. While you can go for a power walk or jog outside, you may prefer to work out in the privacy of your own home, especially if the outside environment isn’t always conducive to exercise. Not too many places can accommodate jumping rope, so I’d recommend that you use a cardio machine (there are many designed for the home user), such as a treadmill, elliptical machine, stationary bike, stepper, rowing machine, etc.

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.

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