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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 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.
If I do the Power Fix Extreme (the bonus workout) on the same day as Plyo Fix Extreme (Mondays) will I be overtraining? Can I do two a day? Or should I just stick to the schedule and do one per day?
Hi Portia, If it is your first time through I would just do the single workout. If on week 3 you are feeling pretty goody, you could then add in the second workout like you said. It is pretty hard to over train, but over extending yourself when beginning often leads to burnout which is no good either.
I am doing 21 day fix and want to lose about 30 lbs, I’m 49 and weigh about 173lbs my height 5’4. My question is should I just do cardio and if I choose to continue doing the 21 day fix should I not be doing the weights with the program until I lose the pounds?
Thank you Bethany
Hi Alana, You should follow the schedule of the workouts how they are laid out. The strength training workouts are just as important as the cardio based workouts all the workouts have a metabolic aspect to them.
Hi! I finished my first round of the 21 day fix. I saw great results, but I wanted to see even better results, so I decided to do the 21 day fix extreme…And, here I am. I finished the first round of the 21 day fix extreme. The extreme workouts were really extreme! I had to pause the DVD and take longer rest breaks! I had to modify the exercises and do the first 30 seconds the PLYO exercise and then the weight exercise. If I had it done the way Autumn is performing, I could have not fished the 60 second exercise. Can I modify the workout this way and still burn a good amount of calories? Also, even tough most exercises last only for 30 seconds (PLYO and other jumping exercises) my legs were tired after 10-15 seconds and I couldn’t finish it. Is it going to get easier in round 2,3 ? Can I switch back to the regular 21 day fix and still see results?
Hi Kristina, It will get easier as your body adjusts building more strength and stamina. And, yes you can repeat the original and still see results and progress.
Thank you for your response Bethany.
Am I still burning the same amount of calories when I do the PLYO and the other jumping exercise before the weight exercise? I mean, I am doing all the same exercises as Autumn does, but when she does the weight exercise, I’ll do the jumping exercise and vice versa.
Thanks
Hi Krissi, There is a lot of debate of which is better to do first cardio or weights. I don’t think it is going to make a much of a difference as far as calorie burn.
Hi Bethany,
I have just finished my second round of 21 day fix and am planning to do another round but wanted to mix it up. Possibly doing doubles with running for weight loss or turbofire. I was reading pg 76 of the book and it suggests to increase your calories if you increase the workouts but it also says “for maintenance” I am still trying to lose weight. Should I stay at my same calorie bracket or increase? I’m currently 143lbs down 12lbs in 2 rounds.
HI Sarah, This is probably something that you are going to have to play with as you go. If you feel like you can’t put your all into the workouts, increasing your calories or reducing your work load should help. Congrats on the first two rounds success.
Hi, i have a question. I have been doing medifast diet on and off for around 2 years and am looking to switch over to 21 day fix but with medifast you really only eay between 700 to 1000 per day. I am currently 250 and want to know if i have to stay ij my calorie bracket or can i do whatever calorie bracket work for me. 2000 calories feels like a lot when i have only been eating around 900 a day?
Hi Tiana, This is a hard one for me to answer, it would probably be best to speak to a nutrition specialist. Eating such a low amount for such a long period could have messed with your metabolism. A specialist may recommend that you up your calories by 20-50 each week until you reach the correct calorie target. Good news is as you incrementally increase your calories higher, you will likely find that you begin to lose more weight with the additional calorie intake.
I just started the 21 day fix and I’m on the 3rd workout but my legs are so sore to the point where it hurts to bend and stuff should I still do the lower fix for today or do a different workout like pilates or yoga?
Hi Joanie, You know your body best and if you feel like you need a rest day or to do a less intense workout I would. If you do decide to try the leg workout your muscle soreness should dissipate as you get blood flowing to the muscles.
My laptop doesn’t have a DVD player. Is there an on-line medium that I can access the videos through?
Hi Vivian, Yes, you can stream the workouts online with Beachbody On Demand. Here is the link to read more about or send me an email and I’ll send you a link to check it out.
I have torn my meniscus off the one side of my knee, the orthopedic said not weight bearing exercise. With years of pampering my knee I have avoided surgery. I have started the 21 day fix exercises and can do all modified move but I still have a problem with the surrender. Can you suggest another move.
Hi Cheryl, Maybe another leg move from the workout program, surrenders are very unique and are a common problem move for people.
I bought 21 day fix extreme not knowing the difference. But out of shape and over weight. Can I still start with this video and lose weight?
Hi Aaron, Yes you can start with the Extreme version, just modify if you need to and take the workouts at your own pace.
Hello Bethany im 48 years old and i do consider myself to be fit but was wondering if you can help me.. i want a program that will help me eat all the right things and also to help me build muscle, i work out now 4 times a week but im only 115 pounds i would really love to get to 125 anyway do you think the 21 day fix extreme program will work for me also shakeology.. thank you for any info..
Hi Rosemarie, The program can be used when you are looking to increase weight to, but you need to go up container levels instead of down. I have a blog post here that explains how to make the container adjustments.
I am a cyclist currently training for a century ride. It requires hydration and nutrition which is not on the 21 day fix approved list. Such as gu brew for the hydration and jelly beans etc. will that be ok? And also, when I am burning on average 3000 calories on a ride do I get to out that back in or still only eat the container amounts allowed?
Hi Rakel, I’m sorry, I’m really not not familiar with the sport of cycling and probably can’t be of much help.
In what order should I do the exercises?
Hi Dana, you should always follow the program’s workout calendar to get the best results. Hope this helps! Bethany
Hello Bethany,
I am just beginning this program and looking forward to becoming healthier. I am ashamed to say that I weigh 420 pounds. So heavy in fact that I can not have knee replacement surgery. It was suggested that I have lap band or stapling surgery. But I am choosing 21 day fix.
I understand intensity is very important with exercising. My question for you would be how to get the intensity when I can not move quickly with two arthritic knees? Thanks Bethany.
Hi James! First, never be ashamed of where you are now – the most important thing is that you’re ready to move forward in the right direction – without risky surgery…congratulations!!! The 21 DF portion control system will help you learn proper portion control, which should help you immediately start shedding pounds. The trick to following any exercise program is to do the workouts at your own pace – don’t worry about how fast they’re going, how much weight they’re using, or how low they’re squatting. Follow the modifier for now, and if you have trouble keeping up, or if anything hurts, stop immediately, reassess, and continue on once you feel comfortable. I like to march in place, walk it out or pause the video when I can’t keep up. As long as your doctor has given you the thumbs up for exercise, you should be okay as long as you’re not doing something that’s going to kill your knees like low lunges and squats. And always remember that you will get there with time – don’t be discouraged how you do when you’re first starting out. I hope this helps, but if you have any other questions, just ask. Good luck and remember you can do this!!! Bethany
Hi,
I’ve been on 21 Day fix for 3 rounds now… very happy with the results. Over 18 inches lost in hips and waist alone !! Its working great for me. Being 70 lbs overweight when I started this makes me very happy :) Lost 19 lbs , and gained a lot of my muscles back :)
I have one problem the Cardio Fix. I’m fine with the Total Body Cardio. I have to make extra time between each and every exercise because I cant breath. I do have asthma ( very mild), But none of the other work out give me a problem. Can I just drop that routine and do Total body Cardio twice, or with it mess up the diet?
Hi Shawn, That should be fine. And. congrats on how far you have come.
Hi,
I have interstitial cystitis, which is a bladder condition that has an irritated bladder with ulcers. I have also had prolapse surgery in the past two years. I am wondering about doing an alternative exercise in place of the one that comes with it. Planks and sit ups are not recommended for me because of that. What would you advise for the best exercise for me to accompany this 21 day fix?
Hi Deb, Did your doctor propose any alternative exercises or did they just tell you what you should not do.
Hi, I am new to your blog and I am loving it :)
I wanted to ask you what should I eat before I begin my morning workout??
Hi Prateeksha, You can train in a fasted state or you can have a small snack like an orange. Everyone is a little different when it comes to eating before their workouts, it is kind of one of those things that you have to experiment with and find what works best for you.
Hi Bethany,
I have done 6 rounds of 21 day fix and loved it, but was needing a change. I recently began Insanity but have been sticking with the 21 day fix eating plan as this is what I know best. Should I be changing or adding any containers? Ive been searching online, but can’t seem to find an answer.
Thanks
Hi Chelsea, If you are losing weight to quickly or feel you need more energy for your workouts you can add in containers. The Max:30 eating guide does use the containers and it looks similar to the 21 Day Fix plan.
Hi Bethany, Does it matter what order you do the 7 workouts? Do you have to follow the order on the DVD?
Thanks!
Hi Melissa, Yes, there is a workout schedule to follow. You’ll want to follow the program workout schedule as it is designed as it will work different body parts and break up the cardio workouts and recovery workouts.
Been thinking about trying 21 day fix. I exercise all the time, but I’m one of those people who does really good with my diet and then gradually I fall off and eventually have to get back with a program to get back on track. I’ve been finding that my old programs are not working any more (weight watchers points, counting calories), partly because I think I’m bored because I’m having trouble sticking with it, but also I believe due to the amount that I like to exercise, I’m finding that anymore I’m starving on them. So been wondering if 21 day fix is for me to kind of jumpstart my diet with dropping my holiday weight and getting me back on track with helping me clean up my diet a bit. So wondering about trying this, but also I like to lift weights with a partner so wondering can I do the exercise program and still do the weights as well? What would be your take on that?
Hi Peggy, The 21 Day Fix workouts do include weight training exercises so you would not need to add additional weight training. Bethany
Hi I am wondering if I should buy the full program or start with the portion fix first. My main focus is getting my eating under control, once I figure that out I would like to add in some work outs but I have plenty of workouts at home. I also have a gym membership. Would you still recommend I get the 21 day fix? Or should I get the portion fix? does the portion fix follow the exact same guidelines?
Ho Marissa, In the long run getting the complete 21 Day Fix program would be cheaper other wise you would be paying for the portion control plan twice. I’m not 100% sure if the portion fix and 21 say fix portion control, but I believe they are from what I have read. Bethany
Hi I have recently started the 21 day fix program. I use my heart rate monitor during the workouts and only burn about 200-350 calories. In the book Autumn accounts for a deficient of 450 when calculating calories. How do you adjust for this in the food uptake?
Hi Lauren, I would not worry. The heart rate monitor tracks the calorie burn during your workouts, but your metabolism will remain elevated after your workout is finished, burning more calories than you otherwise would. Bethany