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21 Day Fix - Frequently Asked Questions

21 Day Fix is a life-changing program, so questions are to be expected. Read on for answers to frequently asked questions and watch Autumn’s Q&A videos for her personal take on the program.

Q & A Videos with Autumn

21 Day Fix creator, Autumn Calabrese, answers frequently asked questions about 21 Day Fix.

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1. Who is 21 Day Fix for?

Anyone who’s ready to commit to three weeks of hard work, even those who have never exercised before. If you’re an INSANITY or P90X grad, you’ll likely find the workouts too easy.

2. What equipment does it require?

Light weights and an exercise mat.

3. What are some good options for the red container for vegans who do not want to eat soy-based imitation meat?

The Fix Container Eating Plan includes options for vegans – check out the guide (link back to start here in ch 1) for more information. Plus, There’s always tofu and tempeh, which are soy, but not that processed imitation stuff.

4. What happens if I can’t finish all my containers?

Don’t stuff yourself. Just eat what you can. However, don’t use that as an excuse to skip your green containers. If you’re not finishing meals, eat those first. They have the highest nutrient-to-calorie ratio of all.

5. Are there any store-bought protein bars that are approved for this program?

Not really, but the Beachbody nutrition experts can help you make calls on a case-by-case basis in the Message Boards. In the meantime, count 100 calories worth of a bar as a yellow container. (Not all protein bars have that much protein.)

5. How do you measure soup?

That’s all explained on pages 70–71 of your eating plan guide.

6. Do I measure the items cooked or uncooked?

Unless specified as cooked in the plan, go with uncooked.

7. Is this a good program for beginners?

Yes. It’s designed for beginners.

8. Will I see results if I only follow the modifier?

Of course, as long as you work without the modifier as your fitness improves. You only get out of it what you put in.

9. Should I do more than one round? How many rounds should I do?

As many as you like, though keep in mind that as you get fitter you need to push yourself harder. Basically, as long as you’re liking your results, you can keep going.

10. I missed a week due to vacation/work travel/sickness. Where do I start from today?

Missing a few days is no big deal. Just jump back into your program where you left off. After about five or six days off, your body is fully recovered and very strong, and you actually have the ability to hurt yourself by breaking down your fast-twitch muscle fibers. This can make you too sore to work out for over a week. If you’ve missed more than five days, start slow on your first day back, maybe doing a third to a half of your normal workout and ramp up little by little, taking about a week to get back to where you left off.

11. What is maintenance work?

It’s much harder to lose weight and get in shape than it is to maintain weight loss once you get there. You can generally maintain a level pretty close to peak fitness with about half the volume of your program. To maintain, you can utilize many different forms of training but the easiest is often 3 to 4 days per week of the program you just finished. It will decline slowly over time, but you’ll probably start another program or activity to pick up the slack after a while.

12. What’s the perfect next step?

We created 21 Day Fix EXTREME for those who’d like to move on to the next step. It’s quite an advancement, however, so if you’re still struggling with the workouts, perhaps do another round, or pick another Beachbody intermediate program to try. If you’re crushing the Fix workouts, EXTREME is for you. Do take at least a week or two to allow your body to recover, following a maintenance schedule.

More 21 Day Fix Q&A Videos

1. Can I Eat Kombucha, Protein Bars and Dried Fruit While on 21 Day Fix?

How do you count Kombucha and dried fruit? Can I eat protein bars? Peanut or Almond butter? Shakeology twice a day? Autumn Calabrese answers these questions and more in this Q&A

2. Integrating Beachbody Performance Line into 21 Day Fix and 21 Day Fix EXTREME

Is the Beachbody Performance line a good fit for the 21 Day Fix program? What do you think of new Beachbody Performance orange recover flavor? If we use BB Performance, what are the container counts?

3. After Day 21: Moving on to 21 Day Fix EXTREME and Other Workouts

Can I mix 21 Day Fix and 21 Day Fix EXTREME workouts? Can I take days off between rounds? Autumn Calabrese talks about what comes after completing 21 Day Fix.

4. 21 Day Fix Fitness & Nutrition

Do you use or avoid the scale? What is your favorite recipe from Fixate? What’s your inspiration for creating Fixate? Do you stop eating after a certain time of day?

5. All Things 21 Day Fix

Can you have unlimited amounts of coffee on 21 Day Fix if you drink it black? Are there benefits to putting lemon in your water? If I double up my workouts, should I be eating more? What are your tips on staying on plan through the weekend?

6. Kick-Start Clean Eating

How do I go out with friends and stick to my diet? Can I use the 3 day quick fix at the beginning?

7. Autumn’s Inspiration

Who inspires Autumn? Raw Veggies vs. Steamed veggies? How do I double up in 21 Day Fix workouts? Eating protein late at night?

8. Eat For Stunning Results

Is the eating plan adaptable? What if I eat paleo or vegan? If I’m doubling up on workouts should I increase my calorie bracket?

9. Autumn Talks 21 Day Fix Nutrition

Any tips for staying organized with meal prep? How do you resist food temptation? How do you count non-dairy yogurt?