Old School Body is a long-term weight management program for older people created by Steve Holman and Becky Holman. It is designed to help reshape your body by adopting a healthy lifestyle and some exercise plans.
It focuses mostly on the F4X workout methods, which stands for Focus 4 exercise. These four exercises are Squat, Incline Press, Bent Over Row, and Upright row.
The F4X system calls for moderate poundages for less joint stress and relies on high muscle fatigue for intensity- which means short rest between sets.
For instance, let’s say, you’re doing curls, and you pick a weight with which can go about 15 repetitions.
But instead, you do only 10. You rest for 30 to 35 seconds then do ten more with the same weight. And go on until you finished the specified number of sets or until you can’t do another.
The number of exercises or F4X workout plans endorsed in this program differs depending on the experiences and goals, comprising of 10 minutes per body part with the total workouts ranging from 30 to 45 minutes.
The F4X System Of Old School New Body
The first two weeks of the program primarily focus on the short, brief, and high-intensity workout.
You Burn More Fat With High-Intensity Exercise And Not Duration
The F4X system mostly aimed to target the majority of muscle fiber to develop a stronger force.
The muscle fibers directed by Steve Holman F4X have two main constituents-Myofibrils and Sarcoplasm.
The myofibrils are muscle fibrils, formed by numerous actin and myosin filaments. It is like a rope gripping and pulling across one another. There are hundreds of myofibrils in each muscle fiber.
And the sarcoplasm is the fluid surrounding the myofibrils, which contains the mitochondrial.
The Old School New Body includes high-intensity workouts and provides various solutions depending on the need for your fitness and health goals.
It claimed that workouts of this program would not only help you shed your extra pounds but also helps you build your muscles and enhances your cardiovascular system simultaneously.
The main objective of this system is segmented into three phases, Weight-loss, Shape, and Build.
Our goal is to show you the simplest, the most efficient, the safest way for you to do it… it does not take a lot of suffering or time, and the results are immense. The key to overriding the decaying code is daily exercises, emotional commitment, reasonable nutrition and a real engagement with living- Steve Holman
About Steve Holman, Becky Holman, and John M.Rowly
A team of 3 well-known people creates Old School New Body.
Steve Holman editor-in-chief of Iron Man magazine, Becky Holman, and John M.Rowly, who was considered to be “ America’s lifestyle strategist.”
Old School New Body Chapter Wise
The Old School New Body Consists of Well-Organized 14 Chapters And 101 Pages.
It will be too tedious to go by chapter-wise, so I have put two chapters under a subtitle and have given an overview of what each chapter respectively deals with.
Chapter 1&2
Chapters 1 and 2 titled The F4x System Turning Fats Into Muscles and the F4X lean workout.
According to Steve Holman, heavy lifting harms the body, then it does good to it and destroys the immune system.
The principle exercises prescription presented in this chapter varies depending on your experience and health goal.
The workout system included in these chapters is to build muscle while burning off your body fat.
Include a step-by-step instruction on how to carry out the F4X lean workout of the method accordingly in each week.
The workout plan is arranged for three days, for at least 30-90 minutes in a week with four basic exercises per workout.
The four key workouts move of the F4X system include,
- Squats ( dumbbells at sides of thighs)
- Incline presses( on knees or toes),
- Bent-over rows,
- Dumbbell upright rows.
The chapter focuses on the method to let your muscles get used to the new stress of weight resistance.
Therefore, it starts with light-weight in the beginning and gradually increases the number of workout sets each week.
It also presented the workout tips with the pictures along with its precise instructions, which can help you get the steps accurately and precisely.
The authors included some relevant Q&A, which you could probably ask in regards to this workout so that you know what you must or must not do.
Chapter 3 Titled As Joint Rejuvenation
This chapter starts by introducing some food and eating habits that can cause joint inflammation. And also, some food that has a positive effect on a joint.
The workout methods reveal in this chapter act as natural solutions to various joint inflammations many people suffer.
This chapter precisely explains and instructs the kind of exercise you must do to relieve various joint problems in your body.
Chapter 4
It gives quick highlights of how weightlifting is associated with the reversing of the aging process.
They put a great deal on motivation so that the efforts you put into it do not appear as a demanding effort but rather a normal lifestyle or habit.
It includes a list of tips on how to create a healthy lifestyle habit to bring about a healthy and fit body.
They ask you for your consistency and commitment to follow the F4X workout method and cultivate healthy eating habits at least for 30 days no matter what and assure you a positive change in your life like never before.
Chapters 5 & 6
Weightlifting is not only to build muscle but to burn fat in your body, which eventually is weight loss. The f4x workout does not target just a part of your body, but it targets overall muscle in your body.
“In addition to the F4X weight workout, adding cardio is a wise choice. As it keeps your heart and circulatory system healthy and pumping long and strong.”
Chapter 6 is more of a testimonial of Becky Holman’s transformation of how she got the inspiration and the trajectory to achieve the perfect desired body which she has now.
It also covers Becky’s workout, and dietary plans called Becky’s ten old school new body transformation tips.
Her diet tips include primarily eating a substantial amount of fiber and vegetables.
Chapters 7& 8
Titled F4X Shape workout Lard-to-hard Blast-off, chapter 7 is one of the most essential and crucial sections of this system.
It required three days of workouts a week.
[quote]This program is designed to train the hard muscle, promote growth hormone release, give you plenty of recovery time provide cardiovascular due to the short rest between sets. It’s all about growth to prevent decay. Steve Holman[/quote]
Chapter 8, the F4X all Dumbbell Workout, explores the techniques on how you could execute the F4X workout method with the selectorized sets of dumbbells and adjustable bench in your own home.
I
t has included step-by-step guidelines with pictures on when and how to go about with F4X dumbbell workouts for those of you who want to go beyond weight loss and achieve shapely and sleek body fitness.
Chapter 9 and 10
This section is about diets. It highlights the timing of carbohydrate intake.
They said that the inclusion of some good Carbs in your diet, is in fact, beneficial.
This chapter talks a great deal about the importance of maintaining insulin levels throughout the day, except for the workout days.
Chapter 10 also focuses on meal direction and eating healthy guidelines. They talk about the need for the inclusion of protein food in the meals. Protein has a great deal of building muscle and burning fat in the body.
It also explained the importance of keeping the balance between intake and carbs intake. They also have presented the detail of the daily diet for each author, which can benefit you choosing the daily diet plan accordingly.
This chapter included a list of ten crucial Old School and New Body eating tips, which will prove very beneficial for you.
CHAPTERS 11 &12
In chapter 11, the authors point out some harmful side effects of alcohol and how unguarded consumption of it can cause multiple health problems.
According to them, moderate consumption of alcohol, especially red wine at least two days a week, could prove some positive benefits. Red wine is determined to have fat-burning properties.
Chapter 12 introduces three essential muscle supplements. They are Whey Protein, Branched Chain Amino Acids, and Phosphatidylserine. However, these supplements are not mandatory, but they could give speedy results in losing weight and gaining muscle and body fitness.
Chapters 13 &14
It is titled Old School, New Body Q&A. This chapter consists of various sets of questions and answers that you would like to know concerning losing weight, building muscles, shaping the body, and fitness, etc. covering such as exercise tips, diet information, etc.
Chapter 14 is for those people who want to go beyond the F4X Lean workout and F4X Shape workout to some more advanced bodybuilding program.
Pros Points
- You do not need a gym subscription to follow the program. You can do it in your home with the sets of workouts as demanded by this system.
- The F4X workout systems are not demanding, and it only requires 90 minutes of your time per week.
- It gives solutions to both men and women of different ages according to their needs and health goal.
- The methods are simple yet not easy but effective
Cons Points
- Available only in digital format
- It does not provide precisely, or step-by-step emphasis on a meal plan, and no recipes
- The program demands your self-commitment and dedication
Conclusion
Well, I haven’t tried out the F4X systems so I cannot recommend you to try this out based on my experience. But a lot of positive responses have been received from many people.
So literally, anyone who is on track to lose weight naturally, who wants muscles and perfect health fitness, may consider it.
The product is available with a 100% cashback policy. You get two months to see if it works for you. And if you find the result unsatisfactory, you can claim full money within 60 days of the product purchase.