sábado, 5 de junio de 2010

Adelgaza sin esfuerzo con la dieta de los cinco factores


La dieta de Pasternak, o plan de los 5 factores

Silueta Factor 5 es un plan nutricional y de ejercicios que deja de lado la obsesión por los hidratos de carbono, la medición exacta de las raciones alimenticias, y las prolongadas rutinas de ejercicios.
Silueta Factor 5 es un plan compuesto de cinco rutinas de ejercicios de 25 minutos a la semana —todas pueden llevarse a cabo con un conjunto de mancuernas y un banco— y de cinco ingestiones saludables al día.
¿Necesitas pruebas? Orlando Bloom, Val Kilmer... y la silueta de Jessica Simpson.
Este plan, creado por Harley Pasternak, es el producto de investigación científica y nutricional para el ejército que luego fue aplicada en civiles y celebridades.
El tiempo es una de las razones fundamentales por las que el plan funciona. ¿Qué quiere decir esto? Que más allá de las necesidades del aquí y el ahora, lo importante del plan es que puede practicarse todas las semanas del resto de ti vida.
No es necesario que vayas al gimnasio, y sólo se trata de querer —y querer es poder—. Simplemente son 25 minutos.
De alguna forma u otra, siempre dispones de 25 minutos; y el plan alimenticio tampoco es demasiado riguroso, por lo que siempre podrás tener una Silueta Factor 5.
La rutina de ejercicios del plan Silueta Factor 5 se basa en cinco fases de cinco minutos cada una:

Fase 1: Calentamiento cardiovascular.

Fase 2: Fortalecimiento parte superior del cuerpo.

Fase 3: Fortalecimiento parte inferior del cuerpo.

Fase 4: Ejercicio cardíaco.

Fase 5: Quemador de grasas cardiovascular.

La primera fase, de calentamiento cardiovascular, puede extenderse hasta 30 minutos si así lo deseas, y dependiendo de tus objetivos y de tu disposición de tiempo.
Supongamos que eres una megaestrella y debes rodar un filme a la brevedad, y necesitas acelerar el proceso. Al estar relacionado a tu estilo de vida, el programa pueda adaptarse a tus necesidades y ser intensificado según lo dispongas.
El segmento nutricional del plan Silueta Factor 5 es tan sencillo como la rutina de ejercicios.
Ingerir cinco colaciones al día es lo ideal para mantener tus niveles de azúcar en sangre estables y tu metabolismo en orden.
Cada comida deberá cumplir con los siguientes criterios:

· El plato principal deberá ser bajo en grasas y contener proteínas de calidad.

· Deberá incluir carbohidratos glicémicos bajos a moderados (arvejas, vegetales, batatas, arroz salvaje).

· Deberás consumir entre 5 y 10 gramos de fibra por comida.

· Sólo grasas saludables deberán ser agregadas a las comidas.

· Acompaña siempre con una bebida sin azúcar.

Pastenak ha creado más de 100 recetas, que pueden prepararse en solo cinco minutos, y que no incluyen más de cinco ingredientes cada una.
Si bien se recomienda comer más que la mayoría de las otras dietas que andan dando vueltas por ahí, el especialista afirma que el éxito de su programa se basa en que no es una dieta sino un estilo de vida.
El componente nutricional es la parte más importante del programa, porque es una voz de moderación en tiempos en los que todas las dietas son demasiado extremas y no se hacen sostenibles.
No es necesario cortar con los carbohidratos. No es necesario pesar las porciones de comida. Todos estos actos poco naturales no pueden ser sostenidos en el tiempo, ya que no son divertidos y son intrincados.
Otra razón por la que los adeptos al programa dicen que funciona es porque se permite hacer trampa. Sí, aunque no lo creas es así.
Un día a la semana el programa te permite comer lo que quieras, ya sea una docena de medialunas de la panadería del barrio o un Big Mac de la famosa casa de comidas rápidas.
¿Existe algo más triste que ver a alguien que en su día de cumpleaños ni siquiera puede probar la torta? El día de trampa es una especie de catarsis. Hace que la alimentación correcta del resto de la semana sea posible.

Consejos para comenzar con la dieta de los cinco factores

· ¡Hazlo hoy mismo!

Las personas dicen que quiere cambiar, pero siempre aseguran que lo harán después de la navidad o de que los chicos comiencen el año escolar.
Lo primero que puedes hacer es comenzar por la nutrición. Metalízate: “A partir de este momento voy a comer distinto”.

· Comienza a Ejercitar
No existe evidencia científica de que ejercitar a la mañana es mejor que hacerlo durante otro momento del día.
No obstante, la clave pasa por no dejar para más tarde el ejercicio que puedas hacer ahora.

· Fase introductoria
No es necesario que levantes gran cantidad de peso desde un primer momento.
De hecho, el programa incluye una fase introductoria que usa rutinas menos pesadas y de más repeticiones para principiantes.
Básicamente, se trata de hacer que no te sientas dolorido y huyas aterrado del programa.

· Simpleza
No es necesario que un participante inicial use algo más que un par de mancuernas y un banco.
Por ejemplo, habrá quienes practiquen sólo press de pecho plano con mancuernas una vez a la semana.
Con el tiempo, cuando estén más avanzados, pasarán a efectuar el mismo ejercicio en banco inclinado.

· Adiós a las mesetas
Con tantas posibilidades de variantes, el plan Silueta Factor 5 elimina todas las posibles mesetas que se producen en otros planes de ejercicios.
Por ejemplo, la fase uno y la fase cinco son cardiovasculares. El practicante puede realizar cualquier ejercicio cardiovascular que le siente bien —correr, escalar, caminar, andar en bicicleta, etcétera— e introducir variantes en los mismos tan a menudo como le dé ganas.

· Resultados a la vista
Son muchos los planes de ejercicios y las dietas que aseguran una pérdida de peso específica en un número determinado de semanas.
Dado que el peso puede ser engañoso, esta dieta no promete resultados exactos a menos que se trate de un caso extremo.
Lo único que hay que hacer es seguir el programa, y los resultados llegarán solos. Ésa es la filosofía de este programa.
De hecho, lo mejor para los participantes es olvidarse de las balanzas, de las cintas métricas y de todas esas cosas. Todo tiene que ver con cómo te ves y cómo te sientes.

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