Each season, millions of viewers tune in to see Chris Powell lead extraordinary transformations on ABC?s breakout hit Extreme Weight Loss. Now, building on his basic weight-loss philosophy introduced in his bestselling book Choose to Lose, Powell has created a transformation plan anyone can follow?one that recognizes that no two weight-loss journeys are the same, and that more options mean long-lasting results.
At the center of Powell?s new book, CHRIS POWELL?S CHOOSE MORE, LOSE MORE FOR LIFE, is his carb-cycling plan, which kicks your metabolism into full gear by alternating between low- and high-carb days. Been carb-cycling but need to shake things up?
This book provides four different carb-cycle options to help readers find a plan that fits them best:
- The Easy Cycle is designed for people who are just starting their journey;
- The Classic Cycle is the basic plan that rewards you a boosted metabolism with fast weight loss;
- The Turbo Cycle accelerates and intensifies carb-cycling results so you can reach your weight loss as quickly as possible;
- The Fit Cycle is for those who are already super-active but want to drop some weight.
Powell also shares new workout challenges to put your body in motion and get your heart pumping. He understands that weight loss plateaus when we get bored. So in this book, he focuses on choices?including twenty new workouts called 9-Minute Missions?that pack maximum results into minimum time. Sections in the book include advice on how to:
- Shape Your Body in Just 9 Minutes Each Day: Each mission targets one of the three zones of your body?upper, core, and lower?and it doesn?t matter how many repetitions or rounds you complete it in. He writes, ?We squat when getting in and out of a car, we crunch when we sit up in bed, we push when getting off of the ground, we run when we need to get somewhere quickly. Every exercise in the 9-Minute Missions incorporates these fundamental movements of the human body.?
- Find More Easy Recipes with Foods You?ll Love: Powell offers more delicious and easy recipes with foods you?ll love, to help you maintain and enhance your transformation. He shares tips on portion control, advance preparation for healthy meals, ingredients to add zest to your food, and food substitutions to keep you eating well. His plan allows you to eat the foods you crave and still lose weight.
- Follow More Tracking Logs to Keep You Motivated: The book includes a 4-week personal log to detail each week?s workouts, accomplishments, challenges, and broken promises, plus a section to recommit to your goals. He asks questions such as: At the end of the week, have you kept your promise? Did you eat every three hours? Take walks on your lunch break? Powell encourages readers to keep a daily log of successes and setbacks to measure their progress and help fulfill weight-loss goals.
- Read More Success Stories to Inspire You: Powell shares inspirational success stories of people who have transformed their lives using his carb-cycling and fitness plans. As readers write their own stories, they can learn how others have conquered dieter?s plateau, shaved off inches from their waistline, built lean, strong muscles, and increased their energy level.
With CHRIS POWELL?S CHOOSE MORE, LOSE MORE FOR LIFE, you will always be challenging your body and changing your resistance training regimen, so your body will never plateau and never stop moving forward. Each day and each week, Powell empowers you with tools to physically, mentally, and emotionally transform your body and your life.
216 Responses
I just bought the book Choose more loose more for life and was wondering what print outs you might have that mirror the book so that I can make my grocery shopping and meal prep easier? And have you thought about doing a Dvd that is focused on the diet plan and not just the workouts. Thanks.
Hi Tom: I’m so sorry, but we don’t have any printouts available for download.
Okay so I love this book. I’ve lost weight and regained it plus more effortlessly. I looked into a lot of different lifestyles and done a ton of soul searching. This whole program fits my life and I’m implementing what I can from it. But here is my problem and I truly hope that your team will see this and email me back, I bought the book in audible and I have literally spent way too much time trying to find the coresponding PDF. It’s making me crazy. I want to see all of the recipes and exercises that Chris is talking about in the book. I’m still doing what I can, lots of hiking, tossing the bad foods and some healthy foods and calorie watching, reading labels and I’m so ready I’ve been looking for the PDF for about a month. Please help me find it. Thank you
Hi Tae: If you bought the book from itunes, the PDFs can be hard to find sometimes. Check your library again, and if you can’t find them, please email [email protected] and she’ll be happy to help you!
Does the book choose more loose more help you calculate how much protein, carbs and fat you are supposed to eat based on your weight? Or is it generic
Hi Courtney: The portion sizes are universal in the book. There’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your carb cycling meals together: https://heidipowell.net/4514. Hope that helps!
Hi. I got the book and I officially begin Monday Aug 18! It’s easy to follow and I am excited for this change. One question I cannot find where the details of each shredder workout is. For example what do I do to complete the Dirty Two-Thirty? I can’t seem to find (and I am sure it’s right in front of me, sorry) where the exercises that compile that protocol are found. Thanks for all you and Chris do. Huge fan of the show and can’t wait to start my own program!
Hi Kristen: The info about the Shredders protocol is on page 178 in the chart. How to do each of the four protocols is below the title. For example, Dirty Two-Thirties are 2:30 low PE 6 and 2:30 high PE7, and you do this for 5 minutes (duration). I hope that makes sense. And as far as exercises for your Shredders, you can pick any cardio activity for these. There’s some more info on page 177 that might be helpful too. Welcome to carb cycling!
Hello, I want to purchase the book but what’s keeping me is the eating within 30 min of waking up! I get up at 4:30 am to do my workout as it’s the only time I have in the day to do so. How would I go about it? Any suggestions would be appreciated 🙂
This is no problem at all! Learn more about eating and working out here: https://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. You can do this!
Oh thanks soooo much. So if it ain’t broke don’t fix it! I can do my workout and eat right after it!! awesome! I”m now off to buy the book! 🙂
I wake up kinda late so I end up eating my 5th meal at like midnight . I end up having been to stay awake just to eat . should I skip this meal or is it ok to eat late and then sleep on it ?
You’ll want to space your meals 3 hours apart, and eat the first one within 30 minutes of waking. If your day normally starts later, and you eat every 3 hours, which makes your last meal at midnight, then you’re okay to eat that last meal then. The every eating within 30 minutes and then every 3 hours is the important thing. It would be best to have some time after that last meal before you go to sleep, but do the best you can.
What category are fruits in and web do you eat them ? carbs , fats ?
Hi Haley: Fruits are considered to be carbs in carb cycling, and you can have a portion of fruit as the carb portion of any high carb meal. Learn more here: https://heidipowell.net/4514/carb-confusion/.
So on the list of foods where everything is measured out to 100 calories , is that what the portion sizes should be in each of the five meals? So for example if o want to add a carb and I choose tortilla , i would add 1 tortilla or I would put it on my fist or either ?
The calories listed serve as a guide for if you want to count calories as well as portion sizes when you’re planning your meals. This is especially helpful as you get close to reaching your weight loss goal. Follow the portion size guide, and use the calories as a kind of back up to make sure you’re eating the right amount of foods.
I am pretty savvy when it comes to healthy eating; carbs, fiber, fats, etc. Like Pearls my weakness & go stress food is potato chips. Though I do know how to make baked sweet potato fries and chips (taste better). My problem like many is sticking to a daily regime. Love your show and am inspired by the efforts of those who really transform their lives. Here is my dilemma. I am 61 and a heart patient (stent) and have Type II Diabetes. When it comes to excising I am limited by a torn ACL in my right knee, arthritis in both knees and a spur on my left heel. Does your plan allow for people who have issues like mine? I can not run but try to walk in my house 15 min at least twice a day or three times a day. I have hand weights from 3-10Lbs. But what exercises can I do for a good cardiovascular workout without stressing my knees? For the record I could easily lose at least 100-110 lbs. If I don’t lose it I am worried about the future complications on my health. Again the stress of bad knees prevents me from a good cardiovascular workout where I should be break a good sweat.
This book (referred to in this post) does contain Chris and Heidi’s complete exercise program. I’d suggest, with your issues, that you discuss their program with your healthcare team and then have them help you make any necessary modifications to Chris and Heidi’s program. We want to keep you safe while you’re working to achieve your transformation goals! You can do this!
What does a reward day mean?
On your reward day, you can eat up to 1000 extra calories of any foods, so women can eat up to 2500 calories on that day. Hope that helps!