Exploring the 3×3 by 12 Health Trend: A Week of Transformation
As a fitness editor, I’ve certainly encountered my fair share of TikTok health trends. From the explosive popularity of the 12-3-30 workout to the quirky yet intriguing concept of “fart walking,” it’s fascinating to see how these trends thrive on social media. However, one trend that’s currently taking the fitness world by storm is the 3×3 by 12 routine. Here’s a breakdown of what this trend involves and my personal journey during a week of trying it out.
What is the 3×3 by 12 Routine?
At its core, the 3×3 by 12 routine is designed to help you hit three specific wellness goals before noon. Popularized by TikTok creator Abbie Overturf, this routine emphasizes accountability and simplicity, aiming to reshape your morning habits for better health. The three components of this regimen are:
- Taking 3,000 steps
- Drinking ⅓ of your daily water goal
- Eating 30 grams of protein
Overturf proclaims that adhering to this structure can lead to a fitter and happier lifestyle. What’s appealing here is its straightforwardness: no need for extensive meal prep or complex workout plans, just achievable targets within a short timeframe.
Customizing Your Goals
Of course, it’s important to recognize that everyone’s water and protein needs vary based on individual factors, such as body weight and activity levels. As a rough guideline, the Recommended Dietary Allowance (RDA) for protein is about 0.8 grams per kilogram of body weight. This translates to roughly 45 grams per day for women and 55 grams for men. Thus, the “30 grams of protein” goal is a flexible target rather than a strict requirement.
My Week on the 3×3 by 12 Routine: What Happened
Curious about the impact of this trend, I decided to dedicate a week to following the 3×3 by 12 routine. Here’s what I learned along the way:
Increased Water Intake
Prior to this challenge, my water consumption was lackluster. I’d sip on a coffee and hardly think about hydration until midday. By prioritizing my water goal first thing in the morning, I found myself reaching for my reusable water bottle more often.
Filling up my Stanley water bottle became a ritual. The U.S. National Academies recommend around 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) for women daily. Incorporating the goal of drinking a third of my target early on not only made me feel more productive but also helped curb my cravings throughout the morning.
A Protein-Packed Breakfast
I often grabbed quick, carbohydrate-heavy breakfasts, leaving me peckish before lunch. This routine was a wake-up call. Adding protein to my first meal was a game changer. Some mornings, I prepared scrambled eggs on toast; other days, I opted for Greek yogurt topped with fruit and granola.
While I didn’t strictly measure to hit the precise 30 grams, incorporating protein consistently helped keep me satisfied longer. It’s a simple change, but as they say, sometimes the best solutions are the simplest ones.
A Stepping Challenge
The requirement of 3,000 steps before noon not only got me moving but also motivated me to rethink my routine. Instead of immediately sitting at my desk, I scheduled morning walks post-daycare drop-off. With my trusty smartwatch tracking my progress, I found myself much more engaged with the physical aspect of my day than previously.
Finding Balance in a Healthier Routine
While the 3×3 by 12 routine may not fit everyone’s schedule or lifestyle, it serves as a solid foundation for constructing healthier habits. For those who struggle to incorporate fitness into their daily lives, these small adjustments in water intake, protein consumption, and physical activity can foster a sense of accomplishment before noon.
This is particularly useful if you’re looking for a low-pressure way to ease into healthier living. The strategy is simple, effective, and can be adjusted to better meet your individual needs.
Engaging with such trends is not just entertaining but provides useful insights into improving our everyday wellness in a manageable manner. If you’re curious about enhancing your routine, perhaps this trend could be the spark you need to ignite those healthier habits!