Workouts obviously play a major role in the program. As mentioned above, the 21-Day Fix is more than just a gym program. This complete program is ideal for people who want to kickstart a new, healthy lifestyle without committing to a lengthy or overwhelming regimen. In this article, we're going to break down this program. There are many variations of the plank, but in this 30-day fitness challenge, you should only form the front plank. You can find detailed instructions on how to perform all the exercises involved in the challenge, as well as the 30-Day Fat Burner Challenge plan itself below. The challenge involves working out six days a week, with one day dedicated to rest and recovery. Body fat loss is determined by how many calories your body burns compared to how many you consume. “When you get that heart pumping and keep it there, you’re going to burn more calories overall, which leads to increased fat loss,” she says. Adjust Intensity If you know how active you are or what your lifestyle is, you’ll be able to design a reduced-calorie meal plan. Let us now evaluate the various practices that are emphasized in this challenge. However, you should consult your healthcare provider before you start this challenge. But remember, this is just the beginning; you must make regular exercise a part of your lifestyle to ensure consistent progress. Be as explosive as possible during this workout; it’ll help boost your overall strength and power generation. You’ve most likely been consuming processed foods for a long time. Besides, this diet does do it faster than most. In fact, many people do 3, 5 and 7 day fasts, where they eat nothing at all, and they are perfectly healthy. Customers can order the program package through the Beachbody website or through a Team Beachbody coach via social media. The Beachbody website provides a simple guide for newcomers to the program. Similarly, you’ll need a trainer’s help to come up with a workout plan that’s customized to your needs. You’ll need advice and help from an accredited dietitian to customize your meal plans. It emphasizes portion control using color-coded containers and includes daily workouts. Commit to your daily workouts and follow the nutrition plan as closely as possible. With daily consistency and dedication to the nutrition plan, you can expect to see fat loss, increased energy, and a more toned body. Combines total-body exercises with a higher intensity to sculpt and define muscles while boosting metabolism. Total Body Cardio Fix HIIT workouts can be demanding, so ensure that you stay well-hydrated throughout and pay attention to your body’s signals. By following this structured routine, you can accelerate your fat loss, increase muscle tone, and improve your overall fitness level. It’s a challenging but effective plan that, when combined with proper nutrition and consistency, can help you jump-start your fat loss journey. This is one of the most common questions I get from newbie trainers who want to get the best bang for their training buck. Over time, HIIT training facilitates the growth of mitochondria, which are the tiny powerhouse responsible for generating energy. This phenomenon is known as excess exercise oxygen consumption (EPOC). It does so by consuming more oxygen and burning more calories. You can lose noticeable weight in 20 days by adopting a disciplined approach to diet and exercise. Otherwise, you’ll likely keep postponing your workouts until the 21-day fat loss challenge comes to an end. This is the only way to determine if your workout plan will bear fruits after the 21-day fat loss challenge. Also from Medical News Today’s website, this diet plan idea promotes weight loss. Don’t only be willing to try these weight loss meal plans for the 21 days. Active recovery is essential for preventing overtraining and ensuring your body is prepared for the upcoming workouts. And each pound of body fat contains over 3,000 calories in it, more than most people need in a day. We know that to burn fat we will need to cut calories to below what our body normally needs in a day. Can I see results in 3 weeks? Other meal plans may call for different cooking methods that may take a longer period of time.You can also support us in creating more free content by purchasing one of our 8 Week Fat Loss Programs (similar to but much more thorough than this free 5 day plan) or our 4 Week Meal Plans.The 21-Day Fix program focuses on controlling food portions using specific containers.Yes, others have lost 20 pounds in two weeks, but scientifically, this rapid weight loss approach is neither safe nor sustainable.You might even say it in an Australian accent, even if you’re not an Aussie 😉 LOL!Shape your physique with 1 day of upper body, 1 day of lower, and a half-hour “Dirty 30” total-body circuit.With proper nutrition, exercise, and self-discipline, it’s highly possible to see significant changes in your body composition within one month.The group continues meeting monthly to support each other’s health goals, demonstrating how fasting can create meaningful social connections alongside physical benefits.In just 21 days, you’ll build habits that last and kickstart your journey to better health. The goal is to find a 21-day fat loss challenge menu that helps you keep up with your regime. There are different exercise regimes you can consider in this challenge, ranging from aerobic, strength training, and HIIT to cardio programs. Like your weight loss goals, your meal plans must also be practical. It’s crucial to understand that a substantial portion of initial weight loss during 21 days fasting weight loss often consists of water weight. By the end of your first week on the 21 days fasting challenge, your body should begin entering a state of metabolic adaptation. Prepare to lose some pounds with our exclusive 12-week fat loss training program. The 21-Day Fix includes a three-week exercise program with 30-minute workouts targeting different body areas. Calorie deficit is the holy grail of weight loss. Increase the weights with each exercise to challenge your muscles and ignite new muscle tissue growth. Plyometric exercises are incredibly effective for overall strength and power gains, translating to better performance in sports and day-to-day activities. These movements target your entire body and will prepare you for the challenge ahead in the next two weeks. It could involve doing more reps and sets in each workout or gradually increasing the weights.These changes are influenced by the type and intensity of the exercise, in addition to individual factors such as diet and starting fitness level.The foods recommended in the 21-Day Fix meal plan are healthy, nutrient-dense options including vegetables, good carbs, and protein.Again, one of the coolest things about the 21-Day Fix is the portion control nutrition plan.With time, you may try switching things up a bit and trying different diet plans.A 21-day gym routine often includes a mix of strength training, cardio workouts, and flexibility exercises. Remember that you must focus on a calorie deficit to lose weight (2). With time, you may try switching things up a bit and trying different diet plans. Experts recommend that you design a meal plan that is focused on your staple foods that are affordable and easily available to you. The other aspect you need to consider before trying a diet plan is whether it’s affordable or manageable. If you want something long-term, then you’ll need to consider if you can work with such diet plans for the foreseeable future. She continues to incorporate shorter fasting periods into her routine to maintain this connection. “Around day 10, I experienced a remarkable shift in my perspective and mood,” she shares. Many participants report improved relationships with food, reduced emotional eating, and greater self-discipline in various aspects of their lives following the fasting experience. These transformations often include increased self-awareness, enhanced emotional regulation, and a deeper connection to one’s body. This immune reset may explain why many people report fewer colds, reduced allergy symptoms, and improvements in autoimmune conditions following extended fasting periods. Don’t rush through this workout plan as that will only increase your injury risk. Here’s another round of working out your entire body to maximize the rate at which you strip away fat for quicker results. You must perform each of the indicated exercises for 45 seconds. The following upper-body workout routine helps tone all your upper-body muscles, including the chest, shoulders, biceps, triceps, back, and abs. Outline your weight loss goals The exercises included in this lower schedule will tone all your lower-body muscles, including your glutes, calves, thighs, hamstrings, and quads. Before we take a look at the toning exercises that are included in this plan, we must emphasize the need to use proper form. Below is the weekly workout plan that you’ll perform for the next three weeks. This is an eating plan that helps an individual lose fat and maintain muscle (9). For instance, instead of doing three circuits in each workout in the first week, begin with two. However, you can scale this program according to your fitness level. If you are an absolute beginner, this 30-day program might feel a little intimidating. Every day for 21 days you’ll get a 8-10 minute follow along workout video, you simply press play and follow along with me. Along with that, you must also understand that weight loss will not happen overnight. Your weight loss accountability partner can be someone who has lost weight before and is willing to guide and motivate you. Your detailed guide to getting fit and making the most of Autumn’s 21-day plan. Autumn lays out each day’s workout, so all you have to do is show up for 30 minutes a day. Flatten your abs, tighten your booty, and improve your overall flexibility and core strength with 1 yoga and 1 Pilates workout a week. Shape your physique with 1 day of upper body, 1 day of lower, and a half-hour “Dirty 30” total-body circuit. †Results vary based on starting point and effort and following BODi’s exercise and healthy eating plan. Remember that intense workouts like these require proper nutrition, so fuel your body with nutrient-dense foods and stay hydrated. LISS workouts provide a mental break from high-intensity training. If you’re new to HIIT or have any underlying health concerns, consult with a healthcare professional or fitness trainer before starting a high-intensity program. Make sure to listen to your body and adjust the intensity and duration of each exercise as necessary based on your fitness level and comfort. This can help teach you to control unhealthy eating habits, which can later translate into weight reduction over time (11). Intermittent fasting is a popular eating pattern that is focused on when you eat rather than what you eat. Stretching can help aid muscle recovery, improve flexibility, and prevent injury, ensuring you remain fit and injury-free on your fitness journey (8). Wrap up your refreshing routine with a gentle full-body stretching session. For example, you can effectively warm up your body with a gentle 5-minute walk. Electrolyte imbalances represent one of the most common challenges during extended fasting. This preparation creates a nutritional reserve that supports your body throughout the fasting period. Fill your meals with nutrient-dense foods rich in vitamins, minerals, and healthy fats. These exercises use fewer calories and are much better for building muscles and strength development (10). For this challenge, you’re required to come up with an effective exercise regime. Experts acknowledge that you can burn as much as 500 extra calories daily through proper diet and exercise (8). It must match your exercise level and provide you with sufficient energy for your workouts. This means you can lose somewhere between 3 and 6 pounds in 21 days. Make sure you use the appropriate form to prevent injury and help you get the most out of the workout plan. The trick to getting shredded fast is to cut calories from carbohydrates and fat and eat more protein. Your cool-down exercises should be light as your focus isn’t on elevating your heart rate. To achieve this, we’ll focus on training, nutrition, and recovery strategies altogether. That said, we must expand our horizons to achieve noticeable improvements in just three weeks. Gyms worldwide are jam-packed in January as thousands of people start working on their fitness resolutions in the new year. The 21-Day Fix program focuses on controlling food portions using specific containers. The program encourages participants to prepare meals at home and warns against relying on fast food. A review based on 68 studies shows that people who consume additional sugary drinks and sweets are more likely to be overweight or obese compared to those who consume less sugar. The 21-Day Fix encourages healthy eating, emphasizing fresh produce, lean protein, and healthy fats. Similarly, don’t try a vegan meal plan if you know you can’t resist various animal products. Don’t opt for a keto meal plan if you’ve never tried one before. Instead of this, such plans will contain all food groups in order to help you attain all your nutrients. Experts acknowledge that an average woman needs 2,200 calories daily and men need 2,700 (4). You’ll see some people aiming to lose 21 or 30 pounds in 21 days. Weight loss calls for a calorie deficit, regular exercise, and the consumption of a nutritious, balanced, and healthy diet (1). Get the latest fitness tips, workout plans, and nutrition advice delivered straight to your inbox. I’m sure you’ll achieve substantial progress following this three-week training program. Use a weight that challenges you but allows you to complete the desired repetitions with proper form. If you’re using a treadmill, stationary bike, you can vary the intensity by adjusting the speed, resistance, or stroke rate. A well-rounded fat-burning workout routine can help you achieve these goals. If for any reason you are unsatisfied with your products click the link below to contact us within 90-days and we'll make it right! This means that before getting started, you should put a plan to hold yourself accountable on your weight loss journey. If you have just started your fitness journey, you may lose more weight in the first week or so due to water weight. While this is a weight loss program, please remember that the number on the scale does not define you, nor does it tell the whole picture. With your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge). With your feet shoulder-width apart, lower your body into a squat position (back and upper body stay lifted, and hips and butt lower down to the ground as if you’re sitting in an imaginary chair). To make it more challenging, add a push-up when you’re in the plank position. The plan is often viewed as a kick-start to healthier habits rather than a long-term solution. However, results can vary based on individual commitment and adherence to the program. Prioritize consuming whole, nutrient-dense foods such as vegetables, lean proteins, and whole grains while cutting out processed foods and added sugars (11). However, if you’re determined to pursue this goal, you need to focus on a combination of reducing your calorie intake and increasing your physical activity. Losing 10 pounds in three weeks is a challenging goal and may not be realistic or healthy for everyone. Before embarking on any extended fasting program, consulting with your healthcare provider is absolutely essential. However, extended fasting can strain your system, potentially leading to nutrient deficiencies and muscle loss if not properly managed. Psychologically, it’s often suggested that 21 days marks a critical period for habit formation. Download the BODi app on your favorite device and stream your workouts wherever you are. In order to lose 5 pounds in a week, you’d need to create a significant calorie deficit through dietary changes and increased physical activity.This training program is designed keeping in mind people of all experience levels.We will start with a relatively simple first phase to ensure everyone is on the same level and has a solid enough base to get through the entire 30-day program.It uses a series of exercises to increase your heart rate and maximize calorie burn.Therefore, you’ll need to evaluate if your workout plan is also safe to perform.Since this is the final workout of the 30-day HIIT challenge, I’ll let you pick your favorite exercises. Dropping pounds by the dozens without putting yourself through the wringer is everyone’s weight loss pipe dream. In addition, the 30-Day Fat Burner Challenge comes with a recommended meal plan that focuses on whole foods and balanced nutrition to support your fitness goals. The workouts are designed to target different muscle groups in your body, which ensures an effective full-body workout. Therefore, a fat burner challenge is an excellent avenue for individuals who are looking to kickstart their fitness journeys and work toward a leaner physique. Wasting energy wondering why your results have stalled. I am so excited for y’all to join in this challenge and see what changes you experience! You do not have to do FWTFL to be a part of this challenge, but the next round does start TODAY so you can sign up and get started right away! Don’t forget to take at least 30 minutes of exercise regularly. Intermittent fasting is not suitable for everyone, and you should consult a healthcare professional before starting any fasting regimen, particularly if you have any underlying medical conditions. When you fast for an extended period, your body uses stored carbohydrates (glucose) reserves for energy. Crash diets or extreme exercise regimes can lead to rapid weight loss or muscle gain, but these results may not be sustainable in the long term (2, 3). The 21-day workout challenge includes exercises that help tone all your muscle groups. Cardio and strength training exercises can also support fat loss by increasing your metabolism and preserving lean muscle mass. During your 28-day weight loss challenge, you should remember that there’s no magic shortcut to quick weight loss. Days Lose Belly Fat Challenge This challenge is designed to help you reduce belly fat, improve digestion, and boost your energy levels while keeping it simple, flexible, and achievable. In just 21 days, you’ll build habits that last and kickstart your journey to better health. I’ve also changed up my weightlifting routine (more on that later) and do cryotherapy twice a week, which has definitely helped. To do this, it incorporates bodyweight exercises like; These workouts are designed to be done in sequence for 21 days straight. During these 21 days you will learn about nutrition, portion size, daily workouts and many more. Customers can indeed lose weight while following this plan, but there is a high likelihood of regaining the weight once the program is over. If you adopt a rapid weight loss program, you may end up losing more than just the extra pounds.The key to LISS is to maintain a low to moderate intensity level.However, by following a healthy lifestyle and consistently engaging in exercise, you can see gradual changes over time (13).Focus on stretching the muscles you’ve worked during your strength training session.Everyone knows fitness is important, but why won’t they do anything about it?It’s all here in this easy-to-use program at a super affordable price.Not all processed foods are bad for you, but many are high in salt, sugar, and fat (8) Simply put, burning fat leads to weight loss because you’ll have less fat stubbornly sticking to your body. That way you end up training at least 4-5 times per week, but no more than 2 workout days back to back. Your diet plan for weight loss should include complex carbs. Saturated fats are great, olive oil is great, avocados, nuts, butter, whole fat meats, wild caught fatty fish, cream, eggs, chia seeds, sea food.There are several workouts that you can do after finishing this weight loss challenge.Your best friends for long-term weight loss are a balanced diet and a healthy lifestyle.Doing two plyometric exercises back-to-back might be a little too much for some people.Document physical sensations, energy levels, emotional states, and any challenges you encounter.As your workouts get more intense, so will your recovery sessions.Our 28-day weight loss challenge is a comprehensive program that is designed to help you gain a clear perspective on fitness.If you’re a beginner, the best thing is to get the help of an accredited fitness coach.If you have done any of my 30-day workout plans, you will know that I do not advocate for unrealistic workouts that go from doing 10 squats on day 1 to 250 squats on day 30. Added sugars in unhealthy desserts and sugary drinks provide you with “empty calories”. To increase the difficulty of your walking lunge, you can perform it faster or use additional weights. It mainly targets your lower body and is an excellent way to tone up your legs and hips. One of the latest fitness challenges to make waves is the 21-Day Fix from Autumn Calabrese and Beachbody. This 21 days challenge is FREE and I just need your commitment and 100% dedication. From former industrial engineer to fitness coach, I’ll be your guide through this fat loss journey. No counting calories or tracking macros necessary. 7) How to make eating healthy EASY and fast without starving, fasting or feeling deprived. 6) Top insider secrets to “keep the weight off” for good and maintain your newfound leanness once the Challenge is over. Other meal plans may call for different cooking methods that may take a longer period of time. Some meal plan ideas online may involve ingredients that you’ve never used in your kitchen. Choose the types of exercise you enjoy doing so it doesn’t feel like a chore. For better weight management, you can embrace them into your lifestyle to avoid regaining all the lost weight. Training every day for 21 days can be tough, especially from a non-fitness background. The variety of workouts ensures that you work on all aspects of fitness, including strength, endurance, flexibility, and balance. 21-Day Fix is great for beginners as the program uses various modifiers to alter the intensity of an exercise. It's easier to commit to a half-hour workout than spending hours at the gym, especially when you can do these exercises at home. These movements don't involve your entire body, like the other conditioning days. To achieve this, it’s important to maintain a calorie deficit through a balanced diet and regular cardiovascular and strength-training exercises (14). We’ll start this workout challenge in high gear using this full-body workout plan. All you need to complete this 3-week total body transformation workout challenge is a pair of dumbbells. Before we delve into the workouts, let’s go through a 21-day workout challenge overview. These changes are influenced by the type and intensity of the exercise, in addition to individual factors such as diet and starting fitness level. Such a slow and steady program can help you lose weight in the long term.Consider integrating mindfulness practices like meditation or breathwork to preserve the mental clarity experienced during fasting.With this in mind, you need to craft a practical meal plan that incorporates all your favorite meals.Yoga Fix is another workout session you can use as a recovery tool.This calculation helps determine a suitable plan and shows users how many servings of each color-coded food container they can consume each day.We will now give an overview of the various workout sessions in the 21-Day Fix program.However, extended fasting can strain your system, potentially leading to nutrient deficiencies and muscle loss if not properly managed. You can not reduce fat from one place but you can always tone up respective muscles. This program is and always will be, free! I wanted to make this program accessible to people World wide at zero cost. A life where food and fitness are your friends (and not your enemies). You got a taste of plyometrics in the first two weeks with exercises like jump squats but you’ll now be doing box jumps to spice things up. In the second week, you must try to push your training intensity and duration to fire up your metabolism. First, as you might have expected, HIIT workouts are usually shorter than traditional cardio or strength training sessions, which makes them perfect for busy individuals. Consider incorporating elements of this workout into your regular routine and gradually increasing the intensity as your fitness level improves. Embrace your rest day as part of your fat burning workout routine and use it to recharge both physically and mentally. Rest days are essential for allowing your body to recover and repair itself. Rowing machines provide a full-body workout at a moderate intensity level. Spend a little time planning and prepping your meals each week to ensure you stay on track.If you do all of this, then you’re guaranteed to see results when you undertake the 21-day fat loss challenge.So what’s the difference between a fat-burning exercise and other exercises?It allows your body to recover while still engaging in physical activity.Below is the weekly workout plan that you’ll perform for the next three weeks.This could be early in the morning before work or in the evening after you’re done with work.In this program, you also get Free manual, which will help you to know about balanced diet and how to eat healthy.Then you can do this 7-Day Paleo Weight Loss Bodyweight Workout Challenge!The Beachbody website provides a simple guide for newcomers to the program. The goal is to push yourself during each intense interval and challenge your cardiovascular system. Focus on stretching the muscles you’ve worked during your strength training session. During your main workout, aim to maintain a steady pace that keeps your heart rate elevated but still allows you to carry on a conversation. Finally seeing your body lean out. Flexibility, mobility, and mindfulness are just as important during a weight loss program. This three-week training program comprises cardio, resistance, and flexibility training to improve your holistic health and fitness levels. We’ll also add a few low-intensity active recovery days and moderate-intensity sessions to the mix for a smooth transition out. Ladies and gents, we are in the final week of this 30-day HIIT challenge. Plyometric exercises can boost your overall, especially lower body, strength. Jumping jacks are considered an effective workout challenge for those who want to lose weight quickly. This can play a significant role in accomplishing your weight loss challenge. High-intensity interval Training, or HIIT, is an exercise program that involves repeated high-burst intensified exercises with quick recovery times. Without regular food intake, your body can quickly deplete essential electrolytes like sodium, potassium, and magnesium. Instead, gradually build your fasting endurance by starting with shorter durations. This thoughtful transition prevents digestive distress and optimizes the benefits of your fasting experience. This record serves as both a motivational tool and a reference for future fasting experiences. Document physical sensations, energy levels, emotional states, and any challenges you encounter. This weight loss program incorporates a lot of cardio, which is aimed at helping you get into a caloric deficit. You must be in a caloric deficit to lose weight, so what you eat will also affect your weight loss. The 21-day workout schedule has been specifically tailored to help you hit your fitness goals and allow you to progress beyond the 21 days. This amount of time can help kickstart a new love for fitness and set you up for long-term weight loss success. Common outcomes include weight loss, improved muscle definition, enhanced energy levels, and better overall fitness. To lose weight, you must create a caloric deficit by eating fewer calories than your body burns. So, if your ultimate weight loss goal is 20 pounds, your timeframe should be around weeks. Yes, others have lost 20 pounds in two weeks, but scientifically, this rapid weight loss approach is neither safe nor sustainable. Be very specific about how much weight you want to lose, how you will achieve it, and when you would like to reach your weight loss goal. Plus, make sure you’re drinking ample water throughout the day to prevent the risk of dehydration. For the initiated, most new trainers see rapid results in the initial few weeks of their fitness journey. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. When designing fitness programs, people usually forget about noob gains. Join 100,000+ fitness enthusiasts! Most aerobic exercises last for at least 20 minutes and are performed at a high rate as they promote weight loss (9). Another vital aspect of our 21-day fat loss challenge is exercise. Seek the help of an accredited dietitian to help determine the most appropriate weight loss diet plans. Starting with staples can make you comfortable with weight loss diet plans. Such rapid weight loss could lead to loss of water weight rather than fat and may not last. This may involve cutting back significantly on calories and engaging in high-intensity workouts. A safe and recommended weight loss rate is usually 1-2 pounds per week. There are two categories of fats – saturated and unsaturated fats – both have different effects on health and weight loss. Once your mind is in the right space for weight loss, figure out how your diet is actually going to look like. The recommended initial strategy for weight loss is a low-calorie diet. You can lose fat in 28 days if you stick to a reasonable diet and exercise regime. Losing 8kg in just 28 days is typically not recommended or sustainable, but you may be able to hit that weight loss goal with the right plan and determination. The 28-day diet plan has solutions for those who are looking for a faster weight loss plan that are both easy and healthy. Whether you’re a fitness enthusiast who is looking to break through a plateau or someone who is just starting their weight loss journey, this challenge is tailored to suit your needs. HIIT training involves alternating between periods of all-out effort and brief recovery. Research shows that staying physically active is more effective for recovery than sitting on a couch all day long. This active recovery day will depend on how you are feeling. Also remember, you can have as much cruciferous vegetables and leafy greens as you want and these are not included in the above calories. But how long has it been since you had a whole-food diet? Now we find whole food carbohydrates, fats, and proteins in the amounts above for our daily food. This will also help with any headaches or fatigue. Your next servings will spread throughout the day, up to 3 hours before you go to sleep, preferably between meals. These shorter fasting windows help your body adapt progressively while reducing the initial shock to your system. This nutritional foundation helps minimize deficiencies that might occur during the fasting period and supports your body through the transition. Emphasize foods rich in essential vitamins, minerals, and healthy fats. Recent research has found that intermittent fasting may help contribute to reduced body weight (5). Following these essential steps can effectively help you achieve your weight loss objective. Check out the BetterMe app and watch it propel your weight loss journey into high gear! You could lose up to 10 pounds in 28 days when combining it with healthy habits, but while this is technically possible for some people, it may be an unrealistic amount for some. There is some evidence supporting that intermittent fasting can help reduce body weight, improve metabolic rate, improve blood sugar levels, and reduce stress. Day 5: Cardio Challenge Although this is the primary goal, the objectives also include weight loss and muscle mass and strength development. This workout challenge aims to help any individual who wants to get shredded and transform their physique in three weeks. In 21 days, it may be possible to make physical changes, but changing your mindset and perception of your body may take longer. “I was already fit, but now my body reflects that. “My body is now lean, healthy, and STRONG! What would have been cool is if it was used as a "jump start" where they'd funnel users to a long-term program. Then, 750 calories (deficit) are subtracted from the total, which provides the target calorie intake needed for weight loss according to Beachbody’s program. Beachbody also provides popular fitness guides (including P90X and Insanity), weight loss coaching, and other nutrition programs. The truth is that you can lose weight using the 21-day fat loss challenge.