The Red container is for Proteins like fish, chicken and lean red meat.The Purple container is for Fruits like berries, apples, watermelon, and so forth.The Green container is for Vegetables like carrots, cucumber, lettuce, etc.In your 21 day fix extreme package, you’ll get these 7 containers: Here is the formula you can follow to figure out how many calories you need to burn and select the appropriate calorie bracket for you: That means if your body is burning 2800 calories a day, you can eat 1800 calories a day, etc. If you want to lose 2 pounds a week (and more than this isn’t recommended), you should create a deficit of 7000 extra calories a week, or 1,000 calories a day. That means, you should create a deficit of at least 3500 calories a week if you want to lose one pound of fat a week. So in order to lose a pound of fat a week, you need to be burning more calories than you are consuming.
First, let’s get into how weight loss works. Based on this formula, you can figure our how many calories you need to eat a day in order to lose weight. Portion Control Containers and Nutrition GuideĪs with the original program, you’ll have to determine your caloric bracket using the calorie chart I’ve created below. The days where you do Pilates and Yoga, you’ll stick to those workouts alone and there no extra ones to swap out. Whereas, Saturday you can do either Dirty 30 Extreme or ABC Extreme. On Tuesdays and Thursdays, you can add an extra 10 minute workout (called 10 min hardcore) to help increase your calorie burn for the day. This is great because it helps promote variety and you won’t get as bored with more options!įor example, On Mondays you could do either Plyo Fix Extreme or Power Strength Extreme. But if you go with the Ultimate Kit, you can switch out certain workouts on the designated days according to what you’re in the mood for. If you decide to order the basic package, you’ll repeat the same 7 workouts each day for 3 weeks. The extreme program is designed over the course of 21 days just like the original program except the order of the workouts is slightly different. The 21 Day Fix Extreme Workout Schedule and Calendar The eating plan for this sequel program is the same as with the original program except the 21 day fix color containers look slightly different. > Read more reviews about the 21 Day Fix Extreme program on Amazon Pilates Fix Extreme: This is a great workout for the core and abs – you’ll use a resistance band through many of the exercises helping to improve strength, increase flexibility and endurance.ĭirty 30 Extreme: Bonus workout designed to work the entire body with cardio, interval training and strength-training exercises using resistance bands or dumbbells. Yoga Fix Extreme: This yoga workout really pushes to you the max as you focus on lengthening and strengthening your muscles for increased flexibility. That means some segments you work super hard and others you do lower intensity exercises until you calm down enough to repeat the high intensity ones. Lower Fix: Work the lower body with weighed squats and lunges targeting the glutes, calves, hamstrings and the butt!Ĭardio Fix Extreme: Another favorite of mine – it focuses on cardio interval training. My arms look more defined than ever after doing a month of these workouts! Upper Fix Extreme: Targeting chest, back, arm and shoulder muscles for the ultimate strength-training workout.
Plyo Fix: “Plyo” exercises are series of intense training involving a lot of jumping squat combinations – be prepared for a serious calorie burn and heart racing! This was the most difficult for me. The Extreme Workouts Included in Your Package: This is in order to help push you and exhaust your muscles to help muscle growth and help you sculpt a leaner and more defined body. What I mean by that is that you might be doing a military press and do 30 seconds with heavy weights and 30 seconds with lighter weights. The sequences are different depending on each exercise and many of the motions are “split”. The workouts also use heavier sets of weights and include the use of resistance bands. In the original program, the workouts are always under 30 minutes, usually ranging from 27-30 minutes and in the Extreme version are between 30-35 minutes each for the most part. The workouts are definitely more intense than the original version but they deliver what they promise – results. The 21 day fix extreme program by Autumn Calabrese will push you to your absolute MAX. But now you want more of a challenge and to get even better results. Perhaps you have already done several rounds of the original Fix workout series.