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

Today, we’re diving deep into the viral 30-30-30 “rule” for weight loss.

Recently, I noticed the 30/30/30 method blowing up on TikTok and Instagram.

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

Let’s quickly recap what this “rule” entails, in case you missed the video.

The 30-30-30 Rule: Kickstart your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio.

Simple, right? The claim is that this combo will make body fat vanish like magic.

Let’s dig a little deeper into the nuances here – where does this rule hold up, and where does it fall short of the mark?

I asked Jim, one of our Master Coaches, to share his thoughts:

Here’s what Jim had to say:

While it’s a snappy strategy, it’s crucial to remember that not all “rules” are created equal, especially in the world of fitness.

Most advice is not one-size-fits-all mandates. What works wonders for one person might not have the same effect for another.

He then broke down each section a bit:

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

Starting your day with a protein-packed breakfast is fantastic. It helps to maintain muscle and keeps you feeling satisfied.

But does it have to be exactly 30 grams?

Absolutely not!

That number is not some magic incantation that unlocks fat loss. You may be eating more or less protein.

What matters most is that you’re getting enough throughout the entire day to support your goals. You can calculate the range of protein you’ll likely need each day, then divide it by the meals and snacks you have.

This will give you a better target to start.

#2) Do I Need to eat within 30 minutes of waking up?

Some of us are early birds, while others prefer a leisurely morning routine.

And some of us are wrestling kids and crazy schedules as soon as we get up!

The 30-minute window after waking up is not a rigid law. As with most things related to nutrition, there are many ways to eat to support your goals. Your progress will be determined by the total number of calories and protein you eat across a day and week, not within any specific hourly window.

Some people may benefit from having protein early on in their day if it helps them feel more satiated and less likely to overeat other foods. But it is by no means some “magic” window to unlock fat loss.

Bottom line, if you want to eat within 30 minutes of waking up, go for it! But if you don’t, there’s no need to force this. 95% of your progress will be determined by what you eat across an entire day, not in any one specific time frame.

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

Cardio is a fantastic way to get moving and burn some calories.

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

There is not some secret fat loss power-up that you’re missing out on by going for a walk at lunch instead of in the morning.

Plus, it doesn’t always need to be “steady-state.” You could mix in some interval training on occasion if that’s more your style.

The bottom line?

Fitness is not about fitting into a prescribed mold; it’s about finding what works best for you and your lifestyle.

While catchy strategies and specific numbers are easy to remember – they often stress us out about tiny details that ultimately don’t make a big difference.

Are we eating enough protein and moving around?

Then you’re doing good. Keep at it!


PS: Do you wish you had a Coach like Jim in your corner to answer questions and ensure you’re not wasting time and energy fretting about the tiny details that don’t matter?

Check out our coaching program! You can schedule a chat with our team right here:

**Photo Souce from Four Bricks Tall**


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