Exercise 12-3-30 helps American teacher lose 10 kg

By walking on the treadmill for 30 minutes a day, Alexis Garcia lost weight, slept better, and brought her triglycerides back to normal.

An elementary school music teacher, Alexis, 40, walked and ate healthily during the summer, losing 10 to 15 pounds before the next school year started.

But last summer, she started graduate school and didn't have much time to focus on her health.

“When I saw a picture of myself in July, I felt unhappy. I wanted to be healthy and feel more confident,” she said.

Additionally, in 2022, Alexis discovered that she had high triglycerides, which put her at risk for heart disease. She was concerned because a family member had suffered a heart attack at the same age. After doing research and discovering that losing weight could bring her triglycerides back to normal, Alexis looked for a strategy that would work for her.

It's a 12-3-30 treadmill workout.

Alexis learned about the 12-3-30 workout trend through TikTok. In it, participants walk on a treadmill at a 12 percent incline at 3 miles per hour for 30 minutes. It's a popular workout for people looking for a workout plan that will help them lose weight without taking up a lot of time.

Alexis started working out five times a week, Monday through Friday, at a gym after work near her home.

“I used to think that if I didn’t work out for at least an hour straight, it wouldn’t help. But now I only work out for 30 minutes a day and I’ve lost 23 pounds since the end of July,” she shared.

Alexis used to make excuses not to exercise, but now she heads straight to the gym after work. She often listens to music or watches TV while she works out, so the time doesn't feel like it's passing.

“Thirty minutes really goes by quickly. And I still have time and energy to work from home,” she said.

At first, Alexis had to adjust her workouts to suit her. The first week, she only went at a 1% incline. Each week, she added another 1%, until she reached 12%. According to Alexis, the workout was easy until she reached a 5% incline.

“That first day of the week and from that week on, every time I tilted 1% I found it challenging,” she said.

Along with the 12-3-30 workout, Alexis changed her diet. She started following the Weight Watcher eating plan - an American company that specializes in providing products and services to support weight loss.

By walking on a treadmill for 30 minutes every day, Alexis Garcia (USA) lost weight and slept better. Photo: Today

Here's what Alexis eats on a typical day:

• Breakfast: Mashed avocado and egg toast.
• Lunch: Salad or frozen dinner.
• Dinner: Seafood and vegetables.
• Snacks: Fruit and chocolate bars

Although she admits to having a sweet tooth and still indulges in it occasionally, she doesn't eat as much bread and pasta as she used to.

“I try to be pretty strict during the week, then relax on the weekends, especially on Sundays when I have lunch with my family,” she says. So far, Alexis hasn’t felt deprived by the regimen.

In addition to her weight, Alexis has noticed other gains. Among them, she discovered that regular exercise boosts her energy.

"As a music teacher, I have to dance a lot. The last few years, I've been exhausted from trying to keep up with the kids. This year I've been able to dance with them, and I find it so much fun," she said.

Along the way, she noticed her triglycerides were back to normal, her clothes fit better, and she slept better.

“I go to bed around 10 and wake up at 6 every day, even on weekends. And I feel so rested, even if it’s 6 a.m. on a Saturday. I still feel like I’ve gotten as much rest as I need,” she shares.

Khanh Linh (According to Today )

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