How To: GET TONED - Body Recomposition  

How to “Get Toned” aka Body Recomposition
Step 1: Calculate your maintenance calories using TDEE calculator (google) remember to choose your activity light/moderate/heavy.
Step 2: calculate your protein goals 0.6-1 g protein per pound of lean muscle mass. A number in between this will be totally time
(Steps 1-2 will give you adequate nutrients to build muscle)
Step 3: Progressive overload / resistance training. Want to be close to failure with 2-4 reps in the tank. Try to go up in weight each session
Step 4: increase activity and movement. This will help you achieve a caloric deficit to lose fat.
Step 5: CONSISTENCY! Get a food scale and weight everything. Keep at it and you’ll see results.
There will be an in-depth RU-vid video following this week!
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