Get “Snatched and Strong” with the 3-2-8 Method

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    TikTok has introduced us to a slew of dubious fitness practices. 3-2-8.

    So when the 3-2-8 Pilates method began to take over our FYP, we were intrigued, but we proceeded with caution. Another unsustainable, harmful fitness trend is the LAST thing we need.

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    Fortunately, this strategy is not one of them.

    It offers a balanced approach to exercise and, unlike another numerically-based TikTok workout, does not necessitate the use of a treadmill or other training machine.

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    Natalie Rose, a Pilates and barre instructor, devised the 3-2-8 approach, which she claims “will leave you feeling snatched and strong” with visible results in just three months.

    It’s just a basic formula for organising your exercises throughout the week: Three days of weight training, two days of Pilates or barre, and 8,000 steps each day. This well-rounded strategy helps to prevent overtraining and burnout.

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    It also pushes you to include new workout techniques into your regimen, something we can all benefit from.

    Let’s go out each of the objectives:

    3 strength training sessions per week

    No, you don’t have to pick up a barbell and start chatting about swolemates (unless you want to, in which case, go ahead!). Rose notes that the idea is to practise complex workouts with weights three times each week, such as squats and lunges.

    She goes on to say that you may do one day of upper body activities, one day of lower body actions, and one day of complete body motions. She suggests increasing the amount of weight you use every 4 to 6 weeks.

    Weight exercise improves muscle and bone density while also increasing metabolism.

    2 weekly Pilates or barre workouts

    We love our Pilates. On active recovery days, Rose’s programme involves two days of Pilates or barre. This low-impact workout is fantastic for strengthening the core, increasing mobility and flexibility, and decreasing inflammation.

    It also engages and builds smaller muscle groups that aren’t generally addressed with complex movements, which improves stability and reduces injury risk.

    (On average) 8,000 steps per day

    Rose suggests taking 8,000 steps every day on average, including strength training and Pilates days. She goes on to say that this can help you burn up to 300 more calories every day.

    Of course, it’s not just about burning calories. Walking is one of the finest activities we can do that is gentler on the body than high-impact cardio (*cough* running *cough*), and it has also been found to have a variety of mental health advantages.

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