Understanding 10X Fitness: A Therapist’s Perspective

4 min readNov 6, 2023

As someone who counsels individuals on the importance of integrating healthy habits into a balanced lifestyle, I have often encountered the struggle many face in committing to fitness regimes that demand significant time and energy — resources that are already in short supply for many.

The 10X Fitness program by Ronan Diego de Oliveira presents an intriguing proposition that warrants a closer examination.

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The Promise of Efficiency

The fundamental proposition of the 10X Fitness program is deeply attractive: achieve a permanent body transformation with just two 15-minute workouts a week.

It’s a bold statement that challenges the traditional, time-consuming fitness paradigms.

The program asserts that by harnessing the adaptive response — our body’s innate mechanism for rapid development — it can deliver substantial results efficiently.

The Science Behind the Program

10X Fitness is grounded in the concept of the adaptive response, a mechanism that has its roots in our evolutionary history.

It’s the body’s way of adapting swiftly to demands for survival, such as outrunning predators or navigating treacherous environments.

In today’s context, the program claims to safely trigger this response through targeted exercise that optimizes intensity, resistance, and muscle tension.

Program Design and Accessibility

Ronan Diego de Oliveira, along with co-creator Lorenzo Delano, have designed a 12-week comprehensive program that is not confined to the gym.

They promise a regimen that is accessible to individuals of varying ages, lifestyles, and fitness levels, and that can be performed at home with minimal equipment.

The curriculum is divided into three phases, each with a specific focus, ultimately aiming to instill a deep understanding of one’s own fitness mechanisms.

The Creators

Lorenzo Delano’s background as an educational psychologist and exercise physiologist, combined with Ronan Diego de Oliveira’s experience as Mindvalley’s Head of Health & Fitness and a TEDx speaker, lends credibility to the program.

Their personal narratives and professional accomplishments provide a reassuring backdrop to the 10X Fitness philosophy.

The Therapeutic Angle

From a therapeutic standpoint, the appeal of 10X Fitness lies in its potential to fit into the lives of those who may feel overwhelmed by traditional fitness commitments.

The emphasis on short, intense workouts could mitigate common barriers to regular exercise, such as lack of time or motivation.

Furthermore, the inclusion of science-based nutrition, rest, and lifestyle guidelines suggests a holistic approach to wellness.

The Initial Stride: The Warm-Up (Week 1)

Embarking on a transformative fitness journey begins with preparation, both mental and physical.

The first week of the 10X program serves as an orientation to the core exercises and foundational philosophies that will guide you through your journey.

Key Aspects:

Introduction to six core exercises designed to trigger your body’s adaptive response.
Emphasis on proper form, breathing, and tempo to enhance effectiveness and reduce injury risk.
A comprehensive body assessment tailored to inform your personalized fitness plan.

The Foundation: Your Transformation Begins (Weeks 2–4)

As you progress to the first phase, you will delve into the essential routines.

This period is about igniting your body’s adaptive response within the succinct span of two 15-minute sessions per week.

What You’ll Learn:

Execution of the 10X “Big 6” routine, adaptable to your fitness level and goals.
Nutritional strategies that complement muscle growth and recovery, with a focus on balance and enjoyment.

Advancing the Journey: Building Your 10X Body (Weeks 5–9)

The middle segment of the program is where you begin to see significant changes.

This phase introduces more nuanced exercises and techniques to sculpt your body and enhance muscle strength.

Developments Include:

Tailored exercises targeting specific muscle groups for personalized aesthetic and strength outcomes.
Advanced techniques to maximize gains and fat burning strategies that eschew conventional dieting myths.

The Culmination: Living Your 10X Lifestyle (Weeks 10–12)

In the final phase, the program aims to transition from structured guidance to intuitive, self-directed fitness as a lifestyle.

Final Steps:

Crafting a personalized workout and nutrition plan that resonates with your goals and routines.
Utilizing sleep to boost muscle development, highlighting recovery’s role in physical transformation.

Therapeutic Insight

From a therapeutic perspective, 10X Fitness is not merely about exercise; it’s about cultivating a lifestyle that respects your body’s innate capabilities and your personal and professional commitments.

The program’s phased approach facilitates a gradual but steady progression towards autonomy in maintaining fitness and wellbeing.

The 10X Fitness program presents a structured yet flexible path that encourages personal agency in health and wellness.

Should you consider this journey, do so with mindfulness and perhaps guidance from healthcare professionals, ensuring it aligns harmoniously with your unique life circumstances.

Final Thoughts

10X Fitness, with its promise of efficiency and adaptability, offers a compelling alternative to conventional exercise routines.

As a therapist, I would advise anyone interested in this program to approach it with an open yet critical mind, and to always consider personal health conditions and fitness levels.

Further Exploration

For those curious about the 10X Fitness approach, additional resources are available:

To learn about the program itself: 10X Fitness Program
To explore the free masterclass: 10X Fitness Masterclass

Embracing a new fitness regime is a significant step, one that has the potential to transform not just the body, but also the mind.

It is a journey worth embarking upon with care, intention, and a clear understanding of one’s goals and capabilities.

The pursuit of fitness is a deeply personal one, blending science, self-care, and the art of routine.

It is my hope as a therapist that whichever path you choose, it leads you to a place of health, vitality, and joy.