Exercise

In previous posts, I’ve spoken about how much I’m enjoying following the nutrition and diet guide from the 21 day fix program. The color coded portion control container set has really helped me to understand what exactly constitutes a “healthy” and normal sized portion of each food group rather than just loading up my plate.  I wasn’t really following any strict exercise program but decided to give the workout videos a shot because I know how important it is to exercise not only to lose weight but to build muscle.  I got my 21 day fix workout schedule in my Etsy bundle that I used for the tally and logging sheets for the nutrition component. So, I ordered the program itself and decided to give it a go!

Here’s a photo of the workout calendar I printed off:

You’ll complete one “round” as Beachbody calls it, in three weeks.  Start whenever you like and you have to workout once a day for 21 days.  There will be an “active recovery” day which acts as your rest day but you still need to exercise. You’ll be doing a Yoga workout to help stretch out your muscles and help increase your endurance and flexibility.

I like this workout schedule because it has an option to put how many calories you burn during each workout. I own a heart rate fitness tracker to help track my calories burned each day so this is great for me. By logging my calories burned per workout, I can see how many I am doing on average per workout, and also monitor if I am pushing myself hard enough each time I do the workout.

21 Day Fix Workout Program:

So let’s break down what exactly you’ll be doing over the next 3 weeks.  Each day is targeted towards a different muscle group or a different type of exercise. This is great because it helps you avoid reaching a “plateau” when you are mixing up your exercises and also using weights. It keeps the body in suspense and this keeps you losing weight throughout the entire program.

Total Body Cardio Fix: This workout is a cardio and strength-training hybrid.  Under 30 minutes long and it is no joke. I was sweating bullets after doing this workout routine! You’ll do a mixture of exercises that combine both weights and cardio power moves like running on the spot while lifting weights in the air, or doing side jacks and squats. This is one of my favorite workouts of the bunch!

Upper Fix: In this workout, you’ll work your arms and upper body.  Some of the routines will involve abdominal routines like sit-ups and crunches, and others will focus on bicep curls, rowing, tricep exercises and any exercise that will help you lean up your arms. All I can tell you is that after doing these workouts the past 4 months, my arms have developed muscles I haven’t seen in years.

Lower Fix:  This focuses on your lower body working your thighs, glutes, butt and calves.  Not only will you use your own body weight with exercises likes squats and lunges, but you’ll combine them with light and heavy weights for an even greater calorie burn.  The stronger and more muscle you have on your thighs and legs, the more calories you’ll burn on a daily basis since this is your largest muscle group.

Cardio Fix: Another favorite workout that ditches the resistance and weight and focuses purely on cardio moves to burn as many calories as possible and get your heart rate up.  You’ll need plenty of water for this one. The moves are athletic and easy to follow, no complicated dance choreography.  Jumping, running, side shuffle, and so forth.

Dirty 30: This is similar to Total Body Cardio Fix in that you’ll combine both weights with cardio moves. The calorie burn for me was higher with the TBCFix workout but this one is still good and focuses on your full body.

Pilates Fix and Yoga Fix: These workouts both will help you recover after doing all of the exercise videos above.  You’ll become more flexible and will be less sore on a weekly basis after completing the other daily workouts.

Third Week Doubles Option:

As you can see in the calendar, you’ll have the option to work extra hard during your final week in the program to try to push yourself to burn as much weight as possible. You’ll do the same set of workouts each day but add on an extra workout either afterwards or in the evening.  It’s important not to train the same muscle group two days in a row or twice in one day, so don’t choose to do Upper Body Extreme twice in a row for example!  Follow the schedule as set or substitute for an extra cardio workout.

What equipment is needed for the workouts?

You’ll need a set of light and heavy weights depending on your strength level. Not every muscle group is the same, so when doing the Lower Fix workout, you’ll use a heavier set of weights or dumbbells than when working various upper body muscles such as the triceps.

You will probably need an exercise mat for when doing abdominal exercises and push-ups. I recommend a high quality one that will stick to the floor so it doesn’t move while you’re on top of it.  A thick one is especially recommended since some of the exercises require you to lift your butt when doing reverse crunches and this can be hard on the lower back if your mat isn’t thick enough.

When will I begin to see results?

If you follow the nutrition part of the program and eat from the approved 21 day fix food list, you’ll start to see results as soon as after the first one or two weeks.  Depending on how much weight you have to lose, you’ll continue doing more rounds of the program until you complete your goal.  I’ve lost over 42 pounds since February (and now writing this in July) by combining this program with my appetite suppressant.  The 21 day fix exercise program is comprehensive and a fool proof way to not only lose weight, but learn about portion control, healthy diet and build lean muscle.