Transform App FAQ: Which program should I choose?

Now that the TRANSFORM app has launched, Chris and I can officially train YOU! We’re getting a lot of questions about the different programs and how to choose which program to follow, so I’m giving you a quick breakdown to help you out.

First (and most excitingly), you are never STUCK to any program. Once you’re a TRANSFORM member, you have access to ALL of our programs—Weight Loss, Physique, and Cross Training—and you can switch from one program to another at any point in time if you would like to.

Simply put, we’ve built 3 “paths” of transformation to choose from. On EACH path, there is the option to SHRED DOWN and LOSE WEIGHT. So if you choose Physique or Cross Training, rest assured we will still help you reach your weight loss goal! You’ll simply choose that option AFTER you choose the type of training you want to do.

Each of the training programs below has several more “paths” within it to create a custom experience for you. Don’t worry—with a few questions about your goals, we will help direct you to the right path.

PHYSIQUE: This is our “body sculpting” program, and it will help you, well…sculpt your body to the specific shape you want. Want to lean out and create a nice bikini body or get ready for a wedding? There’s a program in here for you. Want to build lean muscle mass and/or shred down? There’s a program in here for you. The programs are different for men and women, AND there is both Beginner AND Advanced programming to suit your needs. This program does require gym access. If you have a home gym with limited equipment, you can use the Modifier Movements we provide to make it work. And this is the program Chris and I follow prior to stepping on stage for our physique and bikini competitions.

CROSS TRAINING: Athletes or anyone wanting to BE an athlete needs to do this program! For beginner up to advanced athletes, this CrossFit-style program will challenge and strengthen you like never before! Best part about this program? You can do it WITH or WITHOUT access to equipment. Stay-at-home moms, those who work remotely, and anyone who simply wants to work out at home AND who is looking for their inner athlete…do our Bodyweight Cross Training program! All you need is a $20 at-home pull up bar and a box (or chair). If you’re looking to increase your strength and have access to functional training equipment, try out our Fully Equipped Cross Training program. This is what Chris and I did prior to our CrossFit competitions.

WEIGHT LOSS: This method of training is PERFECT for the person looking to take that very first step toward Total Transformation. This is the tried-and-true training method we’ve used to create hundreds of HUGE transformations, and it is complete with Modifying Movements so you can work around injuries and joint pain. This program is also wonderful for anyone who prefers lower impact movement. And the intensity on this program is what you make it. If you push hard, it will be tough. If you need to slow down, you can!

In a (big) nutshell, there you have it. Happy choosing…now LET’S TRANSFORM!!!

Xoxo,

Heidi

Related reading:

Transform App FAQs + Tips to Start Your Transformation
Transform App FAQ: HELP!!! I’ve been working my butt off, following my meal plan, and the scale’s not moving! What do I do?
Our Transformation Mantras + Top Tips for Success
Meal Prep Tips and Tricks You Need to Know
Can I Carb Cycle as a Vegetarian?


69 Comments

  1. Natalie - July 31, 2018

    Hi, I started using the app this week and love it! I have a question about the weightlifting. The program that I chose has me set up for lifting four days a week. Do I skip a day in between each work out or do them for days in a row?
    Thanks!

    • Team Powell - August 1, 2018

      Hi Natalie: Welcome to the app! As long as the workouts are focusing on different major muscle groups, you can do them in a row. You never want to work the same muscle group two days in a row. If you’d like to add a day in between, that is totally okay too! We hope you love the app! 🙂

  2. Leah - July 29, 2018

    My goal is not to loose weight necessarily. I have been down the path of both anorexia and bulimia in the past and I have yet to get a grasp on healthy living. Would you recommend this app?

    • Team Powell - July 30, 2018

      Hi Leah: Yes! I would totally recommend the app. It offers you a customized nutrition and workout program plus weekly Life Lessons (the key to true and lifelong transformation), and it does all the work for you as you’re learning to live a healthy lifestyle. Give it a try! 🙂

  3. Kristine - July 29, 2018

    Why isn’t the classic cycle offers in the app? I don’t want a reward meal every second day, and following the turbo cycle seems to much for me to start out at.

    • Team Powell - July 30, 2018

      Hi Kristine: The carb cycle you’re assigned in the app depends on the program you choose and your goals. You can choose your carb cycle in the At Home program, but the other programs will assign you your carb cycle. It sounds like you’re in the At Home program, so I’d begin with the Extreme Cycle. It offers you a weekly reward day, and it’s been proven to work really well!

  4. Kate - July 25, 2018

    Does the program allow for a vegetarian or pescatarian diet?

    • Team Powell - July 26, 2018

      Hi Kate: Yes, there are vegetarian and pescatarian options in the app, and you can often sub your favorite pescatarian protein for any meat-based proteins in the recipes too. We have a list of filters you can choose from which will narrow down your meal choices to those that will fit your plan based on allergies or preferences. We hope you love the app! 🙂

  5. Keri - June 27, 2018

    Hello, I bought the book and have been looking into subscribing to the app. I am wondering does the app scale the recipes to fit within your calorie/macro needs? Also, I have a pretty solid workout routine. Am I able to choose just the weightlifting portion of the workouts and how long do those usually take to complete?

    Thanks so much!

    • Team Powell - June 28, 2018

      Hi Keri: Yes, the app does scale the meals to fit into your macro needs, and it will adjust as you progress towards your goals. You are totally fine to follow just the weightlifting program in the app, and how long it will take depends on your level of fitness and what phase you’re currently in. I would say, in general, that the weightlifting workouts should take less than an hour. We hope you love the app! 🙂

    • Keri - June 28, 2018

      Thank you!!

  6. Cassidee - June 24, 2018

    Hi,

    Does the app automatically tell you when to do a sling shot week or do we do this on our own? Mine hasn’t suggested it yet and I am on week 4.

    • Cassidee - June 24, 2018

      Sorry I should add I am on the extreme cycle.

    • Team Powell - June 27, 2018

      Hi Cassidee: If you plateau, the app will ask you if you’d like to do a slingshot week. We hope you’re loving the app!

  7. shona - June 20, 2018

    Hi,

    Is the app suitable for bikini prep? If it is what plan would be suitable?

    • Team Powell - June 20, 2018

      Hi Shona: Totally! You’d choose the Physique program. 🙂

  8. Joana - June 13, 2018

    Greeting ,I want to apply for your program or to get some tips. The problem is i am unemployed and it is very hard to find a job ,I finished two college and i speak 5 languages..I saw that to apply for the program is necessary to pay some amount of money which I don’t have. I live alone in small apartment and my father and mother helps me with bills and some basic stuff..I was training before volleyball, swimming, and skating on ice i was in good shape,but now i don’t have that motivation and money to afford that or for the gym and nice and quality healthy food.. I am not that much heavy but i am feeling weaker and not energized like before.. Best regards and i hope that you will answer something… Joana

    • Team Powell - June 14, 2018

      Hi Joana: You can begin your transformation journey today with the tools in this post, and they’re free! http://heidipowell.net/9060. And you can often find Chris and Heidi’s books in your local library, so that’s an awesome option too. You can totally do this!

  9. Yousaf - June 9, 2018

    Hi there,
    I am starting the weight loss programme you have provided through the app and I have a few questions. First off, i have made a mistake in recording my inital starting weight and on “settings” I cannot change that but on the “program” I am able to change my starting weight but now it has registered it as a weight loss. How do I change my weight in settings so it displays as zero weight being lost? Also for the recipes the description is a bit vague when it says eg “2 1/2 cups of…” how can i measure that specifically in terms of grams/ounces etc? Lastly, if my reset day is on sunday, is it fair to weigh myself on the next monday as surely it’ll show water gain? When should I measure myself?
    Kind regards,
    Yousaf

    • Team Powell - June 11, 2018

      Hi Yousaf: Welcome to the app! Let’s get you some answers to your questions. To change your starting weight, please contact our amazing app support team and they can help you with this: [email protected]. To convert cups to ounces/grams, you’ll need to use an online conversion tool. Here’s one we recommend: https://www.metric-conversions.org/. We are hoping to add an in-app conversion tool in a future update. Lastly, you’ll want to weigh and do your measurements on the morning of your Reset Day. We hope you love the app! 🙂

  10. Caitlin Craig - May 21, 2018

    Are the workouts on the app downloadable or are they streamed to the device. My gym doesn’t have Wi-Fi so curious if I will need to use my data.

    Thanks!
    Caitlin

    • Team Powell - May 23, 2018

      Hi Caitlin: The workouts are streamed through your device. They’re amazing!

  11. Lois - April 29, 2018

    Hi heidi and Chris
    I have been using your program for 6 weeks but i havent been boven of my all. I realy want to start over do i have unlimited acces on the program. Of does or stop after the last week.

    Thanks lois from the netherlands

    • Team Powell - April 30, 2018

      Hi Lois: You have access to the app as long as your subscription is current, and it is usually set to auto-renew at the end of your subscription. 🙂

  12. W - April 24, 2018

    Hello I am trying the app for the first time. I chose weight loss but only have easy, extreme and turbo for carb cycling options. There is no classic option. I want to alternate between high and low carb days to adjust my running and lifting days. How do I do this?

    • Team Powell - April 25, 2018

      Hi! The available carb cycles depend on your current stats and on your goals. In the weight loss program, you are given some cycles to choose from, whereas in the other programs, your cycle is chosen for you based on your stats and goals. Since both cardio and resistance training are included in all of the programs, you should be fine following your chosen cycle and doing your workouts. Weight loss is an option on all of the programs – the main difference between programs is the type of workouts, and you can change programs at any time. I hope this helps!

  13. Kelly Hays - April 14, 2018

    Hi Chris and Heidi,
    I’ve just signed up for the Transformation app and thought I chose the Turbo cycle but when I finished putting in all my info, is has me doing the Easy cycle (I think) on 3 high, 3 low and a reset day. I really think I would do better on the 2 low, 1 high, 2 low, 1 high and then the reset day. How do I change this in the app? Am I going to have to reset the nutrition bar on the app?

    Thanks for any help with this!! Love you guys!!

    Kelly Hays

    • Team Powell - April 16, 2018

      Hi Kelly: You can choose your cycle if you’re following the weight loss program. Otherwise, the app will choose your cycle for you based on your goals and biometrics. If you are on the weight loss program, you can go to Me, then Program, and make the change there. If you’ve already chosen your meals, it will delete them since you will be on a different cycle. Hope that helps! 🙂

  14. Dena - April 11, 2018

    Hi,
    I would like to purchase your Transformation app but I’m confused as to which program I need. I want to lose 50-60 pounds. I workout at a boxing gym that consists of circuits of boxing, kickboxing, weight lifting, cardio, etc. Which plan do you believe I should do? Thank you.

    • Team Powell - April 12, 2018

      Hi Dena: You can lose weight on any of the programs, the main difference is the type of workouts you like to do. You can also change programs at any time if you like to mix up your workouts. Or, you can follow the nutrition program in the app and do your own workouts also. We do recommend you update your progress every week so the app can make any necessary adjustments to your program. We hope you love the app!

  15. Jason - March 27, 2018

    Can I use the same subscription for my wife and I? What is the best way to do this as a couple?

    Thanks

    Jason

    • Team Powell - March 28, 2018

      Hi Jason: If you both have iphones, I’ve heard that you can use the family share option, share the app, and set up two separate accounts. You might want to email our amazing support team to make sure: [email protected]. If you don’t have iphones, you won’t be able to share. You’ll need separate accounts since your programs will be customized to each of you. Hope that helps! 🙂

  16. Brittany - February 28, 2018

    Just started the app last week and i like having something that gives me a structured plan. I have A few questions. 1) i am Doing turbo cycle but am unsure what the difference in “phases” are and which best suits me. I clock On each phase but they say the exact same thing so I’m not sure what to do. 2) turbo cycle allows 2 low and 1 high but i workout hard hiit exercises 5 times a week with one running day. Can i still Workout that hard on the low days or should i switch to a different program. I am Wanting to loose 15lbs and then tone. Thanks!

    • Team Powell - March 1, 2018

      Hi Brittany: Welcome to Transform! Let’s get you some answers to your questions. 1. The phases refer to your exercise program, and your fitness will improve as you move through the phases. So phase 1, for example, is easier than phase 2. If you find a phase is too easy or too difficult, then you can always change phases. 2. Since workouts are integrated into the program, you should be okay to workout hard on any day. If you do find that this isn’t working for you, you can change cycles. Hope that helps! 🙂

  17. Collette - February 1, 2018

    Heidi,
    I am 66 years old, I weigh 225 lbs, I’m diabetic, and have other health issues, one includes COPD, so breathing is difficult at times. What can your program do for me?

    • Team Powell - February 2, 2018

      Hi Collette: The app can definitely help you achieve your transformation goals! We recommend you discuss the program with your healthcare team first and then follow any modifications they may recommend. You can do this! 🙂

  18. J - December 28, 2017

    I’m torn- I want lean muscle but I want to lose about 10-15 lbs of belly/thigh fat . Would I do physique where it’s not a large weight loss I’m looking for? I already work out 5 days a week so I’m not new to fitness.

    Thanks!

    • Team Powell - December 29, 2017

      Hi J: Your goals can work with any of the programs, it just depends on what type of workouts you like to do. And you can switch between programs at any time too. 🙂

  19. Jerry Skelding - December 26, 2017

    Heidi, I have been following you and Chris for years through the different shows. My wife and I both have at least 100 lbs to lose, we often get involved in diets were as a couple she follows plan A and I follow plan B and suddenly we are shopping for 2 different people and preparing two different meals. Which always ends in frustration and us finding an excuse to quit. As with that much to lose, we will be on this for a significant period. Can you offer any guidance

    • Team Powell - December 27, 2017

      Hi Jerry: In the app, while your high and low carb day schedule can be different depending on your goals and the carb cycle you’re following, your dinners will always be low carb meals, and your breakfasts will also always be the same, so you could choose the same meals for those 2 meals every day. You can both do shopping lists, and then combine them when you go shopping. The workout programs in the app are amazing too – everything is figured out for you! 🙂 http://thetransformapp.com

  20. Margaret - November 24, 2017

    Hi! I just got the app and doing the phase 4 experience I wasn’t sure what to pick but I used to compete and train hard 6 days a week. I usually do carb cycle but I do essentially none and one high day. I am really nervous about the carbs and calories even the low days are higher than my average high day and I don’t want to gain a ton! What do u recommend

    • Team Powell - November 27, 2017

      Hi Margaret: Welcome to Transform! It is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and “old school” mentality) that you have to starve yourself to reach your goals—this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a “step-down” manner, to maximize your results and keep you progressing towards your goals. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals! You got this! 🙂

  21. Christine - November 17, 2017

    Hi ,
    What is the best for premenopausal women 48 years of age ?

    I did join as member of the transformation app, and choice phase 1 easy cycle and just decide to change to extreme ?
    Would this be the best ?
    Thank you

    • Team Powell - November 20, 2017

      Hi Christine: Any of the cycles can work for you, and you can change cycles at any time. The easy cycle is the easiest cycle to follow, but extreme is awesome for fast results. Give extreme a try, and you can always change back to easy if you need to ease more slowly into carb cycling at the beginning of your journey. You can do this! 🙂

  22. Shawnè - November 3, 2017

    Hello, I recently I bought the Transformed app and had concerns with the calories it expects me to consume being that my goal is to loose weight. Will the app adjust as I enter my progress ? I was a little unsure about which phase to choose under physique but since I’m very experienced when it come to the gym, I choose the phase 3 physique. Would that be a good choice for me ? I also plan to do other workouts combined with these. My goals are to loose weight, shred down, and gain a healthy relationship with food. I have and continue to struggle with restricting & previously eating disorders so this may be the reason for the worry.

    Thanks Shawnè

    • Team Powell - November 6, 2017

      Hi Shawne: Welcome to Transform! It is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and “old school” mentality) that you have to starve yourself to reach your goals—this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a “step-down” manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals! As for the workout program, give phase 3 a try, and you can change phases at any time. You can also add in your own workouts too. Just be sure to do your weekly progress updates so the app can adjust your program as needed. You can do this! 🙂

  23. DP - August 29, 2017

    What is the best program for an avid runner? I run 3 days a week and wouldn’t mind working out 3 days a week performing HIIT/tabata/kettelbell, bodyweight/fullbody,etc. type workouts. I have a hard time writing my own full body or Push/Pull/Leg workouts.

    • Team Powell - August 30, 2017

      Hi DP: Any of the programs can work for an avid runner, and you’d replace the Accelerator (cardio) in your chosen program with your running on the days you run. Just be sure to update your progress every week so the app can adjust your nutrition program as necessary. 🙂

  24. Petra Appel - August 14, 2017

    Dear Heidi,

    I have been using the Transform App now for almost 9 weeks and I love it. Before that I have been working with what I found in your books. I am currently using the weight loss program and am now considering to switch to the physique program. Do I have to go to the gym for this 6 days a week or is there a possibility to go three times and do the other three days at home? (I have dumbells, a barbell, various resitance bands, a fitness step and a stationary bike at home). I was thinking of trying it out, but was wondering if I lose my progress on the weight loss program once I switched to the other one on my app?

    Thank you!

    Petra

    • Team Powell - August 15, 2017

      Hi Petra: You can change programs at any time, and none of your information will be lost as long as you don’t hit “Restart.” And you can do the workouts anywhere you have the correct equipment. We love that you’re loving the app! 🙂

  25. Viviane Mason - July 31, 2017

    Hey Heidi, I just read Chris booked and bought the app and want to start on my carb cycling. I think I am doing the extreme based on the app. My question is: If i don’t have the time to exercise that day, do i need to reduce my calories? Especially on my high carb days? Thank you !

    • Team Powell - August 1, 2017

      Hi Viviane: Great question! Be sure and do your weekly progress updates, and this will allow the app to make any modifications if necessary. We hope you love the app! 🙂

  26. Rachael - July 18, 2017

    Dear Team,

    I’m 25 (Next Friday), and I’ve already lost 132lbs in 2.5 years after a gained a great deal of weight from a bad stint of depression. I’m now a Gym Fanatic and I’m desperate to push past this plateau I’m on now and get rid of the extra 30-40lbs.
    I’ve just downloaded your app and I’m excited to begin my Crossfit Weightloss program this Saturday!

    3 concerns however:

    1 – I’m a huge Caffeine Junkie, and right now there is no option for adding at list 1 coffee a day… Is it allowed? – How will a milky morning coffee affect my goals?

    2 – I usually take pre-workout supplements before my weight training – can I continue taking these as they generally help me reach maximum potential in work-outs, or should I switch to Pure BCAAs?

    3 – Is Alcohol a No-go entirely?

    Many Thanks!

    Rachael. E
    Frankfurt
    Germany

    • Rachael - July 18, 2017

      Sorry for all the spelling errors!

    • Team Powell - July 19, 2017

      Hi Rachael: Welcome to the app! Let’s get you some answers to your questions: 1. You can drink black coffee, and we recommend 0 calorie natural sweeteners. If you do add cream, subtract those macros from the macros for that meal in the app. 2. With any supplements, we recommend you discuss their use with your healthcare team and then follow their recommendations. Learn more about supplements here: http://heidipowell.net/10115. 3. We recommend saving alcohol for your Reset/Reward Day. Hope this helps! 🙂

  27. Malkie - June 22, 2017

    Hi Heidi,
    I’m trying really hard to excercize, but my big problem is that I have a large diastis recti. I’m not in a position to surgically repair it now.
    I don’t want to make it worse (most workout include moves that will worsen it).
    It seems like almost no instructors know how to deal with it. I feel like I “sit out” on so many workouts 🙁
    I’m really bummed and don’t want to look like this anymore 🙁

    • Team Powell - June 23, 2017

      Hi Malkie: I’m so sorry you have to deal with this. 🙁 I’d definitely chat with your healthcare team about what you can do, and here’s a post from Heidi’s blog that might help too: http://heidipowell.net/11122. We wish you all the best! 🙂

  28. Silk - June 1, 2017

    Hi,
    Which program would me best for me? I’ve never exercised.
    I’m a woman.I’m 5’8.9″ and I weigh 143,3 lbs.
    Shoud I first lose weight and then gain muscle mass?

    • Team Powell - June 1, 2017

      Hi Silk: Any of the programs can work for you, and it depends on which type of exercise you like to do. All 3 programs have a weight loss/gain muscle options, and you can switch programs and different levels within each program at any time, so you’re never locked into one program. Since you have never exercised before, you might start with the weight loss program, which requires no equipment, and go from there. You can do this!

  29. Kim - May 20, 2017

    I’ve been lifting weight and working out for years.. but, never have reached my goal of being fit. I have definition but, I feel I need to lean out to see more definition. I am on the program physique. I am definitely seeing results but, I have notice doing legs 3 days I am definitely getting muscle in my legs but, my jeans are fitting tighter in my thighs will I eventually lose inches or should I be doing another program. I really don’t care about losing weight if I could only just get more muscle definition and look lean. I would love any suggestions.

    • Team Powell - May 20, 2017

      Hi Kim: There are 3 options within the Physique program depending on your goals, so you might double check to make sure you’re on the correct program. Go to Me, then Program, and you’ll see the different options. And one of the amazing things about the app is that you can change programs at any time! If you do change programs, do not click on “Restart Current Program” at the bottom of the screen as this is a total restart of everything, and you’ll lose all of your information, and you will basically be back to day one. I hope this helps, and congrats on seeing these amazing changes!

  30. Tina McManus - May 9, 2017

    Hi I am considering your app and I love what you guys do and represent. My question before i Buy, I currently train 3-5 days/wk Powerbuilding but my meals are my downfall. I have had success with them in the past but there is only so much cabbage and chicken I can eat in a lifetime without variation! What program would you recommend to be like my current one or would you suggest I stick with mine and just use the nutrition portion? Also I not familiar with carb cycling at all will the app help me with how many days on and off? Last question I an Wheat intolerant can I use this and still have a variety of options?

    • Team Powell - May 10, 2017

      Hi Tina: You can totally use your own workout program and follow the nutrition program in the app. And our meal program contains lots of varied foods, so you definitely won’t get bored. And the app will lay out all of your meals for you, so you’ll be good to go! And you can exclude gluten items from your meal choices also – we have a great filtering system within the app!

    • Tina - May 11, 2017

      Thanks @Team Powell! I did download the app last night and it looks great, Im going to do a soft start this week since Im not prepared 100% with groceries. I have selected Physique program and Im going to try and merge my current and this one together (just to add my main 63 power lifts) Im so excited to get started!! Now my only worry is getting enough food in and not feel hungry ……. LOL

    • Tina - May 11, 2017

      hahaaha that should read *3 Main power lifts, not 63! Yikes

    • Team Powell - May 11, 2017

      Welcome to the app – you’re going to love it!

  31. Elizabeth - May 2, 2017

    I already workout 5/6 days a week at my crossfit gym with one of those days being hot yoga. I am looking to tone my stomach (my other areas are decently toned) to get ready for my wedding in September. Which program would be best for me?

    Also you guys should consider creating a recipe book that combines all your food in one book. I would definitely buy that!

    Thanks!

    • Elizabeth - May 2, 2017

      Also I think this post may be dated wrong since the app came out this year and not last year.

    • Team Powell - May 3, 2017

      Hi Elizabeth: You might want to start with the Cross Training program since you’re already doing CrossFit. We hope you’ll love the app!

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