{"id":30027,"date":"2022-10-06T10:34:44","date_gmt":"2022-10-06T02:34:44","guid":{"rendered":"https:\/\/blog.mindvalley.com\/?p=30027"},"modified":"2025-01-28T19:21:33","modified_gmt":"2025-01-28T11:21:33","slug":"an-introduction-to-10x","status":"publish","type":"post","link":"https:\/\/www.mindvalley.com\/blog\/an-introduction-to-10x\/","title":{"rendered":"10X Fitness: Mindvalley\u2019s revolutionary science-backed program"},"content":{"rendered":"\n

With the modern \u201cgo, go, go\u201d lifestyle, it\u2019s a wonder how anyone has the time to keep up their fitness regimen. If you sign up with an instructor, you\u2019re dedicated to at least an hour. And if you’re doing it on your own, then there\u2019s a motivation factor to get the most out of your workout.<\/p>\n\n\n\n

For these good reasons, is there a way to get the best of both worlds?<\/p>\n\n\n\n

Introducing 10X Fitness<\/strong><\/em>, Mindvalley\u2019s revolutionary program to help you transform your overall health, fitness, and longevity.<\/p>\n\n\n\n

Like any personal growth<\/a> enthusiast knows, it pays to look after your body and mind. After all, the physical body is the temple of the soul.<\/p>\n\n\n\n

What is 10X by Mindvalley?<\/h2>\n\n\n\n

With 10X, you won\u2019t work out hard; you\u2019ll work out smart<\/em>. This program goes beyond physical training, exploring the realms of nutrition and sleep to optimize your fitness journey. Moreover, because it only requires an investment of around 30 minutes per week, it\u2019s designed perfectly for busy people seeking to uplevel their health and longevity.<\/p>\n\n\n\n

That\u2019s right\u2014two 15-minute full-body workouts<\/a> per week are all you need to change your body composition and maintain optimal strength and fitness levels. And the program is for eight weeks.<\/p>\n\n\n\n

How does that even work? Shouldn\u2019t fitness be a daily commitment? Yes, if you\u2019re only focusing on certain body parts, like your arms<\/a> or your glutes<\/a>, or if you\u2019re into cardio exercises.<\/p>\n\n\n\n

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Fitness goes beyond the physical body\u2014it\u2019s not all about getting that six-pack or muscley arms and legs. A strong, energetic, fit body has more mobility, more capabilities, less disease, and more potential in life.<\/p>\n\u2014 Ronan Diego, Mindvalley\u2019s head of Health & Fitness and trainer of the 10X<\/em> Quest<\/cite><\/blockquote>\n\n\n\n

The basis of 10X is to utilize the evolutionary mechanisms of your primal human body. Not only that, it covers your nutrition and sleep habits to uplevel your fitness\u2026tenfold.<\/p>\n\n\n\n

By tapping into your body\u2019s ability to continually adapt to highly intensive environments and activities, you unlock your fittest, healthiest, strongest, most mobile body possible.<\/p>\n\n\n\n

What\u2019s the science behind 10X?<\/h3>\n\n\n\n

The goal of 10X Fitness is to achieve the highest possible muscle fatigue and the highest workout effect. To do so, it activates the adaptive response, which is your body\u2019s appropriate reaction to environmental stimuli.<\/p>\n\n\n\n

This innate response can be traced back to prehistoric humans, who had to escape their predators. However, modern times don\u2019t call for being chased by lions, bears, or whatever danger lurks around, so in the case of 10X Fitness, the environmental stimulus is your workout.<\/p>\n\n\n\n

The concept here is to push the muscles beyond their actual performance limit to the point that they can no longer complete another repetition. <\/p>\n\n\n\n

This is called \u201cmuscle failure\u201d\u2014a momentary overload on the muscles so it adapt by growing more and bigger muscle fibers. And it builds up muscular strength and increases the efficiency of handling metabolites for better endurance.<\/p>\n\n\n\n

A 1997 study<\/a> by Professor Izumi Tabata was one of the first ones to draw attention to these short-burst exercises. The research looked into the metabolic profile when subjects trained at 170% of their maximal oxygen uptake (VO2<\/sub> max) and 20% of their VO2<\/sub> max in bouts of 20-second and 30-second bursts, respectively. The results showed significant improvement in both anaerobic and aerobic energy, increasing the speed of their muscles as well as their endurance.<\/p>\n\n\n\n

Numerous studies have followed, bringing in more data to demonstrate the benefits of doing adaptive response workouts like 10X Fitness.<\/p>\n\n\n\n

\"Ronan
Ronan Diego and Monique Schuldt, trainers of Mindvalley’s 10X Fitness<\/em> Quest<\/figcaption><\/figure>\n\n\n\n

Who can benefit from 10X Fitness?<\/h2>\n\n\n\n

Short-burst exercises have long been used by professional strength athletes and bodybuilders. But if you\u2019re neither of them, can you benefit from a 10X workout? <\/p>\n\n\n\n

The answer is yes. Indeed, <\/strong>everyone<\/em><\/strong> can benefit from it.<\/strong><\/p>\n\n\n\n

Regardless of your age, lifestyle, body type<\/a>, or fitness level, there are a number of advantages to doing a fitness program that\u2019s focused on adaptive responses. In fact, the researchers of a 2020 study<\/a> published in Circulation<\/em> found that these kinds of exercises impact 80% of the body\u2019s metabolites, a substance necessary for metabolism. That can improve metabolic and cardiovascular functions, including insulin resistance, oxidative stress, vascular reactivity, inflammation, and longevity.<\/p>\n\n\n\n

Other benefits include:<\/p>\n\n\n\n