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 i absolutely love your shows and they have inspired me to want to help others too. I am so into my gym and healthy eating is there any tips you could give me as id love to help others just like you do. also how did you start off and get into such an amazing career? thanks lauren xx
Chris and Heidi would recommend that you get all the education and experience you can so you’re well equipped to help others achieve their transformation goals safely and in a healthy manner. Many colleges and universities offer programs from the certification level to the advanced degree level, so that might be an option for you. There are also several very good certification programs you might be interested in also. And here’s some basic background information on Chris and Heidi: Chris’ personal background is in kinesiology, and he also took pre-med courses with a concentration in bio mechanics and physiology. His personal training certification is the Certified Strength and Conditioning Specialist (CSCS). Heidi has more than a decade of experience as a personal trainer, and holds both ACE and CrossFit certifications. Good luck!
I love your family values and the Powell Pack and the heartfelt way you care about helping weight challenged people.Although I am obese myself. I am writing to you seeking information for my son Dillon. I wanted him to apply for your show but he is turning 17 on april 1 .Have you thought about teen transformations over the summer. What an inspiration and life changer that could be.Dillon in his earlier years was an all-star football player, all star baseball player and northeastern gene mills wrestling champion. 4 concussions later , Football and wrestling ended and the weight piled on. extremely so . To say he weighs over 400 is the best guess I have.He is 6 ft 1 and has alot of shame over his man boobs in public wearing heavy coats in the summer. He is very reluctant to being weighed. I think he is too ashamed to know the truth of his weight. My question is the food part of this. I have no clue how much he should be eating.I have both books on the carb cycling. I’m not sure how that refers to a 17 yo boy though. Not many groups focus on overweight kids. My obesity started a few years back as well from copd and a knee injury i have gained 100 pounds. i am 5’9 and 309, not a good role model. Please any advice would be very appreciated.
Here’s a post that might help you and Dillon: https://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. And since he is still a teen, it would be best to discuss any nutrition and exercise program with his healthcare team. It is so important that he develops healthy habits that will benefit him throughout his life instead of focusing on losing weight. We wish you both the best!
I love watching you and reading everything you both post. I need a little help though. I have been doing the carb cycling for 3 weeks now in the turbo cycle. I only have about 3- 5 pounds I want to lose. I am keeping tract of my calories on my fitness pal. I feel like I am eating better than I ever have. I try to get at least an hour workout in a day. I do at least 30 min shredders and five days of the 9 minute missions. And throw in hiit workouts or whatever I can fit in. I have not lost any weight. I pretty much stay the same. I drink nothing but water. Any suggestions on what I should do!
When you have so little to lose, it can take a bit longer and can be affected by even the tiniest things (a few extra calories here, a few less minutes working out there, etc.). Many fitness tracker apps add back in any calories burned, so that might be an issue. We don’t add back in calories burned – those go to our calorie deficits which lead to lost pounds, so check into that. You might up your cardio minutes, and that will help burn more calories. And please don’t give up! It might take some time, but it can be done!
Hei Heidi!
Im a 16 years old (but i turn 17 later this year) girl from Finland. Doctors say that i should weight 54 kilograms, but now im 85 kilograms. My meds made me even fatter than i was. My dream is to become skinny and maybe even start body fitness. I really dont know how to begin my journey. I have tried all kinds of diets, but they dont seem to work, so what should i do? Im at school most of my day, so i dont have a loads of time. Could you give me some tips? Im very insecure about my body and it makes me so sad and maybe that is one of the reasons why im depressed. I really need your help! I want to be happy again!
Loads of love to you and your family! <3 ps. The show is perfect!
-Mira-Juulia
Hi Mira-Julia! t is so difficult to be a teen these days! You are constantly bombarded with images and advice on how and what you should do and be and look like, and most are very unrealistic. Heidi has addressed the teens and body image issue in this amazing post on this blog: https://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. In this post, she offers lots of helpful suggestions for both teens and those with teens in their lives, and I hope you can find some ideas that will help you develop healthy habits that will benefit you your entire life! And please discuss your health-related concerns with a parent or someone close to you – a support system can be such an awesome resource as you’re working to achieve your health and fitness goals. Here’s another thing that might help you on your journey to get and stay healthy: One awesome tool Chris and Heidi use with every client is to make and keep a small, simple promise to yourself every day. This is truly a key to achieving any goal! Learn about the process here: https://heidipowell.net/8679/it-really-is-all-about-promises-2/. What will your first promise be today? Make and keep that one, then make and keep one tomorrow, and so on. It works! You can do this – we believe in you!
Hi! I just had twins in October and am trying to get back in shape after being on hospital bed rest for 7 weeks and then home with preemie babies for 4 months. I’ve got a good 15 lbs. to lose and rebuild muscle tone lost sitting in the hospital for so long. I just ordered the carb cycling book “Choose to Lose- 7 Day Carb Cycling Solution” but I am wondering what the best cycle would be for someone with about 15 lbs. to lose and just starting to exercise again after a long hiatus? Thanks!
Any of the cycles can work, and you can also change cycles at any time. You can get links to all four cycles (which might help you decide which one you’d like to start with) in this post: https://heidipowell.net/2713/carb-cycling-101/. The exercise program is the same for all four cycles. And congratulations on your new babies – that’s so exciting!
Hi Heidi & Chris
I am 39 years old and a mother. I am from India and I weighed 90 kgs a year back(2013 december). Since I joined a Gym I started following extreme weight loss programme in YouTube and it is hugely motivating. I am able to reduce 10kgs since 2014 January. In 2015 I made it a point to follow ‘eat less, exercise more’ policy. I did cut short on my diet. We are rice eaters. So I stopped eating rice. I take moderately heavy breakfast and live upon fruits for the rest of the day. However, I can not avoid family dinner time and for this I have made it a point to cook low calory dinner like steamed food like Idly( a south Indian delicacy that is prescribed as the best food) or hand made wheat bread with vegetable curry. I have been doing cardio for 40 minutes and free hand exercises including abs & other exercises for 20 minutes. I am not able to lose more than 1 kg in past one month, even though my gym said it is now the weight of the muscle that is adding extra 1 kg and my exact weight is 79 kgs. plz help.
Hi Debbi: Congratulations on those 10kgs gone – that’s awesome! It sounds like you’re definitely on the right track to reaching your goals. Everything you need to know and do to do this is outlined in this post. Choose a cycle, and get going! Chris and Heidi’s book, “Choose More, Lose More for Life,” contains their complete program, so it would be a very helpful tool also. You can do this!
Dear Heidi and Chris
I am a mother 60 years old , from overseas Beirut Lebanon, I am an international lawyer, french educated so sorry if there is English mistakes. After a lot of efforts ( i never do even when i was 20 years old), i am almost satisfy from my shape but i would like to loose 12 more pounds , i watch almost 20 hours a day the extreme weight loss… You cannot imagine how much it boost me to continue my work out and my diet (even with some stuggled) . The think help in Lebanon , our food is based on naturatl vegetable and fruits , fast food is not really inside our nutrition … I want to tell you how much I love you both , You are doing a wonderful work but more than this you do it with love and with your heart….I pray God protect you both with your family.
One more think Chris you say always:” my beautiful wife ” You forget to say My exceptional wife,from my side Heidi i think you have an extra ordinary personality . Beautiful smart and strong . Chris also is a wonderful guy you have a biiig heart please never change ….God Bless u
Hi, Heidi! First, let me say that I LOVE you and Chris! You two are so inspirational!! Recently I started reading Chris’ new book and have been doing the Turbo Carb Cycle. I was surprised at how easy it was to follow and how amazing I feel eating such great food all the time. The book is easy to follow and has lots of info. However, I have a question. How many carbs should I be eating on a low carb day vs. a high carb day? Any info on this would be appreciated. Thanks, Nichole. 😉
Hi Nichole: There’s an awesome graphic in this post (as well as lots of other great info) that shows you how to put together every carb cycling meal: https://heidipowell.net/4514/carb-confusion/. Just remember that every breakfast – on both low and high carb days – is a high carb meal (protein, carb, veggie). Happy carb cycling!
Hi Heidi,
I must say I absolutely love everything about you and Chris, you are both so inspiring and just plain kind people. I am looking for some advice or inspiration. I have been fighting my weight for the last 30 years (I just turned 56 on Monday). I used to blame it on having a baby but my 29 year old baby says I can’t do that anymore. I am 5’8″ and about 220, so at least 60 lbs overweight. I have tried Weight Watchers more times than I can count, Jenny Craig, LA Weight loss and most recently 4 rounds of the HCG diet. I have lost about 50 lbs on this but recently after retiring in July and travelling to Europe I gained 25 lbs. I am desperately still trying to lose, it seems to be all life is about. I go to the Gym at least twice a week, go for long walks and occasionally water aerobics. I am looking for any suggestions from you for when next journey to try for weight loss
HELP!!!!
Janet
Hi Janet: Everything you need to begin your transformation journey is in Chris and Heidi’s book, “Choose More, Lose More for Life,” and in this post. The book will outline what you need to eat every day, as well as a daily exercise program. And pay special attention to the part about Promises – these are truly the key to achieving any transformation! Get the book (the links are in the post, and you might even be able to find it in your local library), choose a cycle, and start carb cycling. You can do this!
Hi Heidi
I am am female 24 weighing 90kg height 168 cm.
I was always been on a healthy size but never overweight or obese.
But as investors to Australia, the changes in diet and circumstances help me to put weight. I have a 20 months child now. But still havenot lose all the weight that I gain throughout pregnancy. Then I watched you and Chris powells extreme weight loss and consulted with my doctor that I can exercise .
Have joined the gym in October 2014 and lost some weight.
Is there any tips you can help me with. I am amazed with your body after having children and it’s fabulous. Hope to get some tips.
Thanks
Hi Gagan: Check out the links in this post, choose a carb cycle, and get going! You can do this!