Today, we’re taking a deep dive into the viral 30-30-30 “rule” for weight loss.
One of the great things about working at NF is that I can ask our team of coaches any fitness question that comes to mind.
Another plus here is that I wear sweatshirts all day.
Recently, I noticed that 30/30/30 method blowing up on TikTok and Instagram.
Here’s Gary Brecka’s video explaining the “30/30/30 rule for fat loss” in case you haven’t seen it:
After watching the clip I thought:
“Why not get a fitness expert’s opinion on this 30/30/30 rule for weight loss?”
So I reached out to Coach Jim for some ideas!
Jim is a good sport and humors all my silly questions, no matter how many times he has to respond with “No, I don’t think I could successfully wrestle a bear.”
Before we dive into Jim’s ideas, let’s quickly recap what this “rule” entails, in case you missed the video.
The 30-30-30 rule: Start your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio.
Simple, right? The claim is that this combination will magically make body fat disappear.
So I asked Jim, “What do you think about that?”
Check out what Jim shared:
While it’s a quick strategy, it’s important to remember that not all “rules” are created equal, especially in the fitness world.
Most advice is not a one-size-fits-all command. What works wonders for one person may not work for another.
He then breaks down each section a bit:
#1) Do I need 30 grams of protein for breakfast?
Starting your day with a protein packed breakfast is fantastic. It helps maintain muscle and makes you feel satisfied.
But does it have to be exactly 30 grams?
This number isn’t some magic spell that unlocks fat loss. You may eat more or less protein.
What matters most is that you get enough throughout the day to support your goals. You can calculate the range of protein you’ll likely need each day and then divide that by the meals and snacks you have.
This will give you a better target to start with.
#2) Should I eat within 30 minutes of waking up?
Some of us are very early risers, while others prefer a leisurely morning routine.
And some of us are juggling kids and crazy schedules as soon as we get up!
The 30-minute window after waking up is not a hard and fast rule. Enjoy your protein-rich breakfast at your own pace.
Or skip it. Some people thrive on intermittent fasting.
#3) Do I need 30 minutes of cardio in the morning?
Cardio is a fantastic way to get moving and burn some calories.
But whether you prefer it in the morning, afternoon or evening is entirely up to you. Do what works best for your schedule and what you think is most sustainable.
There’s no secret fat-loss boost you’ll lose by going for a walk at lunch instead of in the morning.
Furthermore, it does not always have to be “steady state”. You could mix in some interval training occasionally if that’s more your style.
The bottom line;
Fitness is not about fitting into a prescribed mold. it’s about finding what works best for you and your lifestyle.
While attractive strategies and specific numbers are easy to remember – we often stress over tiny details that ultimately don’t make much of a difference.
Are we eating enough protein and moving around?
Then you are doing well. Keep it!
Ok, I think that wraps it up for now.
I’m going to ask Jim how he’d do against an alligator.
POSTSCRIPT: I’m not the only one who can answer fitness questions to an expert.
Our mentor program customers have this privilege too!
(Though there are probably far fewer “trainer vs. wild animal” questions.)
,If you’re curious about our program, schedule a chat with our team here:
Ask a fitness expert to answer all your questions!