It’s the latest trend at the moment. A prodigious mix of proteins and exercises, punctuated by the number 30
Among the latest news in terms of fitness and nutrition, the so-called has recently emerged 30-30-30 method or 30-30-30 diet, a weight loss strategy that immediately caught the attention of users on social networks. Despite appearances, this approach is not exactly new. Its foundations are rooted in book of 2010 by Tim Ferris, The 4-Hour Body. But it gained new visibility after the biologist and researcher’s relaunch on TikTok Gary Brecka, quickly becoming a viral phenomenon. And there are already those who are ready to swear that it won’t be the usual passing fad, but rather one lifestyle to pursue.
what is the 30-30-30 method
—
As the name itself 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 exercise at low intensity. The idea behind this diet 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 the metabolism, which stays “revved up” for the rest of the day, which in turn consumes more energy and improves tone and mood, promotes digestion, reduces inflammation and increases serotonin and dopamine. Furthermore, it improves blood circulation and breaks down insulin resistance caused by a sedentary lifestyle and excessive carbohydrate intake. In other words, replacing cappuccino and croissant with this approach could offer tangible benefits not only on a metabolic level, but also in prevention of some diseases.
proteins yes, but not only
—
Brecka emphasizes the importance of consuming protein in the morning followed by training to optimize the weight loss process 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 heart rate below 135 bpm.
example of a typical day
—
After the alarm, 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. Without forgetting that often a simple brisk walk outside can have an incredibly impact positive on overall health and well-being.
© ALL RIGHTS RESERVED