A short Ask Autumn Q&A video (Dec 15, 2014) in which Autumn Calabrese answers viewer questions about fitness and nutrition. Key points: ab workouts (recommendation to allow 24 hours rest — do the 10-minute Ab Fix every other day), calorie guidance for heavy individuals using the 21 Day Fix (advice to round down to ~2,400 calories and that test participants near 400 lb did not exceed 2,400 calories), troubleshooting late-stage weight loss (clean up food choices, consider doubles and heavier weights), and starting fitness competitions (recommendations: look for local coaches, consider online coaching — Team Edge — and check Musclecontest.com for events and rules).
Questions this video answers
Every other day (abs need at least 24 hours rest).
Round down to the 2,400-calorie bracket; 2,400 calories of the program’s clean, nutrient-dense food is sufficient.
No — Autumn states participants closer to the 400 lb mark did not eat over 2,400 calories during testing.
Use local coaches or online coaches such as Team Edge; consult Musclecontest.com for events, locations, and rules.
Chapters
What's up, everyone? Welcome to another edition of Ask Autumn. This is my favorite series because I get to answer all of your questions. If you do have questions for me, post them in the comments below. That's where I'm pulling from. Let's have a look. My first question is from Gabby Castillo. How often do you Recommend Doing your 10 minute ab fix? There is a common misconception out there that you should do abs every day or that you can do abs every day. Abs are still a muscle, they're an endurance muscle, but they still need 24 hours rest at least. So I recommend doing the ab fix every other day if you want to do it that often. Still allow a 24 hour rest period in between doing that. Let's see. Dana Brown. I have a friend that is £315, wants to do the 21 day fix. When I do the math, the calorie bracket is higher, so I'm rounding down. Okay, so basically Dana is saying she has a friend who is 315lbs who wants to start 21 day fix. When she does the formula for that person there, her calorie count is in the 3000 range. And obviously we tell you to round down to the 2,400 range. No matter what, she's worried that the person is going to be underfed or drop weight too quickly. That is not the case. I promise. 2400 calories when you're eating this clean is still plenty of food. We had plenty of people in the test group that were closer to the 400 pound mark and we didn't have any of them eat over 2,400 calories. And in fact, I had a lot of them telling me it was hard to eat as much food as they got to eat. So have no fear, there will be plenty of food in there for them because it is very clean, it's nutrient dense. If they do end up feeling hungry, Dana, you can always tell them they can add in more vegetables. Always start with vegetables though, if you're adding more in. But that 2,400 calorie range should be just fine. Next question. 51, Cassie. Okay, I've lost 53 pounds to join the military. How do I lose the last stubborn nine? I wanna ramp up my workouts and shed weight. Okay, so this happens a lot when people lose a lot of weight and then they kinda get to that last little bit and they're like, ah, it's being stubborn. What else can I do to get it off? Check your diet. I'm not saying you're not eating in the right calorie range, but look at exactly what you're eating. Keep a food journal if you need to. Are you eating from the top one third of the food lists or are you picking foods at the bottom? The food lists in 21 Day Fix are arranged in a hierarchy. So the foods at the very top of the list are the absolute best, the absolute cleanest. Gonna give you the best results. The foods at the bottom of the list, obviously you can still have them, but things like a waffle or something like that at the bottom of a yellow, you don't wanna have that every day. So definitely check on your food first. Can you clean it up even a little bit more? And then with the workouts, you can always do doubles. You know, do one of the workouts in the morning, one of the workouts in the. If you have time, you can do them back to back. Try to up your weights a little bit. The more muscle you put on, that'll help. Don't worry, it'll be lean muscle. You won't look big or bulky, I promise. But those are a couple ways that you can just dial it in and turn it up a notch and hopefully shed off those last nine pounds. Last question. Denise Medoza, been interesting in starting a fitness competition. Do you have any advice for me on where to start? Start. Denise wants to know if she wants to do fitness competitions like I've done. Where can she start? Fantastic question. They're a lot of fun, they're a lot of work. Depending on where you live, you can look for a coach local in your area. But if you're willing to use a coach just online, if you're not in la, I actually I'm gonna pump my team right now. Team Edge, look them up online. They are fantastic. Team Edge trains people all over the world. So they're also. Musclecontest.com has a lot of information for you on there about competitions, where they are, what cities that they're in, all the rules and that sort of thing. So Muscle contest is a great place to look. Team Edge are fantastic coaches. That's what I would recommend. Alright you guys, that is it. That's another edition of Ask Autumn. If you have any questions for me, be sure to leave them in the comments below. That's where I will pull from for next time. Thank you for joining me. Be sure to subscribe so that all of my videos come right to your inbox and I'll see you next time. Bye.
