Old School New Body Review: Can It Help You Achieve Weight Loss?

Looking to shed some pounds and build a healthier you? Then you might have stumbled upon the “Old School New Body” (OSNB) program. This weight loss program promises effective results through quick workouts and a focus on natural methods. However, is everything it’s supposed to be? 

This review dives deep into OSNB, exploring its core principles, potential benefits, and drawbacks to help you decide if it’s the right fit for your weight loss journey.

What is Old School New Body?

Created by Steve and Becky Holman, OSNB is a weight loss program designed for busy individuals. It emphasizes short, high-intensity workouts combined with a focus on proper nutrition to achieve fat loss and muscle gain.

The program centers around the F4X training method, which involves performing four sets of exercises with minimal rest periods.

Who is Becky Holman?

Becky Holman, along with her husband Steve Holman, created the Old School New Body program. Becky herself underwent a fitness transformation in her 40s and has co-authored several fitness books, bringing her own experience to the table.

What Will You Learn From Old School New Body?

  • The F4X Workout: This is a short, high-intensity resistance training program designed to stimulate muscle growth and boost your metabolism. It focuses on using a moderate weight for a specific rep range and emphasizes a slow and controlled tempo during each exercise. This approach is claimed to maximize growth hormone release, leading to increased muscle mass and fat burning.
  • Nutrition: Old School New Body steers clear of faddy diets and instead promotes a balanced diet rich in whole foods. It emphasizes portion control and encourages healthy swaps like switching refined grains for whole grains.
  • Supplements: The program recommends specific supplements to support weight loss and muscle building efforts. However, the effectiveness of certain supplements can be debatable, and it’s always best to consult a doctor before incorporating them into your routine.
  • Lifestyle Changes: Old School New Body recognizes that weight loss and overall health go beyond just diet and exercise. The program emphasizes the importance of getting enough quality sleep, managing stress levels effectively, and staying adequately hydrated. These lifestyle factors play a crucial role in creating a sustainable approach to weight management and overall well-being.

Old School New Body Pros & Cons


  • Simple and Time-Efficient Workouts: F4X workouts require minimal equipment, like dumbbells or resistance bands, and can be completed in 30 minutes or less, making them ideal for busy schedules.
  • Muscle Building Focus: Building muscle mass is a key component for weight loss. Muscle burns more calories at rest, even when you’re not actively exercising, contributing to a higher metabolic rate and increased calorie burning throughout the day.
  • Tailored Approach: Old School New Body addresses the specific challenges faced by people over 40 who are trying to lose weight. It acknowledges the age-related changes in metabolism and hormone levels, and the program is designed to be effective within these parameters.
  • Reduced Financial Risk: The program comes with a money-back guarantee, offering some peace of mind if it doesn’t meet your expectations.


  • Limited Exercise Variety: The F4X program primarily uses only four exercises. While these exercises can be effective, some users might find the lack of variety repetitive over time.
  • Intensity Considerations: High-intensity workouts might not be suitable for everyone, especially beginners or those with pre-existing health conditions. It’s crucial to listen to your body and gradually increase intensity as your fitness level improves.

Benefits of Old School New Body

  • Time-Efficient Workouts: A major selling point of OSNB is its focus on short, intense workouts. This can be ideal for those with limited time who struggle to fit in lengthy gym sessions.
  • Focus on Muscle Building: Building muscle mass can boost your metabolism and help you burn more calories at rest. OSNB’s incorporation of strength training can contribute to this goal.
  • Dietary Guidance: The program provides dietary recommendations that emphasize whole foods and portion control. This can help you develop healthy eating habits that support weight loss.
  • Beginner-Friendly: The exercises included in OSNB are generally considered beginner-friendly and can be modified to suit different fitness levels.

Does Old School New Body Work?

Old School New Body has the potential to be effective for weight loss, particularly when combined with a healthy diet that creates a calorie deficit. 

The focus on building muscle can increase metabolism and promote long-term weight management. However, the program’s success ultimately depends on individual commitment and consistency. 

Sticking to the exercise routine, making sustainable dietary changes, and getting enough sleep are all crucial factors for achieving your weight loss goals.


Old School New Body offers a structured approach to weight loss specifically designed for people over 40. If you’re looking for a quick and easy workout routine that prioritizes building muscle and incorporates healthy lifestyle habits,

Old School New Body might be worth considering. However, remember to consult a doctor before starting any new exercise program, especially if you have any pre-existing health conditions. They can help you determine if Old School New Body is appropriate for you and provide guidance on tailoring the program to fit your specific needs and limitations.

We are a professional product review website. We might receive compensation when you buy through our website. We may earn a small commission. The information contained on this website is provided for informational purposes only and is not meant to substitute for the advice provided by your doctor or other healthcare professional. The products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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