What’s the “30/30/30 Rule” for Weight Loss? (Is it legit?)

Today, we’ll be discussing in-depth the viral 30-30-30 “rule” for weight loss.

Recently, I noticed that The 30/30/30 Method TikTok and Instagram are blowing up.

If you haven’t watched the video yet, here’s what Gary Breka explains about the “30/30/30 Rule for Fat Loss”:

If you haven’t seen the video, let’s briefly explain what this “rule” involves.

30-30-30 ruleStart your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of continuous cardio.

The claim is that this combo will make body fat disappear like magic.

Let’s dig a little deeper into the nuances here – where does this rule apply, and where does it miss the mark?

I asked gymOne of our master coaches, Mr.

Jim said this:

He then breaks down each section further:

#1) Do I need 30 grams of protein for breakfast?

It’s great to start your day with a protein-rich breakfast. It helps maintain muscle mass and makes you feel satisfied.

But does it have to weigh exactly 30 grams?

Absolutely not!

This number is not a magic mantra to help you lose fat. You may be eating too much or too little protein.

The most important thing is that you are having enough energy throughout the day to achieve your goals. You can calculate the amount of protein you need per dayThen divide this up by your meals and snacks.

This will give you a better target to start with.

#2) Should I eat within 30 minutes of waking up?

Some of us are early risers, while others prefer a relaxed morning routine.

And some of us wake up in the morning struggling with kids and crazy schedules!

The 30-minute time period after waking up is not a hard and fast rule. Like most things related to nutrition, there are a few caveats Many ways to eat to support your goals. Your progress will be determined by the total number of calories and protein you eat over the day and week, not within a specific hourly window.

Some people may benefit from eating protein early in the morning if it makes them feel more full and less likely to overeat other foods. But this is by no means a “magic” way to lose fat.

The bottom line is that if you want to eat within 30 minutes of waking up, do it! But if you don’t, there’s no need to force yourself to. 95% of your progress will depend on what you eat throughout the day, not in any one specific time frame.

#3) Do I need 30 minutes of cardio in the morning?

Cardio is a great way to get active and burn some calories.

But whether you prefer to do it in the morning, afternoon or evening is completely up to you. Do what works best for your schedule and is most sustainable.

It’s not like you’re missing out on any secret way to lose fat by going for a walk at lunchtime instead of in the morning.

Furthermore, it does not always need to be in a “steady state.” You can also incorporate some interval training occasionally. If that’s your style.

Bottom-line?

Fitness isn’t about fitting into a set pattern; it’s about finding what works best for you and your lifestyle.

While flashy strategies and specific numbers are easy to remember – they often make us stress about little things that ultimately don’t make a big difference.

Are we eating enough protein and moving around?

So you are doing well. Keep it up!

,

-Steve

P.S.: Do you want a coach like Jim to answer your questions and make sure you don’t waste time and energy worrying about little things that don’t matter?

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**Photo Source: Four Brick Tall**