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Download 21 Day Fix: A Complete Guide
If you are looking for a simple and effective way to lose weight and get fit, you might have heard of the 21 Day Fix. This is a popular program from Beachbody that promises to help you shed up to 15 pounds (7 kg) in just three weeks. But what is the 21 Day Fix and how can you download it? In this article, we will explain everything you need to know about the 21 Day Fix, including how to download it, how to follow it, what are the benefits and drawbacks, and some frequently asked questions.
How to Download 21 Day Fix
The first step to start the 21 Day Fix is to download it. Here are the steps you need to follow:
download 21 day fix
Order the program through the Beachbody website or Team Beachbody coaches via social media. You can choose between the basic package, which includes the workout DVDs, portion-control containers, guides and online support, or the challenge pack, which also includes a month's supply of Shakeology, a meal replacement shake.
Unbox the guides, containers and DVDs. You will receive a Quick Start guide, a portion-control system of seven color-coded containers, two workout DVDs with six workouts, a Start Here guide, an eating plan, a 3-Day Quick-Fix guide and access to online support.
Calculate your calorie target and container count. The program uses a simple formula to determine how many calories you need to eat per day to lose weight. Based on your calorie target, you will also know how many containers of each food group you can have per day. The containers are color-coded as follows:
Blue: healthy fats
Orange: seeds and dressings
Tsp: oils and nut butters
How to Follow 21 Day Fix
The next step is to follow the program for 21 days. Here are the steps you need to follow:
Follow the daily workouts and nutrition plan. The program comes with two DVDs that include six 30-minute workouts that target different parts of your body and fitness levels. You will do one workout per day for six days a week, with one rest day. The workouts are:
Upper Fix: resistance training for upper body
Lower Fix: resistance training for lower body
Total Body Cardio Fix: cardio workout with weights
Cardio Fix: cardio workout without weights
Pilates Fix: Pilates-based workout for core strength
Yoga Fix: yoga-based workout for flexibility and balance
You will also follow the nutrition plan that tells you what to eat and how much to eat based on your calorie target and container count. The plan includes a list of approved foods for each container, as well as some recipes and tips. You can also drink water, coffee, tea and Shakeology, but avoid alcohol, sugar and processed foods.
Track your progress and results. The program provides you with a measurement tracker and a progress tracker to help you monitor your changes in weight, body fat percentage, inches and mood. You can also take before and after photos to see the difference in your appearance. You are encouraged to share your results and feedback with the online community and your coach for support and motivation.
Benefits of 21 Day Fix
The 21 Day Fix is a popular program for many reasons. Some of the benefits of the program are:
Weight loss and fitness improvement. The program is designed to help you lose weight by creating a calorie deficit and burning fat with the workouts. The workouts also help you tone your muscles, improve your cardiovascular health, increase your metabolism and enhance your endurance.
Simplicity and convenience. The program is easy to follow and does not require counting calories, weighing food or following complicated rules. The portion-control containers help you measure your food intake without hassle. The workouts are short and can be done at home with minimal equipment.
Online support and community. The program comes with access to online support from Beachbody experts, coaches and other users. You can ask questions, get tips, share your progress and join challenges with other people who are doing the program. You can also stream the workouts online or download them to your device.
Drawbacks of 21 Day Fix
However, the 21 Day Fix is not perfect and may not suit everyone. Some of the drawbacks of the program are:
Cost and availability. The program is not cheap and may not be affordable for some people. The basic package costs $59.85, while the challenge pack costs $160. You also need to pay for shipping and handling fees, as well as taxes. The program is only available through Beachbody or its coaches, which may limit your options.
Potential for overeating or undereating. The program uses a one-size-fits-all approach to determine your calorie target and container count, which may not be accurate or appropriate for your individual needs, goals, preferences and activity level. You may end up eating too much or too little, which can affect your health and results.
Lack of flexibility and variety. The program is very strict and does not allow much room for customization or experimentation. You have to follow the same plan for 21 days, which can get boring and repetitive. You may also miss out on some nutrients or foods that you enjoy or need.
The 21 Day Fix is a simple and effective program that can help you lose weight and get fit in just three weeks. It combines portion-controlled eating with daily workouts to create a calorie deficit and burn fat. It also provides online support and community to keep you motivated and accountable.
However, the program is not without flaws and may not suit everyone's needs, goals, budget or lifestyle. It can be costly, restrictive, inaccurate and monotonous. You should consult your doctor before starting the program or any other weight loss or fitness plan.
Q1: What are the portion-control containers and how do they work?
A1: The portion-control containers are color-coded containers that help you measure your food intake without counting calories or weighing food. Each container corresponds to a food group and has a specific size that indicates how much you can eat of that food group per day. For example, the green container is for vegetables and has a capacity of one cup (236 ml). This means you can fill up the green container with any vegetable from the approved list up to one cup per day.
Q2: What are the foods to eat and avoid on 21 Day Fix?
A2: The program provides you with a list of approved foods for each container that are healthy, nutritious and low in calories. Some examples of approved foods are lean meats, eggs, tofu, beans, quinoa, oats, berries, apples, broccoli, spinach, avocado, nuts, seeds, olive oil and vinegar. You should avoid foods that are high in calories, fat, sugar or salt, such as fried foods, fast foods, sweets, soda, alcohol, white bread, pasta or rice.
How to download 21 day fix workouts
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Q3: What are the best tips for beginners on 21