4-30-10 Method for Weight Loss: A Balanced Approach to Fitness

The weight loss industry has expanded exponentially over the past decade. From the rise of social media, fitness influencers, and the ever-growing supplement market, every week there is a new fitness trend that magically helps you build muscle and burn fat in record time.

However, many of these are nothing more than severely restrictive diets dressed up in fancy marketing nonsense. While they lead to weight loss, they are often unsustainable leading to weight regain.

That is why we are going to discuss the 4 30 10 method. From the outside, it sounds like another fad diet, but we assure you it is a fancy name for a simple evidence-based training system that has been getting people amazing results for decades.

This article discusses the 4 30 10 method. We cover the science behind the method, and the key benefits, pitfalls, and how to start using it to lose weight safely.

What Is the 4 30 10 Method?

The 4 30 10 method refers to performing four strength training sessions per week, 30 grams of protein each meal, and walking 10,000 steps daily. These key elements to successful weight loss, help to build muscle, increase metabolism, and burn body fat.

While it may seem simple, it works, with fitness professionals following these methods to get their clients incredible results. Why is this so effective?

Below we explore the science behind strength training, protein intake, and 10,000 steps per day to show you why this is so effective.

4 Strength Training Session Per Week

Strength training is an important part of weight loss. Like all forms of exercise, resistance training burns energy, however, it is the post-training effects that are remarkable.

Resistance training can increase lean muscle mass leading to increased resting energy expenditure, which is the energy we burn through bodily function. Additionally, resistance training sessions temporarily increase metabolism for up to 72 hours post-workout.

Performing four resistance training sessions per week is chosen as it allows you to continuously increase energy expenditure, which results in a major boost to your fat-burning potential.

30 Grams of Protein Each Meal

Adequate protein intake is vital during the weight loss process. Protein is one of our key macronutrients and has many roles in the body including cell structure, hormone regulation, and immune function.

On top of this, it has the incredible ability to improve satiety, increase metabolism, and preserve and build lean muscle mass. As mentioned, lean muscle has a greater resting energy expenditure. Preserving or increasing muscle mass can maintain an elevated rate of energy consumption.

Furthermore, protein has a greater thermogenic effect, where the body burns energy to create heat. Combine this with its capacity to improve fullness, reduce hunger, and snacking between meals, helping you to stay within your calorie limit.

This creates a powerful swing, improving satiety, while increasing energy expenditure, resulting in greater fat-burning potential.

The recommended daily intake of protein is approximately 1.2–1.6g per kilogram of body weight, consumed as 30 grams each meal. This helps you hit your protein goals while maintaining fullness and increasing energy expenditure.

10,000 Steps Per Day

Walking is one of the most effective forms of exercise. It is a low-impact form of aerobic exercise that can preserve muscle mass, bone mass, and joint health while burning additional calories.

Most importantly, it is incredible for burning fat.), with long duration at a lower speed being shown to promote greater fat loss. This provides an easy and effective way of maintaining a healthy weight, reducing the risk of chronic illnesses including cardiovascular disease, type 2 diabetes, and cancer.

Hitting 10,000 steps per day helps to incidentally burn calories, subsequently reducing the risk of chronic illness and preserving bone and muscle mass. This leads to greater fat loss and better health outcomes.

Benefits of the 4 30 10 Method

The 4 30 10 method is based on traditional fat loss principles that come with amazing benefits, including increased bone density, muscle mass, and fat-burning potential. All this while being suitable for all fitness levels. Below we discuss each benefit to show you just how powerful this method can be.

Adaptable for All Fitness Levels

The 4 30 10 method is not a training style or fad method, but a range of effective, simple principles for weight loss.

Principles such as weekly resistance training, eating 30 grams of protein each meal, and 10,000 steps per day apply to all fitness levels. That is why fitness professionals have been using them for decades to get their clients, from beginners to advanced gym goers incredible results.

Increase Muscle Mass

The 4 30 10 method is amazing for increasing muscle mass. Building and developing muscle mass is achieved by progressive overloading muscle mass. This is done by increasing resistance, sets, repetitions, volume, and intensity.

The four days of resistance training increase training volume, preserving and promoting muscle growth. Performing four sessions each week increases the total number of sets and repetitions for each muscle group, which increases muscle mass.

During a calorie deficit, individuals can experience a loss of muscle mass, impairing strength, function, and metabolism. Performing resistance training sessions alongside consuming 30 grams of protein each meal will help preserve muscle mass and metabolism, leading to greater weight loss.

Maintain Bone Health

Performing the 4 30 10 method can help maintain bone health. The bone formation and regeneration process is determined by mechanical strain from muscle contractions, gravity, and impact loading.

Poor bone health can increase the risk of osteoporosis, negatively impacting quality of life. People with decreased bone mineral density can suffer from weakness, loss of function, frailty, and increased risk of falls.

The resistance training and walking components of the 4 30 10 method can apply mechanical strain through gravity and muscular contraction. Each time walking and lifting weights promotes bone growth. This helps to strengthen and preserve bone mineral density, improving function and quality of life.

Effective for Fat Burning

The 4 30 10 method is excellent for burning fat. Fat burning requires a calorie deficit, which is consuming fewer calories than we burn daily.

As mentioned, resistance training and walking are incredible for burning calories. Resistance training boosts energy expenditure for up to 72 hours, and when it is done four days per week, we can enter into a prolonged state of increased metabolism.

Combining these factors with a high protein, nutrient-dense diet, and calorie deficit can dramatically increase fat-burning potential.

Combines Simplicity with Efficiency

What makes the 4 30 10 method is its simplicity and efficiency. A major determining factor of successful exercise and weight loss programs is adherence. Resistance training and weight loss can have rapid results, however, the best results come from prolonged training periods and correct nutrition. The longer programs are performed the greater the chance of achieving our goals.

The 4 30 10 method provides loose nutrition and resistance training guidelines that remove barriers and distractions to weight loss, allowing for greater freedom and training. It provides a structure that helps people form healthy habits without strict routines, complicated exercise, and restrictive diets.

This simplicity of exercise and nutrition is helpful during weight loss plateaus or times of low motivation. It highlights simple and effective actionable tasks that keep you pushing in the right direction.

Getting Started with the 4 30 10 Method

Before you begin the 4 30 10 method certain steps can be taken to ensure long-term success, including designing your workout routine and goal setting. Below we discuss each to help guide you throughout your weight loss journey, start to finish.

Goal Setting

Before you begin training, scheduling, and programming your weight loss workout you must set goals.

To do this, we recommend using the SMART method, which stands for Specific, Measurable, Achievable, Relevant, and Time-Bound.

For example, say you want to lose 8 kilograms before your brother's wedding. It is 12 weeks away.

• Specific — Lose 8 kilograms for your brother's wedding.
• Measurable — Scales weight, measurements, dress sizes.
• Achievable — Healthy weight loss of 0.5–1 kg per week over 12 weeks.
• Relevant — Weight loss for an upcoming event.
• Time-Bound — 12 weeks until the wedding.

This outline provides a clear goal to aim for during the 4 30 10 method. Weight loss takes time and it can be easy to get discouraged and sidetracked during the process. Having clear goals can help you focus on your goals and stick to your plan, helping you achieve great results.

Track Your Progress

Tracking progress is an essential part of the weight loss journey. While it can be tempting to wing it and guess how much weight you have lost, it won't paint an accurate picture of your weight loss journey, making it difficult to recall your progress.

Tracking progress by recording scale weight, measurements, clothing sizes, and energy levels provides reliable data for future reference. It can keep you aligned with your goals and help you look back at your achievements, spurring you on to your next major milestone.

Before you begin training, we recommend recording baselines for the following measurements:

• Scale weight
• Measurements (shoulders, chest, arms, navel, hips, thighs, calves)
• Pictures (front and side in the same light)
• Pants, shirt, or dress size
• Fitness level (cardio or weight lifting milestone)
• Energy levels

After these baselines, measure as needed. We recommend recording progress every two weeks for shorter goals. However, if it is a longer-term goal, this can be stretched to monthly.

Designing Your Weekly Routine

Designing your weekly routine can make or break your weight loss progress. That is why you need to design your weekly routine to match your goals and schedule.

Choosing Workouts to Match Your Goals

Selecting your workout to match your goals can increase your chances of reaching your goal. However, before we begin, we preface that nutrition is the most important component for achieving your goals. For weight loss, you will need to have a calorie deficit. To maintain weight a balanced calorie intake is required and to gain muscle a calorie surplus is required.

• Weight Loss — Beyond nutrition, performing additional walking sessions alongside your designated 10,000 steps can help increase energy expenditure. These are moderate intensity, which makes them easy to perform. However, if you want to up the ante consider performing high-intensity interval training (HIIT) sessions. These are great for increasing exercise capacity, aerobic endurance, and burning fat.
• Muscle Growth — Performing four resistance training sessions per week will build muscle mass. During these sessions, perform each exercise for 3–4 sets for 8–12 repetitions of 60–80% of your one repetition maximum (1RM), this is the maximum amount of weight you can lift for repetition with the correct technique.
• Increase Strength — Perform a combination of heavy resistance exercises for 4–6 sets for 1–5 repetitions at 80–100% of your 1RM. These can be large compound lifts such as squats, deadlifts, and bench presses.

Fits Your Schedule

Four resistance training sessions a week may not sound like much, but trying to fit them within your current schedule can be challenging as work, social, and family commitments can interfere.

Designing a realistic schedule improves your chances of getting to the gym and training adherence. If time is limited, we recommend trying 30-minute resistance training workouts with shorter rest periods. This will increase training intensity while allowing you to fit in a great workout.

Setting Realistic Fitness Targets

Setting realistic and achievable targets is essential. As mentioned, planning multiple exercise sessions each week can be exciting, however, when you fail to make a session, it can be discouraging which can derail your training programs.

Setting realistic targets such as shorter training sessions, achievable goals, and schedules to fit around external commitments will help you adhere to your program.  This helps you establish a healthy training routine, resulting in fewer disruptions and better results.

Adjusting for Beginner or Advanced Levels

One of the best things about the 4 30 10 method is accessibility and adaptability. While the pillars of resistance training, protein intake, and walking form the foundation of the method, all other elements can be modified to meet our preferences and experience levels.

There are several ways to adjust the method to suit experience levels. For example, the four resistance training sessions per week can be challenging for beginners, however, this does not mean we have to perform at a high intensity each session.

Sessions can alternate between heavy high-intensity sessions to low-intensity sessions that focus on improving technique and getting moving. Additionally, sessions can be shorter in duration and have fewer total sets. This will reduce demand on the body.

Meanwhile, advanced-level participants can increase the number of working sets, perform at a high intensity each session, and split routine workouts that target different body parts.

Below, we present the was each to show you how to adjust your programming for different experience levels.

Beginner Adjustments

• Alternate heavy, high-intensity sessions with low-intensity resistance training sessions.
• Reduce the number of exercises
• Reduce the total number of working sets (perform 2–3 sets instead of 3–4 sets)
• Keep workout time below 30 minutes

Advanced Adjustments

• Perform resistance training sessions at a high-intensity
• Perform eight to ten exercises for 3–4 sets.
• Apply 30 second rest time between sets
• Perform split routines to allow for more time for each muscle group.
• Add HIIT or cardio after each session.

Common Pitfalls to Avoid‍

The 4 30 10 method certainly is effective, providing general guidelines to lose weight and improve health. However, this doesn’t mean it won’t come without its pitfalls. Below, we discuss common mistakes when doing the 4 30 10 method.

Overexertion and Lack of Rest

One of the biggest traps many fall into is over-exercising and lack of rest. The four days per week resistance training schedule can feel great, leading to positive physical changes and elevated energy levels. However, frequent resistance training sessions without adequate rest can result in over-exertion.

To remedy this, we recommend replacing a resistance training session with a recovery session every three to four weeks. Additionally, deload weeks can be performed every four to six weeks. This is when you perform the same workout at the same intensity with 50% less weight. This helps to consolidate movement techniques while resting muscles, joints, and connective tissue.

We recommend 24–72 hours of rest between each workout. This provides enough time for the body to replenish energy stores, and repair damaged muscle tissue. These methods combined will reduce fatigue and the risk of injury, leading to greater adherence.

Poor Nutrition

Poor nutrition is another mistake that is often seen during the 4 30 10 method. When people start they understand the importance of resistance training, protein intake, and walking, however, no clear outline is presented for nutritional information such as complex carbohydrates, healthy fats, and recommended calorie intakes.

For example, a calorie deficit is essential for losing weight. However, when only protein intake is monitored, it can lead to excessive calorie consumption, exceeding the daily limits, leading to weight gain.

Regardless of your goals, we recommend monitoring your daily calorie intake and macronutrients. This ensures hit your protein, carbohydrate, and fat targets while sticking to your calorie limit.

Ignoring Proper Form and Technique

Poor technique is a common pitfall that can disrupt your training. Resistance training uses complex compound and isolation exercises to increase muscle mass. However, when exercises are not performed with the correct technique, it can place unwanted stress on muscles and joints leading to injury.

The correct technique enables you to overload target muscles safely. Furthermore, performing resistance training exercises with consistent intensity can improve proprioception; our body’s awareness of itself in space. This leads to greater control and reduced injury risk.

If you are a beginner we recommend speaking to a fitness professional. They will teach you the correct technique and answer any questions regarding resistance training.

Recap: 4-30-10 Method for Weight Loss

The 4 30 10 method is an incredible tool for losing weight. Based on evidence-based guidelines, it provides simple, actionable steps for achieving your health and fitness goals.

While many weight loss programs use complex routines and restrictive diets, the 4 30 10 methods offer flexibility to suit your needs. This is why it is incredible for:

• Increasing muscle mass
• Preserving bone density
• Burning fat
• Any fitness level

To get started remember to:

• Set SMART goals
• Track progress
• Align it with your schedule
• Customize it to suit your fitness level

There are many ways to perform the 4 30 10 method. Customizing it to meet your requirements, training style, and preferences can improve adherence, leading to sustainable weight loss for long-term success.

‍