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 not overweight, but I am having a lot of difficulty with toning. Over the past year I have gone from 145 to 118, back up to 125 in recent months. My goal weight is 115, since I am quite short, and that’s a decent weight for my height. I know 125 is not overweight, but I am highly struggling with body confidence. I have a good amount of fat still on my stomach. I’ve been working out slowly trying to gain a good ability to work out for longer times, and I’ve been struggling to get back into eating smaller portions. I eat fair. I normally don’t give into my cravings but recently I have not been able to control myself. I live around unhealthy people, who eat very unhealthy. There is always junk foods around, and I can’t seem to control myself sometimes. I’d really like to get rid of my pudgy stomach, but need more dieting advice, and a good work out that will do everything for my body. I’m still searching for my will power to start running. It’s very difficult.
Thank you.
Hi Zoe: All the tools you need to achieve your transformation goals are in this post! And be sure and follow all the links within the post too. You can totally do this!
Heidi I have health issue that prevent me from working out. I have Dialated Cardio Myopathy. Left side of my heart is not working. An is weakening. I was wondering is there anything else i can do to lose the weight. I have gained about 40 lbs. since diagnoses back in 2011. Please help.
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Hi Debbie: So sorry to hear about this. ?? I’d talk with your healthcare team and then follow their recommendations for exercise. They are the best ones to help you since they understand your exact issues and can work with you on a one-on-one basis. And remember, good nutrition is a huge part of weight loss, so stick to your eating plan, workout as directed by your docs, and you can do this! We wish you the best!
Hi Team Powell
It’s Andrea here from the UK again!!! Thanks for your quick reply re UK products. i’ve a couple more questions please!
1. the protein cereal available here is only 7.6g per 30g serving is that not enough?
2. I can’t find low sugar BBQ sauce – whats the highest carbs i can go to on this so i can check the nutritional info on the BBQ sauce we have here to see if its ok to use.
3. Protein powder – i haven’t a clue which to buy. can i just use a regualar protein powder rather than diet/lean protein powder?
4. Ezekiel pancake mix – can i use a regular pancake mix or does it have to have a high protein content?
thanks for you help in advance! and keep up the good work.
Andrea x
Hi Andrea: Let’s get you some answers! 1. As long as you’re also eating a full protein serving, this cereal should be okay. 2. Each cause can be so different, so choose the one with the lowest sugar count and use it sparingly. 3. Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. 4. It’s best to use protein pancake mixes. There are some great protein pancake and waffle recipes on this blog (search for pancakes and waffles to find them). 🙂
I live in the UK, so I know that there is nothing you can do for me. But I have seen your program here at home, just I’m hoping for some advice. I’m pretty desperate now, my GP had said I’m at a dangerous level. Here is my problem, I weigh 19 stones (don’t work in Kilograms over here), suffer from asthma. Have chronic nasal polyps, a damaged septum. I have in the past three years adopted a beautiful little girl (oops along with my husband, lol). The GP has warned I won’t reach 40, I’m 38 years old now! I am currently waiting to have my polyps removed and facial reconstruction done. But they won’t touch me, due to my high weight issue. I feel lost, and utterly cut off from all hope.
Hi Christina: I’m so sorry to hear about all you’re dealing with. 🙁 All the tools you need to achieve your transformation goals are in this post, and be sure and follow all the links within the post too. And please discuss this program with your healthcare team first and then follow any modifications they recommend. Make that first promise to yourself, choose a cycle, and go! You can do this!
Hugs to you my dear!! I am touched by what you are going through. We are hear for you and just take one thing at a time. I need to take my own advice sometimes. You can do it!! I’m rooting for you!!!
Hi Team Powell
I posted last week but can’t see if you have replied to me so i am posting again – with a couple more questions!
i live in the UK and have bought the extreme transformation diet but i am struggling with getting hold of some of the brands named in the recipes, such as the ezekiel bread and kashi cereal do you know of any UK equivalents please?
thanks
Andrea
Hi Andrea: You can buy items that are close in nutritional value to these products. Any whole grain bread should work that has around 80 calories, 15g carbs, 3g fiber, and 4g protein per slice, and any whole grain cereal with around 140 calories, 30g carbs, 10g fiber, 13g protein per cup should work. 🙂
Hi Heidi and Chris,
My name is Shana I am 34 years old highest weight 385 current weight 357 I so despertley need your help. I have 4 kids ages 13,11,8 and 3 and would love to be around to see them grow up, I recently have been diagnosed with Diabetes and possible high blood pressure and I believe I have caught my Diabetes early my fasting blood sugar 117 and A1 6.4. I have decided not to take the medication because I want to try and lose weight I have never had a blood sugar higher than 150 and have a clear idea my pancreas is still working just slower, I know if I don’t make a change my pancreas will stop working and I will have to start taking medications. My number 1 fear was getting Diabetes and my second fear is dying. I started my Diet April 11 weighing 376 and as of today May 30 weighed in at 357 this morning . I of course have been extreme with how I have lost the weight liquid diet and eating 1 meal and protein shakes the rest of the day. I just want steady weight lost and really don’t know the best way to go about it. I pray for you help and advice to help me get fit and reach my goal weight. Please Help ME!
Hi Shana: Thank you for your comment and for sharing your story with us. All the steps you need to continue on and finish your transformation journey are in this post. Your first step is to make and keep that first promise to yourself (link in the post), then choose a cycle and go! And please discuss this program with your healthcare team first and then follow any modifications they might recommend. You can do this – we believe in you! 🙂
Hi I’m from England and I just love the show I so wish I was there in the US so I could apply for your show as I think both you and Chris are amazing the love and support you show with the people you coach is just fantastic.
I am a 42 year old divorced mother of 3 one of my boys is autistic and my bad habits with food are having a huge impact on him. I have been a continuous yoyo dieter trying almost every duet known to man at some point in my life getting to the point of considering as well as applying for weight loss surgery just to control my food intake. Even though deep down I know this is not the answer as I need to tackle my demons and why I do it but I feel it’s like taking 2 steps forward 1 back and this is very disheartening. I would be so grateful if you could help me so I can get my life back on track and help my son too
Hi Kirsty: Thank you so much for sharing a bit of your story with us. Chris and Heidi truly wish they could personally help everyone, so that’s why they’ve made all their transformation tools available for everyone to use to achieve their goals, and these tools are in this post. You can begin your transformation journey today by taking that first step – make and keep that small, simple promise to yourself. Then choose a carb cycle, and go! You can do this!
Hi there. So I’m trying to lose weight, but I’m a binge eater. I’ll eat well all day, then alone in the evenings, I’ll eat anything I can. I lie about it to people that mean so much to me. But it’s so hard. I’m a dog walker, and get a good 2 hours or more a day of walking in. And I try to log what I eat. I’ve always had weight problems and I don’t think I’ve honestly ever gotten a good grip on it. While I don’t need to lose half my body weight, I definitely need to lose a good 70 pounds to be at a healthy weight. Please help.
Hi Samantha: I think Chris and Heidi’s #1 transformation tool could help you, and you can find it here: https://heidipowell.net/8679. Give it a try – it really works!
I am 33 and have always been over weight. I had an extremely rough childhood and food became my friend and family. Since then I know longer eat as much, however I usually eat once a day and have a truly hard self motivating. A friend of mine bought me your book Extreme Transformation in 21 days. I have started reading and trying to get everything together to start it. However I am on a really low income. Do you all have any tips how to make your 21 day plan work on a low budget? Thank you for all you do. I wish you were still taking on clients, I seriously have NO SUPPORT and that is the hardest thing for me. Do you know of any other people who might be taking on new clients that are actually affordable?
Hi Gypsy Rose: Welcome to carb cycling! Here’s a post that can give you some great meal planning tips: https://heidipowell.net/10617. And I’m so sorry, but I don’t have any resources to share for personal trainers, but Heidi does have a great community on Facebook, so that might help! You can do this!
Hey Chris and Heidi. Love watching the show, it so inspired me! I have a long way to go but with your advice and Jehovah I know I can do this. The hardest thing is the tackicartia. I don’t know how much I can push my self but I can due an hour on elliptical and I weigh 530 pounds. I’m so excited to get healthy!!?