Right now, we’re diving deep into the viral 30-30-30 “rule” for weight reduction.

One of many nice issues about working at NF, is I get to ask our workforce of coaches any health query that involves thoughts.

One other perk right here is I get to put on sweatpants all day.

"It is sweatpant day."


Not too long ago, I seen the 30/30/30 methodology blowing up on TikTok and Instagram.

Right here’s the video of Gary Brecka explaining the “30/30/30 rule to lose fats” in case you haven’t seen it:

After watching the clip, I assumed:

“Why not get a health skilled’s tackle this 30/30/30 rule for weight reduction?”

So I caught up with Coach Jim for some insights!

Jim’s a great sport and humors all my foolish questions, irrespective of what number of instances he has to reply with “No, I don’t assume I might efficiently wrestle a bear.”

A man wrestling a bear.
“However what if it was a small bear?” -Paul


Earlier than we dive into Jim’s insights, let’s rapidly recap what this “rule” entails, in case you missed the video.

The 30-30-30 Rule: Kickstart your day with 30 grams of protein inside half-hour of waking up, adopted by half-hour of steady-state cardio.

Easy, proper? The declare is that this combo will make physique fats vanish like magic.


So I requested Jim, “What’s your tackle this?”

Right here’s what Jim shared:

Whereas it’s a handy guide a rough technique, it’s essential to do not forget that not all “guidelines” are created equal, particularly on this planet of health.

Most recommendation is just not one-size-fits-all mandates. What works wonders for one particular person may not have the identical impact for an additional.

He then broke down every part a bit:

#1) Do I Want 30 grams of Protein for Breakfast?

Beginning your day with a protein-packed breakfast is incredible. It helps to keep up muscle and retains you feeling happy.

However does it should be precisely 30 grams?

Completely not!

That quantity is just not some magic incantation that unlocks fats loss. You could be consuming roughly protein.

What issues most is that you simply’re getting sufficient all through the whole day to assist your objectives. You possibly can calculate the vary of protein you’ll probably want every day, then divide it by the meals and snacks you will have.

This provides you with a greater goal to start out.

#2) Do I Have to eat inside half-hour of waking up?

A few of us are early birds, whereas others want a leisurely morning routine.

And a few of us are wrestling youngsters and loopy schedules as quickly as we rise up!

The "everything on fire" scene from Community
A typical household morning on a college day.


The 30-minute window after waking up is just not a inflexible regulation. Take pleasure in your protein-packed breakfast at your personal tempo.

Or skip it. Some people thrive with intermittent fasting.

#3) Do I want half-hour of cardio within the morning?

Cardio is a incredible strategy to get shifting and burn some energy.

However whether or not you like it within the morning, afternoon, or night is totally as much as you. Do what works finest to your schedule and that you simply discover to be most sustainable.

There may be not some secret fats loss power-up that you simply’re lacking out on by going for a stroll at lunch as an alternative of within the morning.

Plus, it doesn’t all the time must be “steady-state.” You would combine in some interval coaching from time to time if that’s extra your fashion.

The underside line?

Health is just not about becoming right into a prescribed mildew; it’s about discovering what works finest for you and your life-style.

Whereas catchy methods and particular numbers are straightforward to recollect – they typically stress us out about tiny particulars that in the end don’t make an enormous distinction.

Are we consuming sufficient protein and shifting round?

You then’re doing good. Preserve at it!

A gif with caption "You do You"


Alright, I feel that wraps it up for now.

I’m off to ask Jim how he’d fare in opposition to an alligator.


PS: I’m not the one one who will get to fireplace off health questions at an skilled.

Our purchasers within the teaching program get that privilege too!

(Though there are in all probability rather a lot fewer “coach versus a wild animal” kind inquiries.)

In case you’re inquisitive about our program, schedule a chat with our workforce proper right here:


**Photograph Souce from 4 Bricks Tall**

Supply hyperlink