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Old School New Body Review – A Best Weight Loss Workouts system

Old School New Body


 If you look around, you will see that more than 90% of today’s men and women seem older than their age. What could be the reason? Is there a way to keep us from looking older? Should I take pills or undergo surgery to look younger? The answers are Yes and No. Yes, you can definitely start looking young and young again. And no, you don’t need to take pills or anything else. The simplest thing to follow is an exercise routine that will completely change the way you look and feel, so you’ll love what we’ve discovered in this Old School New Body Review.

What is the secret

It is not a big secret since I am sure you have seen these steps; it’s an old formula

  • Eat healthily
  • Exercise constantly
  • Get enough sleep
    It is all the different ways of doing these steps that are confusing. Old School, New Body ranks second on the list. It also becomes a healthy diet, but I recommend and follow something a little different.

To sleep, I would recommend sleeping at least 7 1/2 hours.

Most people sleep in cycles of 1 1/2 hours. If your sleep is interrupted in the middle of a cycle, you will actually feel even more tired than before going to sleep!

Old School New Body Review

What is the old school, the new body?

Old School, New Body is essentially a fitness program geared toward us, the “more experienced” adults, particularly 40 and older.

Steve and Becky Holman have put together an exercise program to help people get in shape safely and quickly.

Personally, the safe part was much more important to me than the quick part.

But the fast part definitely doesn’t hurt!

Old School’s core, New Body is labeled the F4X training system.

Who are Steve and Becky Holman?

Steve Holman has been editor-in-chief of Iron Man magazine for over 25 years. He has written several books on weight training and nutrition, as well as many articles related to fitness and weight loss.

He has even interviewed physicist legends like Arnold Schwarzenegger and Lee Labrada.

Do a Google search to see many photos of him on the Internet that appear much larger than on the cover of the book. Really amazed, especially for his age.

Old School New Body Review

I am sure we can all agree that her physique is not a joke. I don’t mean to look that big, but your experience calms me down.

Becky has been Steve’s wife for over 28 years and is one of the radical success stories of the F4X method.

Look at her and she started at 40! She is now a regular contributor to Iron Man magazine.

If you don’t guess, the man and woman on the cover are Steve and Becky Holman.

What is F4X training?

F4X is short for Focus-4 Exercises. These would be 4 basic exercises that have been identified as the most effective.

  • Squats
  • Inclined presses
  • Folded over rows
  • Vertical rows
    The F4X training system establishes 3 different training plans, each of which focuses on a particular fitness goal and all 3 include the F4 eXercises exercises.

Regardless of the training plan you choose, it shouldn’t take more than 60 minutes to complete, and the LEAN workout takes about 30 minutes.

By the way, the LEAN exercise routine is done 3 days a week, that’s where the 90 minutes a week of the cover (3x 30min) come from.

What are the 3 different F4X workouts?


The 3 workouts are:

  • F4X LEAN
  • FORM F4X
  • F4X BUILD
    It can be used by men and women.
    F4X LEAN
    This training is aimed at beginners or people who have not been going to the gym for a long time. It consists of only the 4 most effective exercises and you can use this exercise indefinitely to get great results. Since there are only 4 exercises, it can be done in about 30 minutes 3 times a week. When you’re short on time or feeling lazy, this would be a great option.

I’m not ashamed to admit it, I resort to this often.

FORM F4X
This is for when you have more time and want to increase the intensity. Of course, it incorporates the 4 basic exercises, but this is when you want even faster results. The workouts are designed to be done 3 times a week and should take less than an hour to complete, usually about 45 minutes for me.

I usually go between this and LEAN depending on how I feel that day or if I am pressed for time.

F4X BUILD
This would be the most intense of the 3 workouts. For those people who are looking to maximize their results (like a bodybuilder) and who have been training regularly for quite some time. Workouts can still be completed in under an hour, but are done 4 times a week.

Personally, I don’t use these workouts regularly, I go between SHAPE and LEAN depending on my energy level.

Is it safer than other workouts?

So far I haven’t mentioned anything that sets F4x apart from any other training program, especially anything that makes it safer. The joint saving part of the F4X system is because it is a modified version of the Vince Gironda training system.

Vince Gironda
Vince Gironda is an icon of the “golden age” of bodybuilding, from the 1950s to the 1970s. Vince, known as the “Iron Guru”, was famous throughout Hollywood for his remarkably quick results. One of the first, if not THE first, “star coach”.

Vince’s system advocates training density, where lower weights are performed for more sets with minimal rest.

Lower weights along with the fewer number of exercises recommended in the F4X protocol are the key to what makes this training system easier on your joints and how much less likely it is to hurt yourself.

Old School New Body


How Vince Gironda enters F4X

One of the writers, Steve Holman, was a contemporary of Vince Gironda and after Vince’s death, Steve Magazine Works for “Iron Man” received some of Vince’s belongings.

While reading some of Vince’s records and writings, Steve decided to try Vince’s training methods.

Keep in mind that medium-weight, high-fatigue training was against all common training wisdom at the time. Even now it is not an extremely common training recommendation.

Steve Holman’s distillation and experimentation with the writings of Vince Gironda became OSNB.

I found the back stories fascinating! This story, among others, is written in the introduction to the book.

What does Old School, New Body include?

  • The Old School, New Body ebook (PDF)
    This is the main book and the core of the program. It is well designed and I would recommend reading it completely before using the quick start guide, which is also included.

The book details the history of how F4X was formulated, as well as the basics of how you should do the exercises.

You are probably not familiar with this style of exercise, I recommend reading the book first

They also include a lot of motivational information and nutritional information. The book is easy and fast to read.

The motivational information was really motivating and the background information was also fascinating.

The authors’ desire to help you without wanting anything else from you is really reflected in the writing.

  • Quick Start Guide
    This is a short 15-page guide, listing all of the exercises from the LEAN, SHAPE, and BUILD workouts. As I mentioned before, this would be more effective if you use it AFTER reading the entire ebook. Referencing the quick start guide during your training is really where the guide shines.
  • Ultimate Fat Burning Secrets Special Report
  • Ultimate Health & Happiness Secrets Special Report
  • Ultimate Muscle Building Secrets Special Report
  • Special Report Ultimate Sex and Anti-Aging Secrets
    These special reports are mainly about tips and advice on what foods and supplements you can take to help burn fat, increase libido, etc.

It may be because I’ve been researching nutrition and fitness for so long, but I didn’t find the special reports to be extremely helpful.

Some of the information is fairly well known, eg. Eg broccoli is good for weight loss, Tongkat Ali is good for testosterone and anti-aging.

It is good that the information is in one place, but it is not an essential part of the system. But it’s free …

Audio interviews with fitness professionals:
1. Interview with Tom Venuto
2. Interview with Kristi Frank
3. Interview with Bill Phillips
4. Interview with Tom Platz
5. Interview with Jennifer Nicole Lee
6. Interview with Shawn Phillips

There are a few more names, but I thought I’d only be right with some of the better-known ones. I didn’t listen to the interviews, so I can’t comment on how they are. They’re included for free, so maybe one of these days I’ll come back and listen to them.

Old School New Body CONS

  • The exercises could be better described for clarity. More photos or video links.
  • The interviews are quite strange.
  • Definitive reports are nice but don’t add great value either
    Supplement information is average
  • The anti-aging claim is a generic result of muscle building/toning, I don’t think they should have used it as such an explicit claim, but it’s good marketing …

Old School New Body Pros

  • The training plans are first class. Very fast and efficient ~ 30 minutes for LEAN ~ 45 minutes for SHAPE ~ 60 minutes for BUILD
  • You can get and keep good results with just 4 exercises, indefinitely!
    Good for young and not so young! Men and women! Easy on your joints, no joint pain.
  • The nutrition plan presented in the book is solid, well designed, and should work for everyone. Although I get better results with Dr. Groves’ diet and intermittent fasting
  • Interviews and reports don’t add much value, but they’re free …
    100% money-back guarantee. I doubt you ever need it, but it’s nice to have

My Tips

Actually, I’m not taking any of their recommended supplements other than omega-3 fish oil and green tea. I would recommend using a different resource to supplement the information and read their recommendations. The field of supplements changes so quickly that no book can keep up.
Heating and cooling
I would incorporate some walking before training to warm up. I do a quick 5-10 minute incline walk for the blood to flow. If you like, a 5-10 minute walk to cool down or a little stretching would be a great way to end any workout.

Old School New Body Review

Building a small home gym, even a bench and a couple of weights to start with, will work great!

Resistance cables are an excellent, low-cost substitute and highly recommended addition to weights. I bought some Bodylastics. I will add them to my other reviews one of these days.

I will review anything else that I personally use on this blog, but if you have any questions, feel free to contact me.

Broken between this and other workouts every 6 months or so. A little more background information, as well as some more resources.

Frequently asked questions

Do I have to be a member of a gym?
It is not necessary to be a member of the gym.

You will need some type of resistance: weights, weights or bands.

There is an entire chapter dedicated to using dumbbells at home.

OSNB recommends Powerblocks, I prefer IronMaster DBs (my settings in the navigation bar!) But it really depends on your preferences, any kind of resistance will work.

Weightlifting failure
For those just starting out, I would limit myself to using dumbbells or bands at home, the usual lack of an observer will mean they are safer.

We’ve all heard the horror stories of someone trapped under a bar while doing bench press!

I personally do not have a gym membership. My setup started with just an adjustable weight set and an adjustable training bench. The gyms for me are well equipped but so full that you have to wait for almost everything.

Since I am not waiting for the equipment, I have found that exercising from home takes about 45 minutes instead of 60 minutes. Also, travel time is 30 seconds on foot instead of 15 minutes by car.

Conclusion On Old School New Body Review

Overall, Old School New Body is truly an amazing product for anyone who is new to having a resistance training focused workout routine and wants a program that delivers great results in a safe and time-efficient manner. Just the thoroughness of the F4X method along with the verified minds behind the method and topped off with a 100% money-back guarantee on your results or your money back … you just can’t go wrong with this one. You can click here to get a coupon automatically applied to your purchase for the lowest price available and get started with Old School New Body today!


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