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Extreme Transformation: Lifelong Weight Loss in 21 Days
Chris and Heidi Powell, hosts and transformation specialists from the hit TV show, Extreme Weight Loss, now share their proven, life-changing, step-by-step guide for losing weight and keeping it off in their first co-authored book, Extreme Transformation.
They are the hosts of television's most popular weight-loss documentary show, Extreme Weight Loss, and now the Powells provide a blueprint for changing your health in just 21 days. Whether you're looking to lose the baby weight, that last ten pounds, or several hundred, this is the program that can change your life forever. They share their most effective secrets for weight loss success through diet and exercise and go into detailed focus on how to develop a powerful, sustainable mental change to keep the weight off forever. With their help, readers will "see" the hidden path of transformation; be guided through fast and fun exercises; enjoy loads of recipes (both quick and gourmet) along with advice for food shopping, preparation, and more! With an incredible expansion of the Carb-cycling core that has driven Chris's first two national bestsellers, the Powells guide you from the very first step to reach your ideal weight and transition to lifelong maintenance--high-impact results in as little as three weeks.
They are the hosts of television's most popular weight-loss documentary show, Extreme Weight Loss, and now the Powells provide a blueprint for changing your health in just 21 days. Whether you're looking to lose the baby weight, that last ten pounds, or several hundred, this is the program that can change your life forever. They share their most effective secrets for weight loss success through diet and exercise and go into detailed focus on how to develop a powerful, sustainable mental change to keep the weight off forever. With their help, readers will "see" the hidden path of transformation; be guided through fast and fun exercises; enjoy loads of recipes (both quick and gourmet) along with advice for food shopping, preparation, and more! With an incredible expansion of the Carb-cycling core that has driven Chris's first two national bestsellers, the Powells guide you from the very first step to reach your ideal weight and transition to lifelong maintenance--high-impact results in as little as three weeks.
316 pages, Kindle Edition
First published June 2, 2015
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Displaying 1 - 22 of 22 reviews
February 13, 2017
I have read the book; I am currently on Day 13/21 on the Extreme Transformation - following the instructions by the book about 95%.
Positives: I am looking leaner, more muscular, my clothes fit better, and a lot of the recipes are delicious. I am sleeping better, well-hydrated, and more mentally focused. The book spells out everything from exactly what to eat and how to make it, weekly shopping lists, and exactly how to do the exercises and for how long and which days to do them. For someone who wants to tone up, and lose weight or inches without thinking about it too hard -- this is your book.
Negatives: Although the workouts are short, they are intense. If you are not willing to do hard work to meet your goals, you will fail early in this program. If you are more concerned with the scale moving and not getting good nutrition and gaining muscle/losing fat, you might be disappointed. Although hormonal factors may be at play - 11 days in I had not lost a pound (after losing 11 lbs the previous month doing low-carb). But I could not deny that I looked 100% different, and that my clothes fit me better and that I felt amazing. Everyone that saw me noticed my changed appearance. One big thing: The meal prep is TIME-CONSUMING. You are essentially hand-making FIVE meals a DAY. For people who do not like to cook or prep, this is a nightmare. It took me a good week to get a groove and start reading ahead and prepping ahead. But once I did, things were much easier.
There's a great quote rehashed in the book, something along the effect of 'whether you say you can't or you can, you're right' - and that is everything. If you are in a 'can' mode and want to work - pick this book up. Even if your scale doesn't jump, others will when they see the transformation you've made!
Positives: I am looking leaner, more muscular, my clothes fit better, and a lot of the recipes are delicious. I am sleeping better, well-hydrated, and more mentally focused. The book spells out everything from exactly what to eat and how to make it, weekly shopping lists, and exactly how to do the exercises and for how long and which days to do them. For someone who wants to tone up, and lose weight or inches without thinking about it too hard -- this is your book.
Negatives: Although the workouts are short, they are intense. If you are not willing to do hard work to meet your goals, you will fail early in this program. If you are more concerned with the scale moving and not getting good nutrition and gaining muscle/losing fat, you might be disappointed. Although hormonal factors may be at play - 11 days in I had not lost a pound (after losing 11 lbs the previous month doing low-carb). But I could not deny that I looked 100% different, and that my clothes fit me better and that I felt amazing. Everyone that saw me noticed my changed appearance. One big thing: The meal prep is TIME-CONSUMING. You are essentially hand-making FIVE meals a DAY. For people who do not like to cook or prep, this is a nightmare. It took me a good week to get a groove and start reading ahead and prepping ahead. But once I did, things were much easier.
There's a great quote rehashed in the book, something along the effect of 'whether you say you can't or you can, you're right' - and that is everything. If you are in a 'can' mode and want to work - pick this book up. Even if your scale doesn't jump, others will when they see the transformation you've made!
March 20, 2016
I liked it. I like everythign Chris and Heidi write about. It works. I think I will try their new carb cycling, because it fits with more what I have been doing lately and the more higher carb days in a row work well with my work out routine and keep me feeling full of energy.
This is a book I find more aimed at people who are wanting to start a new life style and don't know where to start. If you have done and read everything, there isn't much new to it but the carb cycling plan is slightly different than Chris's other books... just more carb days than before which I agree with and the reason I stopped carb cycling a few months ago and went more high carb lower fat diet. When you start to work out a lot low carb diets can drain you. Plus it can make your thryoid function lower. This carb cycling plan makes more sense. And I think I can handle two low carb days in a row to increase weight loss a bit more than I am right now.
I liked it. Good book for someone who wants a guide to change their lives healthy wise.
This is a book I find more aimed at people who are wanting to start a new life style and don't know where to start. If you have done and read everything, there isn't much new to it but the carb cycling plan is slightly different than Chris's other books... just more carb days than before which I agree with and the reason I stopped carb cycling a few months ago and went more high carb lower fat diet. When you start to work out a lot low carb diets can drain you. Plus it can make your thryoid function lower. This carb cycling plan makes more sense. And I think I can handle two low carb days in a row to increase weight loss a bit more than I am right now.
I liked it. Good book for someone who wants a guide to change their lives healthy wise.
April 24, 2016
What makes this book unique (granted, this is the first book I've read about weight-loss) is that along with providing the meal plans, recipes, and exercises, it talks about the mental and emotional transformation one must go through as well to lose weight and to keep it off. It's not something I thought about much before until I started reading this book. Extreme Transformation isn't just about getting your physical body in shape, it's about helping your mindset to be ready, willing, and accepting of the changes to come. If you're someone who has been struggling with weight-loss or wants a new approach, I highly recommend this book.
February 17, 2019
This is truly the most awesome “diet book” I’ve found. It contains EVERYTHING one needs to succeed.
I’ve always found these types of books and programs lacking and hard to follow because they simply don’t offer enough info that’s broken down enough to make them easy to abide by. THIS book took those failings and made an all-inclusive diet/exercise program that even the most unmotivated people can get on board with.
Not only does it explain the process of carb cycling, but it provides an actual schedule to follow the cycle with a variety of recipes for things to eat on those days. If you don’t want to eat a particular recipe, it also breaks down the categories of foods you should be eating and what portions. If that’s not easy enough, there’s a list of tons of foods that fall under those categories, so no more guessing and giving up. They even provide shopping lists in the back of the book to make it as easy as it can be without having groceries delivered right to your door. The bonus for me on top of all that was that the recipes were mostly vegetarian and they provided many options. Almost every diet book I’ve seen was of little use if you didn’t eat meat or fish (both of which I don’t). So a book with recipes that I’ll actually eat that are approved with this program is an extraordinary find. And the recipes are high class. They went out of their way to make every dish tasty and flavorful so you don’t get sick of eating plain-Jane salads.
These authors are the valedictorians of their genre!
*The only aside I have is that there was too much “fluff” inspirational talk through the first couple chapters before they got to the “meat” of what you need to know.
I’ve always found these types of books and programs lacking and hard to follow because they simply don’t offer enough info that’s broken down enough to make them easy to abide by. THIS book took those failings and made an all-inclusive diet/exercise program that even the most unmotivated people can get on board with.
Not only does it explain the process of carb cycling, but it provides an actual schedule to follow the cycle with a variety of recipes for things to eat on those days. If you don’t want to eat a particular recipe, it also breaks down the categories of foods you should be eating and what portions. If that’s not easy enough, there’s a list of tons of foods that fall under those categories, so no more guessing and giving up. They even provide shopping lists in the back of the book to make it as easy as it can be without having groceries delivered right to your door. The bonus for me on top of all that was that the recipes were mostly vegetarian and they provided many options. Almost every diet book I’ve seen was of little use if you didn’t eat meat or fish (both of which I don’t). So a book with recipes that I’ll actually eat that are approved with this program is an extraordinary find. And the recipes are high class. They went out of their way to make every dish tasty and flavorful so you don’t get sick of eating plain-Jane salads.
These authors are the valedictorians of their genre!
*The only aside I have is that there was too much “fluff” inspirational talk through the first couple chapters before they got to the “meat” of what you need to know.
September 3, 2022
This weight loss and fitness book should come with a disclaimer that it works best for people who are fitness minded. fitness is part of the weight loss process. the last 1/3 of the book is basically a cookbook complete with meal plan and shopping plan.
Although i did lose weight on this diet, it worked best when i didn’t do any meal as a cheat/treat meal.
Carb cycling has alternate days of low carb meals and high carb days and one cheat day.
the cheat day for me became a binge day.
i just couldn’t control myself after the first taste of sweets or higher than high day carbs.
If you tend to binge on a treat and get off track for multiple meals, (or days or weeks) this diet is probably not the one for you.
Although i did lose weight on this diet, it worked best when i didn’t do any meal as a cheat/treat meal.
Carb cycling has alternate days of low carb meals and high carb days and one cheat day.
the cheat day for me became a binge day.
i just couldn’t control myself after the first taste of sweets or higher than high day carbs.
If you tend to binge on a treat and get off track for multiple meals, (or days or weeks) this diet is probably not the one for you.
May 9, 2017
I have been a huge fan of Chris Powell for years and have read his other books but was disappointed with this one. This seemed like a basic rehashed version of his first couple of books, with very limited motivation.
I did like that it has a specific break down for each day of the 21 days in the cycle, including recipes and workout instructions. The plans is basically the same as his previous plans just tweaking the high carb and low carb days schedule. The recipes look good and it is a direct match with their new app.
I did like that it has a specific break down for each day of the 21 days in the cycle, including recipes and workout instructions. The plans is basically the same as his previous plans just tweaking the high carb and low carb days schedule. The recipes look good and it is a direct match with their new app.
May 19, 2020
I thought this book was interesting. I'm not sure I am really convinced of their carb cycling eating program, but I did enjoy their workouts. And their lessons for each day that help you with your mindset are really good. They know that getting fit and healthy isn't just about eating right and exercising, but it's about making sure that your mind is in a healthy place too. I really enjoyed that aspect of the book.
March 25, 2017
I haven't read other weight loss plan books before, so I don't have a lot to compare it to, but what I liked about this book was how it included all the recipes for the full 21 days, all the workouts, and a mental motivation aspect. I also like how it helps you change your lifestyle and gives you a plan for continuing instead of just how to get through 21 days and then fall back into old patterns. I recommend this book for anyone who's looking to get serious about losing some weight. It's working for me so far!
June 11, 2017
Love this book and keep it with me at all times
This book is very easy to follow with amazing helpful hints to keep you on track to maintain your goals. The recipes are simple and very tasty with simple ingredients you can find in you local grocery xxx tore
This book is very easy to follow with amazing helpful hints to keep you on track to maintain your goals. The recipes are simple and very tasty with simple ingredients you can find in you local grocery xxx tore
July 16, 2017
I loved the book!
This is something I can do forever. Reading the book gave me an idea of what I need to know. I've been doing carb cycle for 25 days I'm down 11 pounds. Still have more to lose but I will continue to do the cycles until I get there!
This is something I can do forever. Reading the book gave me an idea of what I need to know. I've been doing carb cycle for 25 days I'm down 11 pounds. Still have more to lose but I will continue to do the cycles until I get there!
August 19, 2019
Very informative. I followed the plan for about six months and lost weight. Not extreme weight, but it touches on a complete lifestyle change. The recipes provided were quite tasty and easy to prepare.
April 30, 2022
Excelente libro para la perdida de peso. Es una guía paso a paso con dieta, ejercicio y enfoque. Muy valorable las lecciones que brindan ya que sirven para cualquier objetivo que uno se proponga en la vida.
February 9, 2018
Good tips - carb cycling does work.
Read
March 5, 2016In Extreme Transformation: Lifelong Weight Loss in 21 Days by Heidi Powell, they are the hosts of television’s most popular weight-loss show, Extreme Weight Loss, and now the Powell's express their passion of changing the health of people in the world in just 21 days. Empowering thousands across the globe, Heidi works side by side with Chris to carry out their vision of transforming lives from the inside out. Whether you’re looking to lose some extra weight, that last ten pounds, or several hundred, this is a nonfiction book that can change your life. They share their most effective secrets for weight loss success through diet and exercise and go into detail on how to develop a mental change to keep the weight off for a lifetime. With their help, readers will be able to see a transformation and be guided through fast and fun exercises. This book also allows the reader to enjoy recipes by them, along with advice for food shopping, preparation, and more. The Powell's guide you from the very first step to reach your ideal weight and change your life. Persuading young children to eat well isn't easy. Heidi juggles her professional life with her personal responsibilities: She's the proud mom of three, "with another one on the way!" Heidi and Chris enjoy life with their 8-year-old, 6-year-old and 2-year-old kids, but Heidi admits that "kids are kids, and they like good-tasting foods." Heidi and Chris, her husband, focus on teaching their children that healthy foods are also yummy foods. The rules of their house that can benefit all families. This book was very informative on what it takes to remain healthy and has excellent advice for anyone troubled with their weight. I would recommend this book to people looking for a background or starting point on nutrition, exercise and what it means to be healthy.
April 19, 2019
SUPPORT TEAMS & SOCIAL CIRCLES. Build your “transformation team”: make a list of ten close people, then split them into those who are truly on your side and those who aren’t. Ask yourself - do they cause drama, tempt you, want you to change, or support you with their own lifestyle? Some people will fake support but secretly sabotage you. A real “SuperFriend” tells you what you need to hear, not just what you want, and is rooted in trust and honesty.
MINDSET. Fear might keep you from dying, but it sure stops you from living. Integrity means making (and keeping) promises to yourself - every kept promise builds confidence; every broken one removes self-belief. Don’t make half-assed promises “just to try” - each fail sets you back.
MOTIVATION & MAINTENANCE. When you hit your “dream body” and the praise and excitement fade, you risk backsliding - you need ongoing rewards and progress, not just one finish line. Keep weighing in daily and snapping weekly photos to keep momentum alive, or maintenance becomes a slippery slope.
NUTRITION HABITS. Eat protein first to fill you up faster. Drink a gallon of water a day, flavor it if needed, and take at least ten big swallows each time you drink. The five-meals-a-day advice is to keep blood sugar high and cravings low - but if sugar isn’t a struggle for you, less frequent eating is fine.
QUOTES & PHILOSOPHY. GB Shaw: “Life isn’t about finding yourself, it’s about creating yourself.” Integrity with yourself is a streak - every promise kept is a brick in your confidence wall. The more wins you stack next to each other, the harder it gets to break the streak.
MINDSET. Fear might keep you from dying, but it sure stops you from living. Integrity means making (and keeping) promises to yourself - every kept promise builds confidence; every broken one removes self-belief. Don’t make half-assed promises “just to try” - each fail sets you back.
MOTIVATION & MAINTENANCE. When you hit your “dream body” and the praise and excitement fade, you risk backsliding - you need ongoing rewards and progress, not just one finish line. Keep weighing in daily and snapping weekly photos to keep momentum alive, or maintenance becomes a slippery slope.
NUTRITION HABITS. Eat protein first to fill you up faster. Drink a gallon of water a day, flavor it if needed, and take at least ten big swallows each time you drink. The five-meals-a-day advice is to keep blood sugar high and cravings low - but if sugar isn’t a struggle for you, less frequent eating is fine.
QUOTES & PHILOSOPHY. GB Shaw: “Life isn’t about finding yourself, it’s about creating yourself.” Integrity with yourself is a streak - every promise kept is a brick in your confidence wall. The more wins you stack next to each other, the harder it gets to break the streak.
January 12, 2016
I really enjoy the Extreme Transformation TV show, so I thought i would give their book a shot. Overall , I like the program, and I appreciate the clarity throughout that you are responsible for where you are and the only way to make changes is to own your mistakes. The diet and exercise regimen seems common-sense, though I have not personally tried it. The day-by-day approach to overcoming psychological barriers was also well done.
Things I would keep:
- the ability to say "fat". Chris and Heidi are straightforward in their language and don't sugar coat things.
- Addressing the psychological and physiological issues related to weight issues.
- The chapters on maintenance and addressing failure. This really is the hardest part. If anything, I'd like more here.
Things I would change:
- Usage of the word "peeps". You are adults. They are people. Stop being cute.
- Have more clarity on how to plan your own recipes to fit in the high/low carb structure. The general calorie counts chart is tough if you eat any kind of mixed dish. A max amount of carbs/fat/protein per pound of weight or something.
- Spend more time on maintenance and building a long term workout plan.
Overall, it's worth a look.
Things I would keep:
- the ability to say "fat". Chris and Heidi are straightforward in their language and don't sugar coat things.
- Addressing the psychological and physiological issues related to weight issues.
- The chapters on maintenance and addressing failure. This really is the hardest part. If anything, I'd like more here.
Things I would change:
- Usage of the word "peeps". You are adults. They are people. Stop being cute.
- Have more clarity on how to plan your own recipes to fit in the high/low carb structure. The general calorie counts chart is tough if you eat any kind of mixed dish. A max amount of carbs/fat/protein per pound of weight or something.
- Spend more time on maintenance and building a long term workout plan.
Overall, it's worth a look.
March 2, 2016
Not the most well written book ever! Lots of feel-good stuff that you can get 100 other places. The main content is really the eating and exercise plans. Those, unfortunately, are buried amidst the feel-good stuff.
Much better would have been the eating plan with definitions and recipes all in one section of the book (how 'bout some guidelines for high-carb, low-carb, clean-cheat meals/days??? the only way you can figure that out is to look at the menus and extrapolate the info).
Then, have the weekly exercise plan, again, with all the definitions, demos, pictures.
Then have a third "inspirational" section with all the feel-good stuff and before/after pictures.
That way a reader can get the information in a clear way and/or use what they need.
As it is written, it is too jumbled to be truly useful or requires a lot of work to unpack the book to get what you really need.
(Writing this made me down-ward revise my rating from 3 to 2 stars)
Much better would have been the eating plan with definitions and recipes all in one section of the book (how 'bout some guidelines for high-carb, low-carb, clean-cheat meals/days??? the only way you can figure that out is to look at the menus and extrapolate the info).
Then, have the weekly exercise plan, again, with all the definitions, demos, pictures.
Then have a third "inspirational" section with all the feel-good stuff and before/after pictures.
That way a reader can get the information in a clear way and/or use what they need.
As it is written, it is too jumbled to be truly useful or requires a lot of work to unpack the book to get what you really need.
(Writing this made me down-ward revise my rating from 3 to 2 stars)
March 29, 2016
Extreme Transformation is a great resource that details the eating/exercise plan that the Powell's use for participants in their TV show Extreme Weight Loss. I love their philosophy and their obvious care of the people they are trying to help. This book is great for beginners (like myself) who want someone to tell them exactly what to eat (and when) and what exercises to do. This book isn't for those who are looking for details of carb cycling in general or for those who want to take the plan and do their own thing. I'd recommend Chris Powell's other books for that: Choose to Lose or Choose More, Lose More.
Overall, I liked the way the book was set up, with the eating plan, exercise plan, and lesson set up per day of the 21 day cycle. I read the whole thing beginning to end, but plan to read each day again and participate in the daily lessons. Here I go...let the adventure begin!
Overall, I liked the way the book was set up, with the eating plan, exercise plan, and lesson set up per day of the 21 day cycle. I read the whole thing beginning to end, but plan to read each day again and participate in the daily lessons. Here I go...let the adventure begin!
January 2, 2016
It's more of a work in progress. I love them both and the recipes are great, but dang - the first week's shopping cost me over $300 and it's just me. Lots went unused (for example, bought a whole box of something to use 1/2 cup). After sticking to it with diet for the first week..completely....I lost 0.6 lbs. I will go back to what I know - was just trying something new.
Interesting theory though. DEFINITELY buy the book hardcopy - the digital version is trickier to read and with recipes, not as easy.
Interesting theory though. DEFINITELY buy the book hardcopy - the digital version is trickier to read and with recipes, not as easy.
February 29, 2016
Slow but steady wins the race. This book is a great way to transition the way we look at food and how to push ourselves. I have done one pass through the text and am about to start it all over again. I have experienced weight loss and feel, overall, more optimistic about moving forward and setting goals with myself. If you like tracking macros and are up for a new way to attack "dieting" this is a must read for the knowledge aspect alone.
Cheers (with my hulk shake) to round two!
Cheers (with my hulk shake) to round two!
January 19, 2017
I liked this book and, if I lived alone, I think I would try a 21-day cycle of their diet and exercise. They have you eat five small meals a day, and some of the recipes look very good. I felt the lessons they teach for each day of the cycle are good for anyone trying to lose weight.
January 25, 2016
It really doesn't say anything that hasn't been done to death already.
Displaying 1 - 22 of 22 reviews