I’ve just started the 21 Day Fix Extreme program and am using this blog post as a way to review the program and detail all I’m doing over the next three weeks to follow the program precisely and lose the most amount of weight possible before the summer hits. The program is truly comprehensive. It comes with the workout DVDs that you’ll follow for 3 weeks and the portion control containers you need to use alongside your new diet.
The program might seem a little complicated to start and how exactly you use the containers so I’m going to write about every part of the program you need to know to get started and all the equipment I am using as well.
First of all, you’ll need to get yourself a copy of the program. The essential extreme program contains 7 workouts which you will do each day for 3 weeks. A few of the workouts are lighter than others (such as Yoga fix Extreme) so you don’t need to worry about over-doing it or exercising “too much”. Your body will use the yoga day to recover actively and you won’t over exert yourself.
I got myself a 21 day fix extreme workout schedule from Etsy that I liked since I could track not only the daily workouts but also there is space to write in how many calories I’d burned each workout. Here is mine that i am currently using:
Let’s go over the 7 workout videos:
The Extreme Workouts and My Take on Them:
- Plyo Fix Extreme: This one is tough! Phewf! It combines plyometrics jumping style cardio moves but combines weights through every exercise. There are 5 rounds in total plus a bonus round. The moves can vary from jumping squats to jumping side lunges.
- Equipment Needed: I used a set of 8 pound dumbbells during these workouts but that might be too heavy for many of you if you are just starting out. I recommend anywhere from 3-8 pound dumbbells.
- Upper Fix Extreme: Well, this one was certainly a challenge though my calorie burn was really low. I think that’s because the exercises are focusing on strength training and and slower deep movements (military press, push-ups) that might not get your heart rate up so much but you’re still working on and building muscle.
- Equipment Used: For this one, you switch up the weights. For example during the military press you use a heavier weight set for 30 seconds and switch to a lighter set. (I used 8s and 10s for this). However, most people will be using a variety of weights between 3 pounds and 8 pounds, depending on your strength level. Also, you’ll need a variation since you use a light weight when working triceps with the kickbacks because those muscle groups are much smaller than your legs or biceps for example.
- Pilates Fix Extreme: I’m not generally big into pilates but this was quite a good workout that targeted all areas of the body.
- Lower Fix Extreme: I always love leg days because your legs and thighs are the biggest muscle group of the body and you can work them hard and burn a ton of calories especially when combining lunges or squats with heavy weights.
- Cardio Fix Extreme: This is probably my favorite workout of the lot because you burn a serious amount of calories doing intense and steady moderate to high intensity cardio. And I am all about a high calorie burn after only a half hour workout!
- Dirty 30 Extreme: This workout combines both cardio and weights to strengthen your muscles while increasing your heart rate and burning calories and fat.
- Yoga Fix Extreme: I can’t lie, this is my least favorite workout of the week. I hate yoga! Boo! But it’s important to do to help lengthen and stretch your muscles after working them so hard all week.
Now that we’ve discussed the workouts, let’s talk nutrition. It’s so important to figure out what calorie bracket you are so you are creating a large enough caloric deficit each day to lose between 1-3 pounds a week steadily.
Here is the formula according to the guidebook:
The Calorie Bracket Formula:
In the graphic above, you can see the formula for how you are supposed to calculate your daily intake of calories. I think its extremely important to remember that the guidebook over estimates the amount of calories you burn during the 21 day fix extreme workouts.
Unless you are using a device to track how many calories you burn a day, you need to reduce this amount because most people aren’t burning 400+ calories in a mere 30 minute workout. You can find out how many calories you burn doing the 21 day fix workouts here!
Calculating Your Calorie Level:
- Current Weight in pounds x 11 = Your Calorie Baseline
- Baseline + 200-350 (burned with the 21 day fix extreme) = Caloric Need
- Caloric Need – 750 Calorie Deficit = Target Calories per day
If you workout more than just doing this program, you can add more calories to the second step. The guidebook says you burn 400 calories during each workout, but that is simply false. Some workouts you will burn 350 or more but only the high cardio ones like Cardio Fix Extreme. Other workouts are much less intense or use more strength training rather than cardio based moves which results in a lower calorie burn. So use between 20-350 if you don’t have your own calorie burn fitness tracker.
The 21 Day Fix Extreme Containers:
Now that you’ve determined your Target Calories per day, you can choose a caloric bracket that best suits your needs. Most of the brackets will fall between the following categories.
1200-1499 Calories, 1500-1799 or 1800-2099 per day
Depending on which is your calorie level, you’ll need to use tally sheets that will help you keep track of how many containers to use per day. For example, you’ll only have 2 purple containers a day (fruits) with the 1200-1499 Calorie Bracket, but you’ll have three or more with the higher brackets. The beauty of the portion control system is that you don’t need to count calories, but you’re still eating what you want, just in smaller portion sizes.
What does each container color and size represent?
Green Container: Vegetables
Purple Container: Fruits
Red Container: Protein sources, yogurt, meat, fish
Yellow Container: Carbs, whole grain rice, pasta, legumes, etc.
Blue Container: Healthy Fats like nuts, cheese, etc.
Orange Container: Seeds, dressings
What else do I need to get started with the Extreme Program?
Aside from the workout DVDs, the dumbbells and the containers, you’ll need to use the 21 day fix extreme tally sheets to make sure you are eating the correct amount of calories per day. I love to use the ones I found on Etsy that I laminate and re-use throughout the week.
You also need to have a bit of faith and patience. Take your measurements and weigh yourself after every 3 weeks. When you’re finished one round of the program, view your results and start another round after a day of rest. If ou commit to the program, you will succeed. No crazy diet pills or “quick result” promises without putting in the hard work. If I can do it, you can. My 21 day fix extreme review consensus is that this is truly a comprehensive program that gives you all the tools you need to lose weight and succeed. The question is, are you ready to commit and make the change to get the body you’ve always wanted!