Jim’s a good sport and humors all my silly questions, no matter how many times he has to respond with “No, I don’t think I could successfully wrestle a bear.”
“But what if it was a small bear?” -Paul
Before we dive into Jim’s insights, 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.
Intriguing.
So I asked Jim, “What’s your take on this?”
Here’s what Jim shared:
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.
#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 that you find to be 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.
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!
Alright, I think that wraps it up for now.
I’m off to ask Jim how he’d fare against an alligator.
-Paul
PS: I’m not the only one who gets to fire off fitness questions at an expert.
Our clients in the coaching program get that privilege too!
(Although there are probably a lot fewer “coach versus a wild animal” type inquiries.)
If you’re curious about our program, schedule a chat with our team right here:
Do you find your grip a limiting factor in the gym (I see you chin-ups and deadlifts)?
Or in everyday life (looking at you, pickle jars)?
If so, don’t worry! We’ve got a handle on this (pun 100% intended).
As the lead trainer of our 1-on-1 Online Coaching Program, I’m going to outline a number of helpful, handy (sigh) stretches and exercises to help eliminate pain and build you some powerful, useful hands and a strong grip.
Now, it goes without saying that the hands and forearms are anatomically complicated areas.
I am also not your mother, or your doctor. If anything in the article below causes pain, or your pain is not alleviated by these stretches – call in the pros!
See a physical therapist or sports massage practitioner.
Want to get strong like these LEGO lifters but don’t how to start?
In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.
These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.
By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.
Grab it free when you join the Rebellion by putting your email in the box below.
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!
It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!
If you’re ready, click the sections below to get right into the action:
I know what it’s like to hate exercise, and ALSO want to lose weight and see results. Ugh.
We’ve built an entire company and community around helping people overcome these obstacles – our Online Coaching Program helps people find exercises they love, and also how to make the right nutritional choices.
We are all on a unique journey and we’d love to help you with yours!
Or maybe you just don’t quite have the strength yet to hoist yourself up?
Either way, no problem!
We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program with “no-bar pull-ups.” Today, we’ll show you all these tried and trusted workarounds.
By the way, all of these pull-up alternatives can be done in our sweet new app. Why not learn how to lift yourself up (even without any equipment) while you build your very own superhero?
You can test drive it for free (no credit card needed) right here:
Rowing classes are everywhere. It’s easy to find professional and Olympic athletes hyping up the machine’s ability to provide a full-body workout.
All fine and good…but how do you actually use the thing?
Well, my friend, you’ve come to the right place to find out.
Many clients in our Online Coaching Program tell us they want to start rowing, but they don’t know how. Today, we’ll explain how we get them going with row machine workouts.
Today, you’re gonna learn the importance of warming up, and how to warm up with specific video routines…because I’m a nice person.
This is so critical for training safely that whenever we design a workout for our coaching clients, it always starts with a proper warm-up. So I’m excited to share these warm-up tips and tricks with you too.
In this guide, we’ll cover the following (click to go to that section):
This stuff is so important because getting injured sucks.
And every single day I watch people wander into the gym, immediately lie down on a bench, and start cranking out their workout with a heavyweight within seconds.
This makes me weep for humanity.
These people are just WAITING to get injured. They’re essentially playing with dynamite (also not recommended).
So you’re reading the right article.
Also, if you’re interested in a program that tells you exactly how to warm up and work out, you may like our new app!
Nerd Fitness Journey will set you on an adventure that will tell you exactly when to workout, when to warm up, and when you should rest. No guesswork needed.
I get multiple emails and messages per day asking:
“Steve, what should I do for a workout?”
Well, partner, today is your lucky day.
I’m gonna help build you a custom workout program, step-by-step!
After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc.
Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.
Now, if you’re somebody that wants to skip all of that, and JUST want to be told what exactly to do:
We build customized workouts for our Online Coaching Clientsand would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.
Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!
We’ve also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction.
You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
OKAY! Are you ready to start building your own routine and want to know how it’s done?
So you want to lose weight and get in shape, but don’t want to leave your house?
Well, as your fitness Yoda, I will teach you a great bodyweight workout routine that you can do ANYWHERE: In your living room, at a park, or in a galaxy far, far away…
These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today!
Let’s dig into the different parts of this workout and get to the action:
