For the better part of 71 years, Joe Acosta ate what he wanted or what his wife prepared for him – often, large portions of…
Old School New Body
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The resistance training method that they’ve designed is perfect for anyone that’s new to resistance training or elderly people. The main reason for this is because it’s a high rep, moderate weight system with short rests.
This is hugely beneficial for newbies and seniors because it won’t ruin your joints due to the moderate weight, but it’s strenuous enough to incorporate the muscles and get a good workout in.
It’s also great because the workouts are relatively short yet effective which allows you to gradually ease into the exercising process rather than jumping straight into a 2-hour grueling workout.
Old School New Body is a digital product, developed by Steve and Becky Holman, which teaches a moderate poundage / high fatigue type of resistance training. They call this workout system the F4X method.
What is Old School New Body
Simply put, Old School New Body is a moderate weight, high fatigue ‘resistance workout’ method combined with some very simple nutrition tips. The workouts are designed to:
- build lean muscle
- burn fat
- strengthen your joints
- increase your body’s production of Human Growth Hormone
- slow down the aging process and reshape your body
- maintain strong and healthy muscles and joints
You do this by using moderate weights and following some very specific principles. These are based on the methods of the old school ‘trainer to the stars’ Vince Gironda. In Old School New Body these principles have been compiled into the ‘F4X protocol’.
Because the F4X system uses moderate weights for less joint stress and high muscle fatigue for intensity, it’s a great system for people over 40 (and even over 60) to maintain strong muscles and joints.
Yes, this is resistance training. That means you’ll be using weights, be it dumbbells, kettlebells or bodyweight.
Visit Official Website: https://oldschoolnewbody.com/
What’s Included in OSNB?
This is the main guide for the program. It’s a 101 page e-book. It introduces you to the program and covers all the different F4X workouts and exercises. It also teaches you the simpel diet rules you should be following and how to use certain supplements for faster results.
It finishes of with the F4X Advanced training. This is for if you really want to take your workouts to the next level. Chances are you’ll never use it though. The three main F4X workouts are more than enough for most people to get the results they wore looking for.
F4X Quick Start Workout Guide
Eager to get started? This short guide strips the F4X program down to the absolute bare essentials you need to know to get started right away, without having to read the main guide first!
The quick start guide covers all 3 Phases: LEAN, SHAPE, and BUILD. Just pick the body style you want (shown in each section) and dive right in!
Besides the two main guides mentioned above, you also get some more bonus e-books when you order the program. These are:
- Ultimate Fat Burning Secrets
- Ultimate Muscle-Building Secrets
- Ultimate Sex and Anti-Aging Secrets
- Ultimate Health and Happiness Secrets
The F4X Protocol
F4X stands for the ‘Focus-4 Exercise’ protocol. As mentioned above, the system uses moderate poundage for resistance and focuses on high muscle fatigue for intensity.
When you go to any gym you’ll see that most people there can be devided into one of two catergories:
1: People who are using very light weights and resting too long between sets. They are only getting a small fraction of the results they could getting be if they were to increase both poundage and intensity.
2: People who use too much weight and are risking long lasting injuries and permanent joint damage. Using bone-crushing poundages doesn’t just over-stress your body. It can also damage your immune system. This is caused by the excess stress hormone (cortisol) that is produced during too heavy-lifting.
Yes, you do need to expend effort during your workouts, but it should be cumulative. This means that, for maximum results and minimum risk, you should rely on high muscle fatigue, not joint-jolting poundage.
This is where the F4X system comes in. It causes cumulative muscle fatigue by combining a long ‘time under tension’ (TUT) with short rests between sets. Sound complicated? Actually it’s very simple. Here’s how it works…
The F4X Workouts
During F4X workouts you will be doing 4 sets per exercise and 10 reps per set.
- Start by picking a weight with which you can get 15 reps
- Instead of doing 15 reps, you do only 10
- For each rep you use a 1-second positive and a 3-second negative (how this works is explained in detail in the ebook).
- Take a 35 second resting
- Repeat this for the designated number of sets
- On the last set you go all out until you can’t get another rep in
This type of training is what causes the cumulative muscle fatigue mentioned above. The first few stes will feel pretty easy. However, as you continue you will notice fatigue building in the targeted muscles. The last sets will have you struggeling. Your muscles will be aching from lactic acid and your breathing will be rapid (cardio effect)
The F4X workouts train both the myofibrils and the sarcoplasm (the two main constituents of your muscle fibers) for exceptional muscle-building and fat-burning effects.
The F4X Lean Workout
The ‘Lean’ workout is a mild introduction to the F4X method. It’s designed to get rid of excess fat, build some muscle tone and to get you used to this type of resistance training.
The F4X Lean workout is intended to be repeated 3 times per week and takes less than 30 minutes to complete. It consists of just four simple exercises. You start off doing just 2 sets of these exercises for 10 repetitions each, following the rules of the F4X protocol. After you get accustomed to the exercises, you slowly increase the number of sets.
Personally, I love this workout! It’s really all you need to stay in shape and maintain strong and healthy muscles and joints.
The F4X Shape workouts
You can get great results by only doing the ‘Lean’ workout three times per week. However, if you want maximum body transformation as quickly as possible the F4X Shape workout is where it’s at.
Like F4X Lean, F4X Shape also consists of three workouts per week. The Shape workouts are longer, contain more exercises and are more intense than the Lean workout. You’ll also be targeting different muscle groups per workout.
The F4X Full-Range Build workouts
These are advanced workouts. They are based on Position of Flexion, a program Steve developed with the help of college researchers that took his physique to new heights.
If you want a strong, lean and toned body the Lean and Shape workouts are really all you need. If you want to build some serious muscle you should definitely include the Build workouts in your exercise regimen.
How about diet
The nutrition section in Old School New Body is very strait forward. It comes down to eating multiple protein based meals and snacks throughout the day and including some good carbs in most of them.
Although the ebook contains the daily diets used by Steve, Becky and John Rowley (co-creator of Old School New Body) it doesn’t go into specific recipes. It doesn’t need to.
The power of the dietary tips covered in Old School New Body lies in the fact that they are so simple. Stop eating crap (as in refined carbs and processed foods), include healthy protein sources (chicken, lean beef, fish) and eat more whole/real foods like vegetables, fruits and nuts.
The Program Creator
Steve Holman is the Editor-in-Chief of Iron Man Magazine, one of the oldest and most popular fitness magazines on the planet. Although Steve has been lifting weights since the age of 15 he say’s that, since he started using the F4X principles, he’s had some of the fastest and most spectacular results he’s ever seen.
Becky Holman started using the F4X method in her forties, after becoming thoroughly fed up with her overweight appearance (mmm… sounds familiar). It took her just a couple of months to completely transform her body.
The fact that the F4X workouts get their intensity from muscle fatigue while using moderat weights make them a great choice for people over 40. Especially if you haven’t been doing any sort of exercise for some time. It gives your muscles the workout they need to maintain their strength and mass while also minimizing the risk of damaging your joints.
Grab your copy: https://oldschoolnewbody.com/
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