Skyrocket Your Testosterone: The 1:9 SSIT Workout Secret

Summary

In this video, the host introduces a study on Short Sprint Interval Training (SSIT) to naturally increase testosterone by over 11% in just 7 weeks. The method involves sprinting for 6 seconds, resting for 54 seconds, and repeating this four times with a 2-minute break between sets. This technique not only boosts testosterone but also reduces cortisol levels, leading to decreased inflammation and stress. Viewers are encouraged to warm up and stretch before attempting the sprints, and alternatives like stationary biking are suggested for those unable to sprint. The video promises significant improvements in VO2 max and overall health with consistent practice twice a week.

Takeaways

• 🏃‍♂️ The study introduces 'Short Sprint Interval Training (SSIT)' as an effective method to naturally increase testosterone levels.
• ⏱️ SSIT involves sprinting for 6 seconds followed by a 54-second rest period, repeated four times with a 2-minute break between sets.
• 🔁 The exercise routine should be performed in six sets, taking approximately 40 minutes to complete.
• 📈 The study found that this training method increased testosterone levels by over 11% within 7 weeks.
• 📉 Along with testosterone, it also reduced cortisol levels by over 10%, which can lead to decreased inflammation and stress.
• 💪 The increase in testosterone can result in increased muscle mass and fat burning.
• 👟 It's important to warm up and stretch properly before starting the sprints to prevent injury.
• 🚴‍♂️ For those unable to sprint, a stationary bike can be used as an alternative with the same timing principles.
• 🗓️ The training should be done twice a week, ideally on Mondays and Fridays.
• 🏅 An alternative '3 to 1 ratio' is suggested for increasing VO2 max by over 8% in trained athletes, which could be even more beneficial for individuals with lower VO2 max.
• 👋 The video ends with a reminder to enjoy the exercise routine and look forward to the benefits.

Q & A

What is the main topic of the video?

The main topic of the video is about a study that shows how to naturally increase testosterone levels by over 11% within 7 weeks using a specific exercise method called Short Sprint Interval Training (SSIT).

What is Short Sprint Interval Training (SSIT)?

Short Sprint Interval Training (SSIT) is a high-intensity exercise regimen where you sprint for 6 seconds and then rest for 54 seconds, repeated four times, followed by a 2-minute rest before repeating the cycle. This is done for six sets over the course of 7 weeks.

What is the ratio of sprint to rest time in SSIT?

The ratio of sprint to rest time in SSIT is 1:9, meaning you sprint for 6 seconds and rest for 54 seconds.

How many sets of SSIT should be done according to the study?

According to the study, you should do six sets of SSIT.

What are the benefits of increasing testosterone levels as mentioned in the video?

The benefits of increasing testosterone levels include getting more muscular, burning fat, reducing stress, decreasing inflammation, and improving sleep.

How does decreasing cortisol relate to the benefits mentioned in the video?

Decreasing cortisol levels, which occurs alongside the increase in testosterone, helps in reducing inflammation, improving sleep, and decreasing stress levels.

What is an alternative to sprinting for those who cannot perform SSIT?

For those who cannot sprint, an alternative is to use a stationary bike, pedaling as fast as possible for 6 seconds and then resting for 54 seconds, following the same pattern as SSIT.

How often should SSIT be performed according to the video?

SSIT should be performed twice a week, ideally on Mondays and Fridays.

What is the 3:1 ratio mentioned in the video and what does it aim to improve?

The 3:1 ratio involves sprinting for 6 seconds and resting for 18 seconds. This variation of SSIT is said to increase VO2 max by over 8% in trained athletes.

What is VO2 max and why is it important?

VO2 max is the maximum rate of oxygen consumption measured during incremental exercise. It is an important indicator of cardiovascular fitness and can significantly improve with the right training, as suggested by the study mentioned in the video.

What is the recommended warm-up routine before starting SSIT?

The video suggests warming up properly with stretching before starting the sprints to prevent injuries.