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
HI Powell Pack 🙂
I’m 41 and I need to loose about 120 lbs…So far down 7 lbs…I’m having a hard time with going to the gym and knowing what to do…Do I just do Cardio first or do I also bring light weights in the mix? The trainers at the gym are not very personable (it being a chain gym)…and when I asked about how to use the machines they act like they don’t know….How do you motivate yourself when you workout alone? I hate working out alone!!! Hubby and I have to go separate due to the kids and no sitter….Trying to stay positive but it really is hard! LOVE THE SHOW!! And like other fans WISH YOU WERE HERE <3
Thanks for any and all input
Michelle
Hi Michelle: Congrats on those 7 pounds gone – that’s awesome! Everything you need to know and do – for both nutrition and exercise – is laid out for you in the book (“Choose More, Lose More for Life”). You’ll do your 9-Minute Missions (strength training) first thing in the morning (no equipment is needed and there are awesome instructions in the book), and then you’ll do up to an hour of cardio some time during the day. Chris and Heidi have some 9-Minute Mission videos on YouTube, so check them out! As far as motivating yourself to work out alone, one of Chris and Heidi’s best motivational tools is the promise (it’s referred to in this post, but here’s the link for your convenience: https://heidipowell.net/8679/it-really-is-all-about-promises-2/). Give it a try – it really does work! You can do this!
Hi Chris and Heidi,
My name is Elaine and would like to lose weight that I have gained slowly throughout the 3 years I’ve arrived here in Ks. I also deplete potassium faster that I was prescribed a month supply, I did started working out but stopped because of this, i am on hypertension meds as well as water pills. also I don’t like using facebook or twitter or pinterest. I am a private person, but i need ur help please
Hi Elaine! All the steps you need to begin your own transformation journey are right in this post! And with your health issues, please discuss any nutrition and exercise program with your healthcare team first, and then follow their recommendations. You can do this!
I am wondering if you have ever worked with someone that has Hashimoto’s Auto Immune Disease, resulting in a Hypothyroid. If so how do you recommend they get started given the fatigue both have, as well as the brain fog issues. Docs only have prescribed the synthroid, and recommended to go gluten free as when gluten gets broken down in the body the immune system sees what it has been broken down into as a threat and moves in – in this process it also seems to take action against the thyroid, further aggravating things.
Hi Eva: I’m so sorry you have to deal with all of this! I’d suggest you discuss Chris and Heidi’s carb cycling program with your healthcare team and then follow any recommended modifications they suggest. We wish you the best!
Hey there…I’m 37 yrs old and looking to lose weight and change to a better, overall healthy lifestyle. My problem is I start a program or an exercise regimen and I “quit” too soon. My problem right now is a bad case of plantar fascitis on my left foot. I start exercising and then the pain begins, so that’s my excuse to quit. Do you have any tennis shoe recommendations that may provide more support? I have been to my doctor and podiatrist and they just say to stretch it and it will eventually get better. I need to exercise to lose weight, but it hurts to exercise. Is there anything you can please help me with?
Hi Sylvia: So sorry to hear about your foot issues. Here’s a post about how to find the perfect shoe for you: https://heidipowell.net/170/if-the-shoe-fits/. And check out the link to Promises in this “How to Begin Your Transformation Journey…” post – this is truly Chris and Heidi’s #1 motivational tool. Give it a try – you can do this!
Hi Heidi,
I love you and Chris along with watching extreme weight loss. I am 4’11”and considered by my doctor as morbid obese. I have been trying for many years to lose weight. I have tried several diets and exercise. I have a treadmill sitting in my spare room collecting dust. I’ve become very depressed at trying to lose weight and have no motivation. I wish I made the cut for the show when you came to Boston, MA. I could really use some motivation and help from both of you. Is there a way you could advise me on how to get motivated??
Hi Rita! All the steps you need to begin your transformation journey are in this post. They’re awesome, and they work! As far as motivation, pay special attention to the part about promises, and here’s the link to the post about promises: https://heidipowell.net/8679/it-really-is-all-about-promises-2/. They really do work – what will your first promise be today? Make and keep that one, then another one, and you’ll be on your way. You can do this!
Thank you Heidi for directing me to this page from Instagram! I hope I can do this. I really need to for me:)
Hi Chris and Heidi, I am 48, about 80lbs overweight, have gone up and down most of my life. I am hypothyroid, have epicondylitis in both elbows, Achilles tendinitis is one foot and symptoms of SLE which are being investigated. (My doctor is convinced I have it). My hands and toes are extremely painful. What do I do to keep
Moving? Used to walk, do Zumba, even did some running, weight training in the past but unable to now. Any suggestions, water resistance is also difficult at this point Thanks Cindy
Oh no! I’m so sorry to hear about all you’re dealing with. With all of your health issues, it’s best to work with your healthcare team to put a workout program in place that works around all your issues. They are best equipped to help you since they know your exact issues and can work with you on a one-on-one basis. As far as nutrition goes, which is a huge key to weight loss, check out the nutrition part of Chris and Heidi’s carb cycling program in “Choose More, Lose More for Life.” Learn about the basics here: heidipowell.net/2713/carb-cycling-101/. We wish you the best – you can do this!
I’ve watched your show for a while and seen the amazing results. I fought this battle most of my life with various periods of success. I been through most of the diet fads, lap band surgery and have come to the revelation that there’s no silver bullet. Transformation requires focus and diligence. It also requires to realize I am not 25 anymore. Clint Eastwood said in one of his movies “A man’s got to know his limitations”. I had set backs due to accidents (taking corners on a bicycle too fast) and over training (my Crossfit experience). I don’t knock these, but at 55, I have to preserve the body I have left. Decided 5 weeks ago, that I didn’t want to ever see 400+ lbs again, never! So, I started my own transformation using some knowledge I’ve picked up along the way. 50lbs later and I am starting to feel less pain. Moving is not as difficult. At the top end 485 lbs really sucked. It hurt to live. I hope I can remember how it felt.
The first 5 weeks have been about managing consumption, and fueling my body consistently. As I begin to add exercise back into the mix, it will be important to maintain consistency, and I might need to makes some tweaks in what I eat. I will be diving into the details on carb cycling. Sounds very similar to some weight training dieting I’ve read in the past. I’ve been eating about 4 meals a day and keeping caloric intake between 1300-1500 range. I need to up water intake a bit to get to a gallon a day. I had plan to alternate 3 week on this more strict regiment and 2 weeks off(clean eating) but it sounds like I can cycle between turbo and some of the others to maintain a consistent loss week to week. Anyways, look forward to learning what I can.
Cheers,
Franklin
Hello Heidi
So many people out in the world need your help so much more then me. I am about 40 to 45 lbs over weight. That is why is can say that. I never had a weight problem until I got sick and I was put on medication that the side effects was weight gain. That was 6 years ago. Problem is I can’t seem to loss the weight. I am 63 years old and the Dr. said in great health for someone my age. I have tried everything to get this weight under control. I hate the way I look and feel. So afraid of gaining more weight. I am pretty active when I can get myself motivated. I have done 4 5k runs and love to ride my bike, joined a gym and still having a problem. I just don’t know what to do anymore. I love to watch your show and see the difference you are making in the world.
I eat fairly well. Love fish, chicken, and veggies. Just can’t eat my veggies like I use to. Can’t eat fruit like use to. My stomach does not like them any more. Changed my salads from lettuce to mostly spinach just to get more protein and vitamins.
I know I will probably not hear from you but it might get me to get back to being myself again just write about it. I would try anything to get my old life back. Living in South Carolina at my age (hot flashes) with day time highs in upper 80’s and low 90’s. Well not doing much outside these days. And love being outside.
Thanks again just for letting me vent. I plan on buying your book, Extreme Transformation coming out in Dec. I think a read.
Hope you have a great day.
Chris
Hi Chris: Thank you for writing to Team Powell. The steps you need to begin your transformation journey are right here in this post! You’ll want to chat with your healthcare team first, and then follow their recommended modifications if they have any. You can do this – we know you can!
Hi Heidi,
I am diabetic and have 100 + pounds to lose. Can I carb cycle? Have other diabetics been successful doing it? It is so hard finding a food plan I can stick to. I joined the gym recently and I love it. It so hard but I finally feel like I can change. But my diet needs help.
Carb cycling can work for diabetics – you’ll want to discuss the program with your healthcare team. Here’s a post that might help: https://heidipowell.net/5078/ask-heidi-anything-im-diabetic-which-plan-should-i-follow/. 🙂