How to This is the 12-3-30 method with which you can lose weight just by walking

In the same way that strategies are sought through nutrition to lose those extra kilos that have been gained during the summer, some methodology that works and allows us to lower our fat percentage is also sought through training. There are many strategies that are effective, but do not have to be equally efficient. Among these methods, we find one that has become very viral on TikTok, which is the "12-3-30" method. What does it consist of Although it can be done without tape, it is best to do it on one, since the number 12 refers to the fact that the tape must be placed at a 12% incline; the 3 refers to speed, which is 3 miles per hour (4.8 km/h); and, finally, 30 refers to the time we have to be on the treadmill, that is, 30 minutes. Something positive about this methodology is that by increasing the incline, the effort and calories expended during these 30 minutes are greater than if we did it with a 0 incline. Does this mean that it works? It doesn't have to. There is no single training or nutrition methodology that will cause us to lose body fat. It is one thing for more or fewer calories to be spent, and quite another for this increased calorie burning to cause more body fat to be oxidized. What does it depend on then? Whether body fat is lost will also depend on the number of calories we ingest, because no matter how many calories we expend for 30 minutes, one, or two hours, if the calories we have consumed are greater than those we expend throughout the day, there will be no loss of body fat. Even so, this methodology seems very efficient to us, because, in the same amount of time, we are spending more calories than if we went for a walk. What this does is that we reach a caloric deficit more quickly, so if we do this method and combine it with a caloric deficit, we will undoubtedly be able to lose body fat. Let's not forget about this Even so, we must remember that the main goal should not be to lose weight or lose fat at all costs but to improve our body composition. And how is one different from the other? Losing weight or fat is only that the number on the scale goes down, but it does not have to improve our physique. On the other hand, improving body composition is that our percentage of fat decreases and that of muscle mass increases or, in any case, is maintained. This is very important to clarify because many people complain about flab when they lose weight, and this flab can only be combated with one thing, which is strength training. Despite the fact that the "12-3-30" methodology seems very accurate to us because, in addition to spending more calories, we are improving other parameters such as VO2 max, strength training also has to be the main component when we talk about losing body fat. It is not necessary to go to a gym; This type of training can also be done at home with your own body weight, with a dumbbell, and as HIIT which, as with the "12-3-30" methodology, you will also be able to do in a few minutes. If we combine strength training with cardiovascular exercise, we assure you that the result will be more than evident. From Vitónica, we encourage you to exercise again after the summer and achieve your goals. In Vitoria | If you want to increase the size of your calves, try this exercise In Vitoria | Neither ice nor ibuprofen: this is what you should do if you sprain your ankle, according to the experts.