Autumn Calabrese's 21 Day Fix EXTREME - Ultimate Package
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- Based on the successful 21 Day Fix program but with a clean eating nutrition plan and more extreme workouts
- 6 Extreme workouts on 2 DVDS plus 2 Next-Level Extreme Workouts
- Portion control containers with an eating guide
- Step by Step guide on how to use your containers
- 21 Day workout calendar and recipes included
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From the manufacturer
21 Day Fix EXTREME - Ultimate Package
Meet the Trainer - Autumn Calabrese
Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was 'healthy'. Autumn realized that supersized portions were hurting her clients’ weight-loss success because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily. And as a single mother, Autumn understands how hard it can be to fit exercise and healthy eating into a jam-packed schedule. So she created short but effective workouts that take only 30 minutes a day, along with a simple eating plan that doesn’t require you to spend hours in the kitchen.
21 Day Fix EXTREME - Ultimate Package
Extreme Fitness. Simple Eating. Serious Results.
Get lean and shredded faster! The Ultimate Kit gives you everything that's in the 21 Day Fix EXTREME Essential Kit, plus a lot more. You get a large portion-control container for convenient meals on-the-go, an extra set of 7 color-coded containers for more flexibility and ease of use, 2 additional extreme routines for the most serious way to work out, and a resistance band designed to help you shred up and shed off those final pounds at lightning speed.
When you absolutely, positively need to get lean and defined in the shortest time possible…21 Day Fix EXTREME is the way to do it.
Give it all the guts, intensity, and drive you’ve got for 21 days—and you WILL get that hard body you’ve always wanted.
The workouts are short, but they’re extreme. The eating plan is simple, but there’s no room for treats or cheating. It’s a serious 21 days. But stick with it, and you’ll walk away with serious results.
Want better results—faster?
The 21 Day Fix EXTREME Ultimate Kit features all the variety, convenience, and next-level workouts needed to give you even better results—from day one!
Your 21 Day Fix EXTREME Ultimate package includes:
- 9 EXTREME Workouts on 3 DVDs
- 2 sets of our 7 piece Portion Control Containers
- Start Here Guide
- 21 Day Fix EXTREME Eating Plan
- Countdown to Competition
- Extra Large Container
- Resistance Band
9 EXTREME Workouts on 3 DVDs
Autumn has seriously ramped up the calorie-scorching, muscle-carving intensity with these 30-minute extreme workouts. They feature a wide variety of steady-state aerobics, resistance training, and explosive power moves designed to give you a lean six-pack, cut arms, ripped shoulders, and toned legs in only 21 days.
1. Plyo Fix Extreme - An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
2. Upper Fix Extreme - By alternating opposing muscle groups, this no-rest upper-body workout will help shred your chest, back, shoulders, and arms.
3. Pilates Fix Extreme - Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
4. Lower Fix Extreme - Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with challenging resistance work.
5. Cardio Fix Extreme - Combining weighted cardio moves with traditional metabolic training intervals keeps your heart rate soaring.
6. Yoga Fix Extreme - A fast-paced flow yoga class, combining strength, balance, flexibility, and power.
2 Sets of Portion Control Containers
Forget about counting, cups, and calories. When it comes to losing weight, simplicity equals success. These seven color-coded containers and Shakeology shaker cup deliver exactly the right portions every time, so you never eat too much or too little. Fill them up as directed in the Eating Plan - and you will lose the weight!
Green - Veggies.
Purple - Fruits.
Red - Proteins.
Yellow - Carbs.
Blue - Healthy Fats.
2 Orange - Seeds and Dressings.
Shakeology Shaker Cup - Drinks.
Yes. The containers do look small! Just remember, when you receive your kit, you will calculate your target caloric level and corresponding meal plan. Based on that meal plan, you will fill the containers multiple times a day and eat several portions of certain containers. Once you start preparing your meals, you'll see how much food you actually get. You may feel as though you won’t be able to finish all your food at times, but you should for maximum results.
2 sets of 7 Color-coded portion-control containers plus Shakeology shaker cup
No more guessing about how much you should eat. Fill up the containers with your choice of food—if it fits, you can eat it!
Portion Control Containers
9 Workouts on 3 DVDs
Start Here Guide
Need to get seriously shredded in the shortest time possible? See how simple portion control, clean eating, and extreme 30-minute workouts will help you get the hardbody you’ve always wanted. Extreme Fitness. Simple Eating. Serious Results. When you absolutely, positively need to get lean and defined in the shortest time possible…21 Day Fix EXTREME is the way to do it. Give it all the guts, intensity, and drive you’ve got for 21 days—and you WILL get that hardbody you’ve always wanted. The workouts are short, but they’re extreme. The eating plan is simple, but there’s no room for treats or cheating. It’s a serious 21 days. But stick with it, and you’ll walk away with serious results. Your 21 Day Fix EXTREME Ultimate package includes everything that you get in our Essential Kit, plus: - 2 Extra Extreme Workouts with your Ultimate Kit - Additional Set of 7 Portion-Control Containers** - Extra Large Container - Resistance Band† - 6 extreme workouts on 2 DVDs - 2 Extra workouts with your Ultimate Kit: Power Strength Extreme Nine total-body exercises that use functional movement patterns to increase your strength, endurance, and power. ABC Extreme Push your Abs, Butt, and Cardio to the extreme—and carve a competition-level body that's ready for the big stage! - 2 sets of 7 Color Coded Containers plus 25-oz -Shakeology Shaker Cup - Start Here Guide - - 21 Day Fix EXTREME Eating Plan - Countdown to Competition
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Since my reviews tend to be on the longer side, I've divided this up into headings/main sections so you can jump to those sections that interest you if you're not interested in reading the whole thing. :-)
Also, the video review that I've shared doesn't provide my thoughts about the workouts, but rather shows how I set up the meal plan in a special notebook to help me stay on track with my eating.
~~ ULTIMATE PACKAGE VS. REGULAR SET ~~
This Ultimate Package set comes with these bonus items:
* an extra set of food containers, plus one large blue one
* a pink/15-pound resistance band
* two bonus workouts -- ABC Extreme and Power Strength Extreme
I ended up ordering these extra items as an add-on to the basic set, so I have all of them. I think they're worth the extra cost, especially because it was really hard for me to find a resistance band that worked with the workouts. I've also provided more details about the two bonus workouts below.
~~ MY BACKGROUND ~~
It always helps me to know where a person is at in terms of their fitness level when I'm thinking of purchasing a new fitness program, so I wanted to provide that same info. I consider myself to be an advanced exerciser, and usually use workout DVDs by instructors like Cathe Freidrich, Fusion Fitness/Dream Body, Tonique, and Ballet Beautiful. I'm not affiliated with Beachbody in any way, but have many of their programs in my collection of 300+ workout DVDs since they tend to be well-thought-out programs.
~~ DIFFERENCES BETWEEN THE EXTREME SET AND THE ORIGINAL 21 DAY FIX SET ~~
Autumn mentioned in a YouTube video that the Extreme set is designed to take things up about "five notches" from the original set. It's *not* a beginner program. She also said that you don't need to have done the original program at all to do the Extreme set, but you should be advanced in your workouts.
From the intensity of the workouts to the meal plan, everything about this set is designed to be more intense and more "dialed in" (to use one of Autumn's phrases), than the original 21DF set.
I did about a week of the original set when it first came out, but the workouts were too easy for me. These new Extreme ones have definitely challenged me! If you're just starting out, then start with the original set for sure.
~~ EQUIPMENT ~~
To do the workouts, you'll need:
* A mat
* Various pairs of dumbbells
* A resistance band of about 15 pounds in strength
They recommend one pair of heavy weights and one pair of lighter weights, but I've been using my full range of 3's, 5's, 8's, 10's, and even 12's for all of the workouts.
With the original set, you could use a resistance band in all of the workouts, but with this set you really do need some dumbbells since many of the exercises would be awkward to do with a band.
Also, I tried using some resistance bands I already had, but they weren't quite right for doing Pilates Fix Extreme or Lower Fix Extreme, so I ended up breaking down and ordering the 21DFX Beachbody pink band so I could have it on hand and use it when I repeat this program.
~~THE STYLE OF THE WORKOUTS~~
The workouts are formatted as circuits, where you do a series of exercises and then repeat that series before you move on to the next round. In the next section of my review, I provide an overview of each workout.
The time moves quickly in each workout, and they really do seem over before you know they've started.
The workouts also each have two countdown timers on the screen, which I personally love since it helps me know where I'm at in the workout and how much more is left to do. One countdown timer shows time remaining for the entire workout, and one shows time remaining for that exercise or rest period.
Each of the workouts also really seems to target the legs, and I watched an interview with Autumn Calabrese online when the first set came out where she said she does that on purpose since leg-intensive workouts burn so many more calories and more fat than workouts that don't target them quite so much. As an hourglass, I appreciated this focus on the lower half.
The workouts are also not "dancey," so they definitely should appeal to both men and women.
Everything is also mirror-cued, which is fantastic since it makes following along so much easier.
~~ THE WORKOUTS THEMSELVES~~
Although the workouts are billed at coming in at 30 minutes each, they really come in at about 33 minutes each. Also, the cool-down on each one is really short, so plan on a few minutes to stretch out more each day.
The Ultimate Package comes with the following workouts:
* PLYO FIX EXTREME -- Even though this is a plyo workout, it uses weights. It has 30 seconds of a move, followed by about thirty seconds of rest. Each round is done twice before you move on to the next round. Round 1: jump squats + lunge jumps (right and then left); Round 2: single-leg squat jumps + sumo squat jumps; Round 3: burpees with tuck jump + square jump; Round 4: weighted skaters + calf jumps; Round 5: 3-directional squat thrusts + sumo squat with lateral hop; Bonus: cross lunges for one minute
* UPPER FIX EXTREME -- Includes 3 rounds with 4 exercises in each round; you need a mat, a pair of heavy weights, a pair of light weights and a resistance band; no rest between sets; Round 1: Push-Ups (full-range for 30 seconds and half-range for 30 seconds); Drop Set Lunge with Wide Grip Row (30 seconds with heavy weights, 30 seconds with light weights); Drop Set Chest Flyes (30 seconds with heavy weights, 30 seconds with light weights); Band Lat Pull-Down (alternate sides for 30 seconds, both sides for 30 seconds); Round 2: Drop Set Military Press (30 seconds with heavy weights, 30 seconds with light weights); Weighted Twisting Oblique Crunches (1 minute); Posterior Delt Flyes with band (30 seconds then hold for 30 seconds); Dolphins
* PILATES FIX EXTREME -- This workout is comprised of pilates-inspired move. Each exercise is just done one time, and is done for one minute, and you use the resistance band for the entire workout. Speaking of which, I ended up ordering their resistance bands since none of mine quite worked for this workout. Also be sure to follow Autumn carefully when she shows you how to set up your band; I didn't quite have it right the first time I did this, and was wondering why I struggled with the moves. The exercises in order are: Rolldowns with Back Row, One Hundreds, Scissors, Circle Teaser, Frog Leg Crunch, Curve with Flat Back, Russian Curve Twist, Heel Tap Curve, Heel Press, Abductor Lift on each side, Heel Press with Bird Dog, Fire Hydrants, Hamstring Curls on each side, Supermans, Swans, Camel with Front Raise, Cooldown
* LOWER FIX EXTREME -- This one is one of the hardest workouts in the set, and one of my favorites! From what a friend told me (Autumn doesn't mention that it's called this), this one uses the training modality called contrast training, where you follow a heavy-weight set with a plyo set using those same muscles; supposedly, it's great for building lean mass and gaining more power. You need a set of heavy weights and a resistance band to do this workout. You'll do four rounds with two exercises in each round. Round 1: Squat Jump with weights and without (30 seconds each), Weighted Front Lunge (30 seconds) on right side into Front Kick on right side; repeat on left side; Round 2: Single-Leg Squat with weight to Squat-Lunge Jump with no weight on right side; Repeat on left side; Side Lunge with weights and then Side Lunge to Leg lift without weights (30 seconds each) on right side, repeat on left side; Round 3: Sumo Squats with weights to Sumo Squat Jumps without weights (30 seconds each) on right; repeat on left; Back Lunge with weights then Plyo Lunges (30 seconds each) on right; repeat on left; Round 4: Kneeling Band Heel Press on right side; repeat on left; Lateral Band Walks (what Cathe Friedrich calls Firewalkers)
* CARDIO FIX EXTREME -- Although the title of this suggests that it might be pure cardio, it's really a metabolic circuit workout (which are great for fat loss), where you mix in weighted exercises with cardio bursts. There are four rounds with three exercises in each round; the first two are done for one minute each, and the third exercise (which is a cardio drill) is done for 30 seconds. You repeat each round twice, before moving on to the next round. You need your heavy and light weights for this. Round 1: Low-High Squat Shuffle, High Plank with Butt Kick, Running in Place; Round 2: Jumping Jacks with Shoulder Press, Back Lunge with Kick, High Knees in Place; Round 3: Narrow Squat to Sumo Squat with Biceps Curl, Football Fast Feet with Sideways Jump Turns, Regular Jumping Jacks; Round 4: Squat with Clean, Shuffle Burpees, Twisted Skaters with Weight
* DIRTY 30 EXTREME -- Each round is repeated (so you're doing each one twice), before you move on to the next round. Round 1: Half-Moon Curtsey (right then left side) + Squat Press; Round 2: Pushup Row (right then left) + Sword Pull Lunge (right then left); Round 3: Squat Row (right then left) + Lunge Row Curl (right then left); Bonus Round: Plank Crunch (right then left)
* YOGA FIX EXTREME -- I didn't actually do this workout since I needed a break from the program, but I previewed it and it's mostly sun salutations.
* 10 MINUTE HARDCORE -- This is one hard ab workout! You need a medium-sized weight for this. Each of these moves is done for one minute each, before moving on to the next move: Weighted Crunches, Weighted Knee Drops, Weighted C-Curve Pass, Weighted Hip Drops (one minute on each side), Leg Crosses, High Plank with One-Arm Rotation (one minute on each side; even the modifier is in full/high plank for this)
* FIX CHALLENGE (bonus workout if you order through a coach) -- This one has 13 exercises, with 13 rounds, but it's set up in a unique way. You do four reps of each exercise, but then add on a move each round. You then repeat it twice. The exercises are: Surrenders, Inchworms, Up-Downs in plank, Hip Drop Hovers, Side Planks, Pushups, Knee Tucks in Plank, Leg Raises in Plank, Burpees, Plyo Lunges, Narrow-Wide Squat Jumps, Curtsey Lunges, and Skaters.
* POWER STRENGTH EXTREME -- This one has one round, which is repeated for a total of two rounds. Round 1: Quad Crawl, Frog Hops, Supine Crawl, Extended Crunch, Glute Kicks, Half-Pistol, Gorilla Walks, V-Ups, Flip Crunch. Repeat for Round 2.
* ABC (ABS, BUTT, AND CARDIO) EXTREME -- This includes one minute per move, where you alternate between a leg exercise and then an abs exercise; you run through the entire set of exercises, then repeat them all in the same order a second time. The exercises are: Squat Tap, Figure 4 Reach (like an oblique crunch), Sumo HIIT, Accordion (weighted crunches), Squat Hold, Squat Jump, Curve Twist, Lunge Arabesque (30 seconds each side), In and Outs (weighted crunches), Single Leg Bridge (30 seconds each side), Side Plank Drop (30 seconds each side)
The 10-Minute Hardcore workout also comes on each of the two main disks, which makes it easy to play so you don't have to change disks.
Since I ordered my set through the Beachbody site, I received the Challenge workout as a free bonus.
Each workout starts with a warm-up that's just about 1:30 long and ends with a short cooldown. Autumn includes the exact same moves in each workout, which gets a bit repetitious after a few days. Also, the cooldown stretches were definitely not enough for me, especially on leg-intensive days like Cardio Fix and Leg Fix. Plan on adding in a few more minutes to stretch on those days.
The rotation guide includes suggestions for how to use both bonus workouts and the Challenge workout (which you can use in place of Cardio Fix Extreme). I ended up ordering this when I ordered the Beachbody pink resistance band since the resistance bands I already owned weren't giving me the range of motion I needed to do some of the workouts like Pilates Extreme and Lower Fix Extreme.
~~ THE ROTATION SCHEDULE ~~
The included rotation has you working out seven days a week, and you do the same workout each Monday, Tuesday, etc. For instance, each Monday you do Plyo Fix Extreme, each Tuesday you do Upper Fix Extreme, etc. You can also use the included 10 Minute Hardcore routine twice a week, on the days when you do Upper Fix and Lower Fix.
The original 21DF came with the option of doing double workouts (two workouts a day) during the third week, but the Extreme set specifically does not recommend it since the booklet says that these are more intense workouts that the ones in the original set.
~~ THE INSTRUCTOR AND INTENSITY LEVEL ~~
I did about ten days of the original 21DF, but stopped because the workouts weren't challenging enough for me. This new set is definitely harder, and I would rate it as advanced for sure. They're definitely a step up in intensity from the regular 21 Day Fix program, but not quite as hard as comparable half-hour programs like JNL Fusion, Focus T25, or Jillian Michaels' BodyShred.
I did find, though, that the workouts became harder for me as the program went on; that's because as I got more familiar with them, I used heavier weights and pushed myself to go harder and faster each time.
I also had non-stop delayed muscle onset soreness (DOMS) the first two weeks, which let me know that I was really working muscles that I hadn't been using for awhile. Even the Pilates one will leave you sore in your legs and tush!
Autumn leads each workout, and she does some of the exercises herself and also walks around and gives form pointers and encouragement to the background exercisers. (I mention this because I know that some people don't like it when instructors like Jillian Michaels don't actually do the workout themselves, as opposed to an instructor like Cathe Freidrich, who does each and every rep, without walking around.)
Autumn is really positive, and she encourages you to take breaks and/or follow the modifier as needed. In fact, in a few of the workouts, the background exercisers had to take things down a notch or take a quick break, which was encouraging to see.
In the original 21DF, the background exercisers seemed to come in more shapes and sizes, but here the background exercisers are all pretty ripped, and I think all of them are sporting six-packs. It makes sense since Beachbody is targeting this towards more advanced participants. In each workout, there are three male background exercisers and three women, one of whom is the modifier.
~~ THE MODIFIER ~~
There is a new modifier in the Extreme workouts (it's no longer Kat), and her name is Chariesse. She does a nice job of making things easier and a little more low-impact.
That being said, the modifications are not as easy as you'd expect; for instance, in the Hardcore workout, she does full planks (not on her knees) for the full two minutes of an exercise and in Upper Fix she does push-ups on her toes. Of course, you can always figure out how to do some modifications on your own, depending on your individual needs.
~~ THE CONTAINERS/MEAL PLAN ~~
As with the original 21 Day Fix, the idea behind the included containers is that you calculate your energy/food needs (based on your current weight), and then you're allowed to each a certain number of container portions each day based on your caloric needs. For instance, I'm allotted three green containers each day, two purple, etc.
The containers represent the following types of food:
* Green -- veggies -- 1 cup
* Purple -- fruit -- 1 cup
* Red -- protein -- 3/4 cup
* Yellow -- starches and carbs -- 1/2 cup
* Blue -- healthy fats and cheese -- 1/3 cup
* 2 Orange -- seeds and oils -- 2 tablespoons per orange container
* Teaspoon -- oils and nut butters; it doesn't come with a teaspoon since you're meant to use one you already own
* Blender/shaker bottle for protein shakes
For each container color, there is a corresponding page in the Eating Plan booklet that lets you know which foods belong to that group and how much of that serving size should fit in that container.
The Eating Plan booklet also only comes with maybe 15 or so recipes, but I found a lot of recipes on blogs and on Pinterest. I also had to do some "eyeballing" when I used some of my own recipes from cookbooks, etc., but it became fairly easy to figure things out after a few days.
~~ A NOTE FOR VEGETARIANS AND VEGANS ~~
I had been worried about being able to use the containers/meal plan since I'm vegan, but they are definitely vegan- and vegetarian-friendly since you basically use your own foods to create your meals.
That being said, since the vegan and vegetarian protein options were pretty limited, I ended up counting beans, lentils, and quinoa as reds/proteins, which I read online was OK to do. I still got results from doing so. As a vegan, your protein options are otherwise tempeh, tofu, unsweetened soy yogurt, and protein powder. I also did not use Shakeology, but did use Vega Protein Powder a few times a week.
Beachbody really needs to work on making their meal plans more vegetarian- and vegan-friendly! (Beachbody, if you're reading this, please take note! :-) )
To help, I also joined a Facebook group for vegetarian and vegan 21 Day Fixers. The women there are incredibly helpful in terms of sharing meal plans, recipes, and prep ideas. If you're on Facebook, definitely look for the group to get support.
~~ DIFFERENCES BETWEEN THE ORIGINAL AND EXTREME MEAL PLANS ~~
The original set included "treats" like chocolate and wine a few days a week, but the Extreme Meal Plan does NOT include any treats at all. It's pretty much clean eating and whole foods for twenty-one days.
The yellow category is also modified. For example, in the original program, you could have waffles and pancakes as your yellows (although Autumn recommended doing that only a few days a week), but here those are gone.
~~ SPECIAL "COUNTDOWN TO COMPETITION" MEAL PLAN ~~
In addition to the regular Extreme Meal Plan, the set also comes with a booklet that outlines a more intense "Countdown to Competition" plan, which, according to the booklet, is what Autumn uses when she's getting ready to do a competition. It's a carb-cycling program, so basically you do two days on the more intense, high-protein Competition plan, and one day on the regular Extreme Diet, and then repeat, with the last three days being all Competition diet.
I didn't try this since my calorie range would mean that on Competition Plan days I would get one serving of carbs, no fruits, and only 3 teaspoons of fat - and I knew I couldn't function and be a sane person without having my husband want to kill me if I followed it. :-)
From what I have read online, the results that the test group got were from most of them following this plan for all three weeks of the 21DFX program.
~~ NOTEBOOK FOR ORGANIZING YOUR MEAL PLAN ~~
I didn't follow the meal plan that closely when I did the original set since it was hard for me to wrap my brain around the eating plan. This time, I scoured the internet and Pinterest for recipe ideas, and, based on some ideas I found online, I ended up putting together a notebook that had my weekly meal plans, container "cheat sheets," and recipes in one place. This helped tremendously, and I've included a short video of my notebook so you can see how I organized it.
Based on an idea I found online, I also put a page that had my daily totals in a plastic sheet protector and used a wet erase marker to tally up my scores as the day went on.
I put my weekly and daily meal plans on facing pages so I can access them easily and view them at the same time. Since I've found that I modify my weekly plan a bit, the daily page helps me make those changes easily on a just-in-time basis.
I used stick-on colored tabs on a sheet protector for each breakdown of the foods. For instance, the red tab marks a page that has a list of all red-approved foods.
The back cover also has a quick reference list of all the foods, so I can flip to that easily and quickly.
The rest of the tabs mark recipes by breakfast, sweet snacks, savory snacks, and entrees. At the very back, I have sample meal plans.
The warm-ups are identical in each workout, but that's a minor annoyance.
The main annoyances are the usual Beachbody ads, which come at the start of each workout and the end. I have having to listen to these, so I skip over them, but they're still annoying.
The cooldowns on the workouts are also much too short, but I know that that's because they're trying to keep the workouts at just about thirty minutes each. Plan on spending a few more minutes stretching out and cooling down.
~~ OVERALL THOUGHTS ~~
Because I was eating a lot fewer carbs (I only got two yellow containers a day) than I usually do, I "boinked" during a few workouts my first week, which is really unlike me. Usually I do 45- to 60-minute intense workouts with no problem, but the different way of eating really made a difference in my performance during the workouts. I had originally thought that I would add a short half-hour yoga session to each workout (I did this with Jillian Michaels' BodyShred and it worked well), but I was spent after doing each 21DFX workout, and didn't have the energy to add anything else on. One of my friends who was also doing 21DFX suggested I bump into the next higher calorie bracket, so I did that a few days so I could have more energy, and it seemed to help.
I really liked these workouts much more than the workouts from the original set. The time flies by in most of them, and I gave myself the challenge of sticking with the workouts and meal plan for just three weeks, knowing I would soon be back to my more-loved workouts soon enough.
I'll update this tomorrow, once I do my final measurements and weigh-in.
~~FINAL RESULTS/TAKEAWAYS -- UPDATE ON 2/28/15~~
I just took my final measurements, and lost two pounds and 3 1/4" overall. That may not seem like a lot since I know that some folks have gotten pretty dramatic results with the original 21DF set, but I'm already on the smaller size and the Extreme program helped me tighten up. I lost two inches (!!) on my waist, 1/2" off my hips, and about 1/4" off each thigh. (Pants that were tight on me around Christmas are now much looser in the waist.)
I'm still really happy with those results since I'm an hourglass and can bulk up easily. Right before doing 21DFX, I did three weeks of Jillian Michaels' new BodyShred program, and, while I LOVED the BodyShred workouts, I put on a half-inch on each thigh in just three weeks, and I've had a hard time taking those inches off.
After three weeks of 21DFX, I also have more muscle definition (for instance, I can see the muscle lines in my forearms and in my abs much more), and I feel more toned overall.
Also, I was really good with measuring out my portions and sticking to my containers the first two weeks of 21DFX, but was really indulgent with my eating the third week, and so my results weren't as great as I had hoped they'd be -- but that's completely my fault. What I did learn from the program is that I was definitely eating more carbs and fruits before starting 21DFX than I should be eating if I want fat loss. I also saw that as soon as I started re-introducing my snacking at night in Week 3 (things like Kettle Korn and some pieces of chocolate), the weight loss stalled.
For me personally, I love working out (it's one of my main hobbies), but have struggled with my weight (especially since turning 40 a few years ago), and so this program really helped me see what I needed to do with my diet to get results. When I was in my 20's and 30's, I could eat whatever I wanted to as long as I did tough workouts, but, as I've gotten older, I've come to see more and more that I really need to focus on my eating in order to see results. Using the container system really helped me see that -- that "abs really are made in the kitchen." :-)
When I do this program again, I may just use it for two weeks at a time since I seem to have a hard time sticking to carb-restricted eating plans for much longer than that, and will probably use it before going on vacation and when coming back from vacation.
~~ FINAL REMARKS ~~
If you have any questions about the set or the workouts, please leave them in the comments section below, and I'll try my best to answer them. Sorry for the length of this review, but I hope it was helpful in providing an overview of what 21DFX is like! :-)