F4X Exercises – Everything You Need To Know

The F4X exercises are all about looking, feeling and being younger, stronger and healthier. They don’t require a lot of time or a complicated diet to be effective. No hours of cardio, just a couple of 30 minute workouts per week. Your age or gender doesn’t matter.

The Old School New Body system was specifically designed to get you into shape as quickly, safely and efficiently as possible, even if you’re over 40… or over 65.

As a matter of fact, the older you are, the more important it becomes to make these types of workouts part of your lifestyle. After the age of 40 our metabolism and production of growth hormone drop significantly. This causes us to gain weight, lose lean muscle mass and start showing the tell-tale signs of age.

One of the best ways to keep our metabolisms stoked, maintain lean muscle mass and increase the production of growth hormone… is high intensity resistance training. The F4X method has been specifically developed with these goals in mind.

This doesn’t mean F4X exercises are only for ‘old’ people. They are equally effective for people who are still in their 20’s.

Understanding F4X exercises

So, what exactly are the sort of exercises you will be learning in the F4X method and what are they meant to accomplish?

First of all, F4X stands for Focus 4 Exercises. This doesn’t mean the whole program consists of just four exercises. Rather it’s a formula which tells you exactly how you should be working out far maximum results.

It helps you determine:

  • how much weight you should be using for each exercise
  • the number of reps you need to do per set
  • how many sets you should do per exercise
  • the amount of rest you should take between sets

The Focus 4 Exercise protocol is part of the Old School New Body system. OSNB encompasses much more than just some weekly workouts. It’s about creating a lifestyle that will keep you feeling (and looking) young, strong and healthy.

As Steve Holman (the author) mentions in the main guide – he and Becky (his wife) are both over 50, but they’re usually the best built people in the room at social gatherings.

Read Over 50 And Still Looking Amazing to see the kind of results that can be achieved with the F4X workouts.

Back to the exercises…

What makes the F4X Method so effective?

What exactly is so special about the Focus 4 Exercises? The real secret behind them – and what makes them so effective – is that they cause high muscle fatigue without placing a lot of stress on the joints.

High muscle fatigue is what you want for effective fat burning, muscle building and the production of anti-aging growth hormone by the body. As a matter of fact, research indicates that intense exercise is one of the most effective ways of increasing growth hormone naturally.

Excessive stress on your joints is the last thing you want. Unfortunately it’s a common side-effect of many workout programs, especially ones that use heavy weights. You want your joints to last for the rest of your life, so you should treat them nicely.

How does the F4X method protect your joints while still providing the maximum lean muscle building and fat burning benefits? By using moderate poundage and 3-6 second negatives to cause high muscle fatigue. OK, unless you are already a fitness buff, you’re probably wondering what the hell that means. Check out this article for a detailed explanation.

Old School New Body provides 3 workout levels. These are:

F4X Lean Workout: This is the foundation of the program. It consists of moderate weight training workouts. If your goal is to get in shape, feel great and maintain a fit and healthy body, this is what you should be doing. You can do the Lean Workouts for the rest of you life, without ever touching the more advanced Shape and Build workouts, and it will bring you amazing benefits.

F4X Shape Workout: This builds on the Lean workout. It’s a little more extensive. You’ll be doing three 45-60 minute workouts per week. As the name implies, Shape will ad some shapely muscle to your frame and continue to burn away any unnecessary fat.

F4X Build Workout: If you want to look like someone from the front cover of a fitness magazine, then this is the workout for you. The Build workout, as Steve Holman says, is for men and women who want a peak physique. It’s the reason Steve looks like this:

Steve Holman - Old School New Body

What do you need for the F4X Exercises?

All the F4X workouts consist of resistance training exercises. You will be doing 3 workouts per week. Each workout takes about 30 minutes.

Want to follow this program from the comfort of your home? Although it does provide a workout using only bodyweight exercises, its really recommended to invest in at least some basic equipment if you want to get the most out of this program.

Of course, if you go to the gym for your workouts, you will have access to all the equipment you need.

The good news is – you don’t need an extensive home gym. The main “Old School New Body” guide contains an extensive F4X All-Dumbbell Workout. This means you can do all the exercises at home with a pair of adjustable dumbbells and an adjustable bench. This is a small, one-time investment that will last you the rest of your life.

F4X Workouts for women

If you’re a woman and you’ve been reading to this point you may be thinking – there’s no way you’ll ever get me to ‘pump iron’! I don’t want to look like some bulked up female body builder with veins popping out all over the place.

Don’t worry. As long as you don’t have ‘freak genetics’, pump yourself full of steroids and take your workouts completely over the edge there’s no possible way that you will ever look like that.

As Steve says – 99.99% of women don’t have the hormonal profile nor the muscle fiber density to build large muscles. What actually happens to women who start lifting weights is that they become leaner, more toned and more shapely. Becky is living proof of this.

Becky Holman - F4X Exercises
This is what happens to most women when they start lifting weights regularly

Muscle is the key ingredient when it comes to keeping your metabolism going and maintaining a fit, healthy and toned body over the age of 40. This applies to both men and women.

One of the main reasons many women have such a hard time getting rid of stubborn fat from those dreaded trouble spots, is that they place too much emphasis on cardio and too little on strength training, says Steve.

As Steve explains in his article: 5 Steps To Looking 10 Years Younger, there’s more to the Old School New Body system than just exercise. However, besides removing crappy food from your diet a well structured exercise program is the best thing you can do to start losing fat, getting toned and staying healthy.

All-in-all the F4X system provides you with dozens of exercises which work every part of your body. Workouts are well structured and you can choose from 3 different workout levels, depending on your own personal goals. It also gives clear instructions on how many sets and reps you need to do how long your rests between sets should be.

F4X Exercises - Burn fat, get toned and look 10 years younger. Everything you need to know about the F4X Method and what makes it so effective.

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