The Best 4 Week Weight Loss Shred Program for ladies TF

 

Fitness Motivation: My 4 Week Fat Loss Transformation

Video taken from the channel: TOM SEED


 

Start Your Transformation – 12 Week Fat Burning Program for Women Week 1, Day 3

Video taken from the channel: Fit with Dario


 

14 DAY FAT LOSS TRANSFORMATION **from lean to shredded**

Video taken from the channel: Joe Delaney


 

Fat to Fit | 4 WEEKS BODY TRANSFORMATION | 4 WEEKS SHRED | DAY 28

Video taken from the channel: Aloo Fitness


 

Start Your Transformation – 12 Week Fat-Burning Program for Women (Week 1, Day 1)

Video taken from the channel: Fit with Dario


 

4-WEEK FULL BODY TRANSFORM WORKOUT PROGRAM | 20 min Fat Burning HIIT #EmiTransform

Video taken from the channel: Emi Wong


 

Kris Gethin’s 4Weeks2Shred Training Program

Video taken from the channel: Bodybuilding.com


 

4-Week Body Transformation Workout You Should Try!

Video taken from the channel: Calisthenicmovement


 

Fitness Motivation: My 4 Week Fat Loss Transformation

Video taken from the channel: TOM SEED


 

14 DAY FAT LOSS TRANSFORMATION **from lean to shredded**

Video taken from the channel: Joe Delaney


 

Start Your Transformation – 12 Week Fat-Burning Program for Women (Week 1, Day 1)

Video taken from the channel: Fit with Dario


 

Fat to Fit | 4 WEEKS BODY TRANSFORMATION | 4 WEEKS SHRED | DAY 28

Video taken from the channel: Aloo Fitness


 

4-WEEK FULL BODY TRANSFORM WORKOUT PROGRAM | 20 min Fat Burning HIIT #EmiTransform

Video taken from the channel: Emi Wong


 

Kris Gethin’s 4Weeks2Shred Training Program

Video taken from the channel: Bodybuilding.com


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List of related literature:

The 12-week study involved reduced-energy, low-fat, low-saturated-fat, and moderate-to-high-fiber diets (25% proteins, 25% fat, and 50% carbohydrates) and was combined with physical exercise.

“Textbook of Natural Medicine E-Book” by Joseph E. Pizzorno, Michael T. Murray
from Textbook of Natural Medicine E-Book
by Joseph E. Pizzorno, Michael T. Murray
Elsevier Health Sciences, 2020

The FDA states that it is to be used only in conjunction with a weight loss program that includes a low-fat, reduced-calorie diet and an exercise program.

“Porth Pathophysiology: Concepts of Altered Health States” by Ruth A. Hannon, Charlotte Pooler, Carol Mattson Porth
from Porth Pathophysiology: Concepts of Altered Health States
by Ruth A. Hannon, Charlotte Pooler, Carol Mattson Porth
Lippincott Williams & Wilkins, 2009

I applied it to things like weight loss, and I dropped ten pounds in five weeks.

“Instant Self-Hypnosis: How to Hypnotize Yourself with Your Eyes Open” by Forbes Robbins Blair
from Instant Self-Hypnosis: How to Hypnotize Yourself with Your Eyes Open
by Forbes Robbins Blair
Sourcebooks, 2004

Bergstrom et al. proposed a regimen of first performing a session of exhaustive exercise 6 days prior to competition, while consuming a low level of carbohydrates for 3 days.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

The program should include: at least 30 min, 5 days/week, aerobic exercise

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

In addition, the side effects of such a program are wonderful: “You will be slimmer and have more energy than you would using conventional methods, which have harmful effects.”

“For Women Only!: Your Guide to Health Empowerment” by Gary Null, Barbara Seaman
from For Women Only!: Your Guide to Health Empowerment
by Gary Null, Barbara Seaman
Seven Stories Press, 2001

As a result ofwhat you’ll gain from this program—abs, muscle tone, energy, better health, a great sex life (more on that later)—you’ll effortlessly strip away fat from your body and change your body shape forever.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

A greater amount ofbelly fat (18 percent) was lost by overweight men and women who carried out a fourteen-week aerobic exercise program that involved exercising for sixty-minute sessions five days per week.

“Belly Fat Breakthrough: Understand What It Is and Lose It Fast” by Dr. Stephen Boutcher
from Belly Fat Breakthrough: Understand What It Is and Lose It Fast
by Dr. Stephen Boutcher
Gallery Books, 2014

This would also be a good protocol for people who tried for 30 days, saw some good results, but found it too challenging this time around, and instead of throwing this book out the window, you want to try again in a few months with a plan to be stricter or more disciplined with it!

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

People who have already tested our program (especially women) have reported incredible changes in their bodies.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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154 comments

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  • To big muscle mass. It’s like to big car ( body) put small engine ( heart)… Not gonna work for long.. Everything in moderation…

  • helo i’m beginning this 4 week program, set to finish right around the time school starts for me,
    I’ll be bacc in four weeks baiii

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  • Today was my final day of the 4 week challenge. Thank you Emi for motivating me to finish it even though it was hard. I feel so good and confident. I’m going to continue with the other challenges too.

  • I wish I can gain as fast as you if you think eating pasta was cheating. I can eat that for a week and probably just gain 2 pounds..

  • He said it, I think the most important tip for every body, for anyone and for every body type is the “experimentation” part that will or may take years of years of trial and error, and for any one who is dedicated to do so, you really have to find things that will only work for you. I’m not saying that you will not copy every one’s doings but just sort it out all the things that may work or may not work on a specific YOU.

  • wow!!! is really hard to find some good information here but is easy to come ac-cross of a bunch a guys with face rings and that ugly looking stuff…what a shame!!!!

  • For me as a beginner back in the day before they charged for all the “advice”, his Kris Gethin original Daily Video Trainer was a great start. Whats that sticking out his nose:-p “nos”tril fluid flow pipe works

  • he SHOULD GIVE PLAN TO PEOPLE ITS LIKE MISLEADING WOTH TITLE AND MAKING LOT OF MONEY FROM VIEWS AMD WANT MORE MONEY TO ACTUALLY GIVE PLAN.PEOPLE SHOULD REPORT HIM

  • Day 1.. done. Started my program today!!12 aug 2020
    Day 2.. done enjoyed feel special. 30 exercises were easy 10 min exercises were really tough.
    Day 3: did dis video workout well. But i hv difficulty doing stretches as m not dat flexible.
    Day 4: all done.
    Day 5: done. Stretches were good.

  • I am on 27th day of my workout and i want to thank emi because her workout is amazing. I see some changes in my arm and my abs. This 4 week challenge workout really slimming down my belly and toned my core.

  • So we have to pay to get the workout plan? No thanks I’ll save my money. Ok Google 4 week workout plan.

    “Ok here you go!”

    See results������

  • Don’t do this if you natural, because if you cut calories way to fast and increase your cardio like this dingle berry you’ll lose more gainz than anything. If you natural you must slowly cut calories over a 12 to 16 week basis

  • helo i’m beginning this 4 week program, set to finish right around the time school starts for me,
    I’ll be bacc in four weeks baiii

  • Starting this on 14th august…im too late 3 weeks and school starts..
    No pain no gain im gonna work hard to achive my goal 60 kg i am 172 cm my current weight is 68 i think.
    Day 1:✅
    Day 2:✅
    Day 3:✅
    Day 4:✅
    Day 5:✅
    Day 6:✅
    Day 7:✅
    Week 1 donee ��
    Day 8:✅

  • Dead set one of the most legit fitness channels on YouTube. I love the no BS in your vids mate, well done and keep up the good work!

  • if you speed fat loss you’re body will burn fat absolutely but you might risk of losing muscles as well you’re caloric deficit should not be more than 750 calories per day or you will end up losing more muscle and lose tons of strength and your hormonal function will suck you will binge food and guess what? its not sustainable because you will quite the diet because you can’t stop binge food anymore and you will eat more and since your metabolism is already slow you’re gonna end up being all fat again!!! it has to be slow otherwise you will not succeed

  • Hello mam..am frm kerala..aged 41..I have startd following your workout yestrday onwards..my kids r doing since one month..lots of changes..so I too decided.
    Taq so much..its inspiring one

  • Today (06-08-2020) i start 4 weeks program. I will update result every week. I will try my best:)
    Day 1: Done
    Day 2: Done
    Day 3: Done
    Day 4: Done
    Day 5: Done
    Day 6: Done
    Day 7: Done
    After 1 week i lost 0.5 kg. The measurement dont change too much. Keep trying:)
    Day 8: Done
    Day 9: Done
    Day 10: Done
    Day 11: Done
    Day 12: Done
    Day 13: Done
    Day 14: Done

  • As you people don’t know….he has transformed many people fat to fit…and not fit but best body transformation is done by him only…proud of Chris sir..

  • Lower carbs up protien
    Train 2 times a day cardio 50 mins morning. 20 mins at night
    Train like a fucking nut case
    Get Bluetooth head phones and loads of west coast gangster rap

  • I did it also while i was fasting
    very very little calories
    and about 6 hours working out a day ( i dont know how i survived but also i almost didn’t see any one family, friends etc because i either be working out or cooking my food )
    6 times a week
    and i have a cheat day that i would eat a tone of food when i say a tone i mean alooot
    in only one month
    i have lost 8 kg
    gained a lot of muscles
    and lost about 4.5 % body fat
    I am a female btw

  • Hello so i’ve done this workout for more than a month and the results are great but now i feel like im no longer progressing, any suggestions? Thanks

  • Its just stupid to get fucked like that!!!! Well one thing he had muscle so he lost the fat around that is different to people thinking he was fat ass and he got everything in 4 weeks hell no’ but still its stupid unless u are dumb competitor and getting paid to get shreded

  • Today is my first day trying this out and I was only able to do till step 7
    and i couldn’t do second round at all T_T
    My goal is to master these exercises properly

  • DAY 1 ��: I quit exercising for a week, just got back on track, only managed to do 1 round because I was shaking. Still motivated to do day 2!
    DAY 2 ��: Managed to finish 2 videos (abs), felt really good after the workout!

  • I CAN DO IT
    NOTHING IS IMPOSSIBLE
    WORKOUT IS JUST WORKOUT
    KHÔNG CÓ VIỆC GÌ KHÓ
    CHỈ SỢ LÒNG KHÔNG BỀN
    ĐÀO NÚI VÀ LẤP BIỂN
    QUYẾT CHÍ ẮT LÀM NÊN
    Day 1: tui muốn ói lạy nhưng mà hoàn thành nhan
    Day 2: hoàn thành nhưng cái cơ đùi đâu quá huhu

  • Today is the 3rd tym I’m restarting 4 week program….every time I do this program I some how lack motivation and feel lazy�� to do workout and stops at day 6..
    I wish i could complete this 4 week fat burn program atleast this 3rd

  • I actually tried this out and it worked amazingly well. I gained muscle AND strenght. Very surprised since I was training much more frequent. Also, I found very fun to do it although it is a longer workout than usual!

  • So guys i am going to start this workout from today (10 August 2020). I am a basic Indian 17 y/o girl and my weight is 50 (which i want to be 45) with height 5’3 i know that’s short��. But yeah i eat a lot of crap which i will try to control during these weeks��i will keep updating my weight loss journey here!

  • I have a question regarding this 4:53. Suppose my max rep 20 so my cluster rep will be 10 and now what happened if I reach fatigue on the 3rd of 4th cluster what should I do. Plz,response to this. Thanks in advance.

  • Start date: 15/08/20 Week One ��Day 1: Great challenge for day one! Added some resistance training for my glutes & legs afterwards!

    ��Day 2: Abs were on fire after this one but a great sense of accomplishment once I completed it! Again, added resistance training. ��Day 3: Struggled with this one �� but fired through! Worth it in the end. Added some resistance training again. ��Day 4: Abs are still on fire from day 2 �� but I enjoyed this workout! I added 4kg dumbbells. ��Day 5: Leg & bum workouts are my favourite! Enjoyed this one, added leg weights for that extra burn. ��Day 6: Legs are killing me today, glad that ones over with ��. �� Day 7:

  • This is glorious, I been tryin to find out about “fast way to get ripped” for a while now, and I think this has helped. Ever heard of Dondeline Yeyyan Domination (should be on google have a look )? Ive heard some amazing things about it and my mate got great results with it.

  • I’m an asthama patient and have been constantly doing no jump workouts. But can I do this? I mean I’m almost done with 1st set but I have taken longer breaks. Please guide me

  • I can’t do 6 pack abs… Train every day abs. 1200cal diet ( hardcore keto 90 % fat 10% protein, no carb at all even no greens) + 1 meal a day intermittent fasting evening. Hit plateau at 11% body fat and cant go lower. 4 pack is barely visible..

  • Been a bum for 2 weeks so I’m kicking back with this program!
    Will update as I go!
    Starting weight: 65.8kg
    Waist: 29.5 inches
    Right thigh: 24.5 inch
    Left thigh: 25.5 inch
    Hips: 40 inch
    (I’m a pear shape body for those interested)
    Started 15.08 (RESTARTING 17.08 bcos I drank the day after LOL)
    ✅ Day 1 Did 40 min walk prior to workout but omg this killed me lol
    ✅ Day 1 (restarted 17.08) holy shit, this is still so tiring and still killed me haha
    ✅ Day 2 ab workouts were not bad at all. Still worked up a bit of a sweat but it’s not that tiring
    ✅ Day 3 yep this still kills me. Sprawl and pike jump jack are the worst ;_;

  • Lol that cardio is like a step down for me. I do 45 -60 mins of elliptical every morning and play 3-5 hours of table tennis everyday for 5 days a week.

  • Hello mam..am frm kerala..aged 41..I have startd following your workout yestrday onwards..my kids r doing since one month..lots of changes..so I too decided.
    Taq so much..its inspiring one

  • Im doing this workout,im on the 2 Week.
    Ist really hart but i try to make it till the end.
    My question:What schould i eat in this time?
    I want to lose 6-9 Kg��
    Thank u for this Program!

  • Okay so I’ve been doing others but this will help do my whole body. I want to fit into my prom dress for next year! Lets do it!!
    WEEK 1
    Day 1! I hurt so much, the video was intense! I stopped sometimes but completed!
    Day 2! my abs hurt so much I thought about not doing it, but I did! After getting into it my abs hurt less and I completed it! It was easier than last time!
    Day3Done! Irt was easier than day 1 but still a struggle

  • Eggs???!!! ����������
    Very disappointing to see they put such garbage in their bodies.
    Thought they were smarter than that. Oh well. Will still try their exercises though.

  • Hello there! Today is day one. Do you have any tips on how to lose weight? I weighed 50kgs 5 years ago but now I am already at 61kgs. �� My Dr. said I am already overweight and I want to get fit.

  • This is my 4 day doing it but I do different workouts on different channels but I think this is my second time doing it on this channel

  • I feel that your porridge and eggs are backwards. Porridge is my breakfast. But if you have good reason for doing it that way around im interested to know!:D

  • Just had to come back here to tell y’all, I started this today and made it about halfway through all the rounds. This is gonna thoroughly whip my ass and I LOVE IT

  • it would be helpful if you commented your movements. otherwise it is difficult to keep up to your pace while working out. and i guess the cooldown was only halfway done? but it was a challenging workout:)

  • Im 15 yrs old and i wanna transform my body. I started working out 2 months ago and I already see small changes. Will this program work for me?

  • I’ll update every day �� btw writing this on day 4
    Day 1:✅
    Day 2:✅
    Day 3:✅
    Day 4:✅ I wasn’t able to complete the last workout
    Day 5:✅
    Day 6:❌
    Day 7:❌
    Day 8/6 and 7: I’m doing the workouts I missed from day 6/7 so technically I’m still on those days
    • Week one review ��
    -okkkkk so far I haven’t seen results but now I’m onto Week two so hopefully I’ll see results in the next week or two, also I didn’t weigh myself I completely forgot lmao �� but I’ve kinda stopped weighing myself since even though my weight might be the same I could still be loosing fat but gaining muscle ��
    Day 8:✅
    Day 9:✅
    Day 10:✅

  • I just completed his 12 week muscle building programme and was desperately searching for what to do next. I lost 15 kgs in 3 months. I directly tried texting kris gethin on Instagram but got no answer. ( he is busy i dont blame anyone). Anyway i am happy i got this video now i know exactly what to do. I got to this video while checking out for jim stoppani workouts. Thank you kris gethin. I wish i could do something to show you my gratitude.

  • Starting this challenge and sharing here to keep me going ��
    Day1: Did 15 mins of the 20 min workout and left before 3-4 secs. Couldn’t go anymore ��
    Day 2: Did the whole workout even though died at the end. I can be better at this one but I am glad I finished it ☺️
    Day 3: Its the full body HIIT again and I feel
    I did better than day 1 but left 3 of those jumping exercises in second round. Still a progress and I know by the end of this program I will nail it! ☺️
    Day 4: Today was easy( i.e. I could do all exercises without skipping) but it definitely did burn. I am glad I could finish a day with all workouts and reps as emi ��

  • Starting this on 14th august…im too late 3 weeks and school starts..
    No pain no gain im gonna work hard to achive my goal 60 kg i am 172 cm my current weight is 68 i think.
    Day 1:✅
    Day 2:✅
    Day 3:✅
    Day 4:✅
    Day 5:✅
    Day 6:✅
    Day 7:✅
    Week 1 donee ��
    Day 8:✅

  • Is it ok that I was already dead after the first 7 minutes?

    I’m trying to do it, I hope I can do it, but it’s so difficult especially burpees.

    I just wonder, I have really thick legs, will this workout help me just a little bit to lose weight on my legs? I know that you lose weight everywhere but still… Anyway thanks for this workout, I’ll die but I’ll do it ��

  • I wanna try that weight scale and help my body, back and abs If i want to eat the weight loss breakfast, lunch and dinner and late night snack

  • i had done this and to be honest, my BF drop from 20% down to 11%
    For 20 years of living after 28 days follow this program i see my abs.!

  • I’ve done his 12 week hardcore trainer, 12 week muscle builder, and this program. They all work if you follow exactly what he says to do.

  • Did this workout for 28days. Idk whether I lost weight coz I didn’t check it.. but seriously I am able to wear the outfits that were tight long back.. Love u Emi.. Ur workouts are amazing❤️ I’m gonna start with another of ur video soon..��

  • Hey Emi! I am excited to try this 4 week challenge. I am on day 2 and I got a little confused, so I had to go back to this first video to figure out the pattern. Would you be able to rename the videos (Ex: day 1, day 2, etc.) to make it easier to follow? If not, no worries!

  • shredded is 4 to 7 percent body fat you’re not shredded at 13 percent you’re not even an athlete body fat if you’re not 8 to 12 you’re almost LEAN and I stress almost haha.

  • I reached day 10 but then I had to undergo a foot surgery…I want to continue working out though! Anyone can tell me what I can do?

  • Well I just started today and I could only do half the workout, and I even had to do modifications and take longer breaks to get through it. Oops

  • I am on 27th day of my workout and i want to thank emi because her workout is amazing. I see some changes in my arm and my abs. This 4 week challenge workout really slimming down my belly and toned my core.

  • The before pictures look normal the after pictures look like walking death and unhealthy starvation. Why do people aspire to become this?

  • For intermediate add these routines with another routine ( like another call routine). You need lots of volume when doing bodyweight workouts. Or do this routine 3 times. Push ups should be in the hundreds as well as squats. Pull ups should be in 100 range. Breaking it up is key with low rest. I am currently doing 10 x 20 push ups, 5×10 pull ups, 5×12 dips, 5×15 rows. Was doing them 4 times a week but am about to do a nucli overload for a month meaning 5 days a week for a month. Then I will rest for 2 weeks and return to the normal routine. The overload along with the long rest will let nucli develop in your muscles, and then when you start working out again your gains will come charging in and you will blow up. Look into 3d alpha for better info on this matter.

  • Im going to do this 4 weeks challenge

    Week 1
    ✔️Day 1
    ✔️Day 2
    ✔️Day 3
    ✔️Day 4
    ✔️Day 5
    ✔️Day 6
    ✖️Day 7 i kip streching yesterday because i did something

    Week 2
    ✔️Day 8
    ✔️Day 9
    ✔️Day 10
    ✔️Day 11
    ✔️Day 12

  • Hey guys I’m Jess and I am really self conscious about my body ��. Im 14 in November and weigh 54.5kg, I’m 4.3 foot and ready for a change!

    Day 1: ✅ I am dying!! But I’m not just gonna say I’ll update then stop, I promise to commit! ❤️ today is the 19th of August btw

    Day 2: ✅ everything hurt from yesterday but I’m not giving up learning to love the burn ��

    Day 3: ✅ no changes yet but i am more motivated then the ever! It’s only day 3 but I believe in my myself. If u are doing this workout then keep going, you can do this ❤️
    Day 4:
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    Day 30!:

  • I always feel better after doing ur exercises <3 truly almost like a life saver u don't know how much impact u have on my life thanks

  • Hey… I’m starting it today 21aug 2020…
    Hope I finish it successfully…
    Currently I’m 68.4kg..
    I wish to tone and reduce my weight…

  • Cheers for this, been searching for “getting ripped diet and workout” for a while now, and I think this has helped. Have you heard people talk about Dondeline Yeyyan Domination (do a google search )? Ive heard some great things about it and my colleague got excellent results with it.

  • I’m doing a second round guys!
    Plz help me motivate!!
    The first round gave me visible results but they were not really big changes so I thought to do a 2nd round!

  • shredded is 4 to 7 percent body fat you’re not shredded at 13 percent you’re not even an athlete body fat if you’re not 8 to 12 you’re almost LEAN and I stress almost haha.

  • Today is my first day trying this out and I was only able to do till step 7
    and i couldn’t do second round at all T_T
    My goal is to master these exercises properly

  • Day 1.. done. Started my program today!!12 aug 2020
    Day 2.. done enjoyed feel special. 30 exercises were easy 10 min exercises were really tough.
    Day 3: did dis video workout well. But i hv difficulty doing stretches as m not dat flexible.
    Day 4: all done.
    Day 5: done. Stretches were good.

  • I reached day 10 but then I had to undergo a foot surgery…I want to continue working out though! Anyone can tell me what I can do?

  • i had done this and to be honest, my BF drop from 20% down to 11%
    For 20 years of living after 28 days follow this program i see my abs.!

  • Is it ok that I was already dead after the first 7 minutes?

    I’m trying to do it, I hope I can do it, but it’s so difficult especially burpees.

    I just wonder, I have really thick legs, will this workout help me just a little bit to lose weight on my legs? I know that you lose weight everywhere but still… Anyway thanks for this workout, I’ll die but I’ll do it ��

  • I’ve started a weight loss journey recently and I cant decide if I’m doing something wrong or something right. I’ve not lost a single pound in 6 weeks but I have gained a lot of muscle. It seems disheartening on the scales but the mirror says otherwise lol.

  • Man… It took you more than two thirds the video to mention the programm… Really frustrating to watch especially with that background music. AND THEN YOU STILL DONT MENTION ANY DETAILED PROGRAM. almost 10min for so little info.

  • Hello there! Today is day one. Do you have any tips on how to lose weight? I weighed 50kgs 5 years ago but now I am already at 61kgs. �� My Dr. said I am already overweight and I want to get fit.

  • i wanna cry.. am doing half one punch man training.. and when i see video talking about rest.. i start asking my self wtf am doing with my life

  • Hi Emi and the one reading this, too ��
    I’m from India ���� and I’ll be starting this transformation plan from today i.e. 18/08/2020 with on-the-scale: 64.1 kgs
    I’ll be taking it forward with my traditional homemade Indian Meals updating the progress each day or alternatively.
    Thankyou:)
    Day 1: ✅ I completed it and second set took my breath away.. lol! But came out strong in the end! ����
    Day 2: ✅ I just did 15 min 30 Abs exercises because I needed to go somewhere. But I must tell you it was fab ��
    Day 3: ✖️✖️ Couldn’t do it because of a busy day. Just went up for a 30 min walk in the morning ��

  • Today was my final day of the 4 week challenge. Thank you Emi for motivating me to finish it even though it was hard. I feel so good and confident. I’m going to continue with the other challenges too.

  • Why did he look at that Apple for a few seconds like he never seen one before? Proceeds to put in basket as if he had never shopped his whole life

  • thank you för the workout! i have tried it today. burpees were hard. I was warm but not worn out after the train ing. maybe I’ve done something wrong. I am determined to try it again these week. Can you recommend how I can make the afrodite workout harder?.

  • Okay so I’ve been doing others but this will help do my whole body. I want to fit into my prom dress for next year! Lets do it!!
    WEEK 1
    Day 1! I hurt so much, the video was intense! I stopped sometimes but completed!
    Day 2! my abs hurt so much I thought about not doing it, but I did! After getting into it my abs hurt less and I completed it! It was easier than last time!
    Day3Done! Irt was easier than day 1 but still a struggle

  • Just came across ur channel, seen couple videos now just subscribed. Luv it. This video smashed it. Keep it up b. Im on a cut at the moment pray it goes well. Peace stay safe

  • How is 2,400 your cutting cals?! I’m 6’4”, 215 lbs and my tdee is 2,400, making 1,900 a cut. Without doing any workout.

    Is 2,400 your cut working out a few times a week, or everyday?

    Thanks

  • I’ve started a weight loss journey recently and I cant decide if I’m doing something wrong or something right. I’ve not lost a single pound in 6 weeks but I have gained a lot of muscle. It seems disheartening on the scales but the mirror says otherwise lol.

  • Start date: 15/08/20 Week One ��Day 1: Great challenge for day one! Added some resistance training for my glutes & legs afterwards!

    ��Day 2: Abs were on fire after this one but a great sense of accomplishment once I completed it! Again, added resistance training. ��Day 3: Struggled with this one �� but fired through! Worth it in the end. Added some resistance training again. ��Day 4: Abs are still on fire from day 2 �� but I enjoyed this workout! I added 4kg dumbbells. ��Day 5: Leg & bum workouts are my favourite! Enjoyed this one, added leg weights for that extra burn. ��Day 6: Legs are killing me today, glad that ones over with ��. �� Day 7:

  • I began this challenge a couple days ago but I got tired really fast and wasn’t able to finish all the videos. Today I decided to start from day one instead of following to day three, and I’m amazed at how much stronger and motivated I felt! Was able to complete both rounds and I’m still feeling amazing:) excited for day two tomorrow!!
    Edit: day 2 done!! Excited for tomorrow!

  • Hey Joe I am working on strength training training 3 days a week and cardio 3 days a week I am consuming 179 grams of protein a day all of my meals is plant base. I have lost 4.4 lbs and 2% body fat when I weighed in yesterday your vids are sick mate.

  • Dead set one of the most legit fitness channels on YouTube. I love the no BS in your vids mate, well done and keep up the good work!

  • I wanna try that weight scale and help my body, back and abs If i want to eat the weight loss breakfast, lunch and dinner and late night snack

  • Great workout, well done!!
    i finished half way throught, will try to do it 4times a week. will this help for postpartum tommy/weist?

  • However hard u train ull return back as the prodigal son,so keep training consistently rather than getting into this fad,finally it is how fit u are than how much shredded.

  • I just finished my 4th day of this workout and it’s also my 5th day of (dukan diet) and at beginning of the diet i was 86 kg�� my goal is to reach 65 kg ��
    I will keep you updated every weeks if I didn’t forget ��

    First week update: 81 Kg ����

  • I just finished my first week in this program, it’s tough not that easy, but I like the combination of upper body Hypertrophy and lower body muscles endurance.

    I will update this comment to submit the results after finishing the fourth week.

  • This is glorious, I been tryin to find out about “fast way to get ripped” for a while now, and I think this has helped. Ever heard of Dondeline Yeyyan Domination (should be on google have a look )? Ive heard some amazing things about it and my mate got great results with it.

  • Don’t do this if you natural, because if you cut calories way to fast and increase your cardio like this dingle berry you’ll lose more gainz than anything. If you natural you must slowly cut calories over a 12 to 16 week basis

  • Hi everyone! i’m going to start this program so i thought it will be good if i write down everything so i don’t loose inspiration. I just want to add that my diet isn’t very healthy, my mum cooks all the meals in the house and they are not very balanced (she didn’t let me go on a diet)
    Week 1=
    Day 1: it’s so hard! i didn’t manage to finish all the exercicies and i took so many breaks.
    Day 2: omg everything hurts so much now, today was much harder than yesterday.

  • I’ve completed my first week and the results are just AMAZING. My body measurements got reduced. There was a skirt that did not fit
    before I started this workout but not it fits perfectly. Waist became small. Thighs are toned. And my stubborn chubby cheeks are getting smaller. Thank you Emi❤️ Much love from India!

  • Starting this today August 5th 2020. Gonna grocery shop for healthy food today and start! please like to motivate me ��

    Starting weight: 253 lbs
    Goal weight: 160 lbs

  • if you speed fat loss you’re body will burn fat absolutely but you might risk of losing muscles as well you’re caloric deficit should not be more than 750 calories per day or you will end up losing more muscle and lose tons of strength and your hormonal function will suck you will binge food and guess what? its not sustainable because you will quite the diet because you can’t stop binge food anymore and you will eat more and since your metabolism is already slow you’re gonna end up being all fat again!!! it has to be slow otherwise you will not succeed

  • I am 5’9, and 150 pounds, my BMI is good but the way i look isn’t, i am skinny fat, skinny arms and legs and moobs and some belly fat, i am overall more skinny than fat and ill eat healthier and more, but how does the fat get off exactly? I am trying to body decomposition and lift, but how often do i need to go to the gym and how long does it take for my body transform? I wanna get ripped or at least have muscle showing on my arms like really soon, but i wanna look fit, if i have a tiny bit of fat idc bc then no one could see but i want nice arms, how do i gain fat without it showing though? I want my arms to get bigger too, and it need that to happen fast, i just do not wanna get fat.

  • I can’t do 6 pack abs… Train every day abs. 1200cal diet ( hardcore keto 90 % fat 10% protein, no carb at all even no greens) + 1 meal a day intermittent fasting evening. Hit plateau at 11% body fat and cant go lower. 4 pack is barely visible..

  • Hey everyone this is me alina..
    I want to share the updations of my this workout…
    Day 1 wall sit and yoga pushup was the toughest but i did whole workout��✔️��
    Day 2-✔️
    Day 3-✔️
    Day 4-✔️

  • Hello. Because of miss Corona I can’t go on a vacation and I’m lowkey glad because I’m still insecure about my body, SO I have decided to spend a whole year working on myself and then looking snatched for a vacay next year. I started this challenge a week ago but I decided to start updating from today!

    DAY 1: Completed
    DAY 2: Completed
    DAY 3: Completed
    DAY 4: 2 videos completed, 1 video skipped
    DAY 5: Took a break because I was too sore
    DAY 6: Completed, I for sure could’ve done better today but I still managed to do something
    DAY 7: Rest day (skipped the stretching video)
    DAY 8: Done (im so weak in arms those push ups killed me. i didnt eat the best today and im sad bc of that but i hope tomorrow will be better)
    DAY 9: I skipped:( I was on my feet THE WHOLE day and right after I came back home all I could do was lay down and sleep. Ate way better than yesterday tho!
    DAY 10: Completed. My arms gave up halfway through the arm workout but Im glad I pushed through and completed today’s workouts.
    DAY 11: Completed. I am so proud of myself for completing the whole 45 mins without extra breaks. So far my favorite workout, it was super fun and 45 minutes passed by quickly
    DAY 12: Completed
    DAY 13: Completed
    DAY 14: Rest
    DAY 15: Completed. I wanted to give up so bad today because the past few days have been horrible for me, especially mentally but I really wanna stay consistent, even if I don’t get major/any results at the end it doesn’t matter, I just wanna feel stronger both mentally and physically.
    DAY 16: 2 vids done, one skipped

  • Starting this today August 5th 2020. Gonna grocery shop for healthy food today and start! please like to motivate me ��

    Starting weight: 253 lbs
    Goal weight: 160 lbs

  • i just completed the program till week 3 but i already get slim around 3kg! the workout itself is really insane, but we can do it! As the emi quote: NO PAIN NO GAIN! Guys we can do it!

  • Stumble upon this video when I’m about to workout. Played it and tried it. I still cannot believe that I managed to complete all movements. And now my body, especially my arms and my legs, are very heavy to be lifted… ������

  • @fit with Dario I’m a 14 year old weighting about 200 pounds, I wanna pull through and do whatever it takes but do you think these work outs can help me?

  • Yo everyone! Mini-cut video as promised. I also re-uploaded the free programme link in the description of the full body training video for anyone who missed it. If you could all ‘like’ my video that would be splendid. Thanks people! x

  • I’ve completed my first week and the results are just AMAZING. My body measurements got reduced. There was a skirt that did not fit
    before I started this workout but not it fits perfectly. Waist became small. Thighs are toned. And my stubborn chubby cheeks are getting smaller. Thank you Emi❤️ Much love from India!

  • Hey guys I’m Jess and I am really self conscious about my body ��. Im 14 in November and weigh 54.5kg, I’m 4.3 foot and ready for a change!

    Day 1: ✅ I am dying!! But I’m not just gonna say I’ll update then stop, I promise to commit! ❤️ today is the 19th of August btw

    Day 2: ✅ everything hurt from yesterday but I’m not giving up learning to love the burn ��

    Day 3: ✅ no changes yet but i am more motivated then the ever! It’s only day 3 but I believe in my myself. If u are doing this workout then keep going, you can do this ❤️
    Day 4:
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    Day 30!:

  • Im going to do this 4 weeks challenge

    Week 1
    ✔️Day 1
    ✔️Day 2
    ✔️Day 3
    ✔️Day 4
    ✔️Day 5
    ✔️Day 6
    ✖️Day 7 i kip streching yesterday because i did something

    Week 2
    ✔️Day 8
    ✔️Day 9
    ✔️Day 10
    ✔️Day 11
    ✔️Day 12

  • I began this challenge a couple days ago but I got tired really fast and wasn’t able to finish all the videos. Today I decided to start from day one instead of following to day three, and I’m amazed at how much stronger and motivated I felt! Was able to complete both rounds and I’m still feeling amazing:) excited for day two tomorrow!!
    Edit: day 2 done!! Excited for tomorrow!

  • Love this workout! Since all our days feel the same right now I am wondering if you still recommend the two rest days back to back. Can I keep rolling every other day?

  • I’ve done his 12 week hardcore trainer, 12 week muscle builder, and this program. They all work if you follow exactly what he says to do.

  • Its just stupid to get fucked like that!!!! Well one thing he had muscle so he lost the fat around that is different to people thinking he was fat ass and he got everything in 4 weeks hell no’ but still its stupid unless u are dumb competitor and getting paid to get shreded

  • Cut carbs down to low levels? Oh hell no. Im getting cut every passing month, but im maintaining weight and food intake. Only difference im doing is cardio 4 times a week for fat loss.

  • He said it, I think the most important tip for every body, for anyone and for every body type is the “experimentation” part that will or may take years of years of trial and error, and for any one who is dedicated to do so, you really have to find things that will only work for you. I’m not saying that you will not copy every one’s doings but just sort it out all the things that may work or may not work on a specific YOU.

  • Just came across ur channel, seen couple videos now just subscribed. Luv it. This video smashed it. Keep it up b. Im on a cut at the moment pray it goes well. Peace stay safe

  • Are you hiring me 1k pound for two month, not one, but I won’t pay for you supplement, that’s my ardor sire, you have to give me that for free, 4 weeks I will show you difference in my lower body phenotype, today 18/6 check check me on 16/7, promise, I need that 100 grand from 8 week non loco shit

  • Shredz�� I’ve only recently started gym training but I already feel so good physically and mentally, so much respect for your work ethic Tom! ����������

  • Lol that cardio is like a step down for me. I do 45 -60 mins of elliptical every morning and play 3-5 hours of table tennis everyday for 5 days a week.

  • he SHOULD GIVE PLAN TO PEOPLE ITS LIKE MISLEADING WOTH TITLE AND MAKING LOT OF MONEY FROM VIEWS AMD WANT MORE MONEY TO ACTUALLY GIVE PLAN.PEOPLE SHOULD REPORT HIM

  • So we have to pay to get the workout plan? No thanks I’ll save my money. Ok Google 4 week workout plan.

    “Ok here you go!”

    See results������

  • I did it also while i was fasting
    very very little calories
    and about 6 hours working out a day ( i dont know how i survived but also i almost didn’t see any one family, friends etc because i either be working out or cooking my food )
    6 times a week
    and i have a cheat day that i would eat a tone of food when i say a tone i mean alooot
    in only one month
    i have lost 8 kg
    gained a lot of muscles
    and lost about 4.5 % body fat
    I am a female btw

  • Starting this challenge and sharing here to keep me going ��
    Day1: Did 15 mins of the 20 min workout and left before 3-4 secs. Couldn’t go anymore ��
    Day 2: Did the whole workout even though died at the end. I can be better at this one but I am glad I finished it ☺️
    Day 3: Its the full body HIIT again and I feel
    I did better than day 1 but left 3 of those jumping exercises in second round. Still a progress and I know by the end of this program I will nail it! ☺️
    Day 4: Today was easy( i.e. I could do all exercises without skipping) but it definitely did burn. I am glad I could finish a day with all workouts and reps as emi ��

  • I’m honestly a lazy and a weak person, I procrastinate alot. When I did this 1 month program I did it half-assed, and sometimes I took more than 2 days break, also during workout videos, I sometimes did each workout for less than 30 seconds and then skipped to next workout, sometimes for a 30 min workout I did around 10 min only in total. With all the laziness I’m actually shocked at my results, I lost 2 kg in 1 month, and I didn’t gain it back after I finished this program, and even though I just lost 2 kg there’s a big change in body, specially my stomach area and my thighs. This made me soooo happy, and it gave me motivation to do this program again, and this time since my body is stronger than it was at the beginning I can hold my body more, so I’ll put on more effort ��
    I just wanna say if you’re like me and can give up easily, it’s ok we’ve all been there, if you stopped the program midway and days passed on, then it’s ok to continue where you left off, no one is judging you, it’s just you alone in your room, it’s ok not to be motivated on some days, just on days where you can continue with her program, even if it’s for 10 min then do it. Determination is what will help you get through ��

  • This workout is so hard to do on your period. I’m on day 6 and the past couple days doing it I found it easy yet pushing to do and today I got my period and I’m practically dying ��

  • I have been doing Emi’s workouts for a while and I just started my third week of this one month challenge. There’s nothing I regret and I am actually feeling great and more confident in my skin. It’s encouraging to see how strong our bodies can be even at the point of breaking down. So far my arms have slimmed, my waist is smaller and my thighs have slimmed down too, so if you want to do this and it seems tough or have some doubt, do it and you would marvel at the results.

  • Cheers for this, been searching for “getting ripped diet and workout” for a while now, and I think this has helped. Have you heard people talk about Dondeline Yeyyan Domination (do a google search )? Ive heard some great things about it and my colleague got excellent results with it.

  • I feel that your porridge and eggs are backwards. Porridge is my breakfast. But if you have good reason for doing it that way around im interested to know!:D

  • As you people don’t know….he has transformed many people fat to fit…and not fit but best body transformation is done by him only…proud of Chris sir..

  • Did this workout for 28days. Idk whether I lost weight coz I didn’t check it.. but seriously I am able to wear the outfits that were tight long back.. Love u Emi.. Ur workouts are amazing❤️ I’m gonna start with another of ur video soon..��

  • So should I do sets of 10-15 while doing exercises like sit-ups/push-ups/crunches, or should I just go for the max amount I can do?

  • To big muscle mass. It’s like to big car ( body) put small engine ( heart)… Not gonna work for long.. Everything in moderation…

  • SHREDZ!!!!!! And well done Tom.
    I have gone to gym for a couple of years now and I can see its helping me phisicly and emotionally I am a 11 year old kid 6.5 stone and and 8 cm muscle wise

  • I just completed his 12 week muscle building programme and was desperately searching for what to do next. I lost 15 kgs in 3 months. I directly tried texting kris gethin on Instagram but got no answer. ( he is busy i dont blame anyone). Anyway i am happy i got this video now i know exactly what to do. I got to this video while checking out for jim stoppani workouts. Thank you kris gethin. I wish i could do something to show you my gratitude.

  • Today (06-08-2020) i start 4 weeks program. I will update result every week. I will try my best:)
    Day 1: Done
    Day 2: Done
    Day 3: Done
    Day 4: Done
    Day 5: Done
    Day 6: Done
    Day 7: Done
    After 1 week i lost 0.5 kg. The measurement dont change too much. Keep trying:)
    Day 8: Done
    Day 9: Done
    Day 10: Done
    Day 11: Done
    Day 12: Done
    Day 13: Done
    Day 14: Done

  • So, after finishing this 1 month challenge, I’m here to give my result.
    I lost 3kg in one month, and I started my diets in my third weeks. Even if it not much, but I see my thighs and arms are toned a little bit, my stomach lost a little bit of fat, my mood started to improved, and when I’m on my period, it goes smoothly without any problem.
    To sum it up, I’m very happy with this challenge, because IT WORKS! I’m a beginner because I haven’t had any workout this much after 2/3 years lol��. Thanks a lot Emi, you motivated me to do this workout so I don’t give up!

  • Imma start from today �� tracking it here to motivate you guys and myself…!! ��
    Started on 5th Aug
    Day 1: ✅
    Day 2: ✅
    Day 3: ✅
    Day 4: ✅
    Day 5: ✅ I can’t feel my legs ����
    Day 6: Doneeee..!!! ��
    Day 7: ✅
    Day 8: ✅
    Day 9: Done…! For the first time this video felt a little easy..! ����
    Day 10: ✅ yayyyyyy!!
    Day 11: ✅
    Day 12: ✅
    Day 13: done ✅ I can see some changes finally.. thighs are more toned..!!
    Day 14: ✅

  • This is my 4 day doing it but I do different workouts on different channels but I think this is my second time doing it on this channel

  • DAY 1 ��: I quit exercising for a week, just got back on track, only managed to do 1 round because I was shaking. Still motivated to do day 2!
    DAY 2 ��: Managed to finish 2 videos (abs), felt really good after the workout!

  • I always feel better after doing ur exercises <3 truly almost like a life saver u don't know how much impact u have on my life thanks

  • I’m an asthama patient and have been constantly doing no jump workouts. But can I do this? I mean I’m almost done with 1st set but I have taken longer breaks. Please guide me

  • So I’ve been doing this program for a week and a half so far. The workout is agonizing. Not really because of the toughness bit your muscles are under tension for such a long time. Because the workouts are scales to be more difficult with more rest time. The workout is pretty long and painful. However, after just a week. I went from being able to only bench 75lbs for 6 reps to benching 110lbs for 6 reps. It was such a huge gap in strength in just a week that I had to make this comment. I hope everyone gives it a try

  • Hi…i start this transformstion….im just using day 1 to day 7…day 1 all mondays day 2 a tuesdays and so on…love love…im actually on my 3 week✌…will see what happens at the end of 12 week…i will let you all know..keep an eye…

  • Are you hiring me 1k pound for two month, not one, but I won’t pay for you supplement, that’s my ardor sire, you have to give me that for free, 4 weeks I will show you difference in my lower body phenotype, today 18/6 check check me on 16/7, promise, I need that 100 grand from 8 week non loco shit

  • Hey Emi, I wanted to say I been doing your workouts for about 6 months now, and I’ve been going through a mentally tough time right now, and the little motivational things you say throughout the video are really encouraging and always manage to make me feel better and give me hope! ��

  • @fit with Dario I’m a 14 year old weighting about 200 pounds, I wanna pull through and do whatever it takes but do you think these work outs can help me?

  • Well I just started today and I could only do half the workout, and I even had to do modifications and take longer breaks to get through it. Oops

  • I am 5’9, and 150 pounds, my BMI is good but the way i look isn’t, i am skinny fat, skinny arms and legs and moobs and some belly fat, i am overall more skinny than fat and ill eat healthier and more, but how does the fat get off exactly? I am trying to body decomposition and lift, but how often do i need to go to the gym and how long does it take for my body transform? I wanna get ripped or at least have muscle showing on my arms like really soon, but i wanna look fit, if i have a tiny bit of fat idc bc then no one could see but i want nice arms, how do i gain fat without it showing though? I want my arms to get bigger too, and it need that to happen fast, i just do not wanna get fat.