Gary Brecka breaks down a 30-30-30 weight-loss routine: eat 30g of protein within 30 minutes of waking, then do 30 minutes of low-intensity cardio like treadmill walking at 3.5 mph. Do this for 20 days straight. He says fat burns best during easy cardio, so the timing and intensity maximize fat loss while you can still watch videos or listen to podcasts.
Does 30-30-30 actually work? Yes. What is 30-30-30? It is 30 grams of protein within 30 minutes of waking, followed by 30 minutes of steady-state cardiovascular exercise. Fat is burned at rest and it is burned in low cardiovascular states. Fat is a very inefficient energy source, so we don't just get to tap it by choice. We get to tap it through our physiology. That's cardiovascular exercise where you're walking on a treadmill For me, that's a 5-degree incline at a 3.5-mile-an-hour pace. You should be able to hold a conversation, watch an iPad, listen to a podcast, watch a video or a show. It is not panting and high-intensity exercise. It's steady-state cardiovascular exercise. Try that for 20 days in a row and you will see the pounds come off.
