5 Factor Fitness. The Exercise

Day 1: monday.

chest: dumbbell chest fly.

Lie flat on the bench with your feet together tucked next to your butt. Hold the dumbbells with your arms extended toward the ceiling, palms facing each other and elbows slightly bent. Inhale as you bring the dumbbells away from each other toward the ground and open your chest. When you feel a comfortable stretch in the outer chest muscles, exhale and bring the dumbbells back toward each other. Mental cue: imagine you’re hugging a barrel.

Quadriceps: dumbbell tap squat.

Sit on the end of the bench, holding a dumbbell in each hand, with your arms extended down toward the ground, palms facing each other, head up, shoulders back, and feet shoulder-width apart. Exhale as you stand up, then inhale as you sit down. As soon as your butt taps the bench, stand back up. Mental cue: treat the bench as a chair behind you, so you sit down by moving your hips backward and down rather than just down.

Day 2: tuesday.

Back: single-arm dumbbell row.

Start off on the right side of the bench. Place your left knee, left lower leg, and left hand on the bench. Place the right leg out and back from the bench, with your right foot firmly planted on the ground, which creates a stable base of support. With your spine parallel to the floor, hold the dumbbell in your right hand with your right arm extending to the floor. With your palm facing the bench, exhale as you draw your elbow up along your ribs as high as you can. Inhale as you return the dumbbell back toward the starting position. Switch sides after completing a set. Mental cue: elbow to ceiling and punch the ground.

Hamstrings: dumbbell stiff-legged deadlift.

Place your feet shoulder-width apart and slightly bend your knees.

Hold a dumbbell in each hand, with each dumbbell placed between the front and side of each thigh. With your head up and shoulders back, slide your hips backward as you inhale. Keeping your weight on your heel and an arch in your lower back, allow the dumbbells to slide down your thighs. When you can no longer push your hips backward, exhale and begin to slide your hips forward, and your upper body and the dumbbells will follow. Mental cue: hit the wall behind you with your butt.

Day 4: thursday.

chest: dumbbell chest press.

Lie flat on the bench with your feet up on the bench. Hold the dumbbells with your arms extended toward the ceiling, with both palms facing forward. Inhale as you gradually bring the dumbbells away from each other by hinging at the elbows and dropping them toward the floor. Once you feel a stretch in the chest and your hands are almost at chest level, exhale as you push the dumbbells back up toward the ceiling and each other. Mental cue: imagine that you are balancing a glass of water on a tray in each hand, which will ensure correct elbow/arm angle and pace.

Quadriceps/hamstrings:dumbbell lunge.

Stand with your feet shoulder-width apart and hold the dumbbells at arms’ length, with your palms facing each other. (If you choose to go without dumbbells for this move, then place your hands on your hips.) With your shoulders back and head up, inhale as you take a large step forward. Lower your body so that you create a series of 90-degree angles (i.e., at the leading left leg, left ankle, left knee, left hip, as well as the back right knee and right ankle). As your back right knee nears the ground, exhale as you drive back with the muscles of your front leg to the starting position. Alternate after each rep. Mental cue: imagine being knighted or proposing marriage!Day 5: friday.

Shoulders: seated db shoulder press.

Sit upright on the end of the bench with a dumbbell in each hand, palms facing forward and dumbbells on either side of your head.

Exhale as you drive the dumbbells up toward the ceiling and each other, then inhale as you slowly return to the starting position.

Mental cue: reach for the ceiling as if you’re cheering on your favorite team.

Back: DB pullover.

Lie flat on the bench with your feet up on the bench. Hold a single dumbbell directly above your chest by cupping the upper head of the dumbbell with both palms overlapping. With your elbows slightly bent, inhale as you gradually reach back behind your head and bring the dumbbell toward the ground until you feel a stretch in your lat muscles (outer back). Exhale as you return to the starting position. Mental cue: imagine throwing a ball in slow motion into the sky with your arms only slightly bent.

Day 6: saturday.

Biceps: db hammer biceps curl.

Sit on the end of the bench and grasp a dumbbell in each hand with your arms extended downward and your palms facing each other.

With your upper arms welded to your rib cage, exhale as you hinge at the elbows and bring each head of the dumbbell up toward your shoulders, then inhale as you return to the starting position. Do both arms at the same time and keep the palms facing each other throughout the whole set. Mental cue: imagine raising a hammer up in each hand and then letting it drop down.

Triceps: DB lying triceps extension.

Lie flat on the bench with your feet up on the bench, tucked next to your butt. Hold a dumbbell in each hand, with your arms extended toward the ceiling and palms facing each other. Inhale as you hinge at the elbows and bring the dumbbells simultaneously down past your ears and toward your shoulders, then exhale as you press the dumbbells back to the starting position. Keep your upper arms still throughout the movement. Mental cue: imagine hammering a nail into the ceiling with both arms.

Minutes 15:00 to 19:59.

4: core exercises.

You want to develop a six pack? Tighten your tummy? Build a strong back? You want to get rid of that pooch? Those love handles? The 5-Factor will get it done because it works your entire midsection (i.e., the obliques, transverse abdominis, and rectus abdominis), whereas most programs only train the rectus abdominus.

But why does the core matter, for those of us who aren’t going to be photographed on the beach anytime soon? Because the core is the most important muscle group, since it provides the foundation for all movements—everything from normal daily movements like getting out of bed or picking the paper up off the driveway to almost any physical activity that involves throwing or swinging, i.e., boxing, golf, tennis, or softball. It also serves to hold in our organs and stand upright with good posture. The upper body meets the lower body in the core, in which we are able to move in three planes. We can bend forward and backward, go side to side, and twist around. It’s also why we work a different section of it every training day.

One part of the core that you don’t want to overwork is the erector spinae (the lower back muscles), because it’s activated all day long carrying you around and holding you up, whether you sit or stand. What’s more, the lower back is particularly prone to injury—it’s better to shore up the surrounding muscles, thereby reducing your likelihood of injury.

As a result, 5-Factor separates out your core into three sections— rectus abdominis, transverse abdominis, and obliques—and works them one to two times per week. Fitness magazines love to tell you about this great “core move,” but there is no such thing as a complete core exercise. Most commonly, the transverse abdominis (the “corset”) and the obliques (the “side abs”) are ignored, while the rectus abdominis (the “washboard”) is overtrained.

The diagram below illustrates the three key muscles of the midsection.

The first, and certainly best known, is the rectus abdominis (RA)—often referred to as “the abs”—which runs from the bottom of your rib cage to the top of your pelvis. Located front and center, it acts primarily to flex the spine (bringing the rib cage closer to the pelvis, or chest to belly button, and vice versa); any time the belly button and the sternum move toward each other (otherwise referred to as a “crunch”), the RA is working. Because this muscle creates movement in our upper and lower body, we often split up into upper and lower RA.

The oblique muscles (internal and external), which lie under the skin and fat of the dreaded “love handle” region, are located on the sides of the core. They allow us to bend sideways. The external obliques originate along the lateral (side) portion of the ribs and attach to the crest of the pelvis. Conversely, the internal obliques originate along the crest of the pelvis and fan out to insert to the pubic bones and the ribs. The obliques act together to help in lateral flexion and torsion (twisting), yet are mostly ignored in typical ab training.

The third, and undoubtedly most neglected, core muscle is the transverse abdominis (TA). This corsetlike muscle wraps around your core and holds your organs in, and is really the key to having a smaller midsection. You use your TA muscle any time you twist around your spine, and it’s essential for trunk stability.

Most people tend to focus only on the parts of their bodies they can see, so naturally the RA gets overworked. Further, people wrongfully assume that strong core muscles in the front will give them a lean tummy. This is not the case. As you will find out, diet and cardio plus comprehensive ab training are the way to get a defined, lean midsection.

Each of the first four training days focuses on four different regions of your midsection, or “core”; the fifth day will combine two of the regions. You will perform one abdominal exercise per day.

Day 1.

Upper Rectus Abdominis.

Tuesday.

Lateral Obliques.

Wednesday. Off.

Thursday. Lower Rectus Abdominis.

Friday. Transverse Abdominis.

Saturday. Upper/Lower Rectus Abdominis.

Sunday. OffAs in stages 2 and 3, I’ve developed two different levels. Level I is appropriate for beginning to intermediate exercisers, while level II fits more advanced exercisers.

You will do the inverse number of sets and reps as you do with the strength training. As a result, you will do more sets with fewer reps and less rest in the first couple of weeks, and do fewer sets with more reps with longer rest by the end. Choose the level that corresponds to your strength training (stages 2 and 3).

Core Exercise.

Level 1.

Preparation Week:3 sets of 10 reps, with 30 seconds of rest after each set.

Week 1:4 sets of 10 reps, with 15 seconds of rest after each set.

Week 2:4 sets of 12 reps, with 20 seconds of rest after each set.

Week 3:3 sets of 15 reps, with 25 seconds of rest after each set.

Week 4:3 sets of 20 reps, with 30 seconds of rest after each set.

Week 5:2 sets of 25 reps, with 35 seconds of rest after each set.

Level 2.

Week 1:5 sets of 10 reps, with 10 seconds of rest after each set.

Week 2:4 sets of 15 reps, with 15 seconds of rest after each set.

Week 3:4 sets of 20 reps, with 20 seconds of rest after each set.

Week 4:3 sets of 25 reps, with 25 seconds of rest after each set.

Week 5:3 sets of 30 reps, with 30 seconds of rest after each set.

Day 1: monday.upper-body crunch.

Lie on your back on a padded surface with your knees bent and your feet flat on the floor. With your hands beside your head, tuck your chin into your chest. Exhale as you bring your rib cage toward your pelvis, then inhale as you lie back and return to starting position. Keep your lower back on the ground at all times. Mental cue: shorten the distance between your sternum and belly button on the way up, and lengthen it on the way down.

Day 2: tuesday.dumbbell lateral flexion/extension.

Stand with your feet slightly wider than shoulder-width apart.

Hold a dumbbell in your left hand next to your left thigh. With both palms facing each other, slowly slide the dumbbell down your leg until you reach the bottom of the range of motion. Next, draw the dumbbell back up your thigh until the top of the range of motion. Keep your hips still throughout the movement. Upon completing the set, switch the dumbbell to other side. Mental cue: imagine pivoting around your belly button.

Day 4: thursday.

lower-body crunch.

Lie on your back with your feet off the ground, heels near your butt, and toes pointing down. Place your palms flat on the ground next to your hips and keep your hamstrings contracted and knees bent throughout the movement. Exhale as you roll your thighs and hips toward your chest, then inhale as you return three-quarters of the way back. Mental cue: bring your belly button in toward your sternum.

Day 5: friday.

Upper-body twist.

Sit on the mat with your knees slightly bent and toes facing up.

Lean back slightly with your upper body and keep your head and hips still. Exhale as you reach across your body with your right hand and turn your chest toward the left wall, then inhale as you return to center. Then exhale again as you reach with your left hand and turn your chest toward the right wall. Go to both sides for each rep. Mental cue: imagine reaching out and grabbing something on either wall, immediately sideways from you.

Day 6: saturday.

double-crunch.

This move is a combination of the upperand lower-body crunches.

Lie on a mat with your knees bent, feet beside your butt, toes pointed down, and hands behind your head. Exhale as you simultaneously crunch your lower and upper body at once, or roll your thighs and pelvis toward your chest while rolling your upper body toward your thighs, then inhale as you return to the starting position. Mental cue: fold your body up like a clam by bringing your sternum and belly button toward each other.

Minutes 20–24:59 (or more) 5: cardio.

Perhaps unlike the first five minutes, your body will welcome the natural, steady cardio rhythm at this point in the workout. Put in five good minutes of cardio, or go longer (up to thirty minutes) if you feel like it.

The goal of this final workout phase is twofold. First, we are actually trying to get your heart rate back up into the target heart rate zone. While it’s important to increase the level of difficulty (speed and/or incline) as you become more fit and to vary the kind of cardio you do for a different mental stimulus (and to avoid repetitive stress injuries, especially if you’re a runner), arriving at the fatburn zone is most important. This contributes to the overall fatburning effect of the workout. In fact, by this point in the workout (the twentieth minute), your body is accessing your fat stores for energy, and this “access” will continue at the same rate until you stop (the twenty-fifth minute or all the way to the forty-ninth minute). I don’t recommend that you go over thirty minutes of extra cardio because that means you’re less likely to go again tomorrow. Remember, you’re working out almost every day. Getting in shape is a marathon, not a sprint.

Second, we finish the workout with cardio to enhance recovery and to “cool down” the body. Acute recovery from the resistance training occurs immediately. During the cardio phase lactic acid and carbon dioxide (both toxins) are flushed from the body following their production and accumulation, and nutrient-rich blood is produced to help your muscles recover and rebuild. The cooldown also fully loosens otherwise tight muscles and decreases something called delayed onset muscle soreness (DOMS). DOMS is the muscle pain you feel one to three days after a workout; those of you who have experienced DOMS before know exactly what I am talking about. A cardio cooldown will decrease the frequency and severity of DOMS.

Before you take off, I want you to understand OBLA. OBLA stands for onset of blood lactic acid, which occurs just before you hit fatigue; once you start accumulating OBLA, your muscles start shutting down. But everybody has different levels; exercise just below your OBLA, and you can go on forever. Let’s say your OBLA level is 8.5: stay at 8.4 and you can go much faster, but increase it to 8.6 and you’ll burn out in seven minutes. As a result, if you intend to go for longer than the five-minute cardio period, experiment to find that level that challenges your body yet doesn’t overly fatigue it too early.

5-Factor Workout Charts.

The charts for level I and level II follow, which I recommend that you photocopy for your workouts. On the photocopy, check off each completed workout and, for future reference as well as a record of your progress, write in the amount of weight you use for the strength-training exercises.

to lose additional fat, bring physical activities into other parts of your day. The reality is that with cars, TVs, and desk jobs, many of us simply aren’t very active. But the workout shouldn’t be the only time your body moves all day long. As I mentioned above, many of my clients from the entertainment industry only do the minimum of cardio (ten minutes per day), but they also have very active occupations and are often on their feet for much of the day.

I’m not saying that you should throw away your TV and start biking to work, but there are many small things that you can do to make your day more active. Over time, these moves will add up to a hundred or so more calories per day, which means an added weight loss of a pound or so a month. That’s significant, especially over time.

Here are some suggestions: take the stairs instead of the elevator; get off the subway one stop earlier when going to work and coming home; in the parking lot, choose the spot farthest away from the store; shop in a pedestrian-friendly shopping area; occasionally walk to the place where you have lunch or dinner that day; plan leisure activities that involve movement (the mall, museums, walking tours, hikes, outdoor games, amusement parks, etc.).

Real Results. Stephen Dorff , 31 , Actor.

Just five weeks before a big studio movie production was setto begin, a producer called me up with a problem. The leadvillain, to be played by Stephen Dorff, didn’t resemble thephysically intimidating character that had been written. Bestknown as the villain in Blade, Stephen was a skinny guy with out much muscle tone. “Could you turn him into a chiseled,muscular antagonist in five weeks?” Armed with the 5-Factorprogram, I didn’t hesitate: “Absolutely.” We didn’t waste any time, as Stephen devoted himself to theprogram—never missing a workout and eating the 5-Factorway every day except Sunday (cheat day). Exactly five weekslater, he strutted onto the set ready for his series of shirtlessscenes. The cast and crew were floored, for his body had trans formed: suddenly he had muscles yet not an ounce of fat.

Stephen himself had no idea his body was capable of lookingthat way, and he went on to use his fearsome physique to spec tacular effect in the film.

After Week 5: What’s Next? When you’ve finished five weeks of level I, assess whether or not you are ready to move up to level II for the next five weeks. If you’re already at level II, then simply repeat. Try increasing the resistence slightly on weeks six through ten.

Keep a good record of your workouts, so each month you can work toward increasing the poundages for each week’s exercises as well as sticking to the suggested rep ranges and rest times.