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.
Hi
I have started 21 day fix and have lot of weight to loose around my mid section. I wanted to start 10 min fix for abs along with everyday workouts. How many days a week should I do 10 min fix for abs?
There is no set amount of time. Once or twice a week should be plenty.
Hello 😊 Thank you so much for your blog!
So I have started the 21 day fix real time, I am loving it, I am at the end of week one. I am wondering, you know how every week will get harder and harder, well I feel like I might not be ready for the next week, I couldn’t keep up especially on the Pilates day. So should or could I repeat the first week before going on to the second week?
Hi Angie, There is no harm in repeating a week. I’ve done it before. But the workouts aren’t a huge increase in intensity from week to week. With 21 Day Fix Extreme there definitely is an increase in intensity.
Can you do two of the workouts in one day. One in the morning and one at night? Are would it be better to just do 1 a day and the 10 minute abs everyday
You could do a morning night split or do the workouts back to back. The same 10-minute ab workout everyday might get a little mundane and abs probably don’t need to be worked daily. There are also other beginner/intermediate programs that are in the 40-50 minute range that might suit you too.
How often is weigh-in recommended during 21 day fix?
HI Carrie, I don’t think there was a recommended weigh in frequency. I used to advise weekly but daily is becoming popular wat to do it too. As long as you are consistent, same time of day, same scale, same clothing you’ll be good. Bethany
Hi, I’m on day 3 of the 21day fix workout dvd and was just wondering if it is ok to keep going if I’m still recovering?? Today is leg day but my thighs and glutes are still sore from day 1 excercises!! Just wanted to reiterate. Thankyou!
Hi Joanne, It is generally considered okay to workout through a little bit of muscle soreness. Getting the blood flowing can sometimes help with the soreness. But if you it is causing discomfort or could be injury then you would want to rest up.
Hi I want to mainly focus on my upper body. Can I do the same upper body workout every day for 21 days
Typically you would want to avoid training the same body parts everyday. Your body will do best if you give it time to recover between workouts with cardio and or other body parts mixed in.
Dear Bethany,
Thank you for the great blog!! I have learned a lot. My question is, can I truly keep doing the 21 Day Fix workouts for ever? I have had wonderful results, love the program and do not want to give up the routines at all. I was 100 pounds overweight to start and am now 50 pounds away from my goal. My doctor supervises my progress and is very pleased. I am 56 years old, so it has taken a lot of work to complete the workouts. I could not even do a jumping jack at first or a push up or a burpee. With each round, I continue to improve and I have moved up to 8 and 10 lb weights for all exercises. I am still being challenged after nearly 6 months of doing the workouts. Would you suggest I continue with the routines since I am very happily doing them? I actually have tried the extreme version and find them really hard and it makes me not want to do them. Thank you so much!!
Hi Martha, Awesome job! You can continue with the 21 Day Fix workouts for as long as you like, there is no need to move onto the extreme version. At some point the originals might become to easy for you and then you could think about moving on but you don’t have to. Thanks for sharing your story! Bethany
What if I can’t do lunges because of bad knees?
Hi Liliana, I would try squats or sometimes reverse lunges can be less intense on the knees.
Hi I always thought it was best not to work the same muscle group two days in a row, however the 21 day extreme program has legs following cardio the next day – which has lots of weighted lunges and squats. Is there a reason they set it up this way? Thank you! Meredith
Hi Meredith, Usually you do not want to do anaerobic work of the same muscle groups with added weight on back to back days. Getting the blood flowing with some cardio the next day to the muscles is generally okay. If you feel overworked you could try cutting back or not using weight until you feel comfortable.
I really enjoy working out and have been doing the doubles option plus either a bootcamp class or run a 5k. Should I be bumping up my calorie bracket because I work out more? I’ve just started doing the eating part of 21 day fix and I’m in the lowest calorie target but not sure if I should go up to the next bracket
Hi Lee, If you feel a lack of energy or if weightloss is not your goal then you going a bracket would be a good idea. Or you could add a yellow container and/or a couple green containers. But no you do not have to go up levels because you workout more. You will just be creating more of a calorie deficit with the greater calorie burn from your workouts. Bethany
Hi I did P90X years ago and am trying to get back into shape with the 21 day fix. With P90X some of the workouts needed quite a bit of space to jump around. How much area is needed for the 21 day fix? Can they be done in a small room?
Hi Jim, I would say that you don’t need as much area or equipment for that matter as you would with P90X. A small room with some height to it and you should be fine. Bethany
I need to no if its okay to have a rest day every 6-7 days or if it would effect my results. I am 24 weeks pregnant, used to be very into fitness until my eating disorder took over my life for years, and although I still worked out, I tended to focus more on starving then working out. 21 day fix has really helped me recover, and get more energy however being 6 months pregant, taking care of a 7 year old an my hubbys 4 year old as well on weekends, I have been feeling so drained an I am a “buck it up buttercup” kind of person. I am really wondering though if its okay to have a rest day (not on my eating, that would stay clean) but as for sitting on my butt all day an resting other then when I have to clean or cook if I could do that? I am on day 7 now. I have been doing the workouts along with the ab workouts. Even though I am pregnant I dont ever get any tummy pain or anything like that during the workouts, I only feel muscle burn.
HI Davena, Congratulations! First, I would talk with your doctor about any questions you have. I would take a rest day whenever you feel you need it. Rest days are when our bodies recovery and change occurs. I also have a full post devoted to the 21 Day Fix and pregnancy from when I was pregnant in 2016 here – https://thefitnessfocus.com/21-day-fix/21-day-fix-while-pregnant
Can i do 21 day fix portion control diet with my HIIT workout at my gym in place of 21 day fix workouts?
Hi Era, Yes, you can use the portion control diet approach from the 21 Day Fix with any workout program or by itself. Bethany
Hello. Thank you for the great site. I love the container and portion control of the plan. I will start on it soon. I do have some questioms…..
1) For now i will just be walking to build my stamina before i start the dvds. I found them too hard for me right now. So, since i will not be doing the dvds do i have to recalculate my calories, etc.? I know they they are based on you doing their dvds and burning more calories.
Also,
2) I am borderline diabetic so my Dr. told me to reduce my carbs and sugars. What yellow food containers are lower carb? or should i substitute one of them for another? Say a protein or veggie?
I dont want to go no carbs, just reduce them a bit.
Thank you.
Hi May, You do not have to recalculate, you should be creating a calorie deficit by the diet alone, plus you will be walking too, which will burn even more calories. I would stick to the plan how it is laid out, the carbs that are included in the program are slow digesting carbs which will not spike your blood sugar. Bethany
Hi Bethany
I was just wondering how many breaks is too many when doing the workouts? I get pretty tired halfway through and have to stop for a couple of minutes. Will I still get good results or should I switch to another workout?
Thanks!
Hi Betty, I think you are fine to take as many breaks as you need. Soon you will be busting right through the workouts! And, yes you can still get great results.
Hi Bethany,
I’m unable to do the two workouts at different times. Is it ok to do them at the same time? Will the results be the same?
Hi Nelly, Whatever fits into your schedule is fine. I don’t think results are going to be different if done together or spaced apart. Bethany
Can I just do the workouts?
Yes!
What constitutes a round in 21 Day Fix?
Hi Christy. One time through the 21 days is referred to as a single round.
Cane we use wild cod fillets?
Hi Evelyn, Yes, that is a very good source of protein. Bethany
Hello Bethany, I just order my 21 day fix extreme, but I was going through the recipes, and each of them tells you how much of the container is, so does that mean that I don’t have to measure my food on the containers if I follow the recipes. Also, If I haven’t done the 21 day fix before, is it ok to start with the 21 day fix extreme. one last thing if I want you to be my coach, what do I need to do? I hope I explain my self on all of my questions.
Hi Cecy, You should just be able to follow the recipes when they specify servings, no need to use the containers for measuring. It is okay to start with the extreme, just be aware that the workouts are more difficult and the diet is fairly more strict. Here is the link to create a Team Beachbody account for coaching, if you have a coach already then a coach switch form would need to be submitted to BB. Bethany
Hello Bethany,
what about the Shakeology, if I’m not doing it, do I still get good results with the 21 Day Fix?
Hi Cecy, It is probably not going to make or break your results, sticking to the diet plan as outlined is going to be more important than any nutritional supplement. Bethany
I have had 21 DF for a little over a year and have had great results!! because of health issues, I fell off the wagon you might say. My question is, Is there any benefit to doing Upper Body and Pilates only while walking for my cardio for the time being?
Hi Amy, Yes definitely, as long as you have been cleared by your doctor walking and a couple of the strength training workouts is a great way to get back into to it. Bethany
Hi, quick question…I am going to order the 21 day fix tomorrow and will be vacationing at my cousins for a couple weeks… There is no DVD player there but I understand there are 2 DVDs that come with that program. Can I get those workouts online and play it from my computer or no :( thank you for any and all info you may have.
Hi Alyssa, If your computer has a DVD play you could play the workouts with that. Beachbody also has the new Beachbody On Demand subscription where you can stream workouts to internet connected devices. Here is a link to checkout this feature. Bethany
hello :) I was wondering : I do an hour of zumba, 3 times a week, do i still have to do the 30 minute workouts those days?
thank you!
Hi Liza, An hour and a half of pretty intense exercise is probably a little much. I would try filling in the 21 Day Fix workouts around your Zumba schedule as to not skip the workouts, just prolong the schedule. Bethany
Today is supposed to be the lower body fix on the workout schedule, however my legs are extremely sore from the full body cardio two days ago. My leg muscles are tight and sore even after stretching( after the workout and beyond) . It hurts to even walk at work today so I am nervous that I wouldn’t even get close to finishing the workout and that I wouldn’t get the most benefit I could from it. Is it alright to switch the order of the workouts, and if so, what order should I change to?
Hi Sara, I would go for one of the recovery workouts like the Yoga or maybe a walk to get the blood flowing.
I am starting the 21 day fix next week. I will only be doing the workout portion. It is ok to do the double workouts for the full 21 days instead of the last 6 days for rapid results?
Hi Trina, If you have been exercising you could try doubles and if it is to much you could always just drop down to a single workout.
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
How Long Should I Rest when i m tried ?
Depends, the longer you rest the more you will recover, but the more you rest the less of a workout you will get. Just do your best and you will improve. Bethany
hello I had 12 days, in 21 day fix extreme, I gained weight, I’m not a sedentary person, and yet I can not lose weight with this program, I’m doing the plan of 1200 calories. Any advice, please. Thanks..
Hi Maria, Is the 1200 calories level the correct one for your weight? Bethany
Thanks for this information ! I am trying to keep track on my fitness pal but I don’t know how to translate the fixes into their numbers. The site is asking for calories burned and from which exercises. I really want to keep track of my intake and I hope this website will be the way. I sincerely have a terrible time planning and making sure I eat correctly. Thanks for any insight in advance !
Hi Doris, The Fix is not supposed to be about calorie counting, using the containers as they are meant to be used will get you into the the correct calorie range for weight loss with the workout program. If you wanted to break the details down, you would need to use your container and then measure the food in ounces or cups, whatever myfitnesspal uses for calorie calculation. Don’t try to make it overly difficult, that is why the Fix works, simple nutrition people can follow with 30 minute workouts.
I am feeling discouraged because I could not keep up with the first workout. Should I keep going or find something for someone who has never worked out before ?
Hi Jocelyn, Did you follow Kat, the modifier? You could try to and pause the workout or walk it out when you need to rest and then get back in when you can. Bethany
Hey Bethany, I’ve been taking part in the 21 day fix program for 2 weeks now and already i can see the results .However i wanted to ask you if it would be commendable for me to rather focus more on the Upper Fix more as im partially getting satisfied with the rest of my body but my tummy keeps holding me back.
Hi Kwanele, You can’t spot reduce. I would stick with the program how it is designed for at least a round or two before making changes. Bethany
Hi Bethany, I was wondering if the 21 day fix would be any good for me. I am approximately 30-40 pounds overweight, but currently in college full time 4 days a week. I am 20 years old and there is not much ‘healthy’ choice wise in college. I was thinking of taking my lunch anyway to college. P.S. What weights would you recommend for an absolute starter, as I do hardly any exercise at all!
HI Zara, It is a good beginner program. I would suggest 5’s, 8’s and 12’s to start with or maybe even 3 pound dumbbells, you can also use a medium strength resistance band. Bethany
Hi Bethany thanks for your response. Just one more quick one for now. Would you recommend getting a set of three resistance bands e.g light, medium and heavy. Then change whenever I feel comfortable to change? As I might be afraid to start with medium straight away.
In addition to this, you know the workouts with the weights. How would you do it with teh resistance bands?
There is someone who demonstrates the moves with the bands in the videos to follow. Bethany
Hi Zara, You could do this, you might also find that you use heavy or lighter bands on different exercises, Usually with a medium band you can adjust the tension to fit most exercises. Bethany
I been working out for a week now and weigh in this morning and was so upset because I gained weight. Is this normal? I have not started the 21 day diet but I been doing my own diet.
Hi Valerie, It happens, I would not worry. Here is a link to a post that explains the many reasons you might have gained a little. Bethany
Hi my name is aqsa and I am doing 21 days fix program and I am on my day 2!! My question is how many calaries can we take in half cup of carbs? Can we drink tea and coffee during this program. How much hummus can we eat in one portion?
Hi Aqsa, You don’t count calories, just containers, but each yellow container is roughly 200 calories as an estimate. I’m not sure about hummus. Bethany
if I miss a workout should I move on to the next workout in the schedule, or try to make up the one I missed?
Hi DeAnna, I would not skip the missed workout, but either double up the next day or push the schedule back a day. Bethany
Hi, I was wondering if I stay in the caloric range of what I am suppose to without using the containers and do the workouts faithfully will I still lose weight and get results?
HI Hollie, In theory, yes. But, if you are putting sugar laden, no nutritional value calorie foods into your body you are probably aren’t going to be able to put the same efforts into the workouts as you otherwise could. Plus, don’t you want to be healthy on the inside as well as look healthy on the outside. Bethany
Hey,
I just started 21 Day Fix. I am having a hard time preparing the meal plan. I am from an Indian family and our meals are nothing like what’s mentioned in the book. I am a healthy eater. I usually just eat home cooked meals with less oil. But I am wondering if having a healthy food habits and doing the workouts are enough to see results.
The problem with Indian food is that there are dishes that have lentils, potatoes and seasoning all in one. It becomes really hard to follow the meal plan provided with the workout because of that. Is there a way around this?
For this very reason, counting calories is also quite difficult. We do eat whole foods though, which is a plus.
Please let me know what to do, I am beyond confused and disheartened.
Hi Sushmita, I would try to take notes as to the amount of containers in your meals. After you make them once they will be much easier to track. Also try to make sure you are eating all of your yellow containers before 7 at night, this gives your food time to digest.
Hey, yes I have been keeping track. This helped me realised I was eating way more carbs than I should be. The rest seems okay so far!
Thank you for the tip! Will keep that in mind.
what all do you need to complete the workouts? any weights or other workout materials?
HI Kelsey, You could use a set of weights – 5’s, 8’s, and 12’s are a good place to start or you could just use a resistance band.
Hi. I’ve been on the 21 day fix and just finished Round 3. I did the Shakeology for 2 months (just finished with it a couple of days ago) but am not doing it anymore due to the high cost. I lost 15 lbs. in the first 2 rounds (6 weeks), but have lost nothing the last round. I do go to the gym 3 times a week and on days I don’t go to the gym, I do the workouts (the upper body fix, the lower body fix and the cardio ones) at home with 1 rest day, usually Sunday. I do walk alot as well, and at my age (58) I need that one rest day from exercise. I still want to lose another 10 to 12 lbs to reach my healthy goal weight. My coach said to just keep up with what I’m doing and the rest of the weight will come off so I started Round 4 this week. I just don’t get why I hit a “plateau” with my weight after 6 weeks on the plan. I was off for a couple of days I went away, but got right back on after that and still no more weight loss. Any suggestions? Thank you!
Hi Karen, Those last few pounds are always the hardest. I would suggest really concentrating on your diet first. Try eating from the top one-third of the approved food list only. You may also want to consider trying the extreme workouts this might be a good change, 3 rounds is not to many that your body would plateau physically, but mentally you might could be in a rut. I know personally after a few weeks of the same workouts I start to lose focus. You could also try upping the intensity of your current workouts if you did not want to invest in the extreme series. Hope that helps.
Will I need to buy weights to use with the dvds for the 21 day fix program?
Hi Francine, You would need a set of weights like this here on Amazon or an exercise band to get the most out of the workouts.
Hi , i weigh 500 lbs and im going to try this system now that my health has gotten better. I did the calculater and it shows my number being 5150 and all i see is your program go,s to 2300 what will i need to do to adjust, im very motivated but apprehensive. I hope get what i mean
Hi, Congrats on taking the first step, it’s the hardest one. I would first start with a consult with a doctor. You are probably going to want to start by doubling the last container level. This should create about a 500 to 1,000 calorie deficit a day through diet alone. This way you can lose a steady amount of weight, which should help you be able to keep it off in the long-run. Your starting weight does not really matter, gradual weight loss principles remain the same for everyone. Instead of doing the workout DVDs you may want to start with a daily walk as your endurance builds walk faster and/or further, again consulting a medical professional about an exercise regime would be best. With that said you can look at ordering just the portion control part of the 21 day fix system here and then upgrade to the full workout when you are ready.
Hi, I’m on day 7 of the program and feeling great. Before I started the program, I was already going to the gym and doing zumba and cycle for 1 hr (I alternate the exercise). My bracket is in the 1200-1499 range. I do the 21 day workout in the morning then I hit the gym for the class late afternoon. Should I up my calorie intake, add a container or two? And which container should I up?
Hi Liz, If you are feeling lack of energy or are losing to much weight(2+ pounds a week) then you should add in containers. I would recommend starting by adding a purple container first, if you still need to add another I would then add a red or yellow.
Thank you for this response. I was wondering the same thing. I’ve regularly worked out in classes, running, or walking & was hoping I could still do that but wasn’t sure if I should add a container or which one. I find I am very hungry after workouts but didn’t have extra containers use since they were already planned for the day.
:) You’re welcome!
Thank you so much Bethany. I lost 3 lbs. last week so I guess that was a bit much. I followed the portion but did exercise twice (with zumba and cycle for 1 hr) and I walk my dogs for good 40 mins. I definitely need to increase my containers. I also feel hungry (hunger pain) after I eat. Is that an indication that I’m definitely not consuming enough calories? Again, thank you
Hi Liz, Hunger is not an indication of caloric need, but you don’t want to go around being hungry either. Maybe try adding in a snack in between meals and see if that helps.
which day of 21 day fix do we start using 8 pounds dumbbells? Thanks!
Hi Lea, You can move up in weight on any day, whenever you feel comfortable.
Are you supposed to weigh yourself daily and adjust your goals accordingly?
Hi Nancy, I would not suggest weighing yourself f more than once a week, here is a post that explains more.
i just received my 21 day fix how do I go about getting a coach
Hi Nicole, It depends on how you ordered, if you do not have an assigned coach here is a link to create a free or to get a 30 day trial of Team Beachbody Club.
Hello. I’m training for a triathlon and wondering how those additional burned calories should be handled. In other words, if one were to burn 350 calories during the FIx workouts, but I burn 1,000 calories on a 3 hour bike ride, can I make up the calories? If so, all of them?
I generally feel the need to replace lost carbs and protein after a long ride, but I am not sure if that should count against the boxes.
Only been on the program since Monday, but I like it. The shakes are awesome.
Thanks!
Hi Wilky, Probably going to take you a little bit of trial and error to figure it out. What I would do is pay close attention to the scale and how you are feeling during your workouts and throughout the day. If you find yourself tired or dropping to much weight, start adding in containers. Bethany
I have started the 21 day Fix extreme. I enjoy the workouts and the variety with the meal plan.
But one thing I can not give up is my coffee in the morning with a little bit of light cream in it. I never put my sugar in my coffee but I need this to survive my long days. Do you think this will limit my results?
Also Im a figure skater and skate on the weekends do you think this program is ideal for an athlete?
HI Danielle, I think black coffee is fine on the diet.
I just started the 21 day fix 9/1/2015. Of course there was a hick up, I threw my back out. In the past its taken 3-5 weeks before I can move freely. My plan was to do 1 cycle and reassess now it looks like I will have to do cycle 1, no exercise and add cycle 2 with exercise. Is that ok?
Yes, just be sure you are ready to go in round 2.
I am considering this program but I am an avid cyclist and ride my bike 5-7 hours per week and usually burn 2,000 on a 2 1/2 hour ride. How will this affect me on the program??
Hi Kim, You may need to increase your containers, but I would start at the recommended amount to start.
Thanks!!
Hi, I am still coming off an injury and allowed to start walking 30 min at a time. I am 250 lbs. is it possible to loose weight by just following the food program. I feel like there is such a large volume of food for my current exercise ability.
Hi Lisa, The diet alone should create a calorie deficit. You can always monitor your weight and adjust as you need to.
So, according to my weight (170), I’m supposed to be in the 1,500-1,799 calorie range (1,520 calories a day). I’m *so* close to the 1,200-1,499 range, and I’m afraid that I’ll be consuming too many calories, especially since my weight can fluctuate a couple pounds based on what time of day I weigh myself (for example, I weighed 168 two days ago, putting me in the 1,200-1,499 range, anyway). In your opinion, which calorie range should I follow for the best results? This is my first time doing the Fix, and I want to make sure I follow the plan correctly!
Thanks!
~Shannon
Hi Shannon, Don’t worry, you’ll be fine, you are definitly not going to be eating to many calories. Daily body weight fluctuations are completely normal, you can read more about that here – https://thefitnessfocus.com/health-nutrition/normal-body-weight-fluctuations-explained I would suggest weighing yourself in the morning after restroom usage, preferably on a Wednesday and use that number to calculate your calorie level. Bethany
Hello,
I started the 21 day fix on Friday. I had already begun to eat well before that, just no exercise. Today (Sunday) I am super sore, cannot even get out of my bed without holding on and moving slowly. What do u recommend I do? I am an online student and stay-at-home mom. I need my legs to feed my children, lol. btw: I did not feel like doing the upper fix because I couldn’t even walk.
Hi Daisy, One you get the blood flowing you should feel a little better. Here is a link an article I wrote about foam rolling, it can also help with muscle soreness. Bethany
I just started the 21 day extreme on Monday and I’m only able to do about 15 min of each workout. worried I’m not going to get any results.
Hi Dorey, Just do your best with the workouts and you will get results. If you can’t finish the workouts I would suggest walking it out or pausing the DVD until you can get back into it.
Hi there. If I am doing my workouts in the morning after a morning walk, should I eat something before? Or just wait until after to have my breakfast after the workout?
Hi Cecilia, It is up to you. Some people prefer an empty stomach, some people like to have a little something in their bellies. Either way works.
hi Bethany-
Two questions: one) I already eat a 1400 calorie diet without gluten and dairy, and my target range is 1200-1499. Is it OK to just follow my regular eating plan that I have for myself?
Two) I am going away this weekend to a place w/o a dvd player. Is there any way I can watch the videos online?
Hi Katy, You can do the Fix diet without gluten or dairy. You can stream the workout with BOD, here is the link for a free 30-day trial.
I was just curious what fix calorie burn means and was also wondering if you don’t meet your caloric deficit each day can you still lose weight? I only ask because bridge I started this I used my fitness pal and it told me to consume avout 1320 a day and I was having a hard time doing that and noticed that my weight loss stopped and I’ve actually been gaining even though I barely eat. Another question I have is should I eat the amount of calories my fitness pal told me to or this one because they are wayyyyy off from one another?
Hi Shawna, You must create a calorie deficit to lose weight. But, if you create to much of one, as in not eating enough to support your bodies functions over a long period of time you could go into starvation mode and not lose or even gain weight. I would advise following the program how it is setup in the 21 Day Fix, myfitnesspal is a great tool for tracking calorie intake, but I think it does lack in some other areas.
Hello, first of all I think you’re an amazing person just because you answer all of the question since long time ago. Second, I tried many different Beach Body DVD’s. I did Insanity, T25, Insanity Max 30 and many others but here’s the thing. I can’t seem to complete till the end any of them. I’m restarting 21 day fix alternating with 21 day fix extreme I really hope this is the time that I stay commited. What would you reccomend to stay commited for the entire program?
Hi Andreia, A challenge group might be the answer, the group setting of people all going through the same program really seems to help people. You can use the contact page to get in touch with me if you would like to discuss further. Bethany
I go to a Strength and Conditioning gym where we do functional fitness. Deadlifts, backsquats, push press, tire flipping, rope climbing etc. Can I skip the 21 day fix workouts and continue going to my gym while following the nutrition plan? I train hard for 45 mins 5 – 6 times a week. I will take more rest days depending on how sore I am.
Hi Sonia, The 21 Day Fix eating plan can be used with gym workouts. Bethany
Hi! I’m on day 2 and aside from the workouts trying to kill me I love this program! Craving high carb stuff (I’m a carb addict!) but I think the variety of food is great. My question though is what can I do about my caffeine withdrawal headache? I had been drinking water with crystal light energy packets but quit because I was unsure if they were OK for the program or not. I can’t afford the shakeology right now and am told that helps. I’m also not a coffee or hot tea drinker. Suggestions? Do I just have to live with it for a few days? Thanks in advance!!
Hi Megan, Other than black coffee or tea I don’t know. Aspirin, maybe? This is not something I’m to familiar with. Bethany
Hi. I’m 194 lb. Recovering from major leg surgery. Should I follow 1500-1799 plan without exercise or I can use 1200-1499 until I start walking again and then go back to 1500-1799.
Hi Dragana, You would want to discuss this with your doctor, but remember your body is healing its self making proper nutrition a key component. Bethany
I am a very active person. Im on my feet 4-6 hours a day at work plus chasing lil ones at home and then I take at least an hour class 3-4 days a week at the gym. on top of that I also run 3-4 days a week anywhere from 3 miles to 10 miles. I take 1-2 rest days a week. Weight wise i fall into the 1200-1500 calorie catagory but I dont think that is enough for my acitve life style. What catagory should I start with. Thanks
Hi Brittany, You know your body best. If you want to start higher for your active lifestyle go for it, you can always adjust once you get started. Bethany
I am 48 years old and 4’10” 115 lbs. I never weighed 100 lbs until my first child. My Dr. says you just keep on a few extra pounds every few years as we age. I am already worried about being 115 at my height. I purchased the 21 day fix but was concerned because it’s more carbs than I usually eat. I would ideally like to weigh 105 or less. Is it harder for someone who only needs to loose 10 to 12 lbs. nothing seems to work as I get older. Is it possible to store fat if I’m not eating enough?
HI Missy, Yes, your body can go into something called starvation mode and try to store fat if you don’t consume enough calories. Bethany
Hi Bethany
I just ordered the 21 day fix and I plan on doing it until I reach my goal weight which is 65 pounds away I’m worried that my body will get used to the program and then I will stop losing weight what do you think I should do ?
Hi Areena, You drop down container levels as you go, so you should not hit any plateaus. As long as you are creating a calorie deficit you will lose weight. The plateauing that I believe you are referring to is not something you should be concerned with, that is more elite level bodybuilders who would experience that. Bethany
I run everyday between 3-6 miles per day. Can I still do that and follow the 21 Day Fix Program?
Hi Lynette, You know your body best. If you nutrition is proper I don’t see why not. Depends on your fitness level really. Bethany
I am using the 21 day fix program and I want to lose the weight fast so can I do the workouts twice daily and get faster results?
Thanks,
Portia
Hi Portia, I would suggest following the program as scheduled if this your first time through. The third week is doubles week because you should build a foundation of fitness first. Bethany
Before exercising, I typically use a pre-workout powder like ON’s Essential Amino Energy and was wondering if something like that is allowed during the 21-day Fix? Thanks!
Hi Jason, I would think so, basically it is form of protein after all. Bethany
Hi Bethany,
I just started the 21 Day Fix yesterday but i am confused on how my beachbody coach is assigned to me? I didn’t get an email from anyone, etc, and i would like to have a coach for questions and motivation.
Hi Melissa, If you search – how to change your coach – on this site I have blog post that tells you how. Bethany
Hi, I just started the 21 day fix and I was curious to know. Do you HAVE to use the dressing recommended or can you use something else?
Hi Lindsay, Hard to say, you can’t use anything, but dressings that are olive oil based should be okay for the most part. The Fix ones are pretty tasty just fyi. Bethany
I’m on the first day of the 21 day fix, and I absolutely love it. However I was wondering, is there a way I could go to the gym in the morning and workout (30 minutes of cardio and some weight lifting) and maybe do a 21 day fix workout at night as well? If not what would you recommended for containers for just using the gym everyday or if not everyday doing a workout in replace of the gym. I am in the 1800 – 2099 bracet. Thanks so much!
Hi Meghan, If you do extra workouts on top of the mix you may want to add in a container or two. Just keep an eye on your energy levels and if they dip add containers, if you start to gain weight, yu may want to drop back to the original container amount. Bethany
hello Bethany!
I just recently started the 21 day fix, and I’m constantly worried I’m going to step on the scale at the end and not see any difference.
I follow the plan 100%.
Any advice someone that worries like I do?
Hi Victoria, Don’t be! The scale is not the best tool for tracking success. It just measures weight loss, it can’t tell how much muscle you built, the amount your cardiovascular health has improved, how much better you feel. I know it is a hard habit to break, but I just published a new post about short term weight fluctuations if you want to take a look. Bethany
Hello I have purchased your 21 day fix but yoga is not. In lime with my religious beliefs so what can I so to substitute it
Hi Mary, I understand your concerns about yoga not being in line with your religious beliefs, but Yoga Fix is not actually based on the yoga religion or even the spiritual or philosophical practice side of it. It is simply just another 21 Day Fix workout with yoga-based moves – Autumn is not a yogi.
If it still bothers you, feel free to replace it with the workout of your choice, although nothing will lengthen and strengthen quite like that one – Pilates Fix would probably be the most logical replacement. Hope this helps! Bethany
I’m on the 21 day fix and I’m having a rough week and I haven’t worked out at all. However, I still follow the eating plan and respect the portions. Is it possible that Im still loosing weight even do Im not exercising???? I notice my close are looser than it was last week. ….Is it possible or is it my imagination?
Hi Nina, Yes, if you are creating a calorie deficit you will lose weight. Bethany
Hello,
My wife and I have went through the first round of 21day Fix and we must say we really enjoy it. I have lost 18lbs and I think my wife is somewhere is the ballpark of 10, The reason I am commenting is on my wife she is having a real hard time loosing the weight and she more than me stays 100 percent true to the program. My worry is her getting frustrated and quitting because she is not seeing the results I am. What can she do different? Why hasn’t she lost the weight like I have?
Any help you can give will be great
First off, congrats to the two of you! My guess is you might have had more weight to lose than her to begin with. You could have also been retaining more water than her. People are all different so we lose weight at different rates. Men might also naturally be able to lose the pounds quicker too, my boyfriend always loses more than me when we follow a program. Just jeep following the program and you both will hit your goals. My next blog post will be covering weight fluctuations which will be more detailed. BEthany
Hi, Bethany! Thank you for all the info and replies :) I’m almost finishing my first 21-Day Fix cycle and I was wondering if you could recommend anyway exercises for the seven days off I’m taking before starting off again -I’ve liked the idea of those days off you’ve mentioned, as I don’t want my body to get used to the exercises and therefore not get results-. Thank you!
Hi Teresa, If you feel your body needs the break from the workouts, take a break. Do some walking, yoga, swimming. After only 21 days your body is probably not going to adapted to the workouts. Bethany
Thank you! I’ll take note of your advice :)
Hi there! I was wondering if there’s any downside to doubling the workouts like week 3 permanently? I’ve had some free time recently so I’ve been able to double up for week 3 and nearly another week and I’m happy to carry on this way, but my partner questioned if it could mean I need to work harder once my body gets used to it? Thanks
Hi Jess, Running the program in cycles with the doubles week every third week should help from plateauing. You can always try it and find out how it works for you and if you need to drop back you could. Bethany
Hi. I just ordered 21 Day Fix yesterday. Wish I had stumbled upon your blog before I ordered. I would have ordered from your website. :(
Question: I am just not understanding/believing 30 minutes of exercise is going to do it for me. I have at least 80lbs. to lose. Why isn’t ‘more’ exercise better? Thanks for your help.
Hi, It is a little more complicated than this, but 30 minutes of higher intensity exercise can prove to have more effect on the body than an hour of lower intensity exercise. With that said, the Fix is about creating habits and one of those habits is daily exercise. Bethany
Hi Bethany :).
I was wondering what else I can do to loose more weight? I’m on the 5th round of 21 DAY FIX program and I LOVE IT!!!. I lost 28 pounds so far but now I’m stuck my weight is not going down anymore. First three rounds I did with 21 DAY FIX now I’m on 21 DAY FIX EXTREME. I hear all the time that we should be changing exercises around and do different routines so the body doesn’t get use to it. Should I do that or can I keep going with 21 DAY FIX EXTREME forever? Will it still do it’s job? Thank you.
Hi Ella, You could do it forever. The body can adapt to workouts over an extended period time, called the plateau. When this does happen people are usually at point where they know their bodies enough to make adjustments in workouts and/or diet. Bethany
Hi.
Why does the weight fluctuate every day while your on the 21 day fix diet? For example today it’s 142, next day it’s going to be 144? Is that normal? Thank you
Hi Kiran, Body weight fluctuates on a daily basis by 1-5 pounds, it’s completely normal. Common reasons for weight fluctuations are retaining water, that time of the month, dehydration, and even the amount of carbs you consumed the previous day can have a temporary effect on weight. You should try to weigh yourself once a week at most or even monthly to get a more accurate view.
Hey! Thank you for your reply. Can I do the 21 Day Exercise in different orders? For example if the Total Body Cardio should be done on Monday can I mix them for different days? And also, can I do the workouts twice a day? For example if I can do a Intense workout and the other just yoga or pilates? Thank you so much!
Hi Kiran, I would try to stick to how the program schedule was designed. The calendar does include the third week as doubles week, so that is how you would want to double them up. I have the schedule located under the 21 Day Fix category. BEthany
Is it possible to do more than workout per day? If so, how many per day should be the max? Missed a fee and would like to make them up. :)
Hi Holly, doubling up should be fine. Bethany
Hi! I bought a set of 21 days container and I am planning to do it with insanity work out. I am currently 177 lbs. How much calorie do I need please? Also the green container portion measurement is that for raw or cooked vegetable please?
HI Yan, From my MAX:30 guide it 4 greens(uncooked usually) 3 purples, 4 red, 3 yellow, 1 blue, 1 orange, and 4 tsps. If you are lacking energy for the workouts, you should add containers, but it is a little too much for me to go into detail here. Bethany
I’m about 40 lbs over weight and getting ready to begin 21 Day Fix, my biggest concern is that I have two arthritic knees. I can move, slow and painful, but I haven’t let it get the best of me just yet. How do I modify some of these exercises to fit me. There are a lot of co-workers that are also hesitant because of the intense workout, we’re an older/aged group of women. Please help
Hi Kathy, There is an individual who does the exercises modified in the DVDs. I really can’t say that would be possible for you to do or not. I would consult with a physician. Bethany
How many calories will a 200 pound person use doing the 21 day fix workouts?
1800-2099 calories a day for weight loss. Bethany
A person that weights 260lbs how many containers?
HI Teresa, Here is the link to a post I wrote about how to calculate 21 Day Fix container amounts – https://thefitnessfocus.com/21-day-fix/how-to-calculate-your-21-day-fix-calorie-and-container-level
I was just wondering how long I need to wait to do a workout after I eat a snack (I just had cottage cheese and grapes – the container portion of each). I know everyone’s answer is different, just like the time of day to do a workout, but do you have an opinion?
Thanks!
Hi Ashley, I don’t think you need to wait a set time period to eat your snack after your workout. Bethany
Hi Bethany,
Ashley wanted to know how long to wait to do a workout after she eats a snack and I too am curious about this.
Is this similar to the swimming rule?
Thanks.
Hi Wendy, Thanks, I really botched that question and answer….The body does use energy to digest food and you might also feel full or bloated if you do eat to close to working out. It is usually recommended to wait 2-3 hours to workout after a meal. Smaller snacks, say half a banana would digest quicker, for a snack this size waiting 15 to 60 minutes may be all it takes. Bethany
I am on day three of the 21 day fix and today I’m so drained and very sore. The last two days were great! The food and everything. But today its been a struggle to eat the vegetables and not feel sick. Maybe its the soreness making me feel ill and groggy or could it be that I’m not used to eating so healthy and my body has to adjust? I’m usually a processed food junkie…so this is a big change for me.
Hi Sarah, Sounds like your body is detoxing itself. Muscle soreness should not cause you to feel ill. Bethany
Hi, Bethany. I’m a vegetarian. I don’t eat meat, but I do eat fish. Do you have any suggestions about foods I can substitute? Thank you.
Hi Anita, As a vegetarian, you can count lentils, beans, and quinoa as a red container instead of the yellow. Bethany
When measuring foods in the containers, do you measure the food before or after it’s been cooked? For example chicken or even rice?
HI Brandim It depends on the food, the eating plan goes through this. Bethany
Hi Bethany,
I am waiting for my 21 day fix to come to me. I ordered it last week. I am so excited to start on my new journey. I have a question regarding the workouts. I have arthritis in my knees and cannot kneel or get down on the floor at this point. I am sure once I begin losing the weight, I will be able to do this much easier. In the meantime, can I still do the workouts but a milder version of same? I heard there is a “moderate” version on the DVDs along with the regular workouts. Thanks.
Denise
Hi Denise, There is a lady named Kat in the videos that performs the low-intensity, low impact versions of each exercise. If you can not kneel on the floor you could try using a bench to support yourself with hand for some of the floor exercises. Bethany
Hi i have already ordered the program but i have a few questions. I have been exercising at least 5 days a week weights and machines and Pilates for the last 2 months. I have seen results in I am 20 to 30 lbs over weight all in my belly. I have seen results in strength and muscle gains as well as toning of arms and legs but i can not seem to lose my gut. I have achieved no weight loss but i also know that can be because muscle weighs more than fat. I own a bar so sometimes i do not have regular eating times because of my crazy schedule and sometimes pig out after a late night at work and also have a few beers after a long night usually. I love to lift weights and my pilates classes as well as kayaking and i actually eat pretty healthy. Is this program for me? Can i continue my other workouts along with doing the 21 day fix workouts and eating program?
PS. i do over 100 sit ups every day
Hi Travis, Yes, the program sounds like a good fit for you. I would recommend following the diet portion of the program too though. What you described to me does not sound like a healthy and the Fix diet will help you in that area tremendously. Bethany
Can someone with irritable bowel syndrome do the 21 day fix diet? Thank you.
Yes, being whole foods based makes it a great option. Bethany
I am trying to run to train for half marathon and 1 week into 21 day fix – worried my body is going to wear out with no rest since trying to run on low intensity days? Do you recommend the running on yoga, Pilates days or could I run one day and then double up and do successive workouts in one day like dirty thirty and yoga? Also if feeling need for more food with running how many and which containers do you suggest adding?
Hi Kim, You could mix in a rest day once or twice a week to if your body needs the rest. And, you could doubl up on the light 21 Day Fix workouts, I like that idea. I would begin by adding in a red container, then yellow, then blue. Bethany
I’m pretty active, doing some intense hiking & kayaking 1-2 × per week, & running 3-4 x per week. Can the food plan & containers be adjusted on those “heavy calorie burning” days?
HI Michelle, Yes you can add in additional containers. Bethany
Hi! i just bought the 21 day fix and about to start on it, but i got it on a Wednesday. Would it be okay to start on the Lower Fix instead of the Total Body Cardio fix?
Hi Ellene, You could do that or just do Monday’s workout and call it day 1. Bethany
Can the workouts be done at night ?
Hi Christal, You can do the workouts at night. But, I would not workout to close to bedtime as it might interfere with your ability to fall asleep. Bethany
Hi – I’m on Day three – and am so sore (thighs) that the idea of doing the leg work out when I can barely manage to sit without leaning on something seems impossible. Can I redo upper today?
Hi Lee, Your legs are sore from Total Body Cardio Fix? I would not do upper body on back-to-back days. I would try lower fix or barre legs and see if your muscles loosen up as you warm-up. Bethany
Looking at purchasing the 21 day fix, but want to be able to continue running. Is that allowable and/or does the instructions help with food adjustments for longer workouts?
Hi Anna, You can do that, just be sure to track how you feel. If you start to feel low on energy, add a container or two. Bethany
What containers would you add? My husband and I are also active (in addition to the workouts) and frankly, I feel hungry a lot of the time. I am getting headaches and I know I could feel better. I’m on the lowest level of food and feeling really frustrated as this is day 8.
Hi Katie, I would start with a green, yellow, or red container. Bethany
I am currently in the T-25 Beta phase and am starting to portion my food based on the 21 Day Fix using the colored containers. Do you recommend the workout plan associated with the 21 Day Fix program over the workouts through T-25? I am unsure if I want to purchase an additional set of workout DVDs as I already have several Beach Body Programs.
Hi Meredith, No I do not favor the 21 Day Fix workouts over T25. Bethany
I managed to get you transferred over as my coach at Beachbody.com and I was just reading up on a few things. One question. Where can I get more containers if I end up going with the 21 Day Fix? (which is what I’m leaning toward).
Thanks Bethany. Looking forward to having you as my coach!
Hi Shannon, Thanks for making me your coach! You can order an extra set of containers through your account, here is the direct link also. I’ll be responding to your email shortly. Bethany
Hello,
I just purchased the 21 Day Fix Extreme – I just had a baby and am interested in the program for mainly the portion control. I also purchased the extreme because I have read that the workouts on the regular program are not that challenging however it’s my understanding that the meal plan is different.
1. What is the biggest difference between the meal planning in the two programs
2. Is it true that if I am nursing, I should jump to the next category?
Hi Ericka, There are no treats in the Extreme version and the list of allowed foods is smaller. Yes, you should increase your calories when nursing, it would be best to consult your doctor on this for the exact amount. Bethany
I weigh 250 and my wife weighs 125 so how do the portions compare. Do we really eat the same amount? Of so, I am going to starve. Or does the program take body weight into account and slowly cut you back?
Hi Jim, There is different calorie levels depending upon weight. And, yes you do drop down levels as you lose weight. Bethany
I am considering ordering the program, but am unsure about ordering the shakes. They are costly and I haven’t seen you post about the rewards of including the shakes in the diet. Would you recommend them or will I get the same results without them? Thanks! Ashley
Hi Ashley, That is something you’re going to have decide for yourself. I stress to people to do research, I do recommend them, but they are not magic, still takes hard work and commitment for best results. Bethany
Hi I have been doing the 21 day fix for 4 days now and I am very sore, to the point that it is hard to even walk up and down stairs, do you suggest continuing and it will get better or is it better to take a rest day and let the body recover a little?
HI Jean, You could take a rest day, take the workout of the day really easy or substitute in the Yoga workout for the day. A little movement will help ease the muscle soreness, helping you to recover quicker. Bethany
Hi there,
How does this program compare to the PIYO? I am trying to decide between the 2. I am 210# and have some knee issues upon excursion. Haven’t worked out in a couple of years. I have in the past done turbo jam. It did bother my knees, and insanity was… Insane. Could not do it! I am not as concerned about physique as I am health benefits! Appreciate the input!
Lorene
Hi Lorene, The diets are similar, PiYo is a little more open with foods allowed. PiYo uses measurements for counting servings and 21 Day Fix the containers. For the workouts themselves, the 21 Day Fix has strength training with weights, a couple cardio based workouts, circuit workout and recovery. PiYo is more specific towards Yoga and Pilate moves, PiYo is low impact, but the workouts do get your heart pumping and blood flowing, PiYo is all body weight so you do a of push-ups and plank moves. Bethany
Can I do the workouts only and follow my own diet?
Yes, but remember diet could account for as much as 80% of your results.
I just started the 21 day fix and I’m a bit stumped. If I have 4 greens can I mix 4 items together and fit in four tubs. Or do I have to limit one tub for an item? I hope I explained It correctly. For example can I make up 4 tubs of spinach and cherry tomatoes? As long as it fits in tub?
Hi Lisa, Yes you can.
My husband & I both just finished the 21 day fix extreme workout & we were both highly disappointed in the results we got.
Yes we both lost a couple of pounds but we were expecting to see obvious results .
Very disappointed in this program.
Hi Donna, A couple pounds in a few weeks is nothing to look down at. Did you follow the diet or just the workouts? Bethany
I like the nutritional program with the 21 Day Fix, but I have found an inconsistency between the booklet and the information regarding the blue food container. The videos say that if you can fill a container with the advised foods, you are free to eat it all. The blue container is for cheeses and nuts. The booklet says to use 12 whole almonds or 8 walnuts for the blue container, but neither of those portions fills the container even half full, so what to do ?
Hi Sherry, There are a couple of exceptions to the rule. The nuts being one of them. Nuts are more calorie dense so they are limited. Go with what the booklet says when measuring them. Bethany
Thanks so much, Bethany –I’m finishing the second round of 21 days with one week off in between. I’m down 10 pounds –without doing the DVD’s as it’s gardening season, but I hope to start them soon. This program is soooo doable ! I’m a lifetime member of Weight Watcher’s, but I was always hungry whenever I tried to lose weight on their program and eventually gave up –several times ! Despite the appearance of limited food size of the containers, I can honestly say that I’ve had no cravings while I’ve been on the 21 Day Fix –a minor miracle for me ! I used to think that there was something seriously wrong with me because I was always hungry ! This is the best and most nutritious weight reduction program that I have ever come across and tried ! I have just about every diet book out there –now someone else may have them ! Even my husband is impressed and has been reducing his intake, especially of excess carbs. Oh, I forgot to mention that I’m 70 –never too late !
You’re welcome! Thanks for sharing. Bethany
Hi, i was just wondering does it matter what day you start the fix? Like if i started on a saturday can i start with monday’s workout and go in order like that? I don’t wanna wait until monday to start
Hi Taylor. Yes, you could start the schedule on any day of the week. I usually end up doing the same thing.