If estimated calorie needs are more than 2,300, it’s recommended to round down to 2,300.
Orange container (two tablespoons): Seeds and dressingsĭieters are also allowed two to six teaspoons of nut butter and oils, depending on their target calorie range.įour “Container Plans” with different calorie target ranges exist:ĭepending on your plan, you’re allowed the following number of containers per day for the different color-coded categories:īeachbody 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.
Red container (3/4 cup): Protein sources.
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.Įach container is a different size and is meant to be used for a specific food group: This number is the calorie target you should eat to lose weight, according to Beachbody.
Subtract 750 (the calorie deficit) from your calorie needs.
The resulting number represents your calorie needs to maintain your weight.
Add 400 (workout calorie burn) to your calorie baseline.
This number is your calorie baseline (basal metabolic rate or BMR).
Multiply your current weight in pounds by 11.
In the starter guide, a mathematical equation is provided to estimate overall calorie needs. Find Your ‘Container Plan’īefore diving into the meal program, 21 Day Fix followers must calculate their own calorie needs. The 21 Day Fix workout calendar encourages dieters to complete at least one workout every day of the week.
Yoga Fix: This is a restorative yoga-based workout used to improve flexibility and balance.
Pilates Fix: A Pilates-based workout that aims to strengthen the abdominals and firm the thighs.
Cardio Fix: A second cardiovascular workout without weights.
Total Body Cardio Fix: A full-body cardiovascular workout with weights to increase heart rate and burn calories.
Lower Fix: A workout designed to “firm and tone your entire lower body while you blast fat and burn calories.”.
Upper Fix: Targeted resistance training for the upper body (chest, back, shoulders, arms and abs).
The 21 Day Fix comes with two DVDs that include six 30-minute workouts. You can order the program through the Beachbody website or Team Beachbody coaches via social media.Īfter unboxing the 21 Day Fix guides, portion-control containers and workout DVDs, dieters follow the steps listed on the Quick Start guide. The Beachbody website offers a simple guide for those new to the 21 Day Fix. The 21 Day Fix is a nutrition and fitness program that uses color-coded, portion-controlled containers along with daily workouts to promote weight loss.
A “3-Day Quick-Fix” guide to use during the last three days of 21 Day Fix for “mind-blowing ‘after’ pictures.”īeachbody also offers bonus workout DVDs if consumers order through Beachbody coaches who sell Beachbody products mainly via social media.
A 21-day portion control system of seven color-coded containers.
Two workout DVDs with six “easy-to-follow” workouts designed to “maximize fat loss.”.
The program involves a workout guide and portion-controlled meal program that includes ( 1): The 21 Day Fix is particularly popular among Beachbody enthusiasts, with thousands of testimonials and impressive “before-and-after” pictures touting its effectiveness.īeachbody states that 21 Day Fix followers will experience fast results and lose up to 15 pounds (7 kg) in three weeks. The Beachbody corporation also offers popular exercise guides (including P90X and Insanity), weight loss supplements (such as Shakeology) and other nutrition programs. The 21 Day Fix is a weight loss program from Beachbody, a company that uses multi-level marketing to sell products to consumers.