30-30-30 Method
Dhara Lyford
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Remember, too, that more than 30 minutes of low-intensity activity is recommended, whether weight loss is the goal or not. For general health, the Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity and at least two days of muscle strengthening activity each week. For those trying to lose weight, physical activity greater than 225 to 420 minutes per week is recommended, or 200 to 300 minutes for those who have already lost weight and want to maintain. While followers may exercise in addition to the 30 minutes referenced, higher intensity exercise seems to be discouraged, and strength training left out.
Regardless of whether a diet ends up on the dietitians-consider-this-good, -bad, or -ugly list, remember that nutrition, lifestyle and weight loss need to be highly individualized. There is no one perfect program, method or diet out there. As always, it is best to consult with your healthcare provider and registered dietitian.
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Sinead Roberts does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
To lose weight, you need to eat fewer calories than you burn throughout the day. Eating protein first thing in the morning will not directly cause weight loss, but protein is filling. This means it may help you feel fuller and eat fewer calories overall in the day. This is one reason the diet encourages eating protein right after waking.
Now to look at the exercise component of the 30-30-30 method. There are three parts to the workout that we need to think about: its timing first thing in the morning, its steady-state nature and its 30-minute duration.
Kickstart your day with a protein-packed breakfast. Whether it's through eggs, nuts, nut butter, seeds, or protein powders, aim for a substantial intake of 30 grams. To put it in perspective, a single scoop of protein powder typically contains around 20 to 30 grams. It's essential to adhere to the scientific principle that suggests consuming your protein before indulging in other items, like that tempting glass of orange juice.
While incorporating a protein-rich breakfast and engaging in physical activity are generally considered positive health practices, it's crucial to approach the 30-30-30 method with a discerning eye. As with any diet, your unique goals, body composition, and genetics play a factor in how it will affect you. So consult with your physician to ensure it aligns with your individual needs and health profile.
Clayborne cautions that the overall quality of the diet remains crucial, as neglecting this aspect may result in less desirable outcomes. It's essential to maintain a balanced and nutritious diet to maximize the benefits of the 30-30-30 method and support overall well-being.
Finding a solution to this was very hard. I suspect a lot of "dead" hardware just needs to be reset properly. I bought a used Orbi RBR50 and RBS50 to add my existing Orbi netwoerk which I bought new a few years ago. I did the commonly-advised "hold the reset button down until the LED next to it flashes orange". Nope, nope, nope. The right way is called a "30-30-30 reset" and apparently is an industry standard that works on most routers (kind of like holding a PC power button down for four seconds will shut them all off). As follows:
A reset shouldn't be needed if it's new and out of the box from the Mfr. Only a 15 second press is needed for any factory button press. Possible the unit was used prior and was 3rd party resealed to make it look new in box as well. Seen alot of re-sellers repackage items.
Ya, it's not recommended and mostly used on 3rd party FW like DD-WRT. Stock FWs only need 10-15 seconds. I found 15 seconds is fine for Orbi systems. Only 30 seconds is needed for the recovery mode using TFTP.
When I unboxed it from the seller and did the more commonly known reset, all I could do was add the satellite to my network. It then entered into the Config Sync backhaul lockout which I could do nothing with although I could see that the firmware already on it was 2.5.2.4 which was the same as my system.
After you configure the modem for modem mode, you must energy OFF the modem for 1 minute then again on then reset the RBR and stroll via the setup wizard page. I might even ask for extra assist from your ISP about your modem to make sure it's configured efficiently for modem only mode.
If you have white boba, I have a separate post about how to cook white tapioca pearls. While it is very similar, there are some brand-specific differences which could matter if you happened to buy those.
If the silly manufacturers sent you packing with a bag of boba without instructions for some reason, the 30 & 30 method below is a good start, since it worked for most brands of boba I tested, whether it required a slight time reduction, or multiple rounds.
Step 1. In a large pot, boil about ten cups of water for every cup of dried tapioca pearls. For every half a cup of dried boba, it makes about one cup of cooked boba. (Please refrain from rinsing boba before cooking because they may disintegrate)
Step 2. Once you have a rolling boil, add your dried tapioca pearls into the pot and wait for the boba to float. This should take about 30 seconds. Once all the boba float to the top, lower the heat to medium and keep a simmer. Continue to cook for 30 minutes uncovered.
Step 3. After 30 minutes, move the pot off the stove, cover it with a lid, and let it rest for an additional 30 minutes. Then, strain the boba and run them under cold water to remove the excess starch around them.
Step 4. Taste test your boba and see if they have a chewy consistency throughout. While this technique typically works the first time around, if you do find the center is still hard, repeat the 30 & 30 method again until you find your desired texture. Note: the longer boba stays in liquid the softer it will become and may disintegrate eventually.
Step 3. After all the boba floats to the top, lower the heat to medium, cover the pot and cook for an additional two to three minutes. I watch over the pearls throughout this entire time because they cook fairly fast.
Tapioca pearls are very versatile in Asian desserts. Most popularly you can add them in milk tea drinks like hot almond milk tea, taro milk tea, or Thai tea, but they can also be used in traditional desserts, like ch chuối.
Yes, you can use white tapioca pearls (it has different cooking instructions), but I would soak them in sugar syrup or honey after cooking so they taste sweet. Otherwise, white tapioca pearls are fairly unflavored.
Boba and bubble tea are different terms for the same thing. While boba can refer to the actual tapioca pearls, it can also refer to the milk tea drink and bubble tea is just a nickname of the milk tea, too.
Thanks a lot! The quick cooking method worked just right with the tapioca pearls my parents bought, unfortunately the instructions were not translated and I found your website and decided to try. Thanks for sharing!
Mixed/combined with other Darden routines I repeatedly find that 30-30-30 is the driver of strength progression - more so than 30-10-30! Also, I am able to load up leg extension with my old injured knee, which tells me slow reps is beneficial when injured.
Yes. Not for long. I found it rather boring and discovered my attention wandering. Was not good for me. 30-10-30 is a much better routine, and I use it 6 weeks at at time and mix it with other routines.
That is quite common to progress in strength / load with protocols similar to 30-30-30 and super slow and do not show anything meaningful in terms of additional muscle gains. You can find videos of Dr. Doug McGuff of 5-10 years ago when he exercised in that style: he was very strong on many machines, but nothing to brag in terms of muscular development. Many commented that they can hardly believe he is exercising which is a common reaction. He switched to a different type of training recently, and the results (in terms of his physique) are much better.
Why I believe 30-30-30 works for me, may be the occasional shock to the system (once every third workout) and I believe it prepares me for lifting heavier weights - which is then established on the other routines. Also, I like the meditative aspect of 30-30-30, when you really focus on feel during time under tension.
All this should mean the devil lies in the positive portion of these routines. Why is a 10 rep pumpset so much better than a 30 sec positive rep? Is it such a great additional stimulus? Being provocative here.
on the non-reproduceable strength: well, working in the last quarter of MedX Chest Press weight stack is not the same as hauling an old upright piano (made of solid wood) from 9th to 5th floor (by stairs) of the apartment building using just your arms (no straps) . You can compare your strength only on the same basis: same exercise, same exercise tool, same rep cadence, same rests (if any). The faster are your reps, the faster you fatigue (muscle friction increases), so moving slower you postpone the internal friction (plus you can de-load from the muscles by making other muscles help you) and that also allows you to exercise with higher loads.
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