All Hollywood stars know him, who, after sharp jumps in weight, needed to return to their usual norm as quickly as possible. And the nutrition system invented by Pasternak, described in the best-selling book "Five Factors of Good Form", has followers all over the world. It was with her help that Holly Barry prepared for the role of Catwoman: the goal of the actress was not just a good figure, but plasticity and flexibility.
Nutritionist Harley Pasternak identified five "commandments" and claims that if you follow them, you can dramatically improve your well-being and find your way to the body of your dreams.
Halle Berry © instagram.com/halleberry
one -
Sleep at least 7 hours a night
“When you grow a flower, which is more important: oxygen or water? And that, and another, "- says Pasternak. Therefore, you need to not only eat and exercise properly, but also get enough sleep. "Lack of sleep affects hormones, which in turn affect appetite, as well as metabolism, energy and mood," says Harley. Those who have spent a sleepless night or dozed for only a couple of hours, "would rather want a snack with a chocolate bar than an apple, and are unlikely to be active during the day." What's more, lack of sleep raises levels of the hormone ghrelin, which signals hunger to the body, and lowers levels of the hormone leptin, which, on the other hand, sends a message to the brain that you are full. In addition, training in the gym will be much less effective if you experience chronic lack of sleep.
Although it's not always about the amount of sleep. “Some people wake up exhausted even after eight hours, because their sleep is simply of poor quality,” explains Pasternak. Therefore, if you are not feeling rested, consider what might be affecting it. Perhaps, before falling asleep, you check your phone for a long time (the screen light suppresses the production of the sleep hormone melatonin), drink coffee in the evening, or just suffer from your partner's snoring.
2 -
You need to walk 10 thousand steps per day, or even better - 12 thousand.
At first glance, ordinary walks on foot are somewhat old-fashioned, because now the "gold standard" is the most intense workouts. Nevertheless, Pasternak emphasizes that you need to move as much as possible, regardless of the intensity of the schedule for visiting the fitness room.
“Being active outside the gym reduces the amount of time you have to spend in it,” he says. Train yourself to walk instead of spending hours in restaurants or watching TV shows. And 10 thousand steps should not become the ultimate goal, but the minimum standard per day. “If you really want to look good and feel great, you need to walk at least 12 thousand steps a day,” Pasternak adds.
© facebook.com/harleypasternak
Research cannot determine the "magic number" of steps to take in a day, there is simply no universal formula. Their number varies depending on the goals you set, whether it's improving overall health or sleep, losing weight, or reducing your risk of heart disease. In any case, the more distance you go, the better. Make walking part of your daily routine.
3 -
Turn off gadgets for one hour a day
Perhaps the most unexpected health improvement tip on Pasternak's list. He highly recommends doing one hour of digital detox every day. “For at least one hour, turn off your phone, reminder systems, and mailbox updates,” says the nutritionist.
This means you need to put your phone away, close your laptop, turn off your tablet, and turn off notifications on your smartwatch. The so-called passive form of leisure, like listening to music, is permissible: this is a modern form of meditation for those who do not want to delve into real spiritual practices.
“In fact, it's also about taking care of yourself,” he explains. "By doing this, you are giving yourself a mental break that will help you cope with stress - the main negative factor affecting the mind and body." Schedule this hour of "digital diet" right before bed to automatically improve your sleep.
four -
Eat a balanced amount of protein, fiber, and the right fats by eating five meals a day
Proper nutrition makes up a significant part of Pasternak's system. Today, there are many ways to eat a healthy lifestyle, but the coach suggests focusing on just three key nutrients: protein, fiber and the right fats.
© facebook.com/harleypasternak
A balanced diet based on these three ingredients gives the body the fuel it needs to be productive in everything from brain function to physical activity. In addition, according to the nutritionist, these are the three main nutrients that give you a feeling of fullness. By including each of them in any meal, you can get rid of constant hunger. This also applies to the three main meals and two snacks. These five meals a day are the heart of the Harley system.
Also remember to drink water. Thirst can sometimes disguise itself as hunger, not to mention the fact that dehydration significantly reduces performance.
five -
Exercise 5 minutes a day
This is not a typo - it is enough to set aside 5 minutes a day for strength training. If you don't have specific fitness goals or are not preparing for a competition, keeping fit can take very little time.
© facebook.com/harleypasternak
“Do different exercises on different parts of the body every day,” Pasternak suggests. "You don't even have to waste time going to the gym." After a week of such "five minutes", you can create your own program and put a full workout on several muscle groups at this time. It sounds too good to be true, but nevertheless it is.
It is also important not to forget that you will have to practice all five habits at the same time every day - this is the key to the success of the Pasternak system.>