The OSX team

Bodyweight, dumbbell and full gym options. Every workout says what it needs before you start.

What equipment do I need?

First off, you're probably not doing anything wrong. Forget the scale for a moment, then check the basics.

Why am I not losing weight?

A higher calorie target can feel strange if you're used to thinking that eating less always means better fat loss.

Worried Your Calories Are Too High?

We don't recommend protein powder as part of your everyday nutrition. Get your daily protein from real, whole foods instead.

Do I need protein powder?

Fat loss is not about staying in a calorie deficit forever. At some point your goal may shift from losing fat to maintaining your progress.

Deficit vs Maintenance: When Should You Switch?

It is common for one side of your body to feel stronger or more stable than the other.

Why Does One Side Feel Weaker?

You do not need to hit a specific step target every day. Use walking as active rest.

How Much Should You Be Walking?

Muscle soreness is common, especially if you are new to training, returning after a break, or doing movements your body is not used to.

How Long Should Muscle Soreness Last After a Workout?

If your digestion feels different after changing your diet, start by looking at the basics before making any big changes.

Why Has My Digestion Slowed Since Changing My Diet?

Real food first. Magnesium and electrolytes are the ones worth considering. Everything else comes after your food, sleep and training are in order.

What are your thoughts on supplements?

Once you feel better, the goal is not to make up for missed workouts. Recover first, make the first session easier, then continue your program.

How should I return to working out after being sick?

OSX keeps training simple. A clear plan, enough resistance to challenge your body, and steady progress over time.

Why do we train the way we do on OSX?

No. What you get from dumbbells at home is a toned, strong, defined look.

Will I get bulky from dumbbells?

Yes, if the intensity is honest. Feel fresh at the end? Heavier weights, not longer workouts.

Is 30 minutes enough?

Rest days are where the muscle gets built. Don't skip them and don't fill them with more training.

Do I need rest days?

Don't push through it. Muscle burn is fine. Sharp joint pain is your body telling you to stop.

Something hurts when I train

Visible change takes 8 to 12 weeks of consistent training plus a calorie deficit. Not a perfect 12 weeks, a consistent one.

When will I see results?

That's life, not failure. The program waits for you: stopped on day four, continue on day five.

What happens if I miss workouts?

Oliver's FAQ's

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