The 21 Day Fix: A Review and Beginner&x27s Guide

The 21 Day Fix: A Review and Beginner&x27s Guide

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Video 21 Day Fix How Many Containers

The Beachbody website offers a simple guide for those new to the 21 Day Fix.

You can order the program through the Beachbody website or Team Beachbody coaches via social media.

After unboxing the 21 Day Fix guides, portion-control containers and workout DVDs, dieters follow the steps listed on the Quick Start guide.

1. Follow Your Workouts

The 21 Day Fix comes with two DVDs that include six 30-minute workouts.

  • Upper Fix: Targeted resistance training for the upper body (chest, back, shoulders, arms and abs).
  • Lower Fix: A workout designed to “firm and tone your entire lower body while you blast fat and burn calories.”
  • Total Body Cardio Fix: A full-body cardiovascular workout with weights to increase heart rate and burn calories.
  • Cardio Fix: A second cardiovascular workout without weights.
  • Pilates Fix: A Pilates-based workout that aims to strengthen the abdominals and firm the thighs.
  • Yoga Fix: This is a restorative yoga-based workout used to improve flexibility and balance.

The 21 Day Fix workout calendar encourages dieters to complete at least one workout every day of the week.

2. Find Your ‘Container Plan’

Before diving into the meal program, 21 Day Fix followers must calculate their own calorie needs.

In the starter guide, a mathematical equation is provided to estimate overall calorie needs.

  1. Multiply your current weight in pounds by 11. This number is your calorie baseline (basal metabolic rate or BMR).
  2. Add 400 (workout calorie burn) to your calorie baseline. The resulting number represents your calorie needs to maintain your weight.
  3. Subtract 750 (the calorie deficit) from your calorie needs. This number is the calorie target you should eat to lose weight, according to Beachbody.

The resulting calories determine the right plan for you and tell you how many servings of each color-coded container you can consume per day.

Each container is a different size and is meant to be used for a specific food group:

  • Green container (one cup): Vegetables
  • Purple container (one cup): Fruit
  • Red container (3/4 cup): Protein sources
  • Yellow container (1/2 cup): Carbs
  • Blue container (1/3 cup): Healthy fats
  • Orange container (two tablespoons): Seeds and dressings

Dieters are also allowed two to six teaspoons of nut butter and oils, depending on their target calorie range.

Four “Container Plans” with different calorie target ranges exist:

  • Plan A: 1,200-1,499 calories
  • Plan B: 1,500-1,799 calories
  • Plan C: 1,800-2,099 calories
  • Plan D: 2,100-2,300 calories

Depending on your plan, you’re allowed the following number of containers per day for the different color-coded categories:

Beachbody warns users to never consume less than 1,200 calories per day and to round up to 1,200 calories if estimated daily needs fall below that number.

If estimated calorie needs are more than 2,300, it’s recommended to round down to 2,300.

3. Plan Approved Meals

After figuring out how many servings of each food group can be consumed per day, 21 Day Fix followers aim to eat the recommended amount of each container daily.

The 21 Day Fix kit comes with a tally sheet that makes it easy for followers to keep track of their daily container consumption.

The tally sheets provide six spaces for daily meals and snacks along with eight slots in which dieters jot down their daily water consumption.

The 21 Day Fix program recommends certain foods and recipes, but dieters ultimately decide what approved foods to eat when following the program.

The 21 Day Fix diet plan delivers a lower-carb macronutrient distribution of roughly 40% carbs, 30% protein and 30% fat.

4. Track Your Progress

Those following the 21 Day Fix are encouraged to track their weight loss progress in different ways.

Before starting the program, it’s suggested that you take a “before” picture.

Participants also use body measurements of the arms, chest, waist, hips and thighs to gauge how many inches are lost during the three weeks.

After completing the 21 Day Fix, “before” pictures and measurements are compared to “after” pictures and measurements to estimate total progress.

Summary

The 21 Day Fix involves calculating calorie needs, consuming portion-controlled meals and completing daily workouts for 21 days.