All About Exercise

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Yes, you know you should exercise. But why is it so important to move your body on a regular basis? The answer to this question is pretty simple—exercise can transform your life in awesome ways!

Here are a few of the many benefits of regular exercise:

  • Lowers rates of cancer, heart disease, and high blood pressure.
  • Provides more oxygen to your organs, tissues, and muscles, giving you more energy for work, family, and personal activities.
  • Cleans toxins out of your body, including your brain, which gives you more mental clarity.
  • Makes your body stronger, leaner, and more muscular.
  • Lowers rates of depression and other mental disorders.
  • Makes you feel better.
  • Delivers more nutrients to all the cells in your body.
  • Revs up your metabolism so you burn even more calories throughout the day.
  • Helps you lose weight and keep it off forever!

For Chris and me, our ultimate goal—and the driving force behind everything we do—is not just to help people lose weight. Yes, achieving and maintaining a healthy weight is super important, but what we want more than anything is to help everyone become fit and stay fit—for life! To do this you not only need an amazing nutrition program—like the nutrition part of our carb cycling program, but an effective and realistic exercise program as well. You cannot truly transform your life without both!

The most important components of any exercise program are building and maintaining muscle (strength training) and burning calories (cardio). And we’ve got you covered there!

No matter which program you follow, both are designed to fit every lifestyle, every schedule, every fitness level, and every body, and they require minimal (if any) equipment. And I must say, both are pretty darn fun! 🙂

So are you convinced that regular exercise is important—and doable? Then let’s get moving!

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46 Comments

  1. Kerstin - May 31, 2017

    Hey there,
    I don´t know where I schould begin.
    I´m just 22 yrs old and working in an office. So there is not much of walking and sport and so on. But now, I don´t really feeling comfortable in my body. When I saw your show I was like wow, if they can do and lose weight I can do it too.
    My biggest problem is the food. Because I don´t know what and when I should eat and how much calories… How much calories do I need for a day?? Where can I find the numbers??
    And the other problem is, I have no money to go to the gym. Can I do sport without going to a gym? Doing cardio and weight training at home?
    Any help you have would be so appreciated.

    • Team Powell - June 1, 2017

      Hi Kerstin: Here’s an introductory post about the nutrition side of carb cycling: http://heidipowell.net/2713. And there’s a chart in this post that shows you how to put together your meals in the Easy, Classic, Fit, and Turbo Cycles: http://heidipowell.net/4514. For the new Extreme Cycle, there are 21 days of meal plans outlined for you in the book (“Extreme Transformation” http://amzn.to/2eTGrVy), and there are some other meal planning options in this post: http://heidipowell.net/10617. There is also a complete workout program which requires no equipment in each of Chris and Heidi’s books (http://heidipowell.net/books-dvds/), and you can often find them at your local library too. I hope this helps – you can do this!

  2. Marilyn - March 4, 2017

    Without taking the time to read all of your post, I was wondering how this program would work for me with my situation. To be brief, I received a concussion several years ago which has brought on Chronic Headache Syndrome. I am not able to exercise like the normal person, any type of exertion brings on massive headaches that last weeks. No medicines-neurologist have made a difference in the years since the concussion. I’ve tried and tried to exercise and I always end up with headaches. I am a 51 year old female, about 25-30lbs heavier than I want to be, I’ve read the book and I’m ready to start the program. I’m just concerned that without the exercise portion of the program that this won’t work for me. Please let me know what you think or suggest I try.

  3. Laurie Licari - February 24, 2017

    Thank you Heidi and Chris for being such an inspiration. I have fought all my life to be at a healthy weight. Seems like I can start out but I give up. I am 55 years old 185 lbs, which I know does not seem like lots, but it is in the obese range. From a young age much has happened in my life. Lost a sister when she was 19, lost my dad a few years later, my mom had a massive stroke at 54 and was a vegetable for the next 18 years. Was in a terribly abusive marriage had a child and lost twins to abuse. I can’t seem to keep myself focused and I worry about my health as my father died of a heart attack at age 45 and mom with the massive stroke. I do like to cook and I know how to cook healthy. My husband at age 44 had massive heart issues. There is much more, but I know how lucky I am. Number one to have a God who provides me grace everyday and to live int his country where I can worship HIM.
    Do you all have a camp that I could come to, to get the push I need to keep me going. I have wanted for a couple of months to start paleo but can’t find a cookbook that will guide me through snacks, meals and recipes. Basically I need help and I have an 18 year adopted daughter that is over weight and I am trying to set the example, but keep failing.
    I need advise, where do I turn and where do I go from here. I have never been so desperate as I feel myself going into a downward spiral.
    Thank-you all for how you help and touch so many lives.
    BLESSINGS – Laurie

  4. Lori - February 10, 2017

    I read through Extreme Transformation this past week and want to start this weekend. I have the book on my Kindle, so I can’t write in the 21 Day Tracker. Is there a download that I can print this off of?

    • Team Powell - February 10, 2017

      Hi Lori: Unfortunately, we don’t have the trackers for download. Good luck – you’re going to love the program! 🙂

  5. cynthia - January 1, 2017

    Hi Chris and Heidi

    I was wondering if you have ever worked with a overweight client with an auto Immune disease, like Lupus. I have had Lupus for 21 years, all MY DOCTORS SAY THE SAME THING, LOSE THE WEIGHT, IT BAD FOR YOUR BONES ETC… iVE tried to diet, its so hard to get motivated when there i so much going against me. I really want to lose the 60 lbs that I need to but i seem to fail everytime. I am depressed but have very little hope but my hope seems to keep wanting to do this before I cant.

    Can you please give me some or help on how to get started and stay with it.
    I envy your clients who get a one on one with you. You have blessed and given all of us hope. Thank you

    • Team Powell - January 2, 2017

      Hi Cynthia: You can learn all about Chris and Heidi’s carb cycling program in this post: http://heidipowell.net/9060, and be sure and follow all the links within the post too. And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. You can do this!

  6. Rita Horton - December 12, 2016

    HI , i am setting in so much pain not being able to walk cant pick up even a cup of coffee i go to a knew doctor on dec 15th 2016 to get this pain taking care i saw a show on you tube you did where you had the girl walk around with the bag of cheeze puffs and i got to say that i did not know they had 1500 cals omg i told my boyfriend to pls not let me eat them again i am so adected to them

  7. Kelli - December 5, 2016

    Which of the programs would facilitate a quicker weight loss? And, is there a specific carb cycle that you’d recommend for someone needing to lose 20 lbs and 60lbs? My husband and I would like to do a carb cycle together but would like to do the same one. For the 21 day extreme transformation, what are the typical weight loss results? And what are the typical results for the turbo? Last question ? do you recommend doing more exercising on top of what you suggest in the books? Thanks!

    • Team Powell - December 5, 2016

      Hi Kelli: I’d start with the Extreme Cycle (http://heidipowell.net/10503), and it can work no matter how many pounds you’d like to lose. As far as typical results on any carb cycle, it’s difficult to say since people adhere to the program differently, have different beginning body compositions, and have different goals. We recommend a 10% weight loss goal for the first 90 days. As far as exercise, you can incorporate your own strength program if you’d like to, and Chris and Heidi recommend up to an hour of cardio a day (Monday-Saturday). Hope that helps – you both can do this! 🙂

  8. Lynn Dicicco - November 5, 2016

    Hi, my name is Lynn and I am 48 years old and weigh over 300lbs at 5’4 I was diagnosed with fibromyalgia and arthritis in both my knees an joints. My knees and legs are huge and always swollen. I have never been this big but I started having the weight when I was a teenager, I have 2 granddaughters whom I take care of. I have tried a lot of diets and don’t know what to do anymore I feel like I am just keep gaining and not losing. I am also pre diabetic. Please I am very desperate due to I am scare of having a heart attack or stroke due to my mom had heart problems and cancer and diabetes any suggestions will help Thank you

    • Team Powell - November 6, 2016

      Hi Lynn: Thank you for your post! You can learn about Chris and Heidi’s carb cycling program in this post: http://heidipowell.net/9060. And be sure and follow all the links within the post too, and discuss this program with your healthcare team first and then follow any modifications they might recommend for your health problems. You can do this! 🙂

  9. Kelly - June 23, 2016

    I’ve just started carb cycling and I’m having a difficult time with the morning shapers/9 minute missions. I just really don’t want to do them in the morning. I normally get up at 5:15, shower, eat around 6 and go about my morning getting my kids ready and out the door by 6:45. To get in the 10-15 minutes of exercise and then shower and get the rest of my household out the door, I would have to get up at 4:45, therefore pushing my first meal really early and setting me up for really awkward eating times the rest of the day. I know they are only 9 minute exercises but realistically getting up, getting dressed, and getting warmed up is another 10 minutes beyond that.

    Can it be just as effective to simply go to the gym in the afternoon and work out those muscle groups then? I’m much better at getting to the gym for 30-60 in the afternoon. Is there a blog or article where exercise alternatives/timing alternatives are discussed?

    • Team Powell - June 23, 2016

      Hi Kelly: If you can’t fit in the 9MMs in the morning, then do them whenever works best for you. Chris and Heidi recommend you do them first thing so your metabolism gets a boost and then burns more calories throughout the day. Hope that helps! 🙂

  10. Simona - June 8, 2016

    Salve sono una ragazza di 37 anni sarei interessata a questa cosa se riuscite a contatarmi ne sarei felicissima

    • Team Powell - June 8, 2016

      Hi Simona: (Convertite utilizzando Google Translate) Sei interessato a Chris e Heidi programma carb ciclismo – il loro programma di nutrizione e l’esercizio fisico completo? O semplicemente il loro programma di esercizio? È possibile conoscere il loro programma completo in questo post: http://heidipowell.net/9060. E si può trovare il loro programma di esercizio fisico nei loro libri: http://heidipowell.net/books-dvds/. Vi auguriamo il meglio come si lavora per raggiungere i vostri obiettivi!

  11. Annie - June 2, 2016

    I need help! Do you offer personal 1 on 1 coaching?

    • Team Powell - June 3, 2016

      Hi Annie: While Chris and Heidi truly wish they could personally help everyone, they’re not taking on clients at this time. However, you can use their carb cycling program – the same program they use on the show – to achieve your own transformation goals! You can learn about their program here: http://heidipowell.net/9060. You can do this! 🙂

  12. Mary - May 14, 2016

    I have a torn Acl and inside and outside meniscus tears with surgery planned on June 8. Advice on exercise that doesn’t involve being on my feet, please!

    • Team Powell - May 14, 2016

      Hi Mary: Oh no! I’m so sorry to hear about this! You should be able to do upper body exercises, and it would be a good idea to discuss any exercises with your healthcare team first and then follow their recommendations. I hope you heal quickly!

  13. sarah - May 12, 2016

    Hey Powell team! Do you work out on both high carb and low carb days?

    • Team Powell - May 13, 2016

      Hi Sarah: Yes, we workout 5-6 days a week, depending on which cycle you’re following.

  14. Christopher - May 6, 2016

    Hi, I am a 26 year old male 5 Feet 11 Inches, 206 lbs and I am trying to lose weight. I don’t have a lot of muscle on me and that is honestly from lack of moving, eating poorly, and DRINKING BEER!! I just started exercising 2 days ago. I’m completely committed to stop drinking beer and eating obvious terrible foods I have been consuming (Chips, Fast Food etc.) My problem/concern is nutrition. The past two days I’ve been eating: BREAKFAST- 2 Pan Fried Eggs in Olive Oil and a Banana – LUNCH- Spinach Salad with Onions, Carrots, Cucumber and a drizzled raspberry vinaigrette sauce, DINNER- Chicken Breast (Oven Baked) with Broccoli. If I get a craving for anything between those meals I have a few almonds. I know water is a big asset so I have been drinking a crazy amount of water these past few days as well. I have a pretty uncomfortable belly on me that I want to get rid of. My concern is, by following those meals and exercise, is that enough to lose the weight I want to get rid of this belly? Am I eating enough? Should I add more? What’s missing? I don’t have a lot of money to spend on other foods and I just want my life back to where I can put a shirt on and sit down without that uncomfortable belly sitting there. I have nearly zero endurance but I am working on that and I am pushing myself to walk further distances and jog in small intervals. Please a response to my inquiry would help me tremendously and greatly appreciated!

    • Team Powell - May 7, 2016

      Hi Christopher: You can get lots of awesome nutrition information in this post: http://heidipowell.net/2713. This post outlines the nutrition part of Chris and Heidi’s carb cycling program, and it’s awesome! Their program can teach you how, when, and what to eat to help you achieve your goals. You can do this!

  15. Nancy Sawyer - May 2, 2016

    I am 52 years old and in the past 1yr found out that I have disintergrating discs in my neck and upper back. I have just about 52 lbs to lose and don’t even know where to begin. I walk as much as I can, try for about 5K 3 times a week and other days about a mile. I also have planter faciaitis (sp) which some days I just about have to crawl to get around. I try hard to watch what I eat, try to get about 90 oz water a day. I need suggestions. Trying whatever I can to avoid surgery. I was always a very active person up until 2013 and then things just started to fall apart. My weight battle has gone on since my 20’s, when I shouldn’t even have worried (I was 132lb at the age of 27 and many so called friends kept telling me I was fat, boy what I wouldn’t give to be back there)

    • Team Powell - May 2, 2016

      Hi Nancy: Thank you for your comment! Here’s a post that outlines Chris and Heidi’s carb cycling program: http://heidipowell.9060, and it’s the same program they use on the show. With your health issues, it would be best to discuss this program with your healthcare team first and then follow any modifications they recommend as far as exercise is concerned. You can do this!

  16. Raebecca - April 19, 2016

    This is awesome. I have been very active and into fitness for 7 years now. I have been struggling to keep my last 10 pounds off (yo-yo-ing). Lately it seems I am not able to lose anything no matter how hard I try. I am excited to give the carb cycling a try. I ordered the extreme transformation and choose more lose more books and have read them. My question is more for the strength training and what is too much versus too little. I love going to the gym and spending time with my husband lifting weights. I noticed in the book they just have you doing a 9 minute mission or metabolic mission. Is it beneficial to do that immediately when you wake up, eat, then go to the gym and do weight training. Then afterwords do the HIT or accelerator ? I know that I currently fall in the category of not eating enough and working out too long. However I would really like to build lean muscle as well as workout with my husband who would like to build more muscle.
    I plan on following the carb cycling meal plans, I’m just a little confused as what workouts to do without doing too much. I am accustomed to spending two hours in the gym five days a week .
    Any advice would be great thanks.

  17. Renee - April 14, 2016

    hello, I am so new to this and for 8 years I took on the responsibility of raising my nephews… I don’t know how to take care or put my self first… Starting has always been the challeng… I am 358 how many calories should I take in? How long should I excersize? And what do I eat? Please help

    • Team Powell - April 15, 2016

      Hi Renee: You can learn all about Chris and Heidi’s carb cycling program in this post: http://heidipowell.net/9060. Their program outlines how many calories, what to eat, and exercise as well. You can do this!

  18. Nancy Cote - April 9, 2016

    Please help me.. I’m forty five years old and 55 pounds over weight. I’ve just undergone my third abdominal hernia repair. My surgeon has said I can’t do anything that puts any stress on my core and am to try and lose weight through diet and walking. Can you help me be my best me. Please
    Nancy

    • Team Powell - April 9, 2016

      Hi Nancy: I’m so sorry to hear about all you’ve been going through, and I can’t imagine how frustrating this all must be for you! Here’s a link to the nutrition part of Chris and Heidi’s carb cycling program, and I hope you can find some things you can use for the nutrition side of your transformation program: http://heidipowell.net/2713. As for exercise, it would be best to work with your healthcare team to put a program in place as they understand your exact issues and can work with you on a one-on-one basis. We wish you the best!

  19. Mariela Bazan - September 12, 2015

    holaaa siempre veo su programa me llamo Mariela tengo 31 años soy casada con 4 hermosos hijos y necesitaria d ayuda soy d Argentina se que estamos lejos pero me gustaria mucho contactarme con ustedes desde ya muchisimas gracias

    • Team Powell - September 12, 2015

      Hi Mariela: (Traducido utilizando Google Translate) Heidi no está tomando en los clientes en este momento, pero puede utilizar el mismo programa que ella y Chris utilizar el Lobby Europeo de Mujeres y comenzar su viaje de transformación de hoy! Más información sobre los conceptos básicos de su programa aquí: htp: //heidipowell.net/9060. ¡Puedes hacerlo!

  20. Deborah Aaron - September 6, 2015

    I don’t know if I am writing in the correct place, but after watching your show, both my husband and I were very impressed by how your train these people with such problems. I am not as fat as
    some people I have seen, but I am in a rut and it is getting very hard for me. My life has been a roller coaster of dieting and binge eating. Senior year of high I went from 180 pounds to 120 pounds, and as you can guess I was bulmic. I tried every thing, including the 1 week fast to the for me about 7 months fast. I would eat a little bit of junk food and that was all, and I looked incredible. A few things about me, I am adopted and one of the only things I know about the woman is that she had a problem with food.I am not a lover of food as in real lunch or dimmer food. I have always been known as the junk food lady. On my last diet I ate liquids,, juice with protien powder or soups. I was actually quite active for some one who wasn”t that over weight, but my mother was always picking on me not watching what I ate, and through all her life she always swore I wasn’t bulimic. She was so self centered. She didn’t even notice I was losing weight. Finally I decided to
    trry a program that you weighed in almost every day. It was a wonderful diet, and I never cheated on that I., something I now know for me it throws me off when I have finished the diet, I don’t know how to eat correctly. Also, just to let you know I am a vegetarian and I find it hard to go out to eat,
    but I’ve learned to work with that, evem though so many of my friends try to get me to eat meat and fish, I get sick from it,
    Now comes the problem, I have always been very active, walking all over Manhattan or going to discos and danced until I droppped. As of my late 40’s I began to realize I had something with me. I had started to have loads of surgerys, and for some reason they didn;t work. What was going on. The doctor I had told me I was eating more the I thought and not excercing. I told her I knew what I was doiing. I went to my Shrink and he said something was wrong and we should look into it. Both a relative of my husband and myself came across what we thought was the problem – Ehlerss-Danlos syndrome. My surgeon laughed at me and asked did I think I was a rubberman in a circus. Did sort of walk out and did never go back to him. Did reserch and got in touch with the organization, and sure enough I had all but one of the parts that is common, and my I had a really bad case as it hit my back. I am about getting to the point where I will be in a wheelchair,
    For the last numbers of years my body has degenerated and the pain in my back has it so I can only walk a block or two. So this leaves me where I am that I can’t do the excercises you show on TV, but is there some foundation or group that deals with people who want to lose weight but can hardly do anything, except swim, which is hard to do in the City as we are not near a swim club, but summer time I watch what I eat and swim in our beautiful pool in our back yard. I don’t want to sound like a cimplainer, which I am, but my whole body is totally in sspasm. As I said I don”t get out much, but my building has a full pool, and gym and I would love to have someone work with me at my home and help tone up. I can never do the fancy excersises that your people do, But I know there much be something I can do,
    Thank you very much for reading this
    Deborah Aaron

    • Team Powell - September 7, 2015

      Hi Deborah: Thank you for your comment! It sounds like you’re dealing with a lot, and I can’t imagine how frustrating this all must be for you. You might be interested in checking out Chris and Heidi’s carb cycling program – it’s their complete nutrition and exercise program,and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation goals, and it’s a program you can follow for life after you achieve your goals. Learn all about it here: http://heidipowell.net/9060. And with your health issues, please discuss their program with your healthcare team first, and then follow any modifications they recommend. And swimming is an awesome form of exercise, so you’re good to go there! You can do this!

  21. B - August 24, 2015

    Hey there, does the book have specific workouts for the 9 minute missions?

    • Team Powell - August 24, 2015

      Yes, each day during the month has a 9-Minute Mission, and all the exercises and missions are explained in the book – with pictures and instructions. They’re awesome!

  22. Valerie Weingart - July 14, 2015

    Hi Heidi
    Before I became ‘gimpy’, I was able to be really active and maintained my lean, strong body – I ran to reduce stress. I retired from military active duty afte 21 years of service (my family is 4 continuous generations of military service). Now with bad arches, Achilles’ tendons, and just generally Bad Feet, that ‘running’ avenue is closed. I’m 61. I also have chronic migraines, sciatica, osteoarthritis, TMJ, IBS, osteopenia (on top of lactose intolerance, or because of?), am pre-diabetic… Bright light and all fluorescent lighting make my head split open. I lost a lot of weight but a change in medication has put nearly all of it back on. I bought a treadmill and have it beside my bed so I can exercise while watching TV (it has NOT become a clothes rack). My podiatrist keeps banning me from it because of the Plantar Fasciitis being so active I’ve had to go back to using canes. My personal belief is that if I could lose this weight I put on I would have less problems with my feet. Today I bought your book and pre-ordered the one scheduled to debut December 2015. I ride my motorcycle, play with whichever of my grandchildren is around, my dogs, … 5’3″, and frightfully close to 200. Starting on your book, just arrived electronically, as soon as I click ‘Submit’. Any help you have would be SO appreciated.

    • Team Powell - July 14, 2015

      You’re going to love the book! I’d suggest you discuss the program with your healthcare team first, and then follow any modifications they recommend. Everything is outlined for you, including what to eat, an awesome foods list, and your daily exercise schedule. If you have any questions, feel free to post them here or on Heidi’s FB page. And remember, the nutrition side of weight loss is super important, so even if you can’t move as much as you’d like to, you can still achieve your goals!

  23. Jolleen - May 27, 2015

    I understand all of these points in theory, but like the previous reply, in practice I struggle. I am a business owner and after losing 85lbs, I was put on bed rest with a high risk pregnancy for over 7 months and gained 120lbs. I have since lost 80lbs, but it has been nearly 3 years and the last 30-40lbs just won’t budge. I am on my feet running and building my salon business a majority of 12 hours a day but often don’t eat during that time, come home, eat dinner spend an hour with my toddler, and exercise is the LAST thing on my mind at that point… Some nights I am in bed and asleep an hour after my daughter. I am a vegetarian, try to minimize carbs, I know time is the number one excuse for not exercising, and my (1 meal a day and sometimes late snacking) poor eating habits are not helping the situation, but any suggestions would help. It just seemed so much easier to lose weight in my 20’s and before kids, now I seem like a stranger in my body.

    • Team Powell - May 28, 2015

      Hi Jolleen: You are one busy lady! Yes, you should get in as much exercise as you can, however, good nutrition is a huge key to achieving your weight loss goals too. And if you’re fueling your body correctly, all other areas of your life can improve too. You might want to check out the nutrition side of Chris and Heidi’s carb cycling program here: heidipowell.net/2713/carb-cycling-101/. It’s an awesome program, and it will help you develop better nutrition goals so you can feel better and reach your transformation goals. And congrats on losing those 80 pounds – that’s amazing!

  24. Shann - April 7, 2015

    Hello, I appreciate everything that you represent. I do have a question, as a busy mom of 4 who also works full time with special needs kids. I am now nearly 44 years old and about 15-20 pounds over weight. Though I carry it pretty well to most people, for myself I want to be strong and fit. I wish you all could offer a kick the busy mommas butt program lol . I wish I could get that type of investment from someone to help me with the personally accountability. As someone who has mostly kept it “together” , I don’t get much support or encouragement from my friends who struggle more with like 40-80 lbs overweight. Anyways, If you ever decide to choose a few moms who just need the jumpstart of accountability, I would be blessed to have the someone help me pour back into “me”…..thank you again for all that you continue to do for others, blessings. Shann

    • Team Powell - April 7, 2015

      Hi Shann: While Chris and Heidi don’t have another show in the works, their program – the same one they use on the show – can work no matter how many pounds you want to lose! Check out their carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your transformation goals! Learn all about it here: http://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. You can do this!

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