I recently received an email and the sender wanted to know if they could build muscle with the 21 Day Fix program. I’m thinking a lot of people are wondering this because when you think of 21 Day Fix those colorful containers come to mind. Well, at least to my mind. The 21 Day Fix program is widely known for its simple diet plan. And when I say diet plan, I don’t mean a traditional diet where you avoid everything you love, I’m just referring to the way a person eats.

While 21 Day Fix has a really great container system to help with portion control, I think sometimes the aspects of the fitness program itself are overlooked.

Can you build muscle with the 21 Day Fix program?

The short answer: Of course!

Can you build muscle with 21 Day Fix? Plus how to maximize your results - via LiftingMakesMeHappy.com

If you’re wondering how effective the workouts are it’s just like any other workout. You get out of it what you put in. There is plenty of opportunity to build muscle if you eat right and create or use resistance in your workouts. The 21 Day Fix program uses dumbbells in many of the workouts which are very effective in building muscle. I also like dumbbells because it can help you balance out the left and right side of your body. Most of us have a side that’s naturally stronger than the other – mine is my right.

I’m not an expert but I’ve read enough articles in fitness magazines to know that a major roadblock to not building muscle is not eating enough calories. Just like you need to burn more calories than you consume to lose weight, you also need to consume more calories than you burn to gain weight and/or build muscle.

Here’s a brief run-down of each of the workouts:

Day 1: Total Body Cardio Fix

Day 2: Upper Fix (upper body strength training focusing on chest, back and shoulders)

Day 3: Lower Fix (lower body strength training focusing on glutes, hamstrings, quads and calves)

Day 4: Pilates Fix (strengthen and lengthen muscles with pilates)

Day 5: Cardio Fix (move around and burn some calories!)

Day 6: Dirty 30 (tough full body workout)

Day 7: Yoga Fix (after a tough week of workouts, this feels like dessert)

How to build muscle quickly with 21 Day Fix

Follow the workout program like it’s designed to be followed (I don’t mean to be bossy, just sayin’)

The 21 Day Fix program has 21 consecutive days of workouts. The easiest way to get the results you’re looking for is to follow the program as it’s designed to be followed. Once you’ve gone through it at least once feel free to adjust the schedule as needed – just be sure you aren’t doing too much.

Create a meal plan that aligns with your goal to build muscle

If you have 21 Day Fix you should have received a food guide. There are recipes included and there’s a booklet that helps you determine which calorie bracket you’re in. You can use that to help you or there’s also this calorie needs calculator. The creator of 21 Day Fix has also created a cookbook featuring 101 recipes (along with the containers “met” for each recipe) to make meal planning easy if you choose to follow the 21DF guidelines.

It definitely is possible to build muscle with 21 Day Fix. Just remember that in addition to completing the workouts you also need to eat enough calories to build the muscle you want. Not just cupcake calories, but calories your body can use for fuel to keep you energized and happy.

You got this.

xo Mindi