The 4×4 method is often seen as the gold standard for aerobic fitness, with the biggest pro being that it can transform your VO2 Max: in one study, it led to a 13% improvement over eight weeks with three sessions per week. VO2 max measures the max amount of oxygen your body can effectively use during exercise. It\u2019s expressed as a number \u2013 the higher, the better \u2013 and reflects how efficiently your heart, lungs, and muscles work together to use oxygen. As a result, it could make cardio workouts such as running<\/a>, stairclimbing<\/a> and padel<\/a> easier. It could also boost longevity: a review<\/strong><\/a> published in the Frontiers in Bioscience-Landmark found that higher VO2 max levels are associated with reduced risk of mortality.<\/p>\n Inspired? See how to do it below, then read on for the one nutrition technique Pataky uses to support her training, and the macro she focuses on.<\/p>\n How to do the Norwegian 4×4 method<\/p>\n Elsa Pataky\u2019s nutrition<\/p>\n Fitness is just one piece of the health puzzle alongside nutrition, sleep, stress management and more. For Pataky, nutrition is a big one, and she takes stock of both when and what she eats. <\/p>\n \u2018Intermittent fasting works for my body,\u2019 she tells us. \u2018I try to do at least 14 hours overnight. I\u2019ll have dinner with my kids at 6.30pm \u2013 far earlier than the 10pm meals I grew up with in Spain \u2013 and then I eat breakfast around 9am the next day. I\u2019m trying to get more protein \u2013 I\u2019m at an age when you start to lose muscle \u2013 and I have miso soup for my gut health. Living in Australia, there are certain foods I miss. I make Spanish tortilla, but it doesn\u2019t taste the same. When I go back to Spain I love the jamon with bread, tomato and olive oil.\u2019 <\/p>\n Get it, Pataky.<\/p>\n RELATED STORIES As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n\n
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