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 recently purchased Extreme Transformation and like what I’m reading, it’s reinforcing what I already know and explains the why! I have been on a program where I eat the same 5 meals for weeks at a time. I’m ready for a more long term approach to meal prepping. When I start my first cycle can I have the same meals for the high carb days and the same meals for the low carb days? Are there specific meals recommended to eat when I have the same breakfast, snack, lunch, and dinner? Thanks for your help!!
Hi Christina: Your meals will be different on low and high carb days – learn more in this post: https://heidipowell.net/10617. You can do this! 🙂
Bom dia! Me chamo Juliane e sou do Brasil. Cheguei at? aqui depois de tanto procurar algo para me motivar a voltar ao foco, tentar emagrecer de verdade, e encontrei videos sobre o programa quilo por quilo (como ? chamado aqui no Brasil, e fiquei boba com as transforma??es que voc?s fazem com essas pessoas! A quest?o ? que luto com a balan?a desde muito nova, e nada que fiz at? hoje me fez chegar ao meu objetivo: 55 kg. A quest?o ? que vendo esses v?deos fiquei at? com vergonha, pois meu caso n?o ? t?o extremo como o da maioria dessas pessoas que vi nos v?deos, estou atualmente com 71 kg, ou seja apenas 16 kg acima do meu peso desejado, tenho 1,55 de altura o que torna as coisas mais dif?ceis, sou muito baixa! E tudo o que j? fiz at? hoje n?o me fez emagrecer, perco 10 kg e depois ganho tudo novamente. Tentei encontrar todas as temporadas para eu assistir mas n?o encontrei em lugar algum dublado, e na minha tv a cabo tamb?m n?o est? passando. Ent?o tenho dois pedidos, primeiro onde posso comprar os v?deos das temporadas e esses livros voc?s tem ele traduzidos para o meu idioma? Preciso muito de ajuda, e espero poder contas com voc?s!
(Traduzido usando o Google Translate) Hi Juliane: Obrigado por seu coment?rio! As esta??es do show n?o est?o dispon?veis para compra, e, infelizmente, o livro n?o est? dispon?vel em Portugu?s. Eu sinto muito!
Which book should I start with?
Hi Joce: I’d start with Chris and Heidi’s newest book, “Extreme Transformation.” http://amzn.to/1RKDIgo You can do this!
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Hello Heidi and Chris,
I admire both of you for your compassion to help others. Well, I am lost when it comes to weight loss, I am now 75+ pounds overweight–and climbing. I have no support groups and that is not going to happen, especially where I live-isolated. I am over 55 and I have a health condition that has made losing weight a battle–I am now losing at a secular rate.
Hi Barbara: Many people with different health issues have found success on Chris and Heidi’s carb cycling program, and all the links you’ll need are in this post. I’d suggest you discuss the program with your healthcare team first and then follow any modifications they might recommend. You can totally do this! 🙂
hi my name is barry 39 years old from holland.
i have been heavy almost all my life,and the last couple of years it has become really bad,i am morbid obese.
i was 180 kilo,s and hadt a lot of problems with walking ,talking,and even breathing.
when i saw chriss on the tele ,my switch went on,and i started working out.
now 4 months later i have lost 30 kilo,s.
Now i,m at a point where i can work out whatever i want but nothing happens,and i wanna lose alot more ,my goal is 100 kilo,s
do you have any food tips,and work out tips,my body is asking for food because i,m a verry big person,
but i dont wanna give in
Hi Barry: Congratulations on losing 30 kilos! All the steps you need to continue on your transformation journey are in this post. Choose a cycle, and go! You can do this!
Hiya!!
Please help me!
Im on Phase 2 of the Extreme Transformation Book and i can see a difference in my fitness level (much better). My only concern is im not sweating as much (in cardio) as i did in Phase 1. Is this due to my heart zone? Does it change? I still keep it above 120bpm (actualy i keep it above, my average is 140-160) but i still dont sweat much.
My question is, does the average heart rate change over time due to fitness level? Or shall i just continue as im doing even though i hardly sweat as before?
Thank you!!! Bless you
Yes, your heart rate can improve as your body gets more fit, so you might need to adjust your intensity for this.
Hiya,
Am i cheating if i do 1 hour of cardio a day but i break it into 3 seperate times of the day? I do 20 minutes in the morning, another 20 minutes before lunch and then another 20 minutes before dinner. Is this fine and does it count as 60 minutes in a day?
Thank you!
Heidi and Chris,
My name is Diana and I’m 47 yrs old. I have had a weight problem for 90% of my life, I have a lot of physical problems that I don’t know how to help me to get to my goal weight. 3 Years ago I had the gastric by pass and I started out at 500 pounds and got down to 308. However I have jumped back up to 355 pounds. I have a lot of problems with my knees and my shoulders. I have a lot of excess skin from my weight loss but I have to loss a lot more before I could have skin removal but I don’t know how I can exercise with the knee and shoulder pain that I live with everyday. My eating regimen is not that good either. I like my sweets.
I have done a lot in my life that I’m proud of. I left in a abusive relationship. I am a single mother and have raised my daughter on my own. I told God if he helped me out of my relationship I would be fine being single for the rest of my life. So I raised my daughter with no men in my life. But food became my partner. Now that my daughter is 19 yrs old. I would like to find someone and have a relationship but no man would ever find me attractive with being 355 pounds.
I really need your help so that I can learn how to loss this weight without damaging my knees any more.
Sincerely,
A Broken Women
Hi Diana: Thank you for sharing your story with us. All the tools you need to begin and achieve your transformation are in this post! It would be good to discuss this program (or any nutrition and exercise program) with your healthcare team first and then follow any modifications they might recommend for your health issues. You can do this!
Please I need help. Seriously please help me. I want change. I started one year ago BUT I CAN’T drop more weigth. I feel disappointed and frustrated. please I never didn’t something like that but, I feel realy bad. before my weight are 345 pounds and after one year and five months is 288 pounds. If real that you real this thing please help me
Hi Rafael: All the steps you need to continue on and achieve your transformation are in this post! And be sure and check out all the links within the post too. You can do this! Just take one baby step after another, and congratulations on all those pounds you’ve already lost!
Hi there… my biggest problem is getting together a food menu!! Do u have a menu that will help me plan my meals out for the week.. i just don’t know what foods for all the meals and if I had this I know I would she’d the weight. If it helps I am doing the easy carb plan.. if u can help me at all that’d be great!! Thx, jerah michele!
Hi Jerah: For the Easy Cycle, you can put your own meals together using the recipes in the book and the chart in this post: https://heidipowell.net/4514. Or the new Extreme Cycle has 21 days’ worth of meals planned out for you: http://amzn.to/1RKDIgo. You can do this!