21 Day Fix® – FAQ


Who is it 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.

What equipment does it require?
Light weights and an exercise mat.

What are some good options for the red container for vegans who do not want to eat soy-based intimation meat?
There’s always tofu and tempeh, which are soy, but not that processed imitation stuff. Also, a vegan modification for the Fix is in the works. In the meantime, it’s okay to put beans, lentils, or peas in your red container, but if you do this, make sure to fill some of your yellow container portions with grains so you get complete proteins.

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.

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 at the Team Beachbody Message Boards. In the meantime, count 100 calories worth of a bar as a yellow container. (Not all protein bars have that much protein.)

How do you measure soup?
That’s all explained on pages 70–71 of your eating plan guide.

Do I measure the items cooked or uncooked?
Unless specified as cooked in the plan, go with uncooked.

Is this a good program for beginners?
Yes. It’s designed for beginners.

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.

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.

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.

What’s the perfect next step?
You’ve probably noticed that there’s a 21 Day Fix EXTREME. 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.

What is maintenance work?
It’s much harder to get into shape than it is to maintain that shape 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 3–4 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 awhile.