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
Hey Chris and Heidi! How are you? I have a condition where if i get too stressed, i can get sick (seizures. I was born with this condition and i didn’t start having episodes until i was in my late teens). Problem is… I don’t eat as good as i should and i don’t exercise (not as much as i did before, long walks and crunches only). I drink a lot of water. But i would like to know if you have any tips. Thanks!
Hi Amanda: It sounds like you’re on the right track! I’d discuss our carb cycling program (links in this post) with your healthcare team and then follow any modifications they might recommend. They are the best ones to help you figure out what will work best for you since they understand your health history and can work with you on a one-on-one basis. You can do this!
I am no expert on seizures but have read articles on the low carb diet or the ketogenic diet that changes hiw the brain matabolizes and stops seizures without meds.
I always avoid artificial means and meds if possible. Maybe this is something you may want to look into. Once your seizures are med free..maybe you can slowely add exercise and keep a log as you do it?.
I hope that works for you.
Best wishes, Mary Collins 🙂
Hello Heidi Chris
Sorry to bother you my name is Jason Robinson. i know you are a very busy person, if you have a moment i would like to ask you a few questions. First i would like to say that i am a fan of the help you give everyone, me and my parents have been watching yours shows since we first seen them air an it has been amazing on the achievements that you and Heidi have done for people. In the last 6 years i have gained a lot of weight from 2 different reason one i have had a two different surgery’s happens one i had a rotator cuff surgery done and the seconded formed after that had a 3.91 pound tumor removed off my right side. Which in the long run i am 5ft 6in and weight about 370 pounds. The reason why i am messaging you is to see if it was possible to see you would would be willing to help me set up a food plan or something or if you happen to have a few moments i could pick your brains a little i would be very grateful. i know you have a lot of people messaging you everyday asking for assistance so i understand if you are to busy, but i had to aleast try and speak with you. Once again i thank you for your time. Also i am sorry but my typing isnt always the best.
Hi Jason: You can get all the tools you need are in this post, including meal and exercise programs! Step #1: Make and keep that first small, simple promise to yourself. Step #2: Choose a carb cycle, and be sure and discuss this program (or any nutrition and exercise program) with your healthcare team first and then follow any modifications they might recommend. Step #3: Go! You can totally do this!
Hello my name is Atarah from San Francisco I really need help on balancing working out working and my 3 kids. I am 300 pounds and on the verge of diabetes I need help please help me with tips.
Hi Atarah: You can get some amazing transformation tips in this post. In fact, this post has all the tools Chris and Heidi use with their clients on the show. Make and keep that first promise to yourself, choose a carb cycle, and go! And here’s another post that can help you figure out how best to work in our workouts: https://heidipowell.net/2608. Remember, even 5 minutes at a time is awesome! Since 80% of weight loss is nutrition, follow your nutrition program, work out as you can, and you can do this!
I watch your show all the time. It’s an inspiration to see how many people you had helped. I want to start losing weight myself, but I’m not sure where to start. I’m 33, 5’6, and weigh 260 lbs. At my heaviest I was 298 lbs. I managed to get down to 216 just by cutting out sugar and drinking water. Now after two babies I can’t seem to lose weight. I’m a stay at home mom right now with my babies, ages 3 years and 10 months. I’m constantly chasing them round the house. I don’t really have any alone time. We also live with family so there’s not anywhere in our home for me to work out. I don’t have a lot of money, everything goes to bills. I can’t afford to go to the gym not do I have childcare to be able to go. What would your suggestion be on getting started? Also things I can do with my kids to help? I would really love to be on your show to help me accomplish this, but I have no one to take care of my babies to do that.
Hi Ashley: All of the tools you need to achieve your transformation goal are in this post. Begin with that first promise, then choose a cycle, and go! And all of the workouts in Chris and Heidi’s carb cycling program require no equipment, and even if you can only get in 5 minutes of exercise at a time, that counts! And you can have your 3 year old workout with you! Here’s another post that might help: https://heidipowell.net/2608. You can do this!
Like most others on this site, I am not sure how to begin. I suffer from a condition called plantar fasciitis in my left foot. So far every treatment that I have tried has not worked. Since being out of work because of this condition, I have gain over 30 LBS. I am at my heaviest that I have been in my life. It is difficult for me to try and find exercises that I can do because of my foot. At one time I was a total of 130 lbs being 5’8″. I have to admit that was too thin, now close to 200 lbs is too far the other way. Having the foot disorder, I can no longer enjoy hiking, playing with the horses, walking on a treadmill or doing tea bo. I am not sure where to begin. Thank you for your support and comments
Hi Tiffany: I’m so sorry to hear about your foot issue, and I can’t imagine how frustrating this must be for you. All of the tools you need to achieve your transformation goal are in this post. Begin with that first promise, then choose a cycle, and go! There are many exercises you can do that shouldn’t affect your foot issue, and it’s always a good idea to work with your healthcare team on any exercise program while you’re injured. Have you tried swimming? And there are many strength training exercises that shouldn’t bother your foot also. You can do this!
I need you all! I’m 260 and I’m 5’4. My mother has kidney disease and I’m the only person in the family that can give her my kidney. I don’t know if it’s the stress is wanting it off is allowing me down but after being 280 at the start, I have hit a wall. Please help me
Hi Shameka: I’m so sorry to hear about your mom. 🙁 All of the tools you need to continue on your transformation journey are in this post! Make that first promise to yourself, choose a cycle, and go! You can totally do this!
I see how beautiful your heart is by your wanting to do this and I think that you will make it happen, just let that love for your sister work for you as well. Do this for both of you. It will take courage and care from both of you and I believe you are already on your way!
I really want to lose weight and get healthier. I am 43 yrs old and I weigh over 200 lbs. I have cut soda out of my diet for the most part, but can’t seem to lose weight. My doctor worries because my blood pressure has been higher than it should be. My son who is 20 and lives with me, is very active but I don’t have the energy to do the things that we used to do. I had knee surgery in 2000 but now have been having issues with them again and I know my weight is contributing to that. I really want to lose weight but I need help and motivation to do so. Please help me!
Hi Becky: All of the tools you need to begin your transformation journey are in this post! Make that first promise to yourself, choose a cycle, and go! And please discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You can do this!
Dear Heidi and Chris,
I just want to say thankyou. The transformations have been amazing! Your style of teaching, mentoring and optimism make this the best show I have ever seen. I really appreciate all of the candid emotion and love that you show for your clients. That is such a powerful strength, that you both should be proud of. I have laughed and cried during every episode of your show. It is that powerful! I watch your show when I work out, and it has given me so much motivation and drive to get healthy. I even bought your book yesterday, so that I can begin my own journey of self love and health. 50lbs by next year is my goal, so please say a little prayer to the universe for me. You both are amazing!
I need help. Im 31 yrs old and weigh 191..the issue is worse because i have a heart condition and im always getting fatigued. I also have a problem where i can’t buy certain foods because i live paycheck to paycheck. So money is a big issue. Please help me out
Hi Mayra: All the tools you need to achieve your transformation goals are in this post! Begin with promises, and go from there. And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. You can do this!
What about water workouts? Isn’t that easier on people and still beneficial? What has anyone else heard about those?
I have a more serious question regarding weight loss…it tends to be more embarrassing to approach any personal trainer in the gym without looking upon judgement. This is my last hope for help and guidance… I am one of many who are living with HIV. I am considered undectable and in perfect health other then the virus in my body. I work out 5 times a week and I consider myself in great shape but I am having a hard time keeping weight in my midsection. I eat properly and use myfitness app to watch my intake, but like hundreds of people on this HIV med it is hard for me to burn that extra belly fat…..ANY SUGGESTIONS?…. you can imagine the embarrassment if I was to tell a personal trainer of this issue. I wish I could find a trainer that specializes in this situation….CAN YOU HELP ME PLEASE !!!…. you and Chris are my last hope to burn this belly fat. I really would like to my midsection to match the rest of my body..HELP !!
Hi Mario: Thank you for sharing your story with us. It sounds like you’re on the right track to achieving your transformation goals, and you can get some great tools to add to what you’re already doing in this post. Sometimes small tweaks to nutrition and/or exercise can do the trick. And remember, you really can’t spot reduce – any extra fat will leave your body in its own unique way, so keep working out regularly, follow an awesome nutrition program, and you can achieve your goals!
Sorry you are going through this tough belly fat issue Mario. This can be a side effect of some of the antiviral medications you are taking also. Maybe try speaking with your doctor about possibly changing to a med without this side effect for you? Hope this helps! Happy New Years Mario.