Weight loss is a common goal for a lot of people, and achieving it typically requires a mix of a balanced diet and regular exercise. There are several different exercise methods that are available, such as cardio, strength training, or the 1-2-3 method. Among them is the 30-30-30 rule, which is gaining attention for its support in long-term weight loss.
Basically, “the concept is to get 30 grams of protein within 30 minutes of waking and then follow it up with 30 minutes of continuous, moderate-level cardio,” reveals Jordan Hill, MCD, RD, CSSD, from Top Nutrition Coaching to Eat This, Not That!. Ideally, you want to be consistent with this method for 30 days or a full month for noticeable results.
Many people on TikTok have been sharing their experience with this rule, with one user stating that it’s simply “the best.” Read on to get all her insights.
@annika.orozco Biggest game changer fr I try to go on a 30min low intensity walk before my hard workouts in the morning its tbe perfect recipe #303030rule #weightloss #weightlosstransformation #fitness original sound – annika.orozco
TikTok Users Share Their Experience With The 30-30-30 Rule
“Within 30 minutes of waking up, you have 30 grams of protein followed by 30 minutes of a low-intensity workout,” says user @annika.orozco, a fitness expert.
She says low-intensity workouts allow your heart rate to be under 140; these can range from walks, weightlifting, slow runs, etc.
She further adds that essentially, “when you wake up in the morning and instantly have 30 grams of protein, we put our body into the perfect fat-burning zone. Then, doing a low-intensity workout tells our body that ‘yes, we can shed this weight.'”
Annika explains that many people who opt for things such as high-intensity workouts (HIIT) “never see any progress” because, for one, it’s not sustainable for everyone long-term, and that doing those exercises without things such as protein or, worse, on an empty stomach, “their body is holding onto fat for dear life because they think they’re in trouble.” She admits that this was a “huge mistake” she used to do during her weight loss journey. Annika has now lost 60 pounds in two years.
Kaitlynn (casuallykatiee) tested the 30-30-30 method for 30 days, and her results were astonishing! Besides her acne clearing up, she noticed her abs started to come out and felt “leaner” and “lighter.”
@casuallykatiee they really weren’t lying when they said 30g of protein in the morning would be the biggest game changer. starting every morning with @Kettle & Fire bone broth and an hour long walk is everything #303030 #303030challenge #weightloss #pcosweightloss #hormoneimbalance #kfpartner original sound – xavier
The bottom line
It’s important to understand that the 30-30-30 rule may not be suitable for everyone. Weight loss is complex because each person’s body and needs are unique—what works for one may not be effective for another. What’s sustainable for one individual might not be for someone else.
Hills says, “I recommend folks implement morning protein and exercise when able but not to stress about a rigid routine around it when circumstances make it difficult.”
Fat loss also largely depends on finding balance, not just in your diet but also in your physical activity. It can involve overcoming mental challenges, like lack of motivation, and remembering that off days are completely normal. Consult with your doctor before starting a new diet or exercise routine for best results!
