How To: GET TONED aka Body Recomposition

Today I take you step by step on how to "get toned" also known as body recomposition where we are losing fat at the same time as we are building muscle.
DISCLAIMER: this will be a lot easier for you if you are new to resistance training, or you've been out of the gym for about 3 months, or you have a lot of weight to lose. Body Recomposition becomes harder when you are an advanced liver because you generally need to be in a calorie surplus.
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DISCLAIMER: This video is for educational purposes only. This should not replace the speciality or counseling of your physician.

[@khalilahd.]

Just here to say congratulations on 100k Jenny!! 🥳🥳 I’ve watched your channel for awhile now and I couldn’t be happier for your success on this platform 💛

[@drjennale]

Thank you 🥰🥰🥰

[@ms.x9571]

I used to do intermittent fasting for about a year but my weight never shifted the way I wanted! I’m eating throughout the day now and more often and I can feel my body changing within weeks! I’m increasing my protein and calories, all thanks to your videos. Thanks for educating us!!!! ❤️

[@drjennale]

🥹 that’s amazing!

[@skylanderina194]

Can you do a recomp if you’ve been chronically eating low calories and being inactive? If so how would I go about strength training and calculating my maintenance calories ?

[@rebecca31d224]

There seems to be a disconnect between protein needs based on lean body mass, and recommended protein based on various macro splits for maint calories. Ex: I've been eating 100-120g protein/day bc of my macro recs, but according to bodyweight I only needed 75g?? No wonder my body fat kept increasing with muscle. I have no idea how to split up the remaining fat+carb macros now (34%body fat). How can we figure this out?

[@melissamoore5275]

What kinds of carbs!?

[@mashamigalchan8026]

Love how educative your videos are!And how amazing you look😍😍😍😍 Totally obsessed!😊😉

[@drjennale]

Thank you 🥰

[@ReclusiveMountainMan]

You just inspired me to start lifting again. Any suggestions on equipment? Looking great, but most of all you seem happy, which is great to see. Holy smokes Wyatt is a young man, now! Glad to see Stan in the vid, too. Hi to all.

[@drjennale]

I feel like tempo got me really consistent with a workout routine. But now I just need free weights. Costco previously had a whole set to dumbbells! Not sure if they have it anymore

[@EmmaCooksYouTubeChannel]

You look fantastic! Congratulations, your hard work has paid off! Wyatt is so big now!

[@drjennale]

Right?! I’m not ready 😭

[@EmmaCooksYouTubeChannel]

@@drjennale 😭

[@malihaschannel]

Thank you so so much

[@Jade01]

Hi :) Can I ask what you added to your coffee in the beginning? Thank you! Love your videos hehe

[@drjennale]

Collagen powder! And thank you! 🥰

[@diamondsr3458]

I agree with a lot you say besides the resting time you said that if you’re not resting 3-5 min you’re not lifting enough but even on my 1 rep maxes I only need like 2 minutes max get my heart rate down and get ready for the next set like it just depends on the person and their muscle endurance

[@drjennale]

True. Based on studies, muscle fiber recruitment goes from small to large. So even when your heart rate is down, you may not have rested enough to recruit the larger muscle fibers. Should rest until you feel like you can complete the next set. Up to 5 minutes is fine.

[@LaurenGoesHollywood]

very helpful video. How do you figure out your lean muscle mass though?

[@drjennale]

You calculate your body fat percent. There are calculators online or I use one of those fat% scales which I use. Multiply that by your weight and then subtract total from you weight. Everything else is LBM

[@abigaildaigle2051]

Hi Dr!😁 Do you eat less calories on the days that you don’t work out?

[@drjennale]

No I eat pretty much the same everyday. Possibly just more carbs on days when I workout and more protein on days I don’t

[@taylorskyblue9413]

Omg keep it up, Dr. Le!!! 😍😍😍 Love you!

[@drjennale]

Thank you! 🥰

[@skylanderina194]

The body fat percentage scale at the gym where you hold onto the handles calculated a higher level. However the calculators online that determine bf percentage by dialling your measurements eg waist hips neck is a different number so idk what to use 😬.

[@drjennale]

How big is the difference? You can always pick a number between the two - doesn’t have to be exact

[@skylanderina194]

@@drjennale it’s a difference of 4%

[@drjennale]

I wouldn’t worry about it too much and just pick one. Or if you 20-24% for example - just pick 22% for the calculations and call it a day.

[@skylanderina194]

@@drjennale okay thank you 😊

[@rebecca31d224]

My lean body mass came out to 50.1kg, so my daily protien needs are only 75g? Does that seem low?.. I'm 169cm tall