Since my original review of 21 Day Fix program exploded with over 280 comments, I thought it might be time to answer some of your most frequently asked questions all in one place.
Then as I began writing this post, I quickly realized it could end up being 10,000 plus words, and for that reason, this is going to be a two-part post.
This post will go over the 21 Day Fix most frequently asked questions related to the workouts.
While I understand this may not cover everything and will most likely be expanding at some point, I hope this post gets people immediate answers and not have to wait for a comment back.
And of course, if there’s a question you still have after looking through these 21 Day Fix FAQs, please leave a comment below.
And just as a reminder, I am neither the creator nor producer of this popular at-home workout program. These questions and answers are based upon my personal experience with the programs and from the people I have coached.
Here they are in no particular order.
Q. Do I have to do the workouts?
A. While it is said diet accounts for 60-80% of your results, exercise is also a crucial component to your overall health and well-being.
If you do your own exercise program or go to the gym everyday and just want to follow the 21 Day Fix diet with the containers, please take a look at the Portion Fix. The Portion Fix is basically the program without the workouts.
If you believe the workouts are going to be overly intense for you to begin with, but you’d like to do them in the future, I would suggest ordering the complete program with the workouts to save money in the long-run. Then, begin with a walking program and then start to slowly incorporate some of the easier workouts like Yoga. Follow the workout to the best of your ability and make use of the modifier – they are there for a reason!
So to be brief, yes you should be doing the workouts as this is how the overall program and eating plan was designed to be followed to get you the best results.
Q. Can I do the 21 Day Fix workouts and go to the gym?
A. I would advise against following the program and going to the gym, at least if you’re an exercise newbie. When you do both, you could risk overdoing it, which can actually prevent you from getting the results you want, rather than help you get the results you want quicker.
The program is designed to get you into the habit of daily exercise and is 7 days a week. Not all of the days are as intense as others as the lesser intense workout days give your body time to recover.
Remember, your body is not changing during your workouts. Change comes when you are resting and recovering. The workout is the stimulus.
Also, if you are following the diet exactly as it’s prescribed, the eating plan assumes you are only doing the 21 Day Fix workouts only. This means if you do add extra workouts, you may need to add a container or two. Remember…always listen to your body.
Q. I have “x” injury, will I be able to do this program?
A. I am not a doctor or a medical profession. If you have a concern about a medical condition, I suggest talking to your health care professional before beginning any new exercise program.
If your doctor asks what type of exercise the 21 Day Fix workouts involve, you could tell them this:
The workouts are ½ hour each. Some days are cardio-based workouts, other days a strength-based and there are also Pilates and Yoga workouts. There are modifiers who show less intense and low impact versions of each exercise, so it is not crazy like P90X or Insanity.
And above else, if you feel pain, stop the exercise immediately, and then modify or walk it out. If it is muscle burn, keep pushing!
Q. I’m “x” amount overweight will I be able to follow the workouts?
A. We all have to start somewhere. If you are injury free with no major illness or disease, you should be fine. Just take the workouts at your own pace, take it a day at a time, and you will start to see improvements in energy and endurance before you know it.
Once again, when in doubt, nothing can replace the advice of a health care professional.
Q. At what time should I do the workouts?
A. You should do the workouts at a time that is most convenient for you. That is always the best time to work out.
And scientifically speaking, there is no clear best time as studies are often contradictory. Yes, people may burn a few more calories working out in a fasted state in the morning, but that same person might burn more calories by working out later in the day when they have more energy to put into their workouts.
That being said, working out in the morning before the day gets hectic is often the most convenient time for the majority of people. So, if you struggle to get in your workouts in or if something always seem to come up, maybe get up a little earlier to get your workout taken first thing.
Make the workouts a part of your daily schedule. Put them in your planner, and that way, you won’t make excuses!
Q. What should I do when I finish 21 Day Fix program?
A. You have completed three weeks of the 21 Day Fix, congratulations! But don’t stop now! The 21 Day Fix is such a well rounded program you could literally follow it for life by just beginning over again.
Here is what I suggest: Reassess where you are at.
- Are your goals the same as when you began?
- Do you still find the workouts challenging?
- Are you getting bored with the workouts?
- Do you want to take it to a more extreme level?
Take a look at these questions and then decide if you want to do another round of the 21 Day Fix or move on. For instance, if you love Autumn, but want to update the workout intensity, you should definitely take a look at the 21 Day Fix Extreme program to take your workouts up a notch.
I have coached people who continuously cycle through the 21 Day Fix program. When their day 21 ends, they are on day 1 again. I also have another person who found 21 days on, 7 days off, and then repeat the program again works amazing for them.
What you do after is entirely up to you. Just be sure to keep with the healthy lifestyle choices that the 21 Day Fix teaches. You can always contact me if you need help deciding on what program would next be best for your goals.
Q. How heavy of weights do I need?
A. It depends upon your fitness level. For beginner’s, I would recommend a 3 lb , 5 lb , and 8 lb pound dumbbell set like this one for women. For beginning men, 5 lb, 10 lb, and 15 lb pound dumbbells to start. Intermediates and advanced should add 5-10 ibs to those numbers.
Q. How long are the workouts?
A. Each workout is around thirty minutes in length. They are short but intense, a great workout without wasted time.
Any More Questions?
If you have any questions or additions regarding specifically the 21 Day Fix workouts, please leave a comment below.