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
Please help me my name is Tracey Moss I’m from Mississippi. I live in walnut grove me I need help losing weight. I am really struggling with losing weight.I hope to here from you soon. I’m 23years old.
Hi Tracey: All the steps you need to begin and achieve your transformation are in this post! Begin today by making and keeping that first small, simple promise to yourself. Then choose a carb cycle and go! You can do this!
I need help from the Powell’s in a huge way. Being fat all my life has me feeling depressed and sad and a bit reclusive. Work and home are the 2 places that I hang out. Friends would say oh your not fat but then they fit into a size 6 or 8 and I’m a size 22 (heading for 24) so how can they relate to how I feel? Responsibilities of taking care of my family including my elderly mom who can’t walk and has Alzheimer’s have taken the life out of me. I’m not living I’m just here doing it for everyone else but me. Because I am in the Caribbean I’ve not been able to order your books but what advice would you give to someone who is age 44 (but feels 65), weighs 295lbs (but would love to weigh 150) and eats hardly anything but still everything wrong (because its adding up on the scale)? I cry a lot because this is not how I want to live (as a fat person) but I don’t have a clue on how to not only start (cause I’ve done that MANY TIMES) but how to maintain what I have started and to achieve that ultimate weight loss goal?
J
Caribbean
Hi J: Thank you for sharing your story with us. All the tools you need to begin your transformation journey are in this post! Be sure and follow all the links within the post too. Step #1: Make and keep that first promise to yourself. Then choose a cycle and go! You can do this!
Hi 🙂 I’m 43, 5’5″, and 150lbs. I usually weigh around 125lbs and have been pretty active the majority of my life. Over the last 2 years I’ve suffered from a bit of depression, started smoking again,cand began emotional eating. I don’t know where to start with this carb-cycling program… I want to jump right in but am nervous about overdoing it and having a setback because I went too far too fast. I’d love to carb cycle at the extreme level for the fastest weight loss, however I also want to do it in a healthy way… where do I begin?
Hi Stacy: No worries! I’d start with making and keeping that first small, simple promise to yourself (link in this post). Then choose a cycle, and go! Just take one baby step after the other, and you’ll achieve your goals. You can do this!
Would you advise exercising when fasting? If so how much?
Probably not. You body needs nutrients and energy for all the work you do when working out.
I am a 21 year old girl from Turkey. My height is 5 feet 6 and my weight is 293 pounds. I need help. I’ve bought an elliptical machine but whenever I workout on it, it gives me a headache and I literally cannot stop eating and smoking. Since I smoke I cannot workout well. Any hints?
Hi Melek: You can find all the tools you need to begin and finish your transformation journey in this post, and be sure and follow all the links within the post too. And please discuss this (or any) nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You can do this!
I need info that doesn’t seem to be addressed in the book. I am about 70lbs overweight I have fibromyalgia, I am bi-polar and have some others health issues, I am not physically able to do many exercises, I have had a new hip in 2015, is there any way to get a more in depth weight loss program that is more suitable to me and my mental and health issues. My routine needs to be the same, carb cycling may be very difficult and add some depression if not able to stick to it each day. Heidi and Chris are so knowledgable if anyone could point me in the right direction I feel it would be them. Thank you for any help you can give. Susan
Hi Susan: It’s best to discuss this program with your healthcare team and then follow any modifications they might recommend for your health issues. 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 since it’s very difficult to put together a one-size-fits-all program for those with health issues since what works for one person can be dangerous for another. We wish you the best – you can do this!
Hiya Heidi,
Was wondering if I can somehow use this approach whilst fasting from sunrise to sunset? If not then what plan do you advise for when I’m fasting?
Thank you in advance!
Hi Hals: Since fasting isn’t included in carb cycling, if your fasting is for a brief period of time, I would consider starting carb cycling when this period of time is over. Or depending on your waking hours, you can get some tips on how to schedule your meals in this post: https://heidipowell.net/10556/ask-the-powells-how-can-i-structure-my-meals-2/. Hope this helps!
Hi I’m Zachary and I’m overweight. I’m trying to get into the Air Force but I need to loose over 70 pounds and that isn’t easy for me. I need help. When I was in High School I was in the AFJROTC progam and I knew for sure that being in the Air Force is what I wanted to do. My goal is to be an MP (Military Police). My weight is what stands in the way of me and my dream and I need help. I need to get out of my parents house and start my life and right now I can’t because I don’t have a job to pay for college. I need your help. Any advice will help and please, don’t be too harsh.
Hi Zachary: What an awesome goal! All the tools you need to begin and complete your transformation journey are in this post. Begin today: make and keep that first promise to yourself, then choose a carb cycle, and go! You can do this!
Hey Heidi and Chris,
I just want to say that what you guys do is AMAZING. I watch your show every morning for inspiration – even repeats. I’m actually watching it right now. 🙂
I have been on my own journey since I started college and I have lost well over 80 pounds and I’m still losing! Thanks for the inspiration and the work that you guys do. It is incredible.
Wishing you the best!
Brittney G.
Hi Brittney: Congratulations on losing 80 pounds – that’s awesome!!!
bonjour, je m’appelle william, j’ai 39 ans. J’ai toujours fait du sport. J’ai ?t? militaire, agent de s?curit? puis ambulancier. Derni?rement, j’ai eu un accident du travail ( 2 hernies discales dans la r?gion lombaire). Les m?decins ont d?couvert que j ‘avais de l’arthrose, un spondylolysthesis et une n?vralgie cervico brachiale bilat?ral avec paresth?sies. Je p?se pr?s de 120 kg pour 1.73 m. La perte de mon travail m’a bris?, je tiens pour mon fils de 3 ans. Je me rend bien compte de la distance et de la barri?re de la langue. J’aurai besoin d’aide de la team powell s’il vous plait pour retrouver un poids plus acceptable.
Hi William: (Traduit en utilisant Google Translate) Merci d’avoir pris le temps d’?crire ? Chris, Heidi, et l’?quipe de Powell. Vous pouvez en apprendre davantage sur le programme carb cyclisme Chris et Heidi – le m?me programme qu’ils utilisent sur le spectacle – dans ce post: https://heidipowell.net/9060. Et s’il vous pla?t discuter de ce programme, ou tout autre programme de nutrition et d’exercice, avec votre ?quipe de soins de sant? d’abord et ensuite suivre les modifications qu’ils pourraient recommander. Nous vous souhaitons le meilleur que vous commencez votre voyage de transformation – vous pouvez le faire!