Nowadays many types of exercises and diet plans are adopted for fitness and weight loss, but recently '12 -3-30' weight loss formula is becoming very popular. It is a simple but effective workout routine, which by following you can speed up your weight loss process in just 7 days. In this article, we will know what this formula is, how it works and what is important to keep in mind to follow it properly.

What is '12 -3-30 'weight loss formula?

'12 -3-30 'is a treadmill workout technology, popularized by American fitness influencer Lauren Girldo. In this, you have to walk on the treadmill in a special way.

The name of this formula is made of its 3 main components:

• 12 – Set the encline (slope) of the treadmill to 12%.
• 3 – Keep the speed of the treadmill 3 mph (about 4.8 km/h).
• 30 – Walk continuously for 30 minutes on this setting.

How does this workout work?

It is a cardio-based workout, which helps to burn more calories in a short time. It puts more pressure on the muscles by walking on high incline, which increases calorie burning and helps in weight loss.

How does this formula reduce weight?

1. More calorie burn – Walking on high incleins has to work harder than a normal walk, which burns more calories.
2. Metabolism boosts – This workout accelerates metabolism, which increases fat burning process.
3. Legs muscles tone – Walking on high incline has a greater effect on the muscles of the feet and glutes (hips), making them strong and tone.
4. Stunction increases – This exercise improves cardiovascular health and helps in increasing the body's stamina.

How to follow '12 -3-30 'weight loss formula?

If you want to adopt this workout, then it is important to take care of some important things.

1. Correct the treadmill setting

• First turn on the treadmill and its Inkline 12% Set on
• To speed 3 mph (4.8 km/h) Keep it on
• Walk at this speed without stopping for 30 minutes.

2. Start slowly

If you are starting and are not ready to walk on high inculin, first start with low inclea and less time.

• First Inkline 6-8% Walk on for 15-20 minutes.
• Slowly it 12% and 30 minutes Increase till

3. Wear the right shoes

• This workout can put pressure on the legs and knees, so wear good grip and cushioning shoes.

4. Stay hydrated

• Sweating will be excessive during continuous running for 30 minutes, so drink sufficient amount of water.

5. Follow the right diet

• Only workouts will not reduce weight, for this the right diet is also necessary.
• Reduce processed food and sugar intake.
• Take food containing protein, healthy fat and fiber.

These changes can be seen in 7 days

If this workout is followed daily, then you can see these changes in a week:

• The body will feel light and more active.
• The rate of calorie burning will increase, which will reduce weight.
• Leg muscles will start getting tone.
• Stamina will improve and cardio health will be better.

Who do not do this workout?

• People who Knees or back pain The problem of, they should consult a doctor before doing this workout.
• High blood pressure patients should take care while doing this.
• If you start feeling dizzy or feeling tired, stop immediately and take some rest.

'12 -3-30 'weight loss formula is a simple but effective workout, which you can lose weight rapidly by following. To adopt this, you do not need any complex exercise, only the right technique and continuity are necessary. If you do it regularly for 7 days and follow the right diet, then you will definitely see its benefits.