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Lorenzo Delano & Ronan Diego de Oliveira – 10x Fitness

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GTIN: 11205513 SKU: CS – 0005544 Category: Personal Development Tags: 10x Fitness, Lorenzo Delano & Ronan Diego de Oliveira

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This is what you get with 10x: a revolutionary, hyper-optimized approach to fitness that empowers virtually anyone to achieve (and sustain) a remarkable body transformation. File Size: 19.169 GB

Lorenzo Delano & Ronan Diego de Oliveira – 10x Fitness

Gain your dream body in just two 15-minute weekly workouts by harnessing the latest science in muscle stimulation

Do you ever wish there was a better way to get and stay fit?

Maybe you’re not seeing the results you want from your usual exercise routine…

Maybe you’re just too tired or busy to spend countless hours in the gym, week after week…

Or maybe the recent disruptions to everyday life have left you struggling to stay motivated and consistent with working out.

If any of this sounds like you, you’re far from alone.

Because most people find exercise hard. And frustratingly time-consuming.

This is precisely why most of us never achieve – and stay in – a level of fitness that leaves us looking great, feeling amazing, and enjoying many more years in a strong, youthful body.

If you’ve followed the traditional approach to fitness, you may have been told there’s no workable solution to this challenge.

But what if there was?

And what if, instead of exhausting hours, you could achieve a life-changing and lifelong fitness transformation within a 15-minute workout, twice a week?

This is what you get with 10x: a revolutionary, hyper-optimized approach to fitness that empowers virtually anyone to achieve (and sustain) a remarkable body transformation.

How Conventional Fitness Fails People

The problem with the standard approach to working out is obvious: it’s just too much sacrifice for almost everyone.

Because how many people are able to (or want to) spend hours and hours each week, doing repetitive exercises at the gym or on the yoga mat?

Not everyone wants to be a bodybuilder or athlete. But even 90% of people looking for basic fitness quit their gyms within the first 3 months. And 1/3 of those who buy exercise programs never even use them!

And with the amount of ineffective fitness routines in the market, you could rough it out for months or years – and still not see any tangible or lasting results.

The 10x protocol is designed as a solution to this problem, and a way to achieve a profound body transformation – in exchange for no more than a lightning-fast 15-minute workout, twice a week.

A Message From Vishen Lakhiani, Founder Of Mindvalley

The exercise protocol you’re about to see has the potential to dramatically transform humanity’s wellbeing and quality of life…

Put a high-performing level of fitness within virtually anyone’s reach…

And even significantly increase our lifespans…

All in a way that’s far more efficient and effective than the average person’s approach to exercise.

In fact, I believe so strongly in this protocol – known as 10x – that I’ve personally funded its research in various cities including Los Angeles, Barcelona, Tallinn, and Croatia. And on hundreds of participants including Mindvalley members, myself, and even my father.

Why? Because the results of 10x – and the shockingly small amount of time needed to enjoy those results – are nothing short of incredible:

Meet Mary, One Of Our 10x ‘Test Subjects’ From The Mindvalley Community:

As you can see, Mary’s 10x transformation was amazing – but what’s even more amazing is that it took just 15 minutes of exercise, twice a week, for only 6 months.

This is Mary’s DEXA scan, which shows both a profound reduction in body fat (the red sector) and increase in muscle mass (the blue sector) within just 6 months of using 10x, twice a week. This dual effect of fat loss and muscle growth – known as body recompositioning – is considered the gold standard in any fitness protocol (most fitness routines only result in one of the two).

More Transformational Stories

This Is My Personal 10x Transformation

I started working out with 10x in 2016 (I’m already slim here because I was doing WILDFIT, Mindvalley’s optimal nutrition protocol). As you can see, my body started changing dramatically in just a few weeks – and kept getting better and better. Remember: just 15 minutes a workout, twice a week.

What 10x Did To Mindvalley Team Member Jason Campbell

The leftmost photo is how Jason started out. The second photo is Jason after shedding body fat with WILDFIT, Mindvalley’s optimal nutrition protocol. The third photo is Jason after 10x. Note the dramatic change in his muscle mass and definition.

In Case You Didn’t Catch That:

It’s Just 15 Minutes A Workout, Twice A Week… For A Profound & Sustainable Body Transformation

Under any other circumstance, a claim like that would be hyperbole: a lofty promise designed to reel in those seeking results without effort.

And yet the transformations we’ve seen from the 10x approach are so consistent, and so remarkable, that we’re more than happy to put Mindvalley’s reputation on the line to make it.

Especially because 10x rewards you with not just a more functional and attractive physique –

But also extraordinary levels of time, freedom, health, and vitality to perform at your fullest potential and realize your goals in every other dimension of life beyond fitness.

All without the need for endless hours of workouts, expensive equipment or personal trainers, or even a compulsory gym membership.

As you’re about to discover, an amazing body transformation is now within your reach – without having to sacrifice your time and energy for all the other areas of life that matter to you.

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The Story Of My Ridiculously Fit Colleague (Who Hardly Works Out)

Meet Lorenzo Delano: an exercise physiologist and educational psychologist who’s helped design many of Mindvalley’s most successful programs.

Lorenzo is an absolute genius, and he’s also one of the fittest people I know. I mean, look at those arms.

Before I knew Lorenzo better, I assumed he was your typical “fitness junkie” who’d spend most days at the gym, grunting at his own reflection for hours on end.

I only found out the truth one day in 2016, thanks to a client meeting we were attending that got delayed.

Instead of going back to his desk, Lorenzo told me he was stepping out for his bi-weekly workout.

“But we’re starting in 30 minutes,” I said. “Are you sure you have time?”

He walked away and was back in 22 minutes, grinning at me.

“Are you done?” I asked in confusion. “You don’t look like the kind of guy who only works out a few minutes at a time.”

And that was the day I realized most of what I thought I knew about fitness and exercise was utterly wrong.

Lorenzo self-documented his own body’s incredible transformation when he switched from regular working out for hours a week to 10x.

The next step was to share 10x with Mindvalley team members, and see if we could replicate our results with the same bi-weekly 15-minute workouts. We did.

Once we realized we had found something incredible, we launched 10x experiments at Mindvalley events around the world. Hundreds of people took part, and we saw the same incredible results over, and over, and over.

But Wait – How Can Exercising So Little Transform You So Much?

The First Step Is To Know The 6 Big Myths About Fitness… That Force You To Spend Too Much Time On Ineffective Exercises With Minimal Results:

Myth

“A Good Workout Is One That Leaves You Sweaty & Exhausted”

The average fitness program gives you a set of exercises to work on – then instructs you to keep doing them, while gradually increasing your number of sets and repetitions to the point of exhaustion.

And while this advice isn’t fundamentally wrong, it also fails to focus on what should be the primary objective of those exercises – which is to trigger an evolutionary mechanism in your body, known as the adaptive response, that gives you the physical transformations you’re looking for when you work out (more on this in just a moment).

This results in too much needlessly wasted time and energy, and even injury. And the all-too-familiar feeling that you’re putting in all that work, without seeing any tangible outcomes to show for it.

The Truth:

Optimal fitness is about knowing how to work out. More specifically, it’s about activating a key evolutionary mechanism in your body, known as the adaptive response, that commands your body to get stronger, fitter, faster, and more resilient, in a short space of time.

The adaptive response phenomenon can be traced back to our prehistoric ancestors, who in trying to escape predators would scramble up trees, leap over chasms, and swim to safety in order to survive. Their bodies were forced to quickly adapt, or pay the ultimate price.

In the modern world, this same survival mechanism can be triggered safely and efficiently through exercise – provided it’s the right kind of exercise, with the right level of intensity, resistance, and tension on your muscle fibers.

Many traditional exercise routines simply aren’t designed to take you to that adaptive response threshold. 10x is, in as little as 60 seconds each time. This is why all you need is 15 minutes a workout, twice a week.

Myth

“The More Your Work Out, The Fitter You Get”

Committing a mountain of time to exercise can seem like a rite of passage to anyone who wants to get fit. Almost everywhere you look, you’re told to spend many hours a week in the gym or the studio in order to see any kind of result.

And while certain parts of doing this can be satisfying – especially if you enjoy activities like yoga or sports – many people struggle to find the time and motivation to stay consistent over the long run.

The good news is, science now shows us there are more efficient ways to achieve a good baseline of fitness, without spending countless hours in the gym on ineffective workouts.

The Truth:

One of the biggest problems with working out for hours a week is that you’re going to quickly reach your genetic ceiling: which is the amount of muscle your body is naturally capable of taking on.

Before that genetic ceiling is reached, extended periods of working out will give you a very slight edge in the short term compared to an optimized adaptive response-focused approach like 10x. But as you can see in the chart below, within six months or less, that advantage vanishes:

In other words, within just a few short months, using the 10x protocol to work out twice a week for 15 minutes a session can give you comparable (or even better) results than spending hours a week in the gym on ineffective workouts.

And so the question is: do you want to spend all that additional time working out if you don’t have to? Or would you rather invest that time elsewhere, without compromising any of your fitness goals?

MYTH

“You Should Work Out Daily For The Best Results, Or At Least Every Other Day”

Most fitness beginners are advised to work out at least 3 or 4 times a week, and then even more if they want to take their results to the next level.

And while many workout programs and experts will remind you it’s important to take a ‘rest day’ in between workouts, many will get you following the wrong timeframes, and a suboptimal workout intensity.

The undesirable result is this: your muscles rarely reach the right threshold of intensity for an effective workout. Nor are they given enough time to perform their natural task of repairing and strengthening themselves.

The Truth:

Your frequency of exercise isn’t the best or the only thing to focus on. Instead, the focus should be on first triggering the adaptive response through the right level of tension, and the right types of movement (which 10x guides you through in precise detail).

Then, once the adaptive response is sufficiently triggered, you allow your muscles time to regenerate. For someone with an average level of fitness, this window of rest period takes about three days. In this time, your muscles go through a process known as supercompensation, in which their strength baseline is efficiently raised at the same time as they heal.

This chart shows the difference in performance between training too much, training too little, and training at the sweet spot (through a protocol like 10x) for triggering the body’s adaptive response, and getting the muscles in a state of supercompensation. Source: Rune

This is why the 10x approach only requires two 15-minute sessions per week. It’s the optimal level of exercise to effectively trigger your adaptive response – along with the ideal timeframe for your muscles to recover and reach their fullest potential.

MYTH

“Any Kind Of Exercise Is Good, You Just Need To Get Your Body Moving”

While it’s true that almost any kind of physical activity is better than none, this myth can severely set back anyone who wants the best possible results in the least amount of time possible.

Many people trying to improve their physical conditioning gravitate towards activities like running, aerobics, and other cardio workouts. The problem isn’t just that cardio is inefficient and time consuming – but it also sends multiple signals to your body, in the form of prolonged elevated heart rate, high energy expenditure, and more, that result in a loss of precious muscle mass.

When this happens, your body thinks it’s doing you a favor. But in reality, you’re decreasing your basal metabolic rate: which is the gauge of how much energy you burn on autopilot when you’re in a rested state. The result is that the moment you stop or pause those cardio workouts, you’re much more likely to put on a ton of excess weight and fat – which can easily leave you in worse shape than when you started.

The Truth:

Not all types of exercise are created equal – not by a long shot. If your fitness goals include strength, vitality, mobility, longevity, and an aesthetically pleasing body, then resistance training should be your primary focus (and can in fact be your only focus, if you’re using a form of highly optimized resistance training like 10x).

Not All Types Of Exercise Are Created Equal

Resistance (HI-S-BP) Exercise

Strength:25%
Power: +12%
Muscular endurance: +16%
Muscle mass:+9%
Connective tissue: +7%
Body fat:-6%
Motor performance: +2%
Anaerobic peak: +14%
Aerobic endurance:+3%
Flexibility: +2%

Aerobic (L/MI-D-WB) Exercise

Strength:-8%
Power: -7%
Muscular endurance: +3%
Muscle mass:-29%
Connective tissue: -11%
Body fat:-9%
Motor performance: +2%
Anaerobic peak: -3%
Aerobic endurance: +15%
Flexibility: No change

Observe the difference in gains between resistance training and aerobic exercise. Take note of the muscle mass loss of 29% with aerobic exercise, versus the gain of 9% with resistance exercise.

Through the right kind of resistance training such as 10x, your muscle composition and basal metabolic rate go up instead of down. This allows you to burn more energy even when you’re not working out, and maintain optimal weight and muscle mass. In this state, your muscle glycogen stores also increase, rewarding you with an enhanced resistance to unwanted weight gain, and more freedom to enjoy food.

And if you’re concerned that resistance training will bulk you up and leave you looking like a bodybuilder (which some women in particular would rather avoid), then don’t be – because as you’ll see a little further down, this is easily avoidable.

MYTH

“You Can’t Get In Great Shape Without Constant Access To A Gym”

A lot of people would feel lost without a gym membership. And many become reliant on specific machines that are either too expensive or too bulky to have at home.

This dependence on gyms can hurt your fitness when you’re traveling, too busy to get to one, or when a pandemic forces your gym to shut down.

So what’s the alternative? And can working out at home really give you comparable results to your gym time?

The Truth:

The wide variety of equipment you’ll get access to in a gym is useful – but it’s possible to replicate similar results at home, with a few sets of basic equipment. Nothing fancy.

The exercises you’ll find in 10x give you the option of working out in the gym, or at home – whichever suits you best at any given time.

If you choose to work out at home, the only tools you need are a set of resistance bands, dumbbells, a pull-up bar, and a yoga mat. And if you’d like to take it to the next level, you can also add a swiss ball and a basic gym bench to your inventory.

MYTH

“Women Should Avoid Weight Training If They Don’t Want To Get Bulky”

Some women tend to avoid weight or resistance training, because they don’t want the rippling muscles and bulk you’d normally see on female bodybuilders or even gymnasts.

But for the vast majority of women, resistance training alone doesn’t actually result in that kind of ‘beefed up’ body. The first reason is because women naturally have 7 – 8x less testosterone than men – and their genetics simply aren’t compatible with gaining huge amounts of muscle mass.

The women who do get that kind of body, don’t get it through working out alone – but through highly specialized fitness regimens that involve years of intensive gym time, specialized diets, and in some cases, anabolic steroids.

The Truth:

Resistance training doesn’t give women bulky bodies. Instead, it helps women tone their muscles, and achieve a lean, strong, well-proportioned shape.

Even cardio and aerobic exercise don’t result in this lean shape many women want. Cardio can help with some level of temporary weight loss – but if you have a particular spot you’d like to shape, like a belly or large hips, resistance training is the best way to get there.

A Special Message For People Over 40

Source: Research Gate

Loss of muscle mass with aging causes a variety of complications that compound over time. Source: Science Direct

It’s a statistical fact that most people will experience a rapid degradation in health after 30. Much of this boils down to a condition known as sarcopenia: which typically causes the body to 3 – 5% of skeletal muscle mass per decade after 30, and 1 – 2% per year after 50.

This loss adds up over the years, which is why falling down is the leading cause of death in older Americans – it’s because our muscles get so weak, they can’t even support our weight.

In recent years, sarcopenia has also come to be regarded as a progressive disease associated with metabolic syndrome, diabetes, non-alcoholic fatty liver disease, and cardiovascular disease.

But remember that this situation is completely avoidable – provided you start using the right exercises now to preserve and strengthen your muscles.

A generally active lifestyle is shown to increase the human lifespan by 3 – 5 years. But by using a resistance training protocol like 10x, you increase your healthspan too – to the point where it’s possible to have the body of a healthy 50-year-old, even when you’re 80.

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The Story Of Mary
(How A 40 Year Old Woman Reversed Her Age)

If Vishen’s 70+ Year Old Dad Can Do It, So Can You

Discover The 10x Advantage

Total Transformation In 15 Minutes A Workout, Twice A WeekTriggers your body’s adaptive response mechanism to multiply your strength, endurance, vitality, mobility, and longevity in just minutes a week.
Maximum Results Through Hyper-Efficient ExerciseCombines the optimal level of high-intensity workouts with the right amount of recovery time and even the right nutrition for recovery, so you only ever need to exercise for a few minutes at a time.
Optimal Weight & Muscle MassIncreases your muscle composition and basal metabolic rate, so you’re far less vulnerable to unwanted weight gain and muscle loss (you even gain more freedom to enjoy food).
Superior Injury ResistanceConditions you to focus not just on sets and reps, but on adaptive response and pacing, timing, and breathing – so you’re less prone to muscle tears, damaged joints, and other exercise injuries.
Freedom From Ineffective CardioImproves all your markers of health and fitness, without the need for boring, time-consuming cardio workouts that often do more harm than good.
Freedom To Exercise On Your TermsGives you the option of working out at the gym, or at home using simple equipment that doesn’t cost a bomb or take up much space.
Optimal Nutrition For Health & FitnessShows you the right, easily accessible food to eat to support your body transformation, while still enjoying your food, and without the need for difficult or restrictive dieting.
Upgrade Your Body The Way You WantUpon completing 10x, you’ll have total freedom to customize your workouts to fit your personal objectives – like focusing on specific body parts, increasing overall strength, and so on.

Meet Your 10x Trainers

Lorenzo Delano, Exercise Physiologist & Co-Creator Of 10x

Lorenzo Delano is a certified personal trainer, educational psychologist, and exercise physiologist with a focus on all-encompassing fitness and wellbeing.

Following a personal tragedy involving his brother’s untimely death from illness, he made it his goal to discover and unify humanity’s best knowledge in personal growth, psychology, learning technology, and wellness to create the most effective and accessible paths to physical wellness.

10x is the embodiment of Lorenzo’s best discoveries in optimal fitness – and is the latest in his list of transformational programs created with some of today’s best teachers, including Ben Greenfield, Ken Wilber, Steven Kotler, Neale Donald Walsch, and Mark Watts. He also frequently hosts 10x-based training sessions for students, team members, and teachers.

Lorenzo’s credentials include a science of exercise certificate from the University of Colorado, a personal trainer national certificate from ETA college, and nutrition biochemistry and functional blood chemistry certifications from Dr. Dicken Weatherby and Dr. Brian Walsh.

Lorenzo Delano at Mindvalley Live

Lorenzo Delano sharing his wisdom at A-Fest

Ronan Diego de Oliveira, Head Of Health & Fitness At Mindvalley

As Mindvalley’s Head of Health & Fitness, Ronan has facilitated over 300,000 body transformations through our bestselling programs in this field: including 10x, Holobody, Beyond Fasting, Advanced Home Workouts, and Longevity Blueprint.

A self-taught fitness researcher, author, and practitioner, Ronan’s journey began with conventional exercise routines that delivered no lasting results. His frustration inspired him to explore the mechanics of health and fitness, and adopt a science-based approach to his physical wellbeing.

Through years of experimentation, Ronan not only transformed his own body – but solved numerous personal health issues like chronic constipation, IBS, respiratory problems, and a weak immune system.

Ronan’s success with his own body inspired him to start training others – which led to speaking on global stages like TEDx, and winning athletic competitions: including first place out of 11,000 participants at Viper Challenge, the largest obstacle circuit race competition in Asia.

Trainer Credentials

Mindvalley’s Head of Health & Fitness, responsible for many of our bestselling programs with experts like Ben Greenfield, Michael Breus, and more.
First Place Winner (out of 11,000) at Viper Challenge, the largest obstacle circuit race competition in Asia.
International trainer in personal performance, leadership and design thinking and frequent TEDx Speaker.

Ronan Diego de Oliveira teaching at Mindvalley’s A-Fest, Bali 2018

First place out of 11,000 at Viper Challenge

Stories on Body Transformation

“I replaced fat with muscle mass and this is now the physique I feel comfortable with”

I always considered myself fit and slim. After all, I have been an active gym member for 20 years!Most of these years my fitness regiment would consist, however, of excessive cardio training. I would step on the elliptical trainer for 1 hour a day!Considering this, I got frustrated with t… Read More

Monique Schuldt

Email Marketing Manager

“I lost fat from my waist and legs and my overall muscle tone was much firmer”

I noticed that when putting on my clothes there were much looser,I went from size 40 to 38. I gained so much knowledge during this quest, that will lead me for the rest of my life…. Read More

Daiva

Cash register operator,Florist…

Dublin, Ireland

“Led me to transform my body in 6 months to the one I dreamt of my whole life”

In this quest I learned a lot from Ronan about nutrition, sleep (although I have a Ph.D. in biochemistry) and in combination with the Wildfit program, the results came quickly… Read More

Aviram Trachtenberg

Research Assistant

Beersheba, Israel

What To Expect From Your 10x Total Body Upgrade

You’ve Upgraded Your Strength & Muscle MassYour use of adaptive response-optimized exercises has taken you to an impressive level of strength and muscle mass. And whether you’re lifting weights, enjoying outdoor activities with your loved ones, or even just carrying groceries – your body now allows you to get more out of everything you do.
You Love How You Look – Clothed Or NakedYou now know exactly how to exercise and how to eat in order to sustain your desired body: whether it’s a lean, athletic physique, a more muscular look, or anything in between. You’re amazed to have seen your physical appearance transform in ways you’ve never seen before – all in just minutes of exercise a week.
You Look & Feel Younger Than EverOne of the most rewarding ‘side effects’ of your 10x training is that it has turned back your biological clock. While the vast majority of people lose muscle mass as they age, you’ve restored and even upgraded yours – which has improved all your biomarkers of aging, including your body composition, cardiovascular fitness, genetic expression, and more. The result is you look and feel more youthful now than you did even years ago.
You’ve Increased Your LongevityYou now have a solid foundation for extraordinary strength, mobility, and overall wellness well into your golden years. By conditioning your body with 10x, you’re ensuring you can retain your balance, carry your body weight, move around unencumbered, and enjoy a high quality of life for decades to come.
You’re Ready For AnythingYou’ve successfully optimized all five aspects of your body’s fitness: muscular strength, muscular endurance, body composition, cardiovascular endurance, and mobility. In plain English, this means you can do more, get more done, tackle any challenge, and live life on your own terms, without ever missing out or getting prematurely exhausted.
Your Endurance Has MultipliedYou’re now enjoying greater levels of the two types of endurance: cardiovascular and muscular. Your cardiovascular endurance, gained through 10x’s circuit exercises, enables you to move and stay active longer, even in high-intensity activities like running or swimming. While your muscular endurance allows you to lift heavier weights, and put greater strain on your muscles while exercising or doing daily activities, with minimal fatigue.
You’ve Improved Your Athletic AbilityIn addition to all the benefits 10x has imbued on your athletic ability, you’re also enjoying another rewarding perk: more bandwidth and vitality to focus on mastery of your favorite sports or physical activities – like improving your yoga or martial arts technique, or improving your tennis swing. The result is better skills and performance in anything you set your mind to.

Stories on Gaining Strength

“In 6 months my leg muscle strength increased by 264%. I can do 12 standard repetitions of leg press now at 190kg”

I became an amputee (Right Below Knee) February 2020. Before I discovered 10X last year(September2020), I was 33 yrs. old experiencing Muscle Atrophy of my leg muscles because of decreased mobility from long hospitalization that mostly seated on a wheelchair for 1 year and 3 months. I st… Read More

Lawrence Tuazon

Department Manager

Fukuoka, Japan

“At my 47 years old, I feel like I am at the best time of my life, I feel more confident and stronger mental and physically than when I was at my 20’s”

10X- AN INTEGRAL FITNESS PROGRAM THAT HAS EXCEED MY EXPECTATIONS 💯🏋️‍♀‍ I’m Nadya Veliz from Mexico, a woman very enthusiastic who enjoys to learn new ways to do things, a world trotter, I love authenticity in people and I enjoy to be in a multicultural environment, embracing the best on… Read More

Nadya Veliz

Vice-president of Deportes LUTECIA

Celaya, Mexico

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“Finally, I love my body and I feel unstoppable”

My top 3 insight was all about the science behind health and fitness as everything is connected. For me was important to know the why as well to see the big picture from different angles…. Read More

Szimonetta Banai

FOH Supervisor

London, United Kingdom

Ronan was the first place winner (out of 11,000) at Viper Challenge, the largest obstacle circuit race competition in Asia. Pic top right: Ronan working out with Monique Schuldt, part of Mindvalley’s Health & Fitness team. Bottom Right: Lorenzo dedicated himself to create the shortest and most effective paths to profound personal transformation.

The Curriculum

Explore The 10x Curriculum

10x is a 12-week online total body transformation program. In this time, you’ll join Lorenzo and Ronan for just minutes a day as they guide you through the core exercises for activating your adaptive response mechanisms, engaging your muscles – and permanently transforming your health & fitness in just 15 minutes of working out, twice a week.

10x is easy to follow and accessible for people of all ages, genders, lifestyles, and fitness levels (although we do recommend you start with a baseline level of moderate health & fitness for your age).

You don’t even need a gym membership: all 10x exercises can be performed either at home or at the gym.

10x is divided into three phases, each with its own distinct focus. The program’s ultimate goal is to empower you with a deep understanding of your body’s fitness mechanisms – so that even after the initial 12 weeks, you can easily lock in a lifelong habit of optimized weekly exercise, eat and rest right, and even target specific areas of your body for more focused gains.

Part

The Warm-Up (Week 1)

Your 10x journey begins with an introduction to the core exercises and philosophies you’ll use throughout the program to transform your body and your fitness. You’ll also get a clear perspective on your current fitness level, and how to safely and efficiently transition from where you are, to where you want to be.

Highlights include:

The 6 core exercises of the 10x methodology: these highly optimized exercises are designed to engage multiple muscle groups at the same time, and rapidly trigger your body’s adaptive response – so you get breakthrough results in a fraction of the usual time.
The right way to work out: explore concepts like form, breathing pattern, and tempo to get the most out of each exercise you do, and greatly minimize your chances of injury.
The 10x body assessment: take this assessment to gain an accurate measure of critical biomarkers like your body fat percentage and body composition, so you can take a personalized approach to your body transformation, and enjoy the best possible results.

Part

Phase 1: Your Transformation Begins (Week 2 – 4)

In your first phase of 10x, you’ll begin using the essential exercise routines for triggering your body’s adaptive response in just 15 minutes a session, twice a week. You’ll also discover how to harness nutrition, muscle growth mechanisms, and other supporting concepts to optimize your workouts and accelerate your results.

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Highlights include:

The 10x Big 6 routine: discover how to apply 10x’s 6 core exercise in your bi-weekly workouts, in a way that fits your objectives and current fitness level. You’ll also be shown exactly how and when to increase the intensity of your training as you get stronger and fitter.
How to eat for fitness (and enjoy it): eating the right food and supplements to support muscle growth and recovery isn’t rocket science – and as you’ll discover, it doesn’t have to be torture either. In fact once you know how, you can still enjoy all sorts of food, without sacrificing on your macronutrients or fitness goals.
The subtle (but crucial) differences in male vs female training: there are a lot of ‘rules’ surrounding how men and women should work out. Here you’ll discover why most of them are myths – and what you should be doing to optimize your results for your gender.
The right way to increase your weights: how to apply the progressive overload and sequential recruitment principles to safely and efficiently strengthen your muscles, and your overall fitness through the optimal level of weight and set + rep increases.
And much more.

Part

Phase 2: Sculpting Your Dream Body (Week 5 – 9)

Once you’ve gained a strong foundation for your fitness, it’s time to take it to the next level. Here you’ll go deeper into specific muscle groups, daily rituals, workout intensity, and other advanced concepts for optimizing the results you enjoy from exercise, and minimizing the time it takes to get it done.

Highlights include:

Want a nicer chest? A firmer butt? More sculpted arms or legs? Learn 9 additional optimized exercises that cover all your muscle groups, and give you the freedom to sculpt your body according to your aesthetic and strength preferences.
Advanced intensity techniques for greater strength: these special techniques are like a nitro boost in a car, rewarding you with exponentially better gains in a small window of time.
How to burn fat & gain muscle at the same time: you won’t have sculpted abs if you’ve still got a little too much fat around your belly. Discover the optimal way to burn fat while gaining muscle, without any of the typical calorie counting, carb cutting, or starvation.
The big lie about ‘toning’: why the common approach to lifting light weights to ‘tone’ your muscles simply doesn’t work – and what you should be doing instead if you want that coveted lean, slim & strong look.
And much more.

Part

Phase 3: Living Your 10x Lifestyle (Weeks 10 – 12)

In your final phase, you’ll take everything you’ve learned about optimal exercise and its supporting habits – and turn them into a sustainable, rewarding, easy-to-follow lifestyle that fits beautifully with your schedule and your personal fitness and aesthetic goals. You won’t even need the 10x program once you’ve reached the end of this phase, because your entire approach to fitness will be so intuitively ingrained in you, that it comes naturally.

Highlights include:

Personalizing your perfect 10x workout: you’ll be guided through each step of designing a personal workout and nutrition plan customized to your fitness goals and your lifestyle (the kind you’d normally pay a personal trainer and nutritionist thousands of dollars for – but far more effective).
Optimizing your recovery window with sleep: now that you’ve gained an unshakable foundation in nutrition, you’ll discover how to use sleep to improve your body’s efficiency in strength and muscle mass development – so you can upgrade your physique even when passed out.

Safety, Results, Practicality: The 10x Promise

Here’s how 10x guarantees the three most important elements of any workout program

Uncompromised SafetyInjury is one of the major reasons people don’t experience sustainable results with the average workout program. 10x greatly reduces your risk of injury by focusing on slow movements, and conditioning you to practice the right breathing and form.Secondly, because you’re only working out twice a week, your body is constantly in its optimal recovery state – so you don’t experience anywhere close to the damaging wear and tear that comes with spending hours a week in the gym.
A Results-Focused ApproachThe entire 10x approach is designed to give you the best possible results in minimal time. Through 4+ years of optimization and research, we’ve removed every single unnecessary element of resistance training, so you’re focused only on the exercises and movements that efficiently trigger your adaptive response (and of course, without compromising on safety).
Practicality For Any LifestyleWith 10x, you only need two 15-minute workouts a week. This gives you the freedom to enjoy the benefits of optimal exercise at any time of day – whether it’s in the morning, the evening, or even on your lunch break.And since every 10x exercise can be performed either in the gym or at home with basic equipment, you can exercise consistently without expensive gym memberships, and even when you’re traveling or on the move.

Click ‘Join The Program’ To Start

What You Get When You Select Single Program:

Lifetime access to the complete 10x program for total body transformation in just two weekly 15-minute workouts
12 weeks of easy-to-follow coaching with Mindvalley’s Health & Fitness team: Lorenzo Delano & Ronan Oliveira
Detailed instructions for performing all the core 10x exercises, including exercises for strengthening your body parts and muscles of choice

Smartphone App (Apple or Android) to learn on the go
Desktop Version, iPad app and Apple TV
Lifetime Access to the 10x Online Student Community

Lorenzo Delano & Ronan Diego de Oliveira – 10x Fitness: Sample

Here’s What You’ll Get in Lorenzo Delano & Ronan Diego de Oliveira – 10x Fitness

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Lorenzo Delano & Ronan Diego de Oliveira – 10x Fitness

Lorenzo Delano & Ronan Diego de Oliveira – 10x Fitness

If Vishen’s 70+ Year Old Dad Can Do It, So Can You

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Here’s What You’ll Get in Lorenzo Delano & Ronan Diego de Oliveira – 10x Fitness

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