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4 min read<\/p>\n4 min read<\/p>\n
When the 30-30-30 method went viral on TikTok, it was a bandwagon that was soon overflowing with converts. Its claim to fame is that it\u2019s said to be a highly effective way to kick start fat loss and change body composition. And if the 30-30-30 Rule Before and After hashtag on TikTok is any indication, the approach seems to be working for a lot of people.<\/p>\n
But this brings up some important questions, as any social media fitness trend should. First off, what is the 30-30-30 rule? And is it a healthy way to change your body composition? Is it actually effective? Let\u2019s take a closer look. <\/p>\n
We\u2019ll start with what the 30-30-30 rule is not: it\u2019s not a diet. (If it were, we\u2019d be more critical because dieting is not effective for changing body composition long term). Rather, the 30-30-30 method is a morning nutrition and exercise protocol that, anecdotally, many people are finding to be a helpful and healthy way to lose fat and get leaner. <\/p>\n
Following the 30-30-30 rule is really straightforward, and I\u2019d argue that its simplicity is actually one of the reasons so many people say they\u2019re able to keep up with it consistently over time. <\/p>\n
Related Story<\/p>\n
The 30-30-30 protocol is simple: Within 30 minutes of waking up, consume 30 grams of protein, then perform 30 minutes of steady-state cardio<\/a>. So, 30-30-30. <\/p>\n The key to the cardio work in this method is keeping your heart rate below 135 beats per minute (bpm). For most folks this is between 60 to 70 percent of max heart rate, or heart rate Zone 2<\/a>. A heart rate monitor will make staying at the right intensity level much easier than going by rate of perceived exertion<\/a>. <\/p>\n The tricky thing is, as of yet there is precious little hard evidence to back up the method\u2019s benefit claims, since researchers haven\u2019t studied the effectiveness of 30-30-30 specifically in a clinical setting. But the components of the routine have been studied, so let\u2019s examine those. <\/p>\n The first component of 30-30-30 is, literally, eating breakfast. There\u2019s plenty of research<\/a> demonstrating the benefits to our metabolism that comes from eating breakfast on a daily basis. <\/p>\n Researchers have found that consuming protein prior to exercise is way more beneficial to our metabolism than fasted training, which was a popular strategy among cyclists looking to get leaner and lighter back in the day. <\/p>\n It\u2019s important to note that it may not be advisable to have a huge meal immediately before your workout because theres a chance that timing may cause digestive discomfort for some. However, having a small meal or snack before training or heading out for a ride, as the 30-30-30 rule suggests, is generally okay for most people. But there is no hard rule here because ultimately it depends on your body, your preferences, and your individual physiology. <\/p>\n The list of benefits of consuming protein doesn\u2019t end there. A high-protein diet in general (as in your regular diet, not dieting) that includes 25-30 grams of protein in each meal has been found to be the most effective way to change body composition<\/a>. Trevor Raab<\/p>\n The 30-30-30 approach may be worth considering for senior cyclists in particular because of the protein component, since focusing on getting enough protein in each meal is especially important for folks over 50. Older adults<\/a> should consume a 1 to 1.3 grams of protein for every kilogram of bodyweight over the course of each day to counteract age-realted muscle loss<\/a>. Researchers estimate that 46 percent of adults over 50 don\u2019t get enough protein<\/a> in their diets, which has long-term negative effects on strength, fitness and longevity.<\/p>\n Then there\u2019s the last piece of 30-30-30\u2014the prescibed 30 minutes of steady-state Zone 2 cardio. As Bicycling has previously reported<\/a>, training in Zone 1 and 2 can help cyclists shed body fat, if that\u2019s a goal. Working at an intensity that keeps your heart rate around 132 bpm, as the 30-30-30 rule advises, falls squarely into the so-called \u201cfat burning zone<\/a>.\u201d<\/p>\n Lastly, the component that may have the most to do with both the popularity and success rate of the 30-30-30 rule is that it\u2019s uncomplicated, simple to remember, and relatively easy to turn into a regular morning routine. Consistent exercise, especially consistent morning exercise<\/a>, has been shown to lead to successful body comp management and improved health long term.<\/p>\n Related Story<\/p>\n Going back to anecdotal evidence, I can personally attest to the benefits of following the basic premise of 30-30-30. While I don\u2019t follow it to the letter, most mornings I\u2019ll have a protein shake containing 30 grams of protein first thing and then get on the trainer for about 45 minutes. <\/p>\n This structured (but not too structured) morning fitness routine has become the default way I start most of my days, and doing it first thing gives me the boost of feeling like I\u2019ve already accomplished something. Plus, there\u2019s all the feel-good endorphins coursing through my veins along with my coffee. And no matter how busy the day gets, my workout is already done. <\/p>\n 30-30-30 is not a quick weight loss fix. It isn\u2019t some new fad diet. It\u2019s also not a panacea of leanness. Rather, it\u2019s a sane, sensible and simple way to improve your fitness and, in combo with a healthy diet overall, lower your body fat percentage<\/a>. <\/p>\n And perhaps best of all, it\u2019s not complicated or elaborate, which makes it easier to stick with over time. This is key, because ultimately the best method for changing your body composition and staying lean is one that\u2019s sustainable for you for, well, the rest of your life. <\/p>\n
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