Old School New Body is a fitness program from Steve and Becky Holman that was designed to help those over 40 lose weight and get in shape by lifting weights. They developed the F4X training system to accomplish this. F4X simply stands for the Focus 4 Exercise Protocol because it is based on 4 basic exercises. Being a baby boomer myself I wanted to know if the F4X method really worked.
An Honest F4X Training System Review?
I must confess that I am a bit biased towards Old School New Body and the F4X training system. It’s not because I want to sell you something either. It is personal. In 1997 I was overweight and recently divorced and decided it was time to get in shape by weight training and get on with my life. I began reading various bodybuilding magazines and trying different workout routines. But none of them really worked. Sure they worked for pro bodybuilders pumped full of steroids but not for me.
Then in 1998 I discovered Iron Man Magazine. Steve Holman was the editor even then and I found the focus was more towards natural bodybuilding and the average guy who just wanted to build some muscle and not compete as a pro. By the way, Steve actually looks as good today as he did back then.
Well the training tips and workout routines there actually started to work for me and I built a pretty good physique. I was in better shape at 50 than I had ever been in my life. So this stuff really works and now it is even better and geared for older adults. So OK I’ve ranted enough. Read Old School New Body – Looking Younger At 40 And Beyond for a total overview.
For a balanced fitness program, strength training is essential. It can slow the muscle loss that comes with age, build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain. http://www.webmd.com/fitness-exercise/features/build-muscle-better-health
What I Really Like About Old School New Body And F4X Training
- F4X Workout Exercises are easy to do and the training system is easy to follow at any fitness level
- You only work out 3 times a week and then only for 30 minutes a session
- There is no boring cardio to do
- Designed for 40 and older with special thought is given to folks with joint or back issues
- You can do this at home without having to run to the gym
- You don’t need a lot of expensive equipment, just a set of dumbbells and maybe an incline bench
- The diet is healthy, easy to follow and offers lots of variation
- You eat what you want on weekends so you can still have a social life
- You don’t have to stop drinking – alcohol in moderation is OK
Taking A Closer Look At The F4X Training System
The first part of Old School New Body is called F4X Lean which stresses the importance of a proper diet. You can read my review of the Old School New Body diet to find out more about it. The F4X training system revolves around 4 basic exercises that help you accomplish this by turning on your body’s fat burning mechanism. You will do 4 sets of each exercise and your workout will not take over 30 minutes.
Special consideration is given to those with back or joint problems and there are even some exercises you can do to make them healthier. The exercises you will do were chosen to work the maximum amount of muscle without putting undue strain on the body.
If you have never lifted weights before or haven’t in a long time you will start very light and only do half the sets in the system. I can’t tell you here what the exercises are, and it wouldn’t be fair to those who buy Old School New Body. Besides you need to know how to perform them correctly to get results.
Many people will achieve the results they want by just following the basic F4X method and cleaning up their diet a bit. In fact most people will just stop here and stick with the basic 4 core exercises.
But some will want to takes things to the next level and for that there are the F4X Shape exercises. You will work out a bit more and add some shaping exercises into your workout routine.
For those that are really serious and want a “mini” bodybuilder look like Steve Holman there’s the Advanced F4X Build Workout. Here the exercises will be refined and you can expect to build some serious mass here.
But don’t worry you won’t end up looking like the Incredible Hulk. Those huge bodybuilding pros you see eat like pigs and take tons of anabolic steroids. Those are not natural muscles and once they stop using steroids those huge muscles will disappear.
Are Weight Training Exercises For Women Too?
Some women are concerned that weight training exercises will give them big muscles and this really should not be a big concern. Maybe you have seen women bodybuilders and said that look definitely isn’t for me.
Well you won’t look like them unless you want to and are taking male steroids like them. That’s something I definitely would not recommend even for guys, but especially not for women.
With the F4X method men and women do the same workouts but the amount of weight they use is different. Remember you are in control here. If you follow the F4X Lean protocol you will be sleek and toned.
Some women will take it a bit further and use the F4X Shape exercises to get some definition. That produces a fitness model look and that is what Becky Holman looks like and it is very attractive yet still feminine. Of course if you do want larger muscles you can follow the Advanced F4X Build Workout.
The F4X training system will benefit both men and women. Although it is designed for the 40+ age group these exercises will work for anyone at any age. You are never too old to start exercising. Actually, the older you are the more you need to regain lost muscle if you want to be healthy and stay in shape.