The 5 Factor Diet was created by Harley Pasternak and focuses on quick and easy meals in addition to workout routines. Pasternak advises individuals on the 5 Factor Diet to workout 5 days a week. Each workout sessions takes between 25 to 45 minutes. These full body strength-training workouts have 5 separate phases. Each session includes a cardio warm-up, upper body strength exercise, lower body strength exercise, core or abdominal exercises and more cardio. Each phase should take 5 minutes. The only equipment you will need for these exercises is a set of dumbbells, a stability ball and a bench. Below you will find several exercises for the 5 Factor Diet.
1. Cardio Warm Up
When warming up on this phase of the 5 Factor Diet exercise plan, aim to do light cardio. Options include walking, jogging, the Stairmaster or elliptical. Any cardio machine should work. Keep your setting low and aim to loosen your muscles and get your heart rate elevated. Gradually increase your speed during the 5 minutes.
2. Incline Dumbbell Bicep Curls
Standing with feet hip width apart, hold a dumbbell in each hand. Begin with your hands down by your side with palms facing forward. Slowly curl both weights up from your elbow toward your shoulder while you keep your upper arms stable. Slowly lower the weights and repeat.
3. Dumbbell Lateral Raises
Standing with feet hip width apart, hold a dumbbell in each hand. With arms resting along the front of your body, have the palms of your hands facing each other. Slowly raise both your arms, at the same time, out to the side. Stop when your arms have reached shoulder height. You should look like the letter T. Pause for a moment and then return to the beginning.
4. Wall Ball Squats
Begin by standing directly in front of a wall. Place a stability ball between your upper back and the wall. Cross your arms in front of you and slowly squat down until your thighs are parallel. The ball should roll down with you. Slowly stand back up and repeat.
Stand in front of a bench with your feet hip width apart and your arms down by your side. Place your left foot on the bench and slowly push yourself up onto the bench. Remember to keep your back straight. Step back down with opposite foot. Change legs and repeat.
6. Dumbbell Twist
Sit on a mat with your legs out in front of you and knees bent. Make sure ankles, knees and thighs are touching. Holding one dumbbell with both hands, raise your arms out in front of your body and slowly lean backwards. In this balanced position, twist your body, leading with your shoulders and the dumbbell, towards your right side. Twist your body back to the beginning and twist to the left. That is one repetition.
7. Cardio Cool Down
In this final 5 minutes of cardio, you can use any cardio machine or walk, run or bike. The goal is to slowly cool down your muscles. Begin at a higher-level intensity and slowly reduce the effort you are exerting over the 5 minutes. Your heart rate should slowly return to normal.