That's Fit

All you need to remember for this diet plan is the number 5, says Harley Pasternak, trainer to the stars and author of The 5 Factor Diet.

Eat five meals per day, advises the most sought-after trainer among celebrities. Besides three main meals, have two substantial snacks so you never get hungry. Also, try to include these five components in every meal.

• A lean protein, such as chicken, fish, or egg whites.

• Filling carbs, like sweet potatoes, beans, brown rice, or oatmeal.

• Healthy fats. Try olive oil or nuts.

• Five grams of fiber, best obtained through fruit, vegetables, or whole grains.

• A sugar-free beverage. Water, tea, coffee, an unsweetened energy drink, or diet soda all count.
  

And finally, exercise five days per week. Strive for 25 minutes on a treadmill, take a Pilates class, or power walk with a friend.

I don't buy into the whole no pain, no gain mentality. The way I see it, the less pain I experience, the more I have to gain. For a while, running gave me pain up and down my shins. The pain stopped me in my tracks and forced me to rest and recuperate. Had I not taken a break, had I kept on running in spite of the pain, I would have surely gained very little. Well, I may have gained a severe injury and maybe a trip to a medical clinic but physically and mentally, my gains would have been nonexistent.

I'm not alone in my thoughts about pain and gain. Author and celebrity trainer Harley Pasternak is right with me on this one.

According to Pasternak, many people think if their muscles don't hurt, they're not having a quality workout. This is simply not true, he says. While some training can be intense and can produce some level of discomfort, pain is never a requirement for a successful workout. Don't forget, he says, that pain can be a warning sign of an exhausted muscle or a torn ligament.

If you're a no pain, no gain advocate, you'd do best to toss that myth right out the window -- before you get hurt.