Autumn Calabrese answers viewer questions about food and fitness in a short on-set YouTube Q&A. Key guidance includes how to transition from fat loss to muscle building (using a higher-calorie formula on page 76 or switching to Body Beast and increasing weights), recommended timing and limits for Shakeology, ab exercise recommendations (her 10-minute ab routine), behavioral tips to avoid bingeing (one treat meal per week; buy single servings), and reassurance that increased appetite with exercise is normal and manageable with the 21 Day Fix nutrition approach.
Questions this video answers
Page 76.
Eight rounds.
The 10-minute ab routine ("10 minute abs").
One treat meal a week.
Chapters
What's up everyone? I'm on set, I've got a quick little break and I want to answer some of the questions I'm getting from you guys. These are all coming from my YouTube channel, so I'm going to hit as many as I can before I get back out there to film. This one says, hey, Autumn, what do I do if I've been doing eight rounds of the 21 day fix and lost the weight I needed to lose, but now want to build muscle? First of all, that's amazing. Congratulations. Fantastic job doing eight rounds. Now you want to build muscle. Got a couple options. So if you're sticking with 21 Day Fix, I want you to do two things. One, I want you to use the formula on page 76, the one that puts you in a little bit higher calorie bracket. If you're doing more activity, that will help you build more muscle. And then I also want you to bump your weights up. So you're gonna do less repetitions in your minute long interval, but you're using heavier weights. So now you're gonna build muscle. If you're getting a little tired, a 21 day fix, I promise I won't be offended if you take a break. Eight rounds is a lot. Switch over Body Beast is a great program for building muscle. And then you can always circle back and come back to me whenever you're ready. So those are my tip, building muscle. Next question. What is the best time of day to take Shakeology? Also, could you take it more than once a day? I like to have mine after my workout. For me, that's just a great time. It's really refreshing and it's kind of a treat because I use vegan chocolate with banana and peanut butter. Yum. But it's also great early in the morning if you're rushing out of the house and you don't have time for breakfast. But really, whenever it fits in your day is a great time to have it. But I would say if you're gonna have it twice a day, it should really only be if again, you're in a bind, you're in a tight situation, you don't have another healthy opt, but you need to eat. Go ahead and grab it. Otherwise, get your calories and your nutrition from actual food. That way it keeps you full longer. Obviously, Shakeology, healthiest meal of the day, really good for you, but it's not going to keep you as full as if you eat chicken and vegetables and rice and things like that. Next question from Ashley McLaughlin. What are the Best ab foods and exercises. Okay. Anything that's working your abs, obviously. Great exercise. Getting down and doing crunches and planks and using my 10 minute ab routine. 10 minute abs from 21 Day Fix. Fantastic ab exercises in there. I'll toot my own horn. As for food, there's no one specific food that's better for developing your abs or not. It really comes down to what you're gonna eliminate from your diet. So getting rid of the alcohol, cutting back on the sodium, reducing the amount of dairy that bloats you, things like that, that bloat you. But at the end of the day, eating clean and exercising are what are gonna show those abs and really build them for you. How do you a good craving Lately? After months of eating clean, I find myself craving junk. And if I give in, it turns into a regretful binge. Okay, I think that that's a problem a lot of us have. I actually can be guilty of that one too at times. Once I have that little taste of junk food, I'll keep going on it. So here's what I do to avoid it. First of all, if you've been eating clean for a long period of time, don't feel bad about having a treat. Allow yourself that treat so that you don't binge. Try not to go so long that when you do get it, you just are like shoveling it. Second, what I like to do is if I'm gonna have a treat, I don't buy a bag of cookies and bring them into the house or a carton of ice cream. I will go out and whatever the treat is that I want, I'll go get it. So if I want a cookie, I'll go to the bakery section and buy a cookie. Or I will go to the ice cream or frozen yogurt shop and get an ice cream cone with my son. But that way there is no binging because you only have that one single serving. Hopefully that takes care of the craving and then you move on. I say try to give your treat meal a week, unless you're in training for something significant. But one treat meal a week will kind of help steer clear of those cravings. From Karen B. I want to lose weight, but the more I exercise, the more my appetite increases. What do I do? Okay, that's normal and that's actually a really good sign. When you exercise, your metabolism speeds up. That's what burns fat. So that's what you want. But when your metabolism speeds up, yes, you do get more hungry. However, if you're eating clean. If you're eating healthy, it's okay. You can eat more food to keep you full. 21 day fix the nutrition program on there is perfect. That's why I designed it. That way you get to eat quite a bit of food on it, but it's nutrient dense, so it's not really high in calories, but it is really high in the amount of food you get to eat and the healthy nutrients that you're getting so that you don't gain weight, you actually lose weight. So my suggestion is get the 21 day fix, use the program, keep exercising and your body will adjust. Alright guys, that is it. That's all I have time for. Thanks for joining me. We'll do another round of Ask Autumn, so leave your questions below. Be sure to subscribe so you get these videos coming to your inbox every week. And I'll see you soon. Bye.
