The 12-3-30 workout is a treadmill-based workout routine that claims to boost weight loss and burn calories. The workout on the treadmill involves:<ul><li>Walking at an incline level of 12</li><li>The speed setting of 3 miles per hour</li><li>Lasting 30 minutes</li></ul> The idea is to get your heart rate up without running using the incline setting and a moderately paced walking speed.

The 12-3-30 workout

<ul><li>Improves health as with any form of physical activity.</li><li>May build some lower body muscle. You could build some lower body muscle and increase strength. Walking at an incline activates your hamstrings, quads, glutes, hip, knee, and ankle flexors.</li><li>Increases daily energy expenditure. Each 1% incline grade burns about ten additional calories per mile for a 150-pound person.</li><li>Provides a joint-friendly and low-impact alternative cardiovascular workout.</li></ul>

Benefits of the 12-3-30 workout

<ul><li>The 12-3-30 workout is low-risk for those who are active already. However, ensure you are cleared for basic exercise by your doctor.</li><li>When using a treadmill, attach the safety strap in case of falls. This strap will pull out a key that stops the treadmill if you fall.</li><li>Warm up before the workout by walking at a slower pace and lower incline.</li><li>Never push past pain.</li></ul>

Risks of the 12-3-30 workout

The 12-3-30 workout is popular for a good reason. It is easy to remember and follow. Find out more about potential benefits and how to do it.

Stashed ideas

Why the 12-3-30 Treadmill Workout is Taking Over Your Social Media Feed

From an evolutionary perspective, we only live as long as we need to replace ourselves efficiently. For example:<ul><li>Mice live 2-3 years. They divert most of their resources into reproducing rapidly and little into preserving their bodies.</li><li>Whales live hundreds of years because they're at the top of the food chain and they can live as long as they want. So they breed slowly and build a body that lasts.</li><li>We, as humans, are somewhere in between mice and whales.</li></ul>From a biological perspective, there's no maximum to human lifespan. There's nothing that says biological organisms have to die.

Aging

<ul><li>Diet: Eat healthy food. Don't overeat. Don't become obese</li><li>Exercise: Do aerobic and strength training a few times a week</li><li>Sleep: Get into a constant sleep-wake cycle</li><li>Manage your mental stress</li><li>Don't smoke because it accelerates aging</li></ul>

Tips to slow down aging

<ul><li>Eat a moderate amount of calories and eat during a shorter period during the day. You can do this through intermittent fasting and calorie restriction.</li><li>Eat plenty of leafy greens, such as broccoli, spinach, kale, or Brussels sprouts.</li><li>Reduce fruits that give you a sugar high because spiking your sugar is unhealthy in the long run. High sugar fruits include grapes, cherries, pears, watermelon, and bananas.</li><li>Limit your servings of red meat.</li></ul>

Diet

<ul><li>Fasting is one of oldest ways to improve health. We know it works, but we don't know why. Current research is aimed at figuring out what's optimal and how it works.</li><li>It's been shown that fasting activates some longevity genes, but the research is ongoing, so no recommendations can be made to the general public yet.</li><li>Results from animal studies show it's more important when you eat than what you eat. Mice that ate general food once a day lived longer than mice that ate carefully chosen food 3 times a day. But you want to focus on both — eat good food at the right time.</li></ul>

Research on fasting

It's been proven that exercise extends lifespan. People who exercise regularly have lower risk of major diseases such as heart disease.A basic routine with aerobic and strength training, done a few times a week, is enough. The main goal is for the aerobic training to reduce your heart disease risk, and for the strength training to maintain your hormone levels.However, bear in mind there are diminishing returns to exercise. Over-exercising is detrimental to your health as you wear out your joints.

Exercise

Get into a constant sleep-wake cycle.Results from studies on people who work shifts show that disrupting your sleep-wake cycle accelerates aging and increases your risk of developing certain age-related diseases.

Sleep

Do what works for you and what you enjoy. What's a long life if it's not enjoyable?

TIL diseases show up more often in older people because of aging. It's causation, not correlation 🤯 So if we slow down aging, we decrease the risk for many age-related diseases

David Sinclair is a geneticist at Harvard and author of Lifespan. Please support this podcast by checking out our sponsors: - Onnit: https://lexfridman.com/onnit to get up to 10% off - Clear: https://clearme.com/lexpod and use code LexPod to get 2 months free - National Instruments (NI): https://www.ni.com/perspectives - SimpliSafe: https://simplisafe.com/lex and use code LEX to get a free security camera - Linode: https://linode.com/lex to get $100 free credit EPISODE LINKS: David's Twitter: https://twitter.com/davidasinclair David's Website: https://lifespanbook.com PODCAST INFO: Podcast website: https://lexfridman.com/podcast Apple Podcasts: https://apple.co/2lwqZIr Spotify: https://spoti.fi/2nEwCF8 RSS: https://lexfridman.com/feed/podcast/ Full episodes playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOdP_8GztsuKi9nrraNbKKp4 Clips playlist: https://www.youtube.com/playlist?list=PLrAXtmErZgOeciFP3CBCIEElOJeitOr41 OUTLINE: 0:00 - Introduction 1:34 - Staying young at heart 5:30 - Bringing people back to life 11:05 - Wearables and tracking health data 20:18 - How to solve aging 30:22 - Why do we age? 35:50 - Genetic reset switch that reverses aging 38:20 - AI in biology 40:52 - Health data 48:58 - Fasting 56:29 - Diet 1:04:40 - Exercise 1:10:01 - Sleep 1:18:29 - Data 1:24:00 - Extending lifespan 1:26:42 - Immortality 1:32:28 - Denial of death 1:35:45 - Meaning of life without death SOCIAL: - Twitter: https://twitter.com/lexfridman - LinkedIn: https://www.linkedin.com/in/lexfridman - Facebook: https://www.facebook.com/lexfridman - Instagram: https://www.instagram.com/lexfridman - Medium: https://medium.com/@lexfridman - Reddit: https://reddit.com/r/lexfridman - Support on Patreon: https://www.patreon.com/lexfridman

Live long and prosper

David Sinclair: Extending the Human Lifespan Beyond 100 Years | Lex Fridman Podcast #189

No matter of your training levels nutrition will usually be the same with the main thing being Total caloric intakeYou know the drill be in a caloric surplus if you want to gain muscle and a deficit if you want to lose fatBe between 0.7-1g of protein per day for maximum gains

Nutrition 

I’m your first years of training you should be able to put on a good amount of weight and muscle Techniques: Learn about proper techniques and full range of motions controlling the motion and breathing properly Linear Progressions: Pick primary exercises and then add weight to it with every week with the same amount of rep Proximity to Failure: You should be at the point where you can’t lift anymore at the end of a set

Beginner Training Advice 

Progressive overload: You quickly learn that you can’t simply add more weight, it won’t be as linear so you implement Rep overload adding one rep Rotating Exercises: Don’t do the same exercises day in and out rather mix it up and target different parts of the muscle group

Intermediate Training Advicd

Specialization: Dedicate a set period of time and blast them with more volume to target those muscles for growth Intensity Techniques: Drop sets, Myoreps and Eccentric-Accetilated Reps. These techniques can help grow your muscles just be careful not to overdo them Experiment with training techniques: Try hitting each body part for 2 a week.

Advanced Training Advice 

How to continue growing your muscles to reach maximum strength 

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience. Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ Get my Ultimate Guide To Body Recomposition here: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ All my science-based training programs: http://jeffnippard.com ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ Use discount code JEFF to save 10% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: http://rise.ca/jeff ------------------------------- 0:00 Intro 1:12 Nutrition for muscle growth 2:30 Beginner Training (1-2 years) 4:36 Intermediate Training (1-5 years) 7:55 Advanced Training (4-5 + years) ------------------------------- Sources: Rates of muscle gain: https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential Muscular potential for women: https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 Daily protein intake: https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/26960445/ Dropsets: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/ https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth Myoreps: https://www.barbellmedicine.com/blog/myo-reps/ Eccentric stuff: https://pubmed.ncbi.nlm.nih.gov/18981046/ https://pubmed.ncbi.nlm.nih.gov/27647157/ Training Frequency: https://www.strongerbyscience.com/frequency-muscle/ Specialization Phases and Volume: https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/ https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/ ------------------------------ Music: Bankrupt Beats: https://www.youtube.com/watch?v=qEXpYkT8YS8 Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/ Written by Jeff Nippard Edited by PictureFit & Jeff Nippard ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast ------------------------------- About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). ------------------------------- Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How To Keep Making Gains At Every Training Level (Simply Explained)

You don't need to spend thousands of dollars to get a good workout. However, finding the time to go to the gym can be difficult and stressful. Studies show that the best way to lose weight and burn fat is using an exercise routine that incorporates multiple muscle groups and spike your heart rate. If you want to burn fat and lose weight in a short time, try resistance training.

Working out at home

This seven move, full-body resistance workout requires some extra resistance. Instead of hand weights,  you can use a can of baked beans or coconut cream, a pile of books or a basket of washing. 1. Alternating lunge and press2. Squat curl and press3. V-sit overhead boxing4. Row and press (left side)5. Row and press (right side)6. Front raise into side raise7. Running arms

Full body resistance workout

For this workout, you'll need a baby or and other cute resistance you have at home. Do each of these seven exercises for 30 seconds each, and repeat the sequence four times. <ol><li>Reverse lunge (right side)</li><li>Reverse lunge (left side)</li><li>Squat and press</li><li>Kneeling push up and kiss</li><li>Plank</li><li>Sit up</li><li>Baby kayaks</li></ol>

Home resistance workout with baby

<ol><li>Burpees</li><li>Jump squats</li><li>Split lunge jumps</li><li>Push-ups</li><li>Mountain climbers</li><li>Plank up-downs</li><li>Bicycle cruches</li></ol>

Fat burning HIIT in 7 moves without equipment

<ol><li>Mat jumps (side to side)</li><li>Mountain Climbers</li><li>Squat Jumps</li><li>Box & Jump</li><li>Split Lunge jumps</li><li>Ducking Squats</li><li>Burpees</li></ol>

Fat-burner routine

<ol><li>Swing Sit-Ups</li><li>Toe Taps</li><li>Kneeling Plank</li><li>Lying Leg Raise – Left Side</li><li>Lying Leg Raise – Right Side</li><li>Supported V Sit</li><li>Alternating Kneeling Shoulder Touches</li></ol> Beginners can start by doing 30 second of each of the seven exercises with 30 seconds rest between each exercise. As you become stronger, work your way up until you can do a minute of each exercise.

Home workout to tone your abs

<ol><li>Squats (20 reps)</li><li>Forward-back lunges (10 reps each leg forward and back)</li><li>Calf raises (20)</li><li>Static lunge (10 each leg)</li><li>Squat Jumps (10)</li><li>Side lunges (10 each leg)</li><li>Side Leg Raises (10 each leg)</li><li>Repeat 3-4 times</li></ol>

Home workout to tone your legs

<ol><li>Renegade row (10 reps each side, 20 in total)</li><li>Push-ups (20 reps)</li><li>Curl & Press (20 reps)</li><li>Arm Curls (20 reps)</li><li>Overhead tricep extension (20 reps)</li><li>Lat raise (20 reps)</li><li>Side Plank with Resistance (hold 30 seconds each side)</li></ol>

Home workout to tone your upper body

Multiple workout exercises you can do at home.

How to Exercise at Home Without Equipment – 28 By Sam Wood

<ul><li>If you’re not seeing progress, the best program is the one you’re not doing! Example: if you usually train low weights and high reps, start training with heavy weights and fewer reps</li><li>A guaranteed way to break through the training plateau: Don’t change your routine – just manipulate reps and rest period</li><li>For any program, stay consistent for 3-6 weeks then manipulate sets, reps, tempo, rest to trigger new adaptation</li><li>Train each body part 9-18 sets per week and keep sets between 1-30 reps depending on the goal</li><li>Don’t shortchange rest periods! Rest is as important as reps and sets</li></ul>

Podcast: Key Takeaways

<ul><li>Programming is what will make or break your progress</li><li>A lot of programs are just a bunch of exercises and aren’t designed for a specific outcome like training</li><li>Training programs are designed to build strength, make you faster, lose body fat, etc.</li><li>Exercise programs designed for the general population are just exercises to get you moving and people will see results short term because some movement is always better than no movement at all</li></ul>

Exercise Versus Training

A set is a specified period of time you’re doing an exercise<ul><li>Defining sets helps you define reps, rounds, volume</li><li>Multiple sets will lead to greater improvement compared to a single set</li></ul>Sweet spot: 9-18 sets per body part, per week<ul><li>There’s an upper limit of what you can tolerate – and a sweet spot of what will give you the best results – maybe you can do 18 sets but 14 will give you great results</li><li>The goal is the do as few sets as you can get away with to elicit results</li></ul>

Defining A Set

The fitness level and genetic potential of an individual plays a role in the number of sets neededTwo approaches to try:<ol><li>Fewer sets with more exercises </li><li>More sets with fewer exercises</li></ol>It’s important to practice lifts and improve movements  Stay consistent with the set range for 3-4 weeks, assess progress, then try another route

Two Approaches To Try

Superset: two exercises together with no rest<ul><li>Supersets can be the same body part or opposing body part</li><li>Supersets work particularly well when cutting calories and will use lighter weights</li></ul>Drop set: finish a set at a particular weight then drop weight and hit the next set with no rest

A Superset And A Drop Set

Rep: one full completion of an exercise<ul><li>Reps get the muscle to move with resistance and send muscle-building stimulus</li><li>For strength building, stay between 1-30 reps – anything higher becomes more cardio like</li><li>Working with higher reps elicits a different response from the body than lower reps</li></ul>Higher reps: weight is lighter, controlling breathing, squeezing at the top,Lower reps: weight is much heavier, bracing, holding breath, driving with CNS<ul><li>All rep ranges build muscle and burn calories</li><li>Vary rep ranges every 3-4 weeks to keep body adapting and changing  </li></ul>

The Rep

<ul><li>Your body gets used to working at a certain tempo but it’s important to manipulate</li><li>Tempo plays a huge factor with reps: when lifting heavy it’s faster, move explosive tempo; when going for a pump it’s slower, more controlled</li><li>Each variable of tempo can be manipulated depending on your goal</li><li>Get the mechanics of the movement then alter the tempo and have fun with it</li><li>Adjust the weights according to the tempo you are working with</li></ul>

The Tempo

Without rest, the body uses energy that encourages endurance and stamina instead of muscle and you’re basically doing cardio with weights<ul><li>Resting allows the body to replenish energy – the body needs to go through a specific energy change</li><li>Rest should be 30 seconds – 3 minutes depending on the goal</li><li>Same rules apply: change up lengths of rest periods</li><li>Active rest: stretch between sets if you absolutely can’t sit still</li><li>A guaranteed way to break through training plateau – Don’t change your routine – just manipulate reps and rest period</li></ul>

The Importance Of Rest

In this episode Sal, Adam & Justin lay out everything you need to know about sets, reps, tempo, and rest period.  Sets, reps and rest periods: The nuts and bolts of exercise programming. (2:51) Understanding the difference between exercising and training. (5:51)  Sets.    Defining what it is and the proper dose per week. (8:10) Mind Pump’s thoughts on German Volume Training. (13:27) The value of supersets. (18:02) The dos and don’ts. (19:18)    Reps.    Defining what a rep is and what is the best range? (21:10) The various tempo schemes and how to manipulate them in your exercise programming. (29:13) Is there value in loose, forced, and partial reps? (35:19)   Rest Periods.   Why the rest is as important as the active part of the workout. (37:42) What is the ideal rest period? (40:02)   A guaranteed way to break through your training plateau. (43:30)  Related Links/Products Mentioned  August Promotion: MAPS Strong and MAPS Powerlift 50% off!  **Promo code “AUGUSTSPECIAL” at checkout** Visit Drink LMNT for an exclusive offer for Mind Pump listeners!  German Volume Training: Benefits, Exercise Plan, and More  Why You Need to Mix Rep Ranges After Periods of Training – Mind Pump Blog  How To Use Supersets For Maximum Muscle Gain – Mind Pump Blog  Which Is Better: Low Reps Or High Reps? - Mind Pump Blog MAPS Fitness Anabolic | Muscle Adaptation Programming System Why Your Tempo Matters When You Workout! - Mind Pump TV  How Phasing Your Workouts Leads to Consistent Plateau Free Workouts  Mind Pump #945: The Best Rest Periods For Muscle Gain & Fat Loss  Mind Pump Podcast – YouTube Mind Pump Free Resources  People Mentioned  Stan “Rhino” Efferding – CSCS (@stanefferding)  Instagram 

Why the 12-3-30 Treadmill Workout is Taking Over Your Social Media Feed

David Sinclair: Extending the Human Lifespan Beyond 100 Years | Lex Fridman Podcast #189

How To Keep Making Gains At Every Training Level (Simply Explained)

How to Exercise at Home Without Equipment – 28 By Sam Wood

Everything You Need to Know About Sets, Reps & Rest Periods

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