Congratulations on choosing to begin your transformation journey! You have made a choice that will change your life?for the better?for many years to come. We want you to be successful, so Chris and I have made all of the tools we use with everyone we work with available for everyone to use in our books, Extreme Transformation and Choose More, Lose More for Life, and our TRANSFORM app. In both of our books, we?ve outlined everything you?ll need to do to reach your transformation goals, so let?s get started!
Step #1 Promises: The foundation of your transformation.
Making and keeping promises to yourself is the true secret to transformation, and it?s the most important step of your entire journey. Begin your journey today by making and keeping one small promise!
Step #2 Carb cycling: The nutrition plan that fires up your metabolism.
Carb cycling is a nutrition plan with alternating high and low-carb days that not only maximizes your metabolic burn, but it?s also extremely effective at speeding up weight loss while maintaining those fat-burning muscles. It adapts easily to your daily routine for weight loss success, and it helps you avoid that dreaded weight loss plateau. And in carb cycling, you get reward days or meals (depending on the cycle you?re following), so you can still eat your favorite foods from time to time! Awesome, right?!
Learn about the basics of carb cycling, then explore and choose one of the five different cycles: Easy, Classic, Turbo, Fit, and Extreme (the newest member of our carb cycling family). And don?t worry! You can change cycles at any time?it?s that flexible!
Step #3 Exercise: Move your body to accelerate weight loss.
In addition to a sound?and simple to follow?nutrition plan (like carb cycling), you?ll need an effective?and realistic?exercise program to help you reach your transformation goals. Chris and I have put together just the program for you! It combines strength training (for muscle development and maintenance) and cardio (for accelerating calorie burn), to turn your body into a maximum calorie-burning machine. And we?ve outlined everything you?ll need to do?step-by-step?every single day! So learn about the basics and benefits of exercise first, and then get moving today!
When you put all of this together, your journey becomes whole. Take a look at the stereogram image above. This captures the essence of transformation so beautifully. Before you shift your focus, all you see is a chaotic mess of dumbbells and food. Basically, it is the confusing mess of every single diet and exercise program out there for weight loss. But once you shift your focus, the 3-D path of true transformation?and lifelong weight loss?becomes clear.
678 Responses
I love watching this show and wishing that I could do anything to get and stay healthy. However, I have several things against me. I have an intolerance to gluten and beans, and I’m allergic to milk protein. I also have issues with my shoulders and right wrist. How can I do what I need to do with these limitations?
Thanks for any assistance.
Hi Susan: There are many other options you can choose from besides gluten, beans, and milk protein foods. And with your shoulder and wrist issues, you’d want to discuss Chris and Heidi’s program with your healthcare team first, and then follow any modifications they recommend for the exercises. They are the best ones to help you since they know the exact nature of your issues and can work with you on a one-on-one basis. We wish you the best – you can do this!
Hello….
I live in Arizona and heard that Chris and Heidi may be doing some type of local “boot camp.” Is there any truth to this? They are amazing people doing so much good work to help people live healthy.
Without all the details of my past, I have lost 14 pounds the last 30 days but that is because I haven’t been eating. I’m emotionally and physically drained. As Heidi did, I had anorexia in high school. I have read all the books, I work out with a local trainer, have tried the supplements, have tried food prep for 6 meals a day, I’m an Exercise Science major at a local college and I’m struggling more than ever. I don’t know how to stop being my own worst demon.
I feel a local boot camp would help people here in the valley. If Chris and Heidi provided knowledge, nutrition and fitness education at the time of the boot camp. If they could bring their motivation local, I feel some of us could really benefit!
If there isn’t any truth to the boot camp…food for thought!!!
Love you guys!!
H
Hi H: The boot camp you heard about is associated with the show. I’m so sorry! But if you’re interested, Chris and Heidi have made all the tools they use on the show available for all of us to use to achieve our transformation goals. You can learn the basics of their carb cycling program here: https://heidipowell.net/9060. Check it out, and I hope you can find some things you can use on your own transformation journey. We wish you the best!
How nice to see a response when i got home! I’m back from gym now and happy to say…I KNOCKED OFF 10….TEN…MINS FROM MY 2MILES !! On day 4! I’m encouraged by this. I know they say muscle remembers…must be true! (so why can’t it just remember and get shaped on it’s own??!!) My body is still pulsing ; I forgot how good this feels. You don’t need to respond to this post …I just wanted to journal. I hate to journalize but maybe online won’t seem so daunting! Just let it go to clouds…….now to find plus size workout clothes. There must be nice options somewhere out there!! tootles.xox
Carol,
I have found some great workout gear at Lane Bryant, but many of mine have come from simple old Wal-Mart for cheap! Good luck to you.
Old Navy has amazing wicking workout gear in sizes all the way up to 24. They’re cute too!!
Hello group! Thank you Chris and Heidi for your smiles, honesty and commitment to health!! I’m 53, menopausal and draaagiiing!! I’ve always been on the heavier side (tummy and back) but very strong and active. I’ve also done MANY DIETS as most have. opti fast, hcg, etc….. although I’ve lost and kept off for pretty long periods of time….here i am heavier than ever…….. out of breath…..apron tummy that is so disgusting to me i could vomit…..and lacking energy and focus. i did finally join a gym and this will be my 4th day. I’ve managed the treadmill….and a few weights. lol. I used to walk 3m in 45 min. …now it takes me 50min to walk 2!! (i do inclines and chg speed thru out). I know this isn’t enough. How do i know when I’m pushing myself in safe limits? I’m afraid I’ll have a stroke or heart attack!! That’s how out of shape i am. Seems my body goes beyond my lung capacity. (I was a smoker–but free for 3 yrs..thank you LORD!) i SEEM TO BE SCARED TO PUSH IT! can you come live w/me for a few mnths? lol i would love to spend a few mnths at your facility but the cost is a bit high for my income so I’ve decided to do the 90 days by myself, spending the last 5 1/2 wks on the ocean in panama city beach FL. working out at Sequence Fitness. I thought a beautiful place would be encouraging. If i don’t get back to being healthy….what good am I? Oh the internal struggle!! ANYTHING you can suggest might be helpful. I will get your book but how can i get that whip behind me . PRAY, PRAY, PRAY. This 5’5″, 270lb, tummy to floor girl needs something to help stay focused for my yearly goal…which is to lose at least 100 lbs…..cash in my small retirement and get a tummy tuck! OKAY…… I’ve gone on long enough and am now losing myself in daydreaming. An hr late to the gym (see?)……so i best head out….SIIIIIGH !! I now see why people cry at the gym!!! Send good vibes my way………I’m definitely struggling!! You two and your group of people have a beautiful, happy blessed day !! xoxo ps….thank you Heidi…for your response on a comment i made earlier about the show. I feel a little connected :).
Hi Carol: Love your post! As for how hard to push yourself, you want to be able to talk (a bit breathily) but not be able to sing when you’re working out. That’s kind of an easy way to tell. If it’s something that’s worrying you, you might chat about what a safe heart range is with your healthcare team. And read and re-read the link to promises in this post – those truly are Chris and Heidi’s #1 transformation tool. You got this!
oh…i forgot to say thank. THANKS!
I am so impressed by the kindness and compassion you both have for others, and I wish there were more people out there who helped people struggling with weight loss…instead of condemning them. Too many people seem to think that we should “just stop eating so much”, and the problem is solved. I have struggled with weight my entire adult life, but yet being a “normal” weight is the thing I want the very most. Sometimes I don’t even understand it, because I have been able to accomplish almost everything else I have ever tried to do. I hate to admit that I am 46 years old and am now up to almost 350 lbs. I’ve been in a vicious cycle. I’ve had severe arthritis in my knees most of my life. I had one replaced about 6 years ago, but the other one is disabling right now and keeps me from being able to do most activities. I go to work and then stay home. I fear that it will make me wheelchair bound soon. I need to lose weight to have the best chance at a successful surgery and recovery, and to make surgery less risky. You think this would give me more willpower and motivation, but I still struggle. I need to exercise to lose weight and fix the medical problems, but I am not able to do this because of the medical problem. My doctor has only suggested weight loss surgery, but I could never do this due to financial reasons. I watch the Extreme Weight Loss shows and always end up in tears. Their struggles and feelings hit home with me, and I desperately want to feel the success that they feel in the end. I already feel that I have “wasted” so many of my adult years sitting on the sidelines. I fear that I will get to the end of my life without ever being active and feeling healthy and wearing average size clothing. For someone who has no insurance (at the moment) and no funds for trainers, gyms, or professional help, where do you suggest I start or who do I turn to for help? On the show, the people exercise and train hard in the first few months. but I physically couldn’t do much of that. Have you ever helped someone lose that much weight who had physical limitations? Any suggestions would be greatly appreciated.
Hi Connie: Thank you so much for your post, and for sharing your story with us. All the tools you need to begin and finish your transformation journey are in this post, so begin today with making and keeping that first small, simple promise to yourself. This is definitely Chris and Heidi’s #1 transformation tool, so give it a try? And since your movement is limited, please remember that a huge part of weight loss is good nutrition, so concentrate on that and get in as much movement as you can under your doctor’s recommendations. It can be a slower process when your activity is limited, but it is doable! You can do this!
Hi, Im from Bangladesh. In here the foods are like Indians. People here eat carbs(a lot of them) in every meal. Im 18 and 226lbs. Can you help me to do my carb cycling? Its getting harder to cut carbs because everyone in my family eat them in all 3 meals of the day. And how much carbs i shuld eat in low and high carb days?
Hi Rashid: There’s an awesome graphic in this post that outlines how to put all of your carb cycling meals together, and I hope it can help you figure things out, including how carbs fit into low and high carb days: https://heidipowell.net/4514/carb-confusion/. And it does make things a bit trickier if everyone else in your family is eating more carbs, but just do the best you can – make sure you’re getting your protein, carbs (high carb meals), fats (low carb meals), and veggies (which are also technically carbs) as outlined, and you’ll be good to go! And maybe you can be a good example to your family on how to eat more healthy. You can do this!
Love the show. Love Chris’ book. I have a question I’ve emailed and posted about. I’ve been eating over 2000 calories and losing lately while lifting and have started turbo carb cycling. I’ve messed with setting my low and high days myself but curious as to more specifically what to choose for high and low carb day amounts. 1200 and 1500 would be too low for me. Thank you
Hi Georgia: Here’s another post that can help you figure out what calorie ranges will work for you: https://heidipowell.net/5366/all-about-calories/. Just make sure that there is a difference between your low and high carb days, and don’t forget your Reward Days either. You got this!
Hi Heidi,
I just saw a photo of you from a bodybuilding competition and you look amazing!! Congrats! That is something that I have been recently thinking about doing but I am overweight by nearly 100lbs that I gained in the past year due to depression so I’m not sure if I should wait to lose what I’ve gained first or if I should start looking into workouts, special diets, and supplements. I was an athlete in college and have completed a couple of marathons in the past 5 years and I’m just looking for that inspiration again. I live and work in LA where many people are very fit, even in my profession it is encouraged. Any advice or recommendations would be fantastic!
Hi Gina: As far as diet goes, you might want to start with carb cycling to help you meet your weight loss goals first, and then go into more of a competition-focused diet. As far as exercise goes, you can do any program that will help you meet your goals, just be sure it includes both strength training and cardio. As far as supplements go, Chris and Heidi recommend that you discuss any dietary supplements with your healthcare team first. You can do this!
I’m 60 years old and have struggled with weight especially since having my kids in late life, I have a 11 and 9 year old. I worked with a very awesome trainer, who unfortunately got out of the business, because his clients drove him nuts. He was very much like Chris P. but threw me out of his gym several times. He worked me very hard 2x a week for an hour but insisted I do 1 hour HARD cardio a day x 7 to lose and maintain weight loss. I find that very hard to do at my age, especially since I run a business and have young ones too. Any other trainer has been unable to help me achieve that same level of fitness, or accountability. It is important that I be around for my kids, but my cholesterol and BP are not good, and I need some help. Any ideas?
Hi Sheila: Thank you for your post! You can find all the info about Chris and Heidi’s carb cycling program – the same program they use on EWL – in this post. In their program, you do cardio 5 days a week for up to an hour, so hopefully that will work for you. With your cholesterol and BP issues, I would suggest you discuss their program with your healthcare team first, and then follow any modifications they might recommend. And remember, nutrition is a huge key to weight loss, so make sure you’re nutrition is spot on, workout as you can under your healthcare team’s recommendations, and you can achieve your goals!
Is there any chance you could make a fitness DVD for your UK fans please? I loved watching your show when I was in the states and I have started my own journey and lost 196 lb. The only DVD’s I can find are for region 1 :(. Love you guys x
Hi Alison: As of now, the only workout DVDs Chris and Heidi have out are available on amazon: https://heidipowell.net/books-dvds/. Are these the ones you referred to? So sorry I can’t be of more help.