In the sphere of fitness where modern methods and high-tech equipment dominate, the “Old School New Body” program emerges with a stark contrast, advocating a return to basics.

You’ve probably heard about this program and wondered if it’s worth your time and effort.

This program, designed by Steve and Becky Holman, is centered around the F4X workout method, promising a transformed body through minimal workouts. But before you jump on the bandwagon, it’s essential to separate fact from fiction, to discern the hype from the genuine impact.

What is Old School New Body?

Old School New Body is a comprehensive eBook that provides you with workout routines, meal plans, and additional resources, aiming to improve your fitness, increase lean muscle mass, and burn fat in an efficient and time-saving manner. It’s a program designed for people of all ages, particularly targeting those in their later years. It focuses on the concept of time under tension (TUT) to maximize muscle growth, while also offering protocols for lifters of all levels, including printable workout templates.

The program promises results in just 90 minutes per week, with a lean program option that takes even less time. It’s designed to be time-efficient, demanding only a few hours of your week. You’ll appreciate its affordability, which makes it accessible to a broad range of individuals.

Old School New Body is versatile, catering to everyone from college-aged students to grandmothers. It pledges to help you get stronger, slow down the aging process, and achieve these goals without putting undue stress on your joints. There are different levels of difficulty, including a lean version for beginners and those pressed for time.

Who is Old School New Body for?

Advertised as being suitable for all ages, this program is designed to strengthen muscles, slow down aging, and reduce joint stress. The unique selling point of this regimen is its focus on a demographic often overlooked in fitness programs – older adults.

1. Individuals of All Ages: The Old School New Body program isn’t just for the young or the middle-aged. It’s been developed to cater to a wide age range, from college students to grandmothers.
2. People Looking to Age Gracefully: If you’re seeking a fitness routine that helps slow the aging process, this might be for you. The program aims to build strength and vitality, regardless of age.
3. Those Concerned about Joint Stress: Many fitness programs overlook joint health. This regimen focuses on exercises that build strength without putting undue stress on the joints, making it suitable for those with joint concerns or arthritis.
4. Fitness Beginners and Time-Strapped Individuals: If you’re new to fitness or short on time, the program offers a ‘lean’ version. This beginner-friendly option includes three 30-minute workouts per week, with just four exercises each.

What you’ll like about Old School New Body

You’ll find a lot to appreciate with Old School New Body. Its approach caters to all levels of lifters, provides printable workout templates, and offers a comprehensive FAQ section. The program’s simplicity and ease of use are also key features you’re likely to value.

Programs for all levels of lifters

Regardless of your current experience level in lifting, the Old School New Body program offers specialized F4X protocols that cater to everyone from total beginners to pro-level lifters. This isn’t a “one size fits all” program. Instead, it recognizes and embraces the variety of lifter experiences.

1. For total beginners, F4X offers protocols with simpler exercises and longer rest periods, easing you into the lifting world.
2. If you’re moderately experienced, you’ll find protocols designed to build on your existing skills, with more challenging exercises and shorter rest periods.
3. Pro-level lifters aren’t left out. Specialized protocols with complex exercises and minimal rest periods are there to keep you challenged.
4. In essence, no matter where you stand today, there’s an F4X program tailored for you. This versatility is undoubtedly a major strength of Old School New Body.

Printable workout templates

One standout feature of Old School New Body is its dedication to practicality, as demonstrated by the inclusion of printable workout templates for each exercise routine. This old-school approach allows you to have a tangible guide right at your fingertips, detailing every rep and lift you need to do. It’s like having a personal trainer on paper.

You’ll appreciate the thoughtfulness behind each routine, tailored with suggestions on how heavy you should lift. This not only helps in tracking your progress but also in maintaining proper form and intensity.

Whether you’re a beginner or an advanced lifter, these templates offer a structured guide to your workouts. Old School New Body’s printable templates are a testament to its commitment to simplicity and effectiveness, making your fitness journey more manageable and goal-oriented.

Lots of FAQs

Navigating the world of fitness can often lead to a barrage of questions, and Old School New Body addresses this concern with a comprehensive selection of FAQs and research-backed answers throughout the book.

1. You’ll find FAQs about the best exercises for weight loss and muscle gain.
2. There’s an entire section dedicated to nutrition, answering questions about diet, supplements and hydration.
3. You’ll also come across FAQs that clarify common misconceptions about exercise and aging, providing you with accurate information for your fitness journey.
4. Lastly, there’s a wealth of information about injury prevention and recovery, helping you to exercise safely.

This extensive FAQ section in Old School New Body empowers you with knowledge, giving you confidence as you work towards your fitness goals.

Very simple and easy to follow

In the realm of fitness, simplicity often breeds consistency, and this is exactly what you’ll appreciate about Old School New Body’s approach to workouts. While the exercises aren’t a walk in the park, they’re easy to understand and perform. The program’s simplicity lies not in the effort required, but in the straightforward design.

With a limited number of exercises and a clear rest-to-work ratio, you won’t feel overwhelmed. You’re expected to invest a reasonable amount of time, making it less likely for you to abandon the routine. The emphasis on time under tension, especially with the three-second ascension out of a rep, ensures effective muscle activation.

In essence, Old School New Body offers a straightforward, easy-to-follow workout regimen that doesn’t compromise on results.

Old School New Body Diet

In the Old School New Body program, certain supplements are recommended to optimize your fitness results. We’re talking about Branched-Chain Amino Acids (BCAA’s), Phosphatidylserine, Caffeine and L-Carnitine. Let’s discuss how these supplements can enhance muscle growth, reduce muscle stress, decrease cortisol levels, and assist in fat burning.

Branched-Chain Amino Acids (BCAA’s)

You’ll find that Old School New Body strongly endorses the use of Branched-Chain Amino Acids (BCAA’s), particularly in capsule form, due to their potential to enhance muscle growth and alleviate muscle stress.

1. BCAA’s have gained popularity among athletes, as they are a natural supplement that comes in concentrated forms of specific amino acids.
2. The program suggests taking BCAA’s in capsule form for easier consumption and better absorption.
3. Research backs up the claim that these amino acids help in enhancing muscle growth and reducing muscle stress.
4. Among these amino acids, leucine is highlighted for its proven benefits in boosting muscle strength and testosterone levels.

This information allows you to make an informed decision about incorporating BCAA’s into your Old School New Body diet.

Phosphatidylserine

Often recommended by the Old School New Body program, Phosphatidylserine is a supplement touted for its potential to lower stress-causing cortisol levels. High cortisol can hinder muscle growth and recovery, positioning this supplement as an aid prior to workouts.

Citing a research study, the program asserts that Phosphatidylserine decreases cortisol output. However, there’s a snag. While this may be true, no research has been produced to back the claim that such a decrease notably aids muscle growth, unlike Branched-Chain Amino Acids (BCAAs) which are well-supported by research.

Caffeine and L-Carnitine

Turning to the topic of caffeine and L-carnitine, the Old School New Body program highlights these substances for their reputed fat-burning abilities. You’re probably familiar with caffeine’s stimulating effects, but did you know it also helps burn fat?

Here are four important points about these substances:

1. Caffeine is recognized for its fat-burning benefits. It’s not just for waking you up in the morning.
2. L-carnitine, an amino acid, is equally vital. It aids in the process of beta oxidation, where fat cells get converted to energy.
3. Both substances work together to optimize your body’s fat-burning potential.
4. The program recommends daily intake of both caffeine and L-carnitine to help you achieve your fitness goals.

The F4X Lean Workout

Now, let’s turn our attention to the F4X Lean Workout – a beginner-friendly plan that targets major muscle groups. This program requires you to work out three times a week, with each session lasting less than 30 minutes. It’s designed to be challenging yet manageable, using dumbbells and providing bodyweight alternatives.

The F4X Shape Workout

Diving into the F4X Shape Workout, you’ll notice it bears similarity to the ‘lean’ workout, but instead of training all your muscle groups each session, you focus on specific ones more intensively.

1. You’ll still lift at least three times a week, but the intensity will be concentrated on particular muscle groups.
2. There’s a wider variety of exercises, with a mix of barbells and machine lifts.
3. The number of reps and the cadence for each remains consistent with the ‘lean’ workout, emphasizing the importance of rhythm.
4. Instructions and illustrations are provided for each exercise, making it easy to follow.

This workout regime aims at shaping your body using a more targeted approach, making it an effective choice when seeking to enhance specific muscle groups.

F4X All-Dumbbell Workout

Shifting gears, let’s delve into the F4X All-Dumbbell Workout, an approach that, as the name implies, utilizes only dumbbells while maintaining similar principles to its counterparts. This workout regimen targets specific muscle groups, a departure from full-body workouts. However, the number of repetitions and rest periods remain alike to the other workouts in the Old School New Body program.

The beauty of the All-Dumbbell Workout is its simplicity and flexibility. You’re not tied to a gym or a plethora of equipment. With just a set of dumbbells, you can follow this regimen from anywhere. So, if you’re looking for a straightforward, effective, and versatile workout, the F4X All-Dumbbell Workout could be your perfect match.

Advanced F4X Build Workout

While the F4X All-Dumbbell Workout offers flexibility and simplicity, the Advanced F4X Build Workout, also known as The F4X Lean Workout, raises the bar for those seeking a more challenging and comprehensive routine. Recommended for experienced gym-goers, this advanced program entails:

1. A total of ten exercises, making it significantly more rigorous than the previous workouts.
2. Limited rest periods, further intensifying the workout’s difficulty.
3. Utilization of various equipment such as dumbbells, incline benches, and gym machines.
4. Variation in tempo and rep cadence, requiring you to lift to failure in many instances.

Each session lasts approximately an hour, pushing your physical capabilities to the limit. This workout routine, while challenging, offers a comprehensive and demanding approach to fitness.

Cardio Training

In your pursuit of a more sculpted body, Old School New Body’s F4X Lean Workout regimen suggests integrating cardio training on your off days, but it’s not mandatory. A low or moderate intensity cardio exercise, like biking, is recommended. This not only aids in fat burning but also strengthens your knees.

You may wonder, what about interval training? While interval training is effective for fat burning, the authors find the F4X workouts to be superior as they target the entire body, not just the lower body. Therefore, they advise sticking with low intensity cardio for about 45 minutes on off days, if you choose. This balanced approach of strength training and optional cardio can aid in achieving your fitness goals.

Summary

Old School New Body offers a unique approach to fitness and diet, suitable for individuals of all ages. You’ll appreciate its focus on natural, sustainable changes. The diet plan is balanced, and the F4X Lean Workout is effective yet manageable.

However, like any other program, it requires dedication and consistency. Ultimately, it’s worth considering if you’re seeking a holistic, old-school approach to achieving a new, healthier body.