The 30-30-30 Method: The Latest Trend in Fitness and Nutrition
Among the latest news in terms of fitness and nutrition, the so-called 30-30-30 method or 30-30-30 diet has recently appeared, a strategy aimed at weight loss that immediately caught the attention of users on social media network. Despite appearances, this approach is not exactly new. Its foundations are rooted in Tim Ferris’ 2010 book, The 4-Hour Body. But it gained new visibility after a relaunch on TikTok by biologist and researcher Gary Brecka, quickly becoming a viral phenomenon. And there are already those who are ready to swear that it will not be the usual passing fad but rather a lifestyle to be pursued.
As the name suggests, the 30-30-30 method is based on a well-defined diet and physical activity regime, which involves starting the day by taking 30 grams of protein within the first 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. The idea behind this diet regimen is that consuming protein in the morning helps provide the body with essential nutrients to start the day in a healthy and energetic way.
Including 30 minutes of low-intensity exercise allows you to immediately activate your metabolism, which remains “revved up” for the rest of the day, using more energy and improving tone and mood, promoting digestion, reducing inflammation, and increasing serotonin and dopamine. Furthermore, it also improves blood circulation and breaks down insulin resistance caused by a sedentary lifestyle and excessive carbohydrate intake. In other words, replacing a traditional breakfast with this approach could offer tangible benefits not only on a metabolic level but also in the prevention of some diseases.
Brecka emphasizes the importance of consuming protein in the morning followed by a workout to optimize the process of weight loss and muscle maintenance. After intense fasting physical activity, explains the expert, there is a need for an alternative energy source to glycogen. Since the body prefers to burn lean muscle mass before fat, taking protein at dawn ensures a supply of energy without compromising the muscles. To achieve this goal, Brecka specifies, it is important to support low-intensity cardiovascular training with a heart rate below 135 bpm.
After waking up, the first step is to consume at least 30 grams of protein within the first 30 minutes. Two or three hard-boiled eggs with some bread, a protein shake, or a bowl of Greek yogurt with fruit will do the trick. Next, you should engage in 30 minutes of low-intensity exercise. From the treadmill to a bike ride, you’ll be spoiled for choice. The important thing is to maintain a constant pace and above all a minimum of discipline over time. Not forgetting that a simple brisk walk outside can often have an incredibly positive impact on your overall health and wellbeing.
The 30-30-30 method is gaining popularity and attracting attention as a new and effective strategy for fitness and weight management. It remains to be seen whether this trend will continue to grow and become a sustainable lifestyle for many individuals.
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