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5-Factor Fitness

5-Factor Fitness Review (UPDATED 2024): Don't Buy Before You Read This!

Workout harder in less time and see amazing results with Harvey Pasternak.

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What is it?

5-Factor Fitness is a weight loss program offering exercises and eating suggestions that claims to be scientifically proven. This diet plan has been followed by a few celebrities such as Halle Berry and Benjamin Bratt...

The official book outlines recipes, exercises, and overall nutritional plan. It calls for 5 days of exercise a week for 25 minute per day. This includes things like weight training, cardio, stretching, and other exercises. By reviewing many diets our experts have found that the 18Shake Diet provided the most effective results. It offers an appetite suppressing meal replacement and a fat burning diet pill. When combined they allow for sustained weight loss effects. Learn about the benefits of the 18Shake Diet by reading about it in this link.

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5-Factor Fitness Ingredients and Side Effects

The diet suggests one should eat low-fat, moderate amounts of carbohydrates, healthy protein, sugar-free drinks, and a cheat meal once a week.

There’s also a suggestion to eat 5 meals a day which is intended to provide the body with continuousnutrients and a raised metabolism. Exercise is recommended for short periods of 25 minutes a day for 5 days of the week.

The program itself lasts 5 weeks, and it’s suggested recipes can take just 5 minutes to create. There’s no scientific basis on why the plan is created as it is. It attempts tosimplify exercise and diet by making everything fall under the number 5.

A sample of the allowed foods includes:

• Protein: Lean meats and poultry, fat-free dairy, and egg whites.

• Fiber: Fruit and veggies with the seeds and skin, wild rice, beams whole grain cereal, and flourless wheat bread.

• Complex Carbohydrates: Sweet potato, bean, wild rice, quinoa, oatmeal, non-starchy vegetables, lentils and sweet potato.

• Healthy Fats: Peanut oil, olive oil, flaxseed oil, sunflower oil, tuna, sardines, salmon, mackerel, and rainbow trout.

• Sugar-Free drinks: Tea, water, sugar-free soda, and unsweetened energy drinks.

Learn about which weight loss diets were rated as the most effective overall for weight loss by reading the best of list here.

Calorie counting is not mentioned in this plan, and Web MD mentions the limitations of 5-Factor Fitness:

“The amount of weight that you can lose, howeverdepends on many things, including your size, gender and activity level”

The amount of exercise this diet advises is also criticized by Web MD:

“the recommended amount falls a bit short of the 150 minutes a week of aerobic activity coupled withstrength training that most experts recommend”

There are also some important considerations made by the same group:

“This may not be a good choice for those who have to travel a lot for work, have an inflexible schedule, or prefer to eat out, as food prep and timing may be a problem”

Therefore it’s not a very suitable diet for all people. There’s also basic advice provided such as eating more whole foods and getting exercise. There’s no evidence that this is actually any more effective than other similar plans.

One suggestion made by this plan is to eat 5 meals a day for increased metabolism. This has not been proven as meal timing is not a proven method for weight loss. A researcher named Gary Schwart who works out of the Albert Einstein College of Medicine adds:

“There’s no strong data supporting either (three meals a day or six meals a day) as being more effective for losing weight or maintaining lost weight”

A more important factor is making sure to reduce overallcaloric intake, which is not emphasized by this lifestyle program.  This can actually lead to weight gain as you’re not aware of your caloric limit.

To see what diets were rated as the best for weight loss, click the link here.

EDITOR’S TIP: Combine this diet with a proven meal replacement such as 18 Shake for better results.

5-Factor Fitness Quality of Ingredients

It’s a fairly balanced plan that offers light exercise and suggests eating natural foods that are high in protein and limited in sugars, fats, and unhealthy kinds of carbohydrates.

The creator of the diet failed to provide any proof that this is a safe and effective way to lose weight. It does offer a cheat day to help people break away fromthis diet, and it’s only intended for a total of 5 weeks.

There is a gimmick however with it suggesting 5 minutes of prep and cook time, 5 workouts, 5 meals a day, 5 minute phases of each workout, and 5 weeks needed for results claiming to promote a “celebrity body”.

To see which diet plans were rated as the best for weight loss, you can click the link provided here.

The Price and Quality of 5-Factor Fitness

The official 5-Factor Fitness book costs $12.70 and it’s been around since 2005. It’s not described as a diet; the maker suggests this is a lifestyle plan.

The price depends on the quality of foods one chooses. There is a high emphasis on protein, which can be slightly costlier than other meal plans. It is heathy to eat more whole foods and protein is known to suppress appetite much better than other macronutrients. There are suggestions made that which have not been proven however. This makes it an overall poor quality diet.

No evidence is provided either and the claim that 5 meals a day is better for metabolism has not been proven in clinical studies. See which weight loss diets were ranked as the best by clicking on the link provided here.

Business of 5-Factor Fitness

The diet was created by a Harley Pasternak, a personal trainer who helps celebrities with exercise. He has a background in kinesiology and nutritional science. He has worked with celebrities like Kanye West, Bono, Alicia Keys, and others.

There’s also other diets promoted by the creator, though it’s unclear exactly if one is better than another.

No proof is provided to help show whether or not this weight loss plan is truly effective. There’s also no explanation as to whether or not one should continue using this diet and what kinds of specific results are available.

The official website also only provides a brief synopsis without pricing any real concrete facts about the possible weight loss effects. This makes it impossible to determine whether or not one should have specific expectations.

EDITOR’S TIP: The top 10 list of the best diets is available here.

Customer Opinions of 5-Factor Fitness

Here are some select quotes taken from customer reviews:

“The nutritional information that is provided in this book is definitely not sound for someone looking for a healthy, lifelong diet”

“A little sad to see no changes or any differences at all though”

“I do not see ANY results… no weigh loss or inches”

“Won’t deliver on hyped up promises”

Some users did enjoy the variety of exercises, but there were also those who found that the advice given has no proof to back it up. There were concerns from users who felt that they didn’t see any results, and a lot of effort is need for the exercises.

A common concern was that people doubted that just 25 minutes a day is what can lead to a celebrity body. Those who have tried many other diets also add how the advice is very basic and already well-known. People described it as being common sense and not needing to be explained.

Another issue was the lack of certain kinds of foods with a strict limit on fats and certain carbohydrates. For some it was hard to have to maintain for a long period.

For a list of the very best diets for weight loss click on the link here.

Conclusion - Does 5-Factor Fitness Work?

5-Factor Fitness provides an easy to remember exercise and diet plan which is intended to last only 5 weeks. There’s a structured list of acceptable foods without a limit on calories. It emphasizes high protein and a limited amount of carbohydrates and fats. The issue with this plan is that there’s no evidence that it’s truly better than other similar diet and exercises plans. There’s also debunked suggestions such as the need to eat 5 meals a day. There’s no evidence that increased meal frequency is any better on metabolism than smaller or larger meals. The information has also been described as basic and common sense according to a few users. There’s simply no evidence to help prove any of the suggested claims.

In reviewing many unique kinds of diet plans, our review experts have concluded the best for weight loss is the 18Shake Diet. This diet provides a combination of a wholesome meal replacement that suppresses appetite for hours, as well as a stimulant free fat burning diet pill. It has a potent effect on raising metabolism, burning fat, improving overall health, and many other benefits. There are also no added stimulants, fillers, binders, preservatives, colors, or any cheap ingredients.

The 18Shake Diet comes supported by an entire 30 day money back guarantee. This return is offered with no questions asked on both the meal replacement and the weight loss diet pill. Learn more about the benefits of the 18Shake Diet by clicking the link here.

How Does 5-Factor Fitness Compare?
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User Feedback

(Page 1 of 1, 2 total comments)



I am a 45 year old just looking to take my fitness level up a notch. I find the 5 Factor Fitness program easy to follow and saw toning results within the first 2 weeks. The hardest part for me was getting used to eating 5 times a day.

posted Jul 15th, 2014 10:05 am



It's all about EFFICIENCY!! Looks like a doable plan.

posted Oct 13th, 2011 1:58 pm


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BACKGROUNDBACKGROUND Start the Diet Now Advertisement

5-Factor Fitness: The Diet and Fitness Secret of Hollywood's A-List by celebrity trainer Harley Pasternak is a peek into how celebs like Halley Berry, Rick Fox, Benjamin Bratt, rapper Eve and Jessica Simpson look so amazing, but also keep up with their busy La-La Land schedules.

Pasternak, who has trained a laundry list of celebrities share his tips for how you can look your best without the pricey trainers, personal chefs and spa treatments. His whole premise is that when it comes to diet and exercise, less is undeniably more. 5-Factor Fitness is a follow-up to the 5-Factor Diet. While his first book focused more on the nutrition side of weight loss, this one emphasizes exercise and fitness.

The 5-Factor Fitness approach is a simple plan that will have you exercising 5 days a week in 5-minute intervals, eating 5 meals a day, taking 5 minutes to prepare your meals and accomplishing this all in just 5 short weeks.

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  • Plan is simple and time-efficient
  • Promotes exercise and healthy and consistent eating
  • Pasternak boasts an impressive client list
  • Diet includes processed (but low-fat) foods
  • Some folks who need to lose a lot of weight may need to exercise more

The 5-Factor Fitness outlines an easy meal plan that requires you eat five small meals every day that take no more than five minutes to prepare. Protein, high fiber and low-carb foods comprise the mainstay of this 5-Factor diet meal plan. In addition, there is a cheat day built into the program so that every seven days you can indulge in some of your favorite foods without impacting your weight loss goals.

For the other six days of the week though, sugar, carb-rich foods and fried foods are all to be avoided.

For instance you might have a quick egg white omelet with veggies for breakfast, snacks of low-fat string cheese and a few high-fiber crackers, a small handful of almonds or a few slices of low-fat turkey breast wrapped around fresh vegetable strips. Lunch and dinner will look similar: plentiful salads or grilled veggies with a lean protein source.

On your cheat day, you can eat a Big Mac, a hot fudge sundae or your favorite Starbucks calorie bomb.


5-Factor Fitness requires that you do five workouts per week with each workout lasting just 25 minutes. Workouts combine strength training and aerobics in five, five-minute intervals, that are intense but effective. You don't need to join a gym or buy expensive equipment as Pasternak's program calls for only a workout bench and a few arm weights.


The 5-Factor Fitness is sequel to Pasternak's very famous book, The 5-Factor Diet. A trainer to Halle Berry, Benjamin Bratt and many other A-list celebrities, Pasternak combines his less-is-more philosophy with an exercise and nutrition plan that won't gobble up your time or your wallet.

If you are looking for an efficient way to get in shape and eat healthy, 5-Factor Fitness will show you the results as long as you put in the work.

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