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 just need help! LOL I know I sound like a cliche’ but I really am busy all of the time and after 12 hours or more I day I am so exhausted. I have 4 kids and almost 3 years ago, my cousins four kids were placed in my custody. (Their ages at the time were 20, 17, 14, 13, 11, 7, 3, and 15 mo!) We are so blessed to have them all and have been able to keep all of the kids together. This is now a permanent situation as I have full custody of them. But I never have a moment for myself between all of the sports games and practices, performances, and other events! (Did I mention I am a full time 5th grade teacher-so add in events at my school too!) I feel so bad about myself and the weight I am (5’4″ and 220lbs) My husband works all the time too but he has managed to drop weight to the weight he was when we started dating! (Insert sigh here to summarized the added emotional weight this adds!) Don’t get me wrong I am very happy for him but I can’t help feeling a little jealous-not to mention even more insecure about how I look. I have tried the quick fixes and can’t stay with anything as I feel really run to death…I love your show and want to be motivated but I haven’t had that life changing moment I keep reading about with all of the success stories floating around…any help or suggestions would be really appreciated. I want to be here for all of my kids…
Hi Kim: Thank you for sharing your story with us! All of the tools you’ll need to achieve your transformation goals are in this post. Pay special attention to the part about promises – these are truly Chris and Heidi’s #1 transformation tool! And remember – nutrition is 80% of weight loss, and even a few minutes of exercise at a time can make a big difference. You can do this! 🙂
Yep, nutrition is 80% of it. It sounds like you are active a lot, even if it’s not “exercising” – so focus on your diet. Get rid of sugar and processed carbs completely, and try to stay away from processed foods in general. Drink a lot of water, Go easy on carbs in general (even the good-for-you ones), and your body will start to respond. Make it a family thing. 🙂
I lost about 15 pounds this year, while I was basically house-bound for 4 months. Broken foot, surgery, recovery, etc. TOTALLY different situation, but exercise was not an option at all for a long time. It IS possible, but you have to be mindful of what you’re eating. For me, fighting the urge to snack was the hardest. I imagine you eat/snack a lot on-the-go, so (if you do that) make sure to find healthy options and plan ahead for that – for you AND the kids. 🙂
Hai..Heidi and Chris
My name is Pradeep. I am from India. I have been watching your YouTube videos from a long time.
I am stressed out looking at myself, my physique. I was thinking that I am a big zero or a big failure in my life. I was doing some exercises to reduce my body fat. I was going well with it but all of a sudden my blood sugar levels was going down and had a high blood pressure. I was totally upset when I visited one of the doctor, he told not to do anything, like exercises and told to concentrate on my diet only. I am really upset. Looking at both of you, I have a hope in me that I can transform only with you help. People use to say “If there is a will, there is a way”. so now I have a will and you are my way. Only with your help i can transform. So let me ask you, could you help me on this. You are the only hope I have now
I am 35 years old. Height 5ft.6″. Weight 83 Kilos
Hi Pradeep: All of the tools you need to achieve your transformation goals are in this post! And you can lose weight through diet alone, in fact, diet is 80-90% of weight loss! So follow a good nutrition plan (carb cycling is awesome!), and exercise as recommended by your healthcare team. Yes, the weight will come off slower, but it is doable! You can do this! 🙂
Hey Chris I’m Danzel I’m 17 years old female I will be 18 on January 30 and I’m almost 300 pounds I currently weight 299 and I’m so depressed about my weight sometimes I cry and I feel embarrassed to go out to places by myself because I feel like people are talking about me and I never go to the gym by myself because I’m afraid of what people will say about me and I just have that depression and I get really upset about it and when we have like get together I feel embarrassed to get some food bc I feel like people will talk so I wait till people leave or have someone else get my food for me and I just want to loose the weight but it’s hard when you come from a poor family that when u get food it has to be cheap we have food stamps witch rarly helps and I don’t have the money to get on that path to loose weight and it makes me upset
Hi, Heidi & Chris.
I am a 69 year old British man living in Spain. Two years ago I weighed 290 lb, a foodoholic, I suffered from high blood pressure and gout and thought it was just part of getting old.
My wife and I started watching your television programme, I now weigh 214 lb, I feel fantastic, eat healthily and exercise regularly, my wife has also lost weight.
I am writing this to thank you for giving us the inspiration and courage to change our lifestyles, and to realize it’s never too late in life.
Hi Charles: Congratulations!!! You’re doing awesome!
Hi there, can I also echo the message from Charles. Well done on a fantastic programme, I’m 46 years old British male from Shropshire England I feel it is inspirational and gives the drive to anyone who is serious on losing weight and getting healthy. 6 months ago I weighed well over 214lbs I wouldn’t go out I was fat, I’m 173 cm my bmi was over 30 . My doctor told me I would have to be on statins, my blood pressure was hypertensive. I am a single parent for the past 12 years. I found myself in a rut of eating and drinking. The shock from the doctors together with your excellent programme has taken me from over 214lbs down to 167lbs, I walk 10 miles a day and at weekends, when my son is working part time in between his A- Levels studies, I walk 20 miles. My life has never been so good and that’s down to you Chris and Heidi. I work with disengaged teenagers and my lifestyle change has an impact on them too. My life has never been so good and I weigh the same I did when I left the military a few years ago. My BP is 120/70 my BMI is 25. Keep up the great work team Powell. Hope you and your family have a great Christmas and prosperous New Year.
I’m a fan of your show extreme weight loss and your show inspired me to loose about 120 pounds in about 6 to 8 months on my own. My heaviest weight was about 360 pounds and now I’m at 240 pounds and I got saggy skin all over I’m at a weight stand still, the scale has been staying at 240 for the past couple of months. I started my weight fall back in feb of this year now I cant progress any further for some reason. I’m still trying to loose more weight. I was wondering if I turned myself into a success case without knowing it, or what else I could do to loose more weight.
Sincerely
— Ryan
Hi Ryan: Congratulations on losing 120 pounds – that’s amazing!!! This post has Chris and Heidi’s best transformation tools, so I’d check out all the links and info in this post and hopefully you can find some things you can add to what you’ve already been doing. Often, all it takes to get over a plateau is to change up a few things to get your body out of its routine. And remember, as you’re working out and adding muscle, this can affect the number on the scale, but this weight gain is good weight gain. Stronger muscles will burn more calories throughout your day. 🙂
Hi, my name is Michelle… I’m a mom of 3 girls.. I’ve had 3 c sections and am struggling with losing weight… please help… I’m 5’5 weighing at 227…
Hi Michelle: Thank you for your post. All the steps you need to begin your transformation journey are in this post. Be sure and follow all the links within the post, and choose a cycle and go! You can do this!
Hi Chriss and Heidi 🙂
My name is Margareta,I’m from Croatia. I’m a mother of two girls Barbara and Marta. I’ve always had a weight issues not big thoe but it was obvious heheh. I’m 171 cm tall and weigh 108 kg. I gain much weight in my first pregnancy lost a few kilos after birth but kept having troubles. I love to eat, snacks preferably and fast food also. I work mostly morning shifts when I get home it’s almost time for dinner so I don’t cook cause my kids have lunch in school and kindergarden . problem is when I get home i don’t have strenght to cook so I just grab something (usually it’ s some kind of snack like chips or something like that). Shame on me. So I don’t have much healthy meals. About exercise and workouts oh my dear God I’m lazy as the laziest tree slot . I also used to go to gym but I’m an easy quiter and I give up easily. I watched all of your shows Chriss and I was thrilled with how you and Heidi helped people,I want to thank you that you exist I wish you could and would help me to start. I don’t have enough selfconfidence to be permanent in what I do. I would appriciate if you could give me advice with what excersise and diet to start and how to find motivation to get thru all of this. Thanks and big greetings from Croatia XOXOXO
Hi Margareta: All the tools you need to begin and achieve your transformation are in this post! Choose a cycle, and go – you can do this!
Hello Heidi and Chris!
I am a 26 year old woman from India. I am 156 cm tall and weigh 83kg.First, I want to thank you from the bottom of my heart for the great work you do. I feel you two have that magical talent to make the impossible things get done from people who have lost all the hopes. I have been overweight throughout my life, and now i am obese. After number of failed attempt to lose weight.. i had given up. But after seeing your videos on youtube i want to work hard again. And this time i am not going to allow my very low will power come in my way. I want to come out of this suffocating life of being a failure physically as well as professionally.. and i hope i will sort it out one by one. I do not have any health problems as of now. I will follow your tips and and workout to my best abilities. I write to you after i achieve my goal of weight loss.
Love you both.
Thanks again.
Hi Saily: Thank you for your comment – you can totally do this! Pay special attention to the link about promises in these post. They are truly the #1 transformation tool!
Hi my name is Angel,
I have been struggling with my weight for a long time, I have all the books Chris and Heidi have written. I am 5 feet 3 inches and weigh 188 lbs. My goal is to be 135 lbs. I do however have a couple of questions. I am planning on doing Body Beast which is a Beachbody program. I am currently doing the Turbo Cycle. To maximize my results should I stay with turbo cycle or should I do the extreme cycle? Body beast is a weightlifting program. Should I also include cardio? If yes on what days? LC or HC? Thank you
Hi Angel: You can do either the Turbo Cycle or the Extreme Cycle – both can help you reach your goals. Since you have all of Chris and Heidi’s books, I’d try the Extreme Cycle. And cardio is very important for weight loss, and Chris and Heidi recommend up to 60 minutes Monday-Saturday on the Extreme Cycle. You can do this! 🙂
Please help. I currently weigh 270 pounds, and I would like to lose half of my body weight. How do I start? I am so discouraged. I was diagnosed with a brain tumor two years ago, and I have since had two brain surgeries and a course of radiation. I want to be healthy again, to feel better and to be proud of who I am . Do you think it’s possible to get the same results on my own as the people achieve on the tv show? Please help.
Hi Tonya: All the steps you need to achieve your own transformation goals are in this post (be sure and follow all the links within the post)! I’d discuss the program with your healthcare team first and then follow any modifications they might recommend. You can do this! 🙂