My Opinion & Review of the 21 Day Fix


The 21 day fix weight loss program is exceptionally popular, and I know that you have read up on everything from its portion control plan to its workouts. The question now is whether the program works. Can you really shed your excess weight with 21 day fix? Or is 21 day fix an over-hyped program?
Below I will answer these questions and more, by providing reviews on every aspect of 21 day fix from people who have actually taken part in the program (these reviewers have been verified).



21 Day Fix Review and Recommendations

1. Does the portion control work?

” The containers do look small when you first get them but once you start using the containers you realize that it adds up to a lot of food during day (you won’t be hungry). This program is great for anyone who wants to take all the guess work out of putting together a weight loss routine.” Monica

2. Are the workouts efficient?

” I am 1 week in and down 5 lbs. Started at 5’4 190 lbs… Love the videos..I have been doing the modified version of the videos with the lower level intensity person on the video.” Elizabeth

” I love this program. The workouts are challenging, but doable!!! My measurements on day 21 were 12 inches total lost!” Andrea Fields

” I’m on my second round of 21 day fix, and I am really happy with my 12 pound loss in the first round. The workouts are tough, but I like a challenge.” Jen

3. Is the program easy to follow?

” This system is extremely efficient if you follow it.” Chengiz

” Love the containers, & the nutritional plan is pretty easy to follow. The workouts are somewhat difficult for an out-of-shape gal with bad knees like me, but I follow the modifications the best I can and I will say it works.” Diane Marzec

4. Is the quality of the DVD poor?

” I would give it “no stars” if I could….ONLY because the DVDs don’t work. They freeze, stop, skip, and sometimes just don’t play at all. Extremely disappointed. Who ever is producing the DVDs should be ashamed of themselves for having such a poor quality made product.” Kmarie

5. Do you lose weight with the program?

” A common sense eating plan along with 30 minute daily work outs on two DVD’s equals a no fail way to lose weight. I’m starting week two and can already see a difference. The idea is that after three weeks, new eating and exercising habits will be formed that you can then use going forward. There are no gimmicks or trendy fads. Just good eating and exercise.” Afton Nelson

” This program helped me lose 6 pounds within the first month…However, then I did a second round of this program, and I could only lose 2 pounds for 3 weeks” Natalia I. Rubstova

” My results from only 3 weeks of doing them and the meal plan have been such a HUGE difference from what little I saw by going to the gym 4 to 5 days a week.” Jessica Crater

” It did not work for me….one bit….the DVD’s have a lot of commercials to entice you to buy their products….didn’t like that part of it. The exercises are OK buy not for the price I paid…..overprice item…beware.” Monica Cardenas

” Love it. On round 3 and 30 pounds down.” Amy Von D


These reviews should offer you an all encompassing view of what 21 day fix holds for you. Now that you know what to expect when you purchase 21 day fix, you can make your final decision on whether or not you want to start this program. Good luck to you!

Building Lean Muscle In A Few Easy Workouts


Everyone has a different objective when they workout, for some men working out is a means to a healthier body, to others it is a way of getting jacked up beyond belief, and to others working out is simply the way of achieving a healthy and trim body.

If you fall into the last category and would love to sculpt your body by building lean muscle, then I will provide you with some workouts that will help you build the lean muscles in your body.

So get ready for an informative workout article.

Lean Muscle Workouts

Below I will give you different sets of lean muscle workouts, which are focused on sculpting your body and defining your muscles.

Workout #1

This workout is also referred to as Brad Pitt’s Fight Club workout, as it aims to emulate the lean body he had as Tyler Durden in the classic film. As you will see below, the workout focuses on different muscle groups each day, and executes a high number of repetitions.

  1. Monday is Chest day

The exercises include 25 pushups, bench presses, incline chest presses, and machine or cable flys.

You should execute 3 sets of each exercise, with 15 repetitions for each. Rest for 60 seconds between each exercise, and make sure your form is correct so that you are dog tired by the 15th rep. If you have no problem doing the 15 reps, make sure you dial up the intensity for your not set.

  1. Tuesday is Back day

The exercises include pull ups, seated rows, lat pull downs and T-bar rows.

Warm up with the pull-ups, and do 5 pull ups with 3 sets using a resistance machine. Transition into the other exercises doing 15 reps and 3 sets for each, and you will find the V-shape of your neck becoming defined as you go on with this exercise.

  1. Wednesday is Shoulders day

The exercises include military shoulder presses, Arnold presses, lateral dumbbell raises, and front dumbbell raises.

In order to add bulk to your shoulders, do 15 reps and 3 sets of the exercises given above. At the end of the day your front, lateral and rear deltoids should be put to the test.

  1. Thursday is Biceps and Triceps day

The exercises include a curl machine, E-Z cable curls, hammer curls, and triceps pushdowns.

Like with all the exercises in this workout, you should perform 15 reps and 3 sets of each. Additionally, you can add resistance via a Nautilus machine in order to promote the building of lean biceps and triceps.

  1. Friday is Treadmill Cardio day

The recommended treadmill cardio intensity is 45 minutes at a maximum heart rate of between 65% and 75%.

The purpose of a treadmill cardio day is to trim down your body fat so that you attain a more chiseled body. Treadmill cardio is beneficial to the appearance of your arms, shoulders and back.

  1. Saturday and Sunday is Rest day

Rest is essential when building lean muscle, as it helps to repair damaged muscles and create greater muscle resistance. Avoiding rest will only lead to you burning muscle, so ensure that you take these two days seriously.

If you feel like the advised 3 sets and 15 reps is not sufficient, then you can increase the intensity of your workout by following a 30 minute circuit training schedule. During these 30 minutes you should do as many reps as you can possibly accomplish, while maintain good form and taking no rest.

Workout #2

This second workout is less of a schedule like the one above, and more of an overall lean muscle building tip.

You should switch out cardio for circuits and weights. You might be wondering why this tip makes sense, after all Brad Pitt’s Fight Club includes a day of treadmill cardio. The answer is simple; cardio works towards burning calories and not building muscle. That is why it is used in the Fight Club workout in conjunction with other muscle building workouts.

Weight training and circuit training on the other hand stimulate muscle growth, and promotes your lean muscle endeavors. You should therefore aim to perform weight training 3 days a week, and circuit training once a week.

If you still want to perform cardio routines, incorporate a 20-minute fast and slow cardio interval workout once a week.

Workout #3

An alternative lean muscle workout takes place using a few easy tips.

TIP 1: Lift weights for 30 minutes 3 days a week, while taking care to maintain proper form so that the correct muscle fibers are targeted. You can utilize free weights, machines, TRX bands and weight lifting classes during this time, and you can also opt to combine these different weight lifting methods to create the ultimate routine.

TIP 2: Make sure to skip a day between each weight lifting workout session, so that your body has time to rest and recuperate. On the days you are not in the weight room, you can perform cardio to get rid of any excess fat.

TIP 3: Muscle fatigue should be your aim when you are weight lifting, and in order to do this you should plan your exercises ahead of time. If you would like an endurance routine, 15 reps and 3 sets of a lower weight will be adequate. However, if you are looking for a speed routine, then go with 6 to 8 reps and 3 sets with a heavier weight to build lean muscle.

TIP 4: You can also choose to perform 1 repetition every 2 seconds, as this is more effective than 1 repetition every 4 seconds.

TIP 5: Rest for 60 seconds between each set, as short rest times promote lean muscle building.

TIP 6: Drink water every 30 minutes as you exercise, as hydrated muscles perform better and deliver better workout results.

TIP 7: The best exercises for building lean muscles are compound exercises, which provide a full body workout. These exercises work out several muscles at once, and require more than a single movement. Great compound exercises include pushups, TRX bands, weight lifting on tip toes, burpees, and kettle ball workouts.

With the 3 workout options provided above, you now have a wide range of lean muscle workouts on which you can base your final decision. Each of these workouts is effective and efficient, and will push you towards achieving your lean muscle gains.

So get off the couch and begin your workout today!