Chloe Ting 4 Week Summer Shred Program — Full Review + Before & After Results, Tips & Advice
Like millions of others, I decided to start a Chloe Ting challenge during quarantine. Ever since my gym closed, I went from working out 4–5 times a week to maybe going on a 2 mile jog once a week. My loose fitting jeans soon became my tight fitting jeans. The Chloe Ting 4 Week Summer Shred Challenge would be the perfect excuse to get back in shape, especially for summer.
Before: I weighed 129 lbs, I had lost all the strength and muscle definition I worked so hard to build over a period of 14 months.
During: During the Chloe Ting 2020 4 Week Summer Shred Program I did not eat in a calorie deficit, and actually ate more because I was hungrier. I went from no exercising at all to doing 30+ minutes of HIIT and body weight exercises.
By 2 weeks I already saw results! My legs and arms were more toned, and I saw muscles coming back in my biceps, triceps, lats, shoulders, glutes, and quads. My abs had more shape to them (versus looking like a marshmallow), and my booty was growing. My clothes were fit better, I overall felt healthier. I wasn’t eating very clean and definitely indulged in junk food and take out often, so I shouldn’t expect to see a total body transformation.
After + Results: I took a few extra rest days than what was in the schedule, so it took 31 days for me to finish the Summer Shred Challenge. Because I was not eating in a calorie deficit, I actually gained weight (1.5lbs) but it’s clearly muscle. 95% of the muscles I had before lockdown returned, so while I didn’t lose weight, I did gain muscle and my body is returning to it’s hourglass shape and I did grow my booty. This proves how effective Chloe Ting’s body weight exercises are, especially combined with Chloe Ting’s Fat Burning Workouts, which combines strength training + cardio.
Is it effective? — YES! If you are a beginner/intermediate with working out, and are not already snatched or toned, you will see results, even in just 1.5 weeks of doing her program. If you eat in a calorie deficit, stick to her workouts, and try you best to complete all the videos and use the proper form, you will build muscle and lose weight.
If you are more advanced and already have muscle gains, the Chloe Ting workouts probably will not be very effective since your muscles are conditioned to lift your body weight + way more weight.
Would I recommend it? — Yes! For beginners, this is a great program to build muscle in 4 weeks. Don’t expect to look like Chloe Ting after the program though, you would need to keep doing her videos while increasing the dumbell, ankle weight, and resistance band tightness each week to grow more muscle.
Advice & Tips: To really make the most out of the 4 week challenge, I suggest eating in a calorie deficit to lose weight while you are building muscle to get smaller measurements and lose weight. You can calculate your daily Total Daily Energy Expenditure here to figure out how much you would need to reduce your calorie consumption by to lose weight.
I can not recommend stretching enough! The days I didn’t stretch after the workouts, I was so sore and stiff the next day. If you don’t have time to do Chloe Tings Cool Down Stretching video (it’s abut 15 minutes), at least stretch later in the day or do something to loosen up your muscles.
I also took BCAAs during and after the daily workouts. BCAAs (branched chain amino acids) help with muscle recovery and prevent the muscles you are building from going away. Like stretching, I was incredibly sore and sluggish the mornings after days I didn’t take BCAAs. Taking these are not as. crucial as stretching, but it definitely helped with recovery.
Click on the link to read my Week 1, Week 2, Week 3, & Week 4 experiences.
