The Truth About The 12-3-30 WorkoutSo there’s a trending workout on Tick-Tok that caught my attention.
The 12-3-30 workout. Apparently, the hashtag has racked up 400+ million views with all sorts of people sweatin’ it out with this extremely complex treadmill workout. Here’s how it works: #1: Find a treadmill #2: Set the incline for 12 at 3mph and walk for roughly 30 minutes. (Hence the 12-3-30) Many people (and impersonal trainers) claim it’s a slam-dunk for fat-burning. And that it’s a phenomenal way to help beginners get the ball rolling on their fitness goals. Here are a few thoughts on this viral trend: When a complete beginner steps into a gym, they often don’t know where to start. They don’t know if they should hop on the bike… or the step master… or the various weight machines. In addition they are confused about: How many reps should I do to tone up? How long should I rest between sets? That’s where a K.I.S.S.-like workout program (like 12-3-30) can be a godsend because it clears away all the complexity. It allows someone to get busy instead of spinning their wheels and dabbling between different workout routines. So for some people, I have no doubt they can start to get traction on their goals and make rapid progress by going through this routine. And hopefully it inspires them to add additional exercises and movements. On the other hand, this routine may not work well for someone starting at ground zero. This person may struggle to even get 30 minutes of inclined walking. For someone like this they may need to start with a 0-3-30 (zero incline – 3mph – for 30 minutes). Or even a 12-3-15 (15 minutes instead of 30). People eat up these types of viral workouts. Sometimes these programs are uh, less than stellar. Other times they are good enough. And that’s a good thing because it brings greater attention and interest to fitness. And pulls more people in to get started. Rarely are these programs the be-all-end-all. But they can get you moving more. And as long as you adapt the program to your starting point, these can be powerful tools on your fitness journey. Kelan Ern P.S. For more powerful tools to help you on your fitness journey – check out Breakthrough Fitness Strategies – where I share 51+ strategies, tips and insights to gain the mindset and skillset to breakthrough to the next level of fitness.
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World's Oldest Bodybuilder Fitness Secret90-year-old Jim Arrington started hitting the gym as a teenager to get as strong as his favorite superheroes.
70 years later - he’s still gettin’ after it. He invests roughly two hours twice per week at Gold’s Gym in Venice Beach. And he still competes in bodybuilding competitions. Giving him the Guinness World Record title: Oldest pro bodybuilder in the world. In a recent interview, Jim shared one secret to his uncommon level of fitness (and his longevity in the sport): And this lesson applies, whether you’re an aspiring bodybuilder, powerlifter, pickler (pickleball addict) or none of the above. If you simply want to have longevity in fitness – and make the shift to lasting transformation, heed this advice. Here it is: "What works for a person at one time in their life isn't the same. And that's the whole thing about bodybuilding: it's adaption.”- Jim Arrington Reminds me of a timeless fitness quote: Everything works. Some things work better than others. Nothing works forever. It’s the ability to adapt and recognize what worked at one stage of your life (or fitness) will not necessarily work at the next. It may be completely different. And if you’re open and willing to adapt, then you will continue to climb higher. Jim shared a golden example of this with his nutrition. Apparently, he used to eat a ton of beef and slam cartons of milk in order to bulk up. This worked like a charm early in his career, but he found out he had to let go of this approach: "But they lead to inflammation, [so] I changed my diet entirely. I figured if I did that, I could continue training, and I could keep this thing up." This is a mega-lesson for longevity in fitness. Because often people will find something that works (whether it’s a certain diet, certain routine, certain equipment) and then hold on tightly to it like a life raft in the ocean. And won’t let go. But over time, it will have diminishing returns unless they adapt their routine. And if they don’t, many people will get frustrated and think to themselves, This used to work. It should work. But it doesn’t. And that’s where if you let go of the idea of what ‘should’ work and seek out what actually works - you will have the flexibility required to keep adjusting your approach to higher and higher levels of fitness. And this is one reason why Jim is still kickin’ butt, taking names and breaking records where most people his age have virtually stopped exercising altogether. Kelan Ern P.S. I can’t speak for Jim, but many top endurance athletes (including a few Olympians) talk about a fighting spirit that goes beyond willpower, determination and grit for taking their performance to higher levels. This is not something that only a few people are born with. It’s a powerful form of inner strength that you can awaken and call upon when needed. But it is elusive. And few people understand it (it doesn’t even translate well in English). To learn more about it, check out the August 2023 Issue of Mind-Body Breakthroughs. The Mindset that Helped Her Lose 96 PoundsTwo things kicked Melissa Paluch over the edge to make a change.
#1: Her dad recently died of cancer, and she made a promise to him to get healthy (and not struggle with the health problems he did). #2: She discovered something when she went to get a physical before a procedure. She was shocked when her tests came back. They revealed she had high cholesterol… high blood pressure… and diabetes. Her health had gotten to such a point where the surgeon couldn’t do the procedure because they also found out she had sleep apnea on top of it. This was a breaking point for Melissa: ‘This is enough. I need to do something, and clearly, weight is an issue. I’m done feeling unhealthy. I’m done having no energy. I need to finally get on board” - Melissa Paluch At first, she decided to focus more on her weight. So she pulled out her scale and stepped on it 3-4x per day. If it wasn’t moving in the right direction, she’d try to make it up by skipping a meal. She found out quickly that this strategy wasn’t going to work for her. Instead, she threw her scale in the closet and only took it out at the end of the week. She also started to realize that there would inevitably be weight-loss plateaus and that she needed to focus on something else. She decided to focus on non-scale victories as well. So she made a list of these victories such as:
“It started off as a weight-loss journey and then turned into so much more than that.” These non-scale victories are some of the most powerful tools for lasting transformation. They expand your ‘measuring sticks’ for success and show you all the different ways you are making progress on your journey. And something else happens… They expand your belief for what you can do physically. They show you, I can climb several flights of stairs without getting winded… I can run a 5k… I can do a push-up… I can do a pull-up. Sometimes you can’t start there. But you better believe you can work your way up to all those milestones and so much more. If you’re willing to progressively climb and reach for these non-scale victories along the way. Make your list – and start climbing your way to higher and higher levels of athleticism (Whatever that looks like for you) "Remind yourself that you’re worth the hard work it takes to reach your goals," Kelan Ern P.S. Non-scale victories are one of my absolute favorite ways to break through plateaus and climb to higher levels of fitness. For 51 more tips, insights and strategies to help you breakthrough plateaus and keep charging forward on your fitness journey – check out my latest program Breakthrough Fitness Strategies. |
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