Experimented with TikTok's popular '3x3 by 12' health craze for a week - this is my account of the outcomes
The 3x3 by 12 routine, a popular Japanese walking exercise, is gaining traction as a simple yet effective method for weight loss and longevity. This routine focuses on engaging internal and external obliques and waist muscles through alternating ab twists and side reaches.
While delving into this routine, I found myself increasingly mindful of my water intake. As the routine suggests, I aimed to drink one-third of my daily water goal with each 3,000-step walk, and I noticed an increase in my overall water consumption. It's worth mentioning that the article does not provide specific sources for the water intake recommendations, but I found it beneficial to stay hydrated throughout the day.
The routine also encourages consuming 30 grams of protein foods before 12pm. In an effort to meet this goal, I experimented with adding protein-rich foods like scrambled eggs, Greek yogurt with fruit or granola to my breakfast. I found that incorporating protein into my morning meal helped me feel fuller, a welcome change as my breakfasts often lacked this essential nutrient.
However, it's important to note that individual water and protein goals may vary based on personal body and exercise routines. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For fluid intake, the U.S. National Academies of Sciences, Engineering, and Medicine recommend about 15.5 cups (3.7 liters) of fluids a day for men, and about 11.5 cups (2.7 liters) of fluids a day for women.
The 3x3 by 12 routine, popularised by fitness creator Abbie Overturf, has been credited with significantly improving her health and happiness. However, it's essential to remember that Abbie Overturf is not a doctor, and what works for one person may not work for another. Not everyone may find the 3x3 by 12 routine applicable, as some people may already be meeting its requirements.
In conclusion, if you're looking to create a healthier routine, the 3x3 by 12 routine can be a good starting point. It encourages regular exercise, adequate hydration, and protein foods intake, all of which are crucial for overall health. While I didn't strictly adhere to the 30g protein foods rule, I found benefits from adding protein to my breakfast, and I encourage others to consider doing the same. As always, it's important to consult with a healthcare professional before making significant changes to your diet or exercise routine.
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