Complete 4-Week Fat Shredding Program


Intense Fat Burning Full Body Workout | No Jumping Variations Included

Video taken from the channel: Chloe Ting


4-week Carb Cycling Program to Get Cut Fast!

Video taken from the channel: James Grage


MASSIVE 4-Week FAT LOSS Transformation!! | 23.7kgs in 28 days | Abs in 3 months | Ali Ansam Muktar

Video taken from the channel: FitLife at GAB



Video taken from the channel: Aloo Fitness



Video taken from the channel: VM Workout



Video taken from the channel: Emi Wong


i finished chloe ting’s SUMMER SHRED CHALLENGE 2020 *final results & honest review*

Video taken from the channel: hedzi

Complete 4-Week Fat Shredding Program Transforming your body will challenge your limits. One thing I’d like to say is this isn’t a “miracle workout,” meaning if you are 100 pounds overweight, you won’t look stage ready for a bodybuilding competition. The Ultimate 4 Week Fat Loss Shred Program for Women | TF — Tiger Fitness Women: This program delivers results. Use this 4 week, 28 day cycle to shed fat, build muscle, and sculpt that sexy. toned body you are after.

This program delivers results. I chose Fast Shred because my primary goal atm is fat loss with muscle building a close second. I’ve been doing a ‘super-slow’ workout for a while (Once a week, full body. 1 set, taking a full 20 seconds to complete a rep, heavy enough to shoot for complete failure by 3 or 4 reps.). Start Your Shred Week 1 of the program starts with a max-out day. We start there to set the bar for the rest of the program.

No, this isn’t a strength-focused program, but if you follow it to the letter and eat well, when you repeat this workout in Week 4, you will be better at it.And if you’re better at that workout while dieting, you can’t help but look better. If you continue to run this program, your rate of overall weight loss will slow during the second and third cycles. You have already flushed out quite a bit of excess water weight, so from this point forward the majority of your weight loss will be fat loss. Men should lose about 5 to 10 pounds during the second cycle, and women 3 to 6 pounds.

The night before, pour in half a cup of oats, a tablespoon of chia seeds, half a cup of nonfat milk, and half a cup of Greek yogurt in a container. Then leave it in the fridge overnight. You may also add half a cup of blueberries or pistachios before putting it in the fridge or fresh in the morning. 20. The four workouts will remain consistent throughout the four weeks, but we’ll increase the degree of difficulty by adding sets, reps, distance, time, or a combination of all four.

You should work. Im just looking for a start to shredding and getting body fat lower to expose more definition. my question to you is, is this geared to a woman’s shredding, or can a man also use this. This is a great site, for both woman and men, and I was just seeing weather this is worth going for. thanks for your help.

On HIIT 100s exercises, select a weight that’s equal to 50% of what you could normally do for 10 reps. Don’t worry about going too heavy. If you can’t complete all 10 reps before the eighth set, drop the weight by 5-10 pounds. If you can’t complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each.

The 4-Week Kettlebell Shred Workout Program Kettlebell training has plenty of benefits—namely strength gains, performance increases, and fat loss.

List of related literature:

Ifyou’re not looking as ripped as you would like, follow the cutting program for one or two weeks prior to your contest.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

This is a great program to try after you’ve completed the 6-week New Abs Diet plan—to take your effort to the next level.

“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

If you haven’t already created a BodySpace profile, I hope you at least check out the site, if only to drop by and let us know how you’ve done with the program.

“The Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

These two weeks are great if you’re looking to clean up your keto: no treats, no shenanigans, just serious low-carb, high-fat goodness to break a stall, quickly shed some water weight, and get the most of the fat-burning zone.

“Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out” by Cristina Curp
from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out
by Cristina Curp
Victory Belt Publishing, 2018

This program should be done 3 times per week for 4-6 weeks.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Tables 15.12 and 15.13 outline a 12-week intermediate resistance training program.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

My website,, and my previous books, The 5­Factor Fitness, The 5­Factor Diet and The 5­Factor World Diet, are great resources for even more exercises if you feel like you want more variety after several months.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

Everyone doing this program should take at least a week off afterward, with two weeks off optimal for many of you.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The diet: Follow the same program as week 1.

“Prediabetes For Dummies” by Alan L. Rubin
from Prediabetes For Dummies
by Alan L. Rubin
Wiley, 2009

This 2—week phase is carefully designed to help you lose weight while beginning to shift your body out of fat—storing mode and into fat—burning mode.

“State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet” by James O. Hill, Holly Wyatt, Christie Aschwanden
from State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet
by James O. Hill, Holly Wyatt, Christie Aschwanden
Rodale Books, 2013

Alexia Lewis RD

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

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  • This must be an older video, because I remember he only works out strictly with resistance bands. He’s been working out with resistance bands for 2 years

  • Guys it is possible.. During my keto diet i lost 8 kg in 11 days… But i didn’t feel good.. So i drop ketosis and back to healthy workout..

  • I wish u showed us a 360° view of urself b4 and after to see like ur toning or the muscle that u built for us to get a better idea

  • James Grage is the man!! This Channel is an inspiration, it has inspired me to start my channel. Y’all please go show me some love and help be a source of motivation.

  • This is impossible, 23kgs in 28 days, that straight up impossible you are giving people false hope when they dont achieve this in 28 days this is a minimum of 6 months

  • *interviewer*: “What was the most difficult thing you did in your lifetime?”
    *me when I’m famous*: “Chloe Ting Intense fat burning workout, lmao”

  • hi so um skinny people don’t rlly get skinner they get muscle and maybe u lost weight in your but area bc that was fat not muscle which is good bc u will build it back in muscle I think

  • Rofl 20 secs / 12 reps each excercise while I do like 3 minutes / 50 reps EACH one and my ABS are nowhere close.

    Totally depends on sleep / genetics

  • 23kgs a month?

    The average male needs 1800 calories a day just to function (Basal Metabolic Rate).
    1kg of fat is approx 7000 calories
    7000 calories x 23kg = 161,000 calories
    161,000 calories ÷ 30 days = 5336 calories a day

    To lose the weight he’s lost, he would have had to consume -5336 calories, stop breathing air and eat his own organs to make this a possibility.

    BMR of 1800 x 30 days = 54,000 calories is what it would have taken just to maintain brain function, breathing, heartbeat. So 161,000 food calories 54,000 BMR calories = 107,000 calories in total.

    So he was eating 107,000 ÷ 30 = 3566 calories a day in excess mind you to get that fat?

    Is my math wrong? Someone feel free to pitch in so because I think I have confused myself or is he just mental?

  • I’ll share my experience with the same challenge:
    I personally got so much results!!! When i started this program, i had NO experience in working out, and i am overweight. I’m at day 23, and i’ve lost 6 kg and 10+ cm around my stomach! Beside the challenge i do go on a long walk every morning, i do intermitting fasting, drink a lott (and only) water and i cut out junk food.
    Soo, i guess changing my eating habits did helped me a lot with my weight, but when i observe my before/after photos i also notice many differences (more definition, and toned) that are only due because of the workouts!
    So yea, each body is different, when i started the challenge i didn’t expect getting changes, and yet each week i progressed. So if you’re hesitating you should give it a go, at least try the 2 weeks challenge!
    good luck

  • Also people seem to not listen to chloebor any other fitness influencers saying dont worry about the number on the scale worry about inches… Also alot of you dont eat a bit healthier or do extra cardio like going on a 10k steps walk for example

  • 137 pounds makes sense though, you gained muscle and it weighs more than fat. You basically lost fat and gained muscle pounds. It doesn’t matter what the number is, your physic is more of what you should be looking at. ALSO, some people have genes that don’t really allow them to change physically!! It’s all normal.:)

  • 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 im jada im going to 8th grade and im 13 and I love your channel and if its ok will you pls finish the last of us 2 and the good vibe check that happened in 2020 is im moving back to NJ to live with my mom again because i live in GA with my grandma

  • 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.

  • 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

  • guys i’ll start tomorrow wish me luck. i’ll update every day i’m not bullshiting it’s true i will. i’m just interested having those kind of abs.������

  • James, what was your experience after using resistance bands for year and going back to free weights? Did you find you were just a strong,stronger or weaker? I watched all your videos and was extremely impressed by the resistance bands and I would like to know what is the comparison between the two pieces of equipment.

  • Great content and very informative. Asking for a little info. I’ve been using regular resistance bands not the loop style but I am very limited on my secure points which limits my workout. Is there anything u can recommend or a workout video without using secure points and bands only

  • 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 think it’s probably because your frame and figure is quite small anyway, I feel like her videos gear more towards people who want to lose weight

  • The reason ur waist grew was Bc u were focusing on oblique muscles which will actually widen your waist Bc you’re gaining muscle focus on exercises that work Rectus abdominal to get a smaller waist

  • planked for the full 30 seconds at the end. longest i’ve ever held one! love these workouts, even when i have to force myself to do them ��

  • Need to speak with u I’m from cbe.. Azar. My contact no in urge if possible just cal r text ur no will b helpful fr me

  • 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 ��

  • Dears, I’m experienced in this field for more than 12 years now. I know both yoga and the gym.
    And let me tell you, the process I’ve used to reduce 23.4 kgs in 28 days was an unhealthy way by which I’ve been to only a single meal a day, almost starving. But after 28 days I was aware to stabilize the adverse effects due to the same as I have some good knowledge of diets as well. And I won’t recommend this to anyone at all. I’m in the field of psychology by which I proclaim anything is possible with the mind. You could get to my company website if needed.
    And the case of video editing, you would be able to see I’ve just zoomed in to the laptop and again for the honest proof, I’ve been checking the weight again.
    Please go through the video once again. It’s for motivation for all for their dreams, not only just the fitness, that anything is possible if you have faith to get it done.
    And I’ve gone viral in my state Kerala as well. Newspapers won’t post something which is irrelevant.
    To verify the same you may either search for my name,
    “Ali Ansam Muktar” in Google
    or please go through my social media profiles,


    It’s a satisfaction for me when you’ve comments like these, coz I usually say something which is impossible you’ve to make it possible. Some people perceive this impossible, that’s my success.

    As I’ve told that I’m in the field of psychology, known as The Dream Coach, Alhamdulillah, the videos that will be released would host not only physical fitness but also mental.
    That’s why the name ” FitLife at GAB “
    I’ll be trying my level best to proclaim the savory of life. In sha Allah.
    Stay tuned..
    Thank you��

  • Planche= plank
    Scissor = flutter kicks
    Pull up hold = alternative plank
    Hip lift = side plank lift
    even the order of the exercises from video to transcription changes ����‍♂️

  • 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!

  • Hey James, please make more Band workout Videos, especially leg workout band videos on how to destroy them till the wheels fall off. Thank you very much and stay healthy

  • Your already skinny though. It probably mainly toned you up and exchanged fat to muscle. If you want to get even skinnier I would just try to be in a calorie deficit and add more cardio to your workouts

  • This routine takes too long. I’ve just found a workout routine online that promises you’ll get to cover model standard in only 2 weeks. You can eat anything you want as well. Even 2lb tubs of caramel ice cream with chocolate chips. It’s only $300 guranteed results

    The routine is only 20 minutes twice a week

    :-). Btw, TA2 is awesome. I did x2 rounds. I’m just about to start round 3

  • I’ve been training for 3 years in the gym, and now due to the coronavirus I switched to bands. I bought 3 bands the hardest one being around 45-70kg or something like that. I will admit, it’s not easy to train with bands, it’s really the same as in the gym, the only thing is that I don’t have that mind muscle connection training with the bands, and I don’t feel my muscle in the same, I mean I don’t feel that burn. I feel it, but not that hard. That may be because I had a break from gym for around 2-3 weeks. What can I do to feel my muscles better with the bands? I control the band, I do the exercises correctly, the form is good. Thank you

  • Me: this is getting hard
    Chloe: keep pushing through the workout guys!
    Me: keeps pushing
    Also me: pukes in mouth only 5 minutes in, TIME FOR A BREAK ��

  • not to be mean but you’re already skinny if you thought that this would make you even skinner then idk what to tell you. if anything this challenge would help build your muscle not help you lose weight because im sure you already have very low body fat. so i wouldn’t blame chloe this workout did what it did and you’re probably stronger now girl❤️

  • 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 ��

  • 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

  • At the end of February 2019 I got the so disgusted with myself I decided I had to do something…. I started just trying to count my calories. I downloaded an app off the Google Store to help me with that and about five months into it I started doing the intermittent fasting. The way I did it was I wouldn’t eat for 16 hours and I would put all my meals into the last eight hours each day. About 2 months ago I started going for my morning walks, about a month ago I started using resistance bands. I’ve been taking it very slow because my health was so bad and I was so very out of shape. I weighed myself 2 days ago. When I started this whole thing, this new way of living I weighed 366.7 lb… When I weighed myself 2 days ago I weighed 229.6 lb.

    I just wanted to thank you for your wonderful videos, they are very big inspiration to me. Am I still out of shape and overweight yes. Will I stay that way?, not if I have anything to say about it.
    Thank you sir for being a very good example.

  • 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 did it for 3 months and I saw results by I learned I wasn’t doing enough to get good good results so I basically gave up haha but I am starting tmr again

  • 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

  • As others have mentioned, why are you using machines and dumbbells when you have previously stated that you have not used weights for 2 1/2 years and that bands are superior to weights. A statement at the beginning of the video would have answered a lot of questions.

  • I SWEAR when I saw this was 20 mins I said no❤️
    But now I finished it without taking extra breaks and I’m so proud and motivated. It was so fun and worth it!!!!!

    Even if you take longer pleaaaaase do it! You’re gonna feel so proud of yourself after!

    I look like vomit rn but I swear it was worth it!