Chris and Heidi Powell's Couples Plan to Lose Weight

Stay accountable and lose weight together! This plan, designed by fitness trainers Chris and Heidi Powell, will help get you started.

Step 1: The 9-Minute Mission

Six days a week, start the day with a 9-Minute Mission. These are muscle-shaping exercises, also known as resistance training, that heat up your metabolism by increasing the size of your energy-hungry muscles, the number-one calorie users in your body. The 9-Minute Mission is built around movements such as running, jumping, pushing, pulling, crunching and squatting. Make a commitment to do 20 minutes of cardio in addition to the 9-Minute Mission. Do this any point in your day that you find free time. Make sure you enjoy whatever cardio you choose. Examples include playing soccer, dancing, kickboxing, tennis, swimming, running, jumping, hiking–the options are endless! Be a kid again and enjoy some time with your partner.

Step 2: Follow a Weekly High-Carb, Low-Carb Schedule

This carb-cycling plan works fast for both men and women. It also rolls with the ebb and flow of everyday life as a couple, minimizing the damage you can do to your diet when together.

Low-Carb Days: Monday, Tuesday, Thursday Friday

On these days you will not eat a lot of carbs. The only time you should be eating carbs is at breakfast to jump-start your metabolism. In the rest of your meals you will replace carbs with fats. You'll have five meals a day and they will be made up of protein, veggies and fat.

Low-Carb Meal Plan

High-Carb Days: Wednesday and Saturday

On these days, you'll still eat five meals, but the meals are made up of protein, carbs and veggies. 

High-Carb Meal Plan


Step 3: Reset

On Sunday, relax, rest and indulge in one thing together. Then continue to the commitment to gear up for the rest of the week.
This plan was originally created for Dr. Oz's Truth Tube. See how Angela and Ron are doing with the plan and get the entire recipe collection. Plus, find all the Truth Tube plans here.

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