Low Carb vs. High Carb, HIIT vs. Steady State: The Best Approach After 40?
As we enter our 40s and beyond, the questions about the "best" approach to diet and exercise become even more pressing. Should you go low-carb or high-carb? Should you be focusing on HIIT or long-distance cardio ? And what about rest days?
Low Carb vs. High Carb After 40: What Should You Focus On?
Consider that both are like tools in a toolbox. For most healthy men who are very active and exercise often, low carb may not be the best for performance. On the other hand, if you are sedentary and/or pre diabetic, low carb may be your best option.
A few things I recommend:
- Sustainability is Key: Extreme restrictions rarely lead to lasting results. Use some low carb options as therapies rather than thinking you'll do it forever,
- Experimentation: It's okay to test a low carb strategy even if you are healthy and fit as a way to stress your body with the intention of forcing it to adapt to utilizing stored glucose for energy rather than from the gut.
- Focus on Whole Foods: Regardless of your carb intake, prioritize real food above everything else. Think meat, veggies, nuts, seeds, and fruit always
- Personal Experience: I've personally found that extremely low-carb diets aren't sustainable for most people, although I have gone through stints, it was primarily a way to force an adaptation towards accessing glucose and fat for energy.
HIIT vs. Long-Distance Cardio After 40: The Power of Variety
There's no single "best" type of cardio. Both HIIT (High-Intensity Interval Training) and long-distance, steady-state cardio have their benefits:
- HIIT: Time-efficient, great for fat burning, and boosts maximal cardiovascular fitness (VO2 Max).
- Long-Distance: Builds long duration endurance, reduces stress, and promotes overall health.
My approach? I incorporate both into my routine! Variety keeps things interesting, challenges my body in different ways, and helps my mental fitness. Both have tremendous value and you should find a balance between both.
Rest Days
Depending on your level of health and fitness in addition to the intensity of your workouts, you may need less rest days than you think. Based on my experience, most people need less rest days than they think. Your body is incredibly resilient when you have built a solid foundation of good sleep, great nutrition, and smart training.
The Bottom Line
Sleep like a baby, eat real food most of the time, and train often. This is how you build your health and fitness over time so you can live a great life in a body that you love.
Schedule Your