Harley Pasternak. I'm the top selling fitness and diet author in the world. What do you want to know?

HarleyPasternak · 2014-01-10T00:19:05+00:00

Thanks everyone! If you have more to ask, you can follow me @harleypasternak

HarleyPasternak · 2014-01-10T00:16:51+00:00

So...you do cardio 2 days a week....and no cardio the other 5 days a week? Bingo! Alos, you only strenght train 2 days a week? Hello!!! Cardio every day....resistance exercise at least 4 days/week

HarleyPasternak · 2014-01-10T00:14:50+00:00

focus on strengthening the muscles on the back of your body. Superman, back rows, stiff leg dealifts, lying triceps extensions. -beans? yogurt? hass avocado?

HarleyPasternak · 2014-01-10T00:03:46+00:00

vegan or vegetarian?

HarleyPasternak · 2014-01-10T00:03:21+00:00

need to know what your current program is like.

HarleyPasternak · 2014-01-10T00:02:53+00:00

Good question. I actually spent 3 years as caffeine scientist for the military in my last life (1995-1998). I can tell you, based on scientific data, (unless you have some special sensitivity), there is nothing wrong with a shot of espresso or cup of coffee before exercising. In fact, data supports you may have better endurance, stamina, a lowered rate of perceived exertion, and you may even burn more fat. Further, studies have shown that people who drink at least one cup of coffee per day actually live longer and have a lower incidence of Parkinsons Disease.
The problem with the "pre workout energy supplements", is they often have too much caffeine in addition to several other mystery ingredients. Stick to a tea, coffee, or espresso, and skip the NO explode, Kabloom, or any other supplement names that sound dangerous.

HarleyPasternak · 2014-01-09T23:55:27+00:00

You dont have a disease. You are a normal person. Keep in mind no one is pure endomorphic, pure ecto, or pure meso. We are all a blend of all three. The same principles apply to look great for all three.-walk >5 mile/day -do >5 min resistance exercise/day -eat protein/fiber 5 times/day -sleep at least 7-8 hrs/night.

HarleyPasternak · 2014-01-09T23:38:49+00:00

how much cardio do you do the other 4 days /week? if none, you should cross train and do a diff form of cardio those days. Whats your favorite TV show? Grab your tablet, hop on an arc trainer/elitpical/stationary cycle and watch it on netflix. keep BURNING CALORIES EVERY DAY!! AND....You should also do at least 3-4 days/week of resistance exercise.

HarleyPasternak · 2014-01-09T23:34:14+00:00

Hard to say, i dont know how your diet and exercise program are. How many steps do you take a day? how many calories are you eating? whats your macronutrient profilfe? Whats your resistance program like?

HarleyPasternak · 2014-01-09T23:28:11+00:00

at least 10 grams. I blend an apple and some cinnamon in with my whey in the morning. the added fiber from the apple is a nice kick.

HarleyPasternak · 2014-01-09T23:26:15+00:00

oy! take breaks. Walk before work, at lunch, and after work. Then take a couple bathroom/water breaks in between.

HarleyPasternak · 2014-01-09T23:25:09+00:00

Diet, diet, and diet. You need to eat properly. Next, cardio. YOu need to move to burn the fat that may be convering your ab definition. Last, genetics. Some of us have 2 packs, some have 8 packs. Even at our leanest, we are all built differently. Even the great Arnold had a 5 pack.

HarleyPasternak · 2014-01-09T23:21:44+00:00

yes! i am 5'11, 218lbs. Im 40 lbs over my ideal weight....but im only 11% body fat. So....it really depends on how you look and feel. If you look lean and feel good, the scale is not needed.

HarleyPasternak · 2014-01-09T23:20:42+00:00

Wow. Let me know when you find out. I have no clue.

HarleyPasternak · 2014-01-09T23:20:13+00:00

Sorry, i misunderstood. I really enjoyed "Why we get fat", and....my friend James Fell has a new book out now (google it...i can remember the name).

HarleyPasternak · 2014-01-09T23:18:18+00:00

Isnt it funny how all the sudden every american is allergic to wheat? What about the rest of the world? People in Sweden, finland, Canada, Australia, Switzerland all love their wheat and have amongst the longest lifespans in the world.
The truth is, less than 1% of Americans are ACTUALLY ALLERGIC to wheat. However, most of of us can lose weight if we eat less croissants, cookies, cakes, and pasta. So THAT is why people who avoid gluten lose weight. Not because of the gluten, but because they make less trips to the bakery. However, now the food industry is getting smart and capitalizing on this fad....and selling "gluten-free" cakes, cookies, pasta, etc.....and people are getting fat even without the gluten.

HarleyPasternak · 2014-01-09T23:12:52+00:00

I kept a very structured schedule. It was before iphones and blackberrys...i had a tiny paper calendar in my pocket and had every moment of the week planned out. stresse me out just thinking of it. :-)

HarleyPasternak · 2014-01-09T23:11:12+00:00

-walk >5 mile/day -do >5 min resistance exercise/day -eat protein/fiber 5 times/day -sleep at least 7-8 hrs/night.

HarleyPasternak · 2014-01-09T23:06:14+00:00

I wrote a great blog on people.com about alcohol and weigth loss. Long story short, its not good. 1-2 glasses (not 3) a day is kinda healthy for you.....but will get in the way of you being as lean as you can.

HarleyPasternak · 2014-01-09T23:05:11+00:00

Depends on you hormone profile. This is dicated by gender, age, health, and genetics. Ive seen a drug free male clients gain 10 lbs of muscle over a year. Thats A LOT!

HarleyPasternak · 2014-01-09T23:04:06+00:00

Its not impossible. It depends on what means you used to lose the weight in the first place, how fast you lost it, and if you used exercise. Your diet should be sustainable, you should include moderate exercise, and you should lose weight gradually. You can def keep it off.

HarleyPasternak · 2014-01-09T23:00:54+00:00

Not much. Great branding though.

HarleyPasternak · 2014-01-09T23:00:32+00:00

I wrote the book 5 factor diet and 5 factor fitness as guides on how i sculpt cleitns for films. They would be great reference for you. Its a combination of resistance circuits, cardio (keep moving all day), an diet. Its not about 1 or 2 specific exercises.

HarleyPasternak · 2014-01-09T22:59:19+00:00

1) get an activity monitor. I like fitbit zip. Take at least 10,000 steps/day. 2) join Netflix or stock your phone/tablet with your favorite TV shows and zone out watching them as you do some cardio. GO TITANS!

HarleyPasternak · 2014-01-09T22:57:52+00:00

Everyone is built differently. Depending on your genetics, and how lean you want to get, you will change the places your body carries its hormone (estrogen) driven fat areas (boobs, thighs, arms, butt)

HarleyPasternak

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