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
Hi Team Powell!
I am a huge fan of Chris and Heidi as well as the Extreme Weight Loss show. I am a 47 yr old female weighing 224 lbs (with a 46 inch waist). I have that horrendous apple shape. In my late 30s up until age 40, I had made a huge commitment to a healthy lifestyle. I ran several half marathons, triathlons, and one full marathon. I also lifted weights heavy. My body fat was 14-18%. When I turned 40, my spouse at the time was diagnosed with GBM. I cared for him for three years until he passed away. During that time, I gained 50 lbs (and 25 more recently) and was very depressed and inactive. I have not recovered emotionally or physically. I have had several health issues come up including a neuroma in my foot and I just had my gallbladder removed two weeks ago. I cannot seem to gain momentum or get out of this funk!
I just purchased Extreme Transformation and love it. I do believe in carb cycling and have had success with that in the past. (I already owned both Choose to Lose books.) I have had issues committing when I obviously used to be able to commit given my former training.
My issue is that I am newly engaged and have a small wedding planned for mid-June. I had promised myself that I would lose weight for the wedding. I want it to be magical and beautiful. I feel like I would be settling by having a wedding (and the pictures that go along with it) when I am not at my best. I actually wished I could ask Heidi what she would do!! I know a wedding is about love and commitment, but I want to be my best self. I don’t want to feel embarrassment over my weight. Right now I feel like a stranger in my own body.
I have 12 1/2 weeks until my wedding. I am still recovering from my surgery so what I can do physically is limited somewhat. Please advise me.
I considered emailing Heidi at team powell daily to state what I have accomplished daily. I need loving accountability.
Hi Bronwyn: Thank you for your comment and for sharing your story with us. And congratulations on your upcoming wedding, that’s so exciting! Good nutrition is a huge part of weight loss, so even if your exercise is limited while you’re recovering, you can still lose weight. Stick to the nutrition part of the Extreme Cycle (get some great tips here: https://heidipowell.net/10617), exercise when you get your doctor’s okay, and keep those promises to yourself (https://heidipowell.net/8679). You can do this! ?
I am 45 yrs old and i have always been heavy. I want to loose thw weight but i struggle because not sure what are the best foods to eat and best exercise to do. I want to be here for my wife and kids and someday grandkids. I want to be thin and healthy so i am not embarrased bu ny looks
Hi Monte: All the information and steps you need to get started on your own transformation journey is in this post. Be sure and follow all the links within the post too. You can do this!
Hi team Powell, first of all thanks to be always so close of people and to do what you do.
I have no weight to loose, but I have 1cm of fat on my belly I have never be abble to loose (I never really try nutrition programm also…).
The thing is, I don’t think I eat enough, I am often tired every day. I try to go at least 3 times a week to fitness courses, but more I am tired and more I reduce my fitness courses…
I try to eat healthy, but the days I am particularly tired, I feel my body needs bad carbs… (and I think that’s why I don’t loose this little fat belt…)
Which programm do you advise me to follow? And the day I go to exercises, is it better to be in a low carb or high carb day (or it doesn’t matter)? I think to buy the book Choose more Loose more for life to help me to balance everything, is it the good book for me?
Thanks in advance for your advices and have a lovely monday!!
Hi Aurelie: I’d start with either the Fit Cycle (https://heidipowell.net/2719/carb-cycling-the-fit-cycle/) or the Extreme Cycle (https://heidipowell.net/10503/carb-cycling-the-extreme-cycle/). Both are a good fit with your goals and workout routine. You can do this!
Hi been watching Obese a year to save my life and really enjoy the amazing transformations.
I was wondering I am 225 pounds, how much weight could I lose in the first 3 months following the programme.?
How many calories a day do I need to consume also how often do I need to exercise?
Many Thanks
Lorraine
Hi Lorraine: All the info you need to begin your transformation journey is in this post. And a good goal for the first 90 days is 10% weight loss. You can do this!
Hi i was wondering when you will be accepting applications again?
Hi Kayla: We haven’t been given this information yet. But you can begin your transformation journey today with the steps in this post! You can do this!
I love you guys.. Best show ever!! Just bought the new book and love it. If the team could ask one of them a question of me, i would greatly appreciate it. My questions is….. I see i am supposed to eat veggies a lot. I HATE veggies in any way, shape, form. Is there an alternative to this?
Hi Sheila: There are lots of veggie options in this program, and you can use multiple ways to fix them. Do you eat salad? You can load salads with lots of veggies, and using a fat-free/low-fat dressing can help too. Veggies are pretty important in the plan since they are low in calories and full of vitamins and minerals. I’d keep trying to find ones you can eat – you can do this!
Hi, Heidi. I have been trying to lose weight for years. During high school I was super active, and was under 200 lbs. Since then, I’ve gained around 50 lbs. Periods became very sporatic, and was diagnosed with PCOS. My husband and I have been trying to get pregnant with no luck. I’ve tried to tell my husband that I need to lose weight, but he’s not supportive. He doesn’t understand that I need to lose weight to get my periods to be regular again.
I feel like I’m not getting the support I need from him to lose weight. I need help to continue on my weight loss journey. Please help me kick start this. I want to lose at least 70 lbs and get down to a healthier weight. I currently am between 230-240. Been stuck at around 235 for a long time. I want to get down to at least 160. What can I do?
Hi Liz: Chris and Heidi truly with they could help everyone who needs their help, but they’re not able to take on clients at this time. However, you can begin your transformation journey today with all the tools in this post. Make and keep that first promise to yourself, choose a carb cycle, and go! With your PCOS, it would be a good idea to discuss this, or any nutrition and exercise program with your healthcare team first, and then follow any modifications they might recommend. They are the best ones to help you figure things out since they know your exact health history and can work with you on a one-on-one basis. You can do this!
Dear Team Powell,
My name is Mandy and I am 23 years old. I currently weight 285 pounds. Previously in my life, I was always petite and I was great about keeping up with an active and healthy lifestyle. When I was 17 years old, I was mentally, emotionally, and physically abused by a young man that I was dating at the time. I lost all my drive and my self esteem and my ability to see the positives and I became a shell of what I used to be. To this day, I still struggle with my self worth and ability to have a positive outlook. I need help to lose the weight that I have for multiple reasons; first of all, I want to be a better me. I feel that if I can look in the mirror and be proud of what I see, then I can start making strides towards a better life. Secondly, I met a man that I have been seeing for quite some time that has helped show me more that I didn’t deserve the treatment that I received all those years ago, and we are going to get married. I want to be a better version of me for him, as well. I love him with all of my heart and I respect him more than words can say, and I believe this will not only change my life, but his as well. Please help me. I need a lifestyle change and I need guidance with what to do.
Sincerely,
Mandy Light
Hi Mandy: Thank you for your comment and for sharing your story with us. I’m so sorry for what you’ve had to deal with, and I can’t imagine how difficult this all must be for you. And congratulations on your upcoming marriage – that’s so exciting. Chris and Heidi would love to help you personally, but they’re not able to take on clients at this time. That’s why they’ve made all their transformation tools available in this post so we can all use them to achieve our transformation goals. Make and keep that first promise to yourself, choose a carb cycle, and go! You can totally do this!
Hi Heidi
I m interested in losing weight and need help because I have bad knees. I m requesting help
to loose the unwanted weight in order to have knee replacement. Than you for such inspiration
to everyone.
Hi Cornelia: All the steps you need to begin your transformation journey and get ready for your knee replacement are in this blog post, and be sure and follow all the links within the post too. With your knee issue, please discuss any exercises with your healthcare team first, and then follow any modifications they might recommend. Make that first promise, choose a cycle, and go! You can do this!
Hi guys,
I’m Sally and I’m 26 years old.
Recently I’ve been having a lot of trouble with my back and after a long week in hospital I was told I had a lot of muscle wastage. And that it would help if I lost some weight.
When I was 17 I had a back operation and obviously they cut through my muscles in my back. I’ve found it extremely hard to get strength back.
When I was 21 I had some complications with my pregnancy and had to have an emergency c section. Therefore I had my tummy muscles cut.
All of my core stability muscles are very weak.
I have been told to exercise but I am finding it difficult as I’m in so much pain with my back. Is there anyway that you can advise me to help me lose weight?
I would appreciate it very much as my daughter is now nearly 4 years old and very active and I can’t keep up with her.
Thanks very much
Sally
Hi Sally: Thank you for your comment. All the steps you need to begin your transformation journey are in this blog post. I’d chat with your healthcare team about the exercise part of the program, or any exercises you want to do, and then follow any modifications they might recommend. And remember, a huge part of weight loss is good nutrition, so follow the nutrition part of the cycle you choose, move as you can as directed by your healthcare team, and you can do this! ?