Old School New Body operates on a principle of high-intensity resistance training coupled with strategic dietary recommendations. The core of the program is the F4X workout system, which stands for Focus-4 Exercises. These exercises are designed to target major muscle groups efficiently and effectively.

The program offers three different workout plans: Lean, Shape, and Build, catering to individuals of varying fitness levels and goals. Each plan revolves around a set of fundamental exercises like squats, incline presses, bent over rows, and upright rows. These exercises are chosen for their ability to provide maximum results with minimal time investment.

The Lean workout is ideal for beginners or those returning to fitness after a hiatus. It focuses on basic exercises and can be completed in around 30 minutes, three times a week. The Shape workout is slightly more intense, incorporating additional exercises and aiming for faster results. The Build workout is the most advanced, suitable for experienced gym-goers looking to maximize muscle growth and strength.

What sets Old School New Body apart is its emphasis on joint-friendly training methods. Inspired by Vince Gironda's workout system, which prioritized workout density and minimal rest, F4X training minimizes strain on joints while still delivering significant results. This makes it safer and more sustainable, especially for older adults or those with joint issues.

In addition to the workout plans, Old School New Body provides comprehensive nutritional guidance. The program advocates for a balanced diet rich in protein, healthy fats, and complex carbohydrates. It also offers tips on portion control, meal timing, and supplementation to support muscle growth and fat loss.

Resistance Training: The foundation of Old School New Body is resistance training, which has been extensively studied and proven to build muscle, increase strength, and improve body composition. Resistance training stimulates muscle growth by causing microscopic damage to muscle fibers, which then repair and grow stronger during rest periods.

High-Intensity Interval Training (HIIT): While Old School New Body primarily focuses on resistance training, it also incorporates elements of HIIT. HIIT has gained recognition for its ability to boost metabolism, increase calorie burn, and improve cardiovascular health in a shorter amount of time compared to steady-state cardio.

Muscle Confusion: The program emphasizes changing up workouts regularly to prevent plateaus and promote continual progress. This concept, known as muscle confusion, challenges muscles in new ways, preventing adaptation and maximizing results over time.

Hormonal Response: Old School New Body aims to optimize hormone levels, particularly growth hormone and testosterone, which play key roles in muscle growth, fat loss, and overall health. Resistance training has been shown to increase the production of these hormones, especially when performed with high intensity and moderate volume.

Nutritional Guidelines: The program provides dietary recommendations based on sound nutritional principles. It emphasizes the importance of consuming adequate protein to support muscle repair and growth, while also promoting balanced macronutrient intake and portion control for overall health and weight management.

Joint-Friendly Exercise: Inspired by Vince Gironda's methods, Old School New Body incorporates joint-friendly exercises and workout strategies to minimize the risk of injury, especially for older adults or those with joint issues. This approach prioritizes safety and longevity in fitness pursuits.

Research and Expertise: The creators of Old School New Body, Steve and Becky Holman, draw on their decades of experience in the fitness industry and knowledge of exercise science to design a program that is effective, efficient, and sustainable. Their insights are backed by research and real-world results.

Understanding the Program:

Begin by familiarizing yourself with the program's principles, including the F4X training system and nutritional guidelines. Read the provided materials thoroughly to grasp the workout routines, exercise techniques, and dietary recommendations.

Assessing Your Fitness Level:

Evaluate your current fitness level and health status to determine which of the three F4X workout plans—LEAN, SHAPE, or BUILD—is most suitable for you. Consider factors such as exercise experience, goals, and any existing medical conditions or physical limitations.

Setting Realistic Goals:

Establish realistic and achievable fitness goals based on your personal objectives, whether it's building muscle, losing fat, improving strength, or enhancing overall health and well-being. Having clear goals will help you stay motivated and track your progress throughout the program.

Creating a Workout Schedule:

Plan your workout schedule based on the frequency and duration recommended for your chosen F4X workout plan. Allocate time for resistance training sessions, cardio exercise (if desired), rest days, and any additional activities or commitments.

Executing Workouts Properly:

Follow the prescribed workouts outlined in the Old School New Body program, paying close attention to exercise form, intensity, and rest periods. Perform each exercise with proper technique to maximize effectiveness and minimize the risk of injury.

Adapting as Needed:

Listen to your body and make adjustments to your workouts as needed based on your progress, recovery, and feedback from your body. Gradually increase the intensity, volume, or resistance over time to continue challenging yourself and eliciting adaptations.

Maintaining Consistency:

Consistency is key to success with Old School New Body. Stick to your workout schedule, adhere to the nutritional guidelines, and stay committed to your fitness goals over the long term. Consistent effort and dedication will yield the best results.

Tracking Progress:

Keep track of your progress by recording key metrics such as body weight, body measurements, strength gains, and workout performance. Monitoring your progress regularly will help you stay accountable and make necessary adjustments to your program.