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.

Outlines

00:00

🏃‍♂️ Boosting Testosterone Naturally with SSIT

In this video, the host introduces a study on how to naturally increase testosterone levels by over 11% within 7 weeks through a method called Short Sprint Interval Training (SSIT). The technique involves sprinting for 6 seconds followed by a 54-second rest, repeated four times per set with a 2-minute break between sets. This process is to be done six times, amounting to a 40-minute workout. The study, which was a human trial, not only showed an increase in testosterone but also a decrease in cortisol levels, leading to reduced inflammation and stress, and improved sleep. The host demonstrates the exercise and emphasizes the importance of warming up to prevent injuries. An alternative for those unable to sprint is using a stationary bike with the same timing principles.

05:03

🚴‍♂️ Enhancing VO2 Max with Modified SSIT

The second paragraph of the script builds on the initial discussion of SSIT, offering a variation of the exercise with a 3 to 1 ratio of sprint to rest time, where participants sprint for 6 seconds and rest for 18 seconds. This modification is said to increase VO2 max by over 8% in trained athletes, suggesting that individuals with lower initial VO2 max could see even greater improvements. The host reiterates the importance of performing the workout twice a week on Mondays and Fridays for optimal results and wraps up the video with well wishes for the viewers.

Keywords

💡Testosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and the promotion of secondary sexual characteristics. In the context of the video, it is highlighted as a hormone that can be naturally increased through specific exercise routines, contributing to muscle growth and fat burning.

💡Short Sprint Interval Training (SSIT)

SSIT refers to a type of high-intensity interval training where short bursts of intense exercise are followed by periods of rest. The video emphasizes that this method, when done correctly with a 6-second sprint and 54-second rest ratio, can significantly increase testosterone levels over a 7-week period.

💡Cortisol

Cortisol is a hormone associated with stress and inflammation. The video script mentions that along with increasing testosterone, the SSIT can also help decrease cortisol levels, which is beneficial for reducing inflammation and improving sleep quality, thereby contributing to overall health.

💡Inflammation

Inflammation is the body's response to harmful stimuli and can lead to pain and discomfort. The video explains that by decreasing cortisol, which is linked to inflammation, the SSIT can indirectly help in reducing inflammation in the body.

💡VO2 Max

VO2 Max refers to the maximum rate of oxygen consumption measured during intense exercise. The script mentions that an alternative 3:1 ratio of SSIT (6-second sprint with 18-second rest) can increase VO2 Max by over 8% in trained athletes, indicating improved cardiovascular fitness.

💡High-Intensity Interval Training (HIIT)

Although not explicitly mentioned, the concept of HIIT is central to the video's message. HIIT involves short, intense bursts of exercise alternated with low-intensity recovery periods. SSIT is a form of HIIT, and the video demonstrates how it can be used to boost testosterone levels.

💡Muscular

The term 'muscular' refers to having well-developed muscles. The video suggests that increased testosterone levels, achievable through SSIT, can lead to greater muscle mass.

💡Fat Burning

Fat burning refers to the process of metabolizing fat for energy. The video implies that an increase in testosterone, induced by SSIT, can enhance the body's ability to burn fat, contributing to weight loss and improved body composition.

💡Warm-up

A warm-up is a period of light exercise before starting more intense activity to prepare the body for the workout. The video script stresses the importance of warming up before performing SSIT to prevent injuries.

💡Stationary Bike

A stationary bike is a type of exercise equipment that allows for cycling in place. The video offers an alternative to sprinting for those unable to perform the exercise, suggesting the use of a stationary bike to achieve a similar effect on testosterone levels.

💡Set and Rep

In the context of exercise, a 'set' refers to a group of repeated exercises, and 'rep' stands for repetition. The video script describes performing four reps of the SSIT with a 54-second rest between each, followed by a two-minute rest before starting the next set, for a total of six sets.

Highlights

Introduction to a study on increasing testosterone levels naturally.

The study involves Short Sprint Interval Training (SSIT), a specific exercise regimen.

SSIT requires sprinting for 6 seconds followed by a 54-second rest, adhering to a 9:1 ratio.

The exercise is repeated four times with a 2-minute rest between sets.

The study demonstrated an 11% increase in testosterone levels over 7 weeks.

Cortisol levels decreased by over 10%, which can lead to reduced inflammation and better sleep.

The benefits of increased testosterone include improved muscle growth and fat burning.

A demonstration of how to perform the sprints and calculate the 6-second duration.

Instructions on how to time the sprints and rest periods accurately.

Emphasis on the importance of warming up to prevent injury.

Alternative for those who cannot sprint: using a stationary bike with the same principles.

The exercise should be done twice a week for optimal results.

A mention of a 3:1 ratio for sprinting and resting to increase VO2 max by over 8% in trained athletes.

The potential for even greater VO2 max increase in individuals with lower initial levels.

The study's findings are based on a human trial, not on mice or other animals.

A reminder to viewers to watch the demonstration carefully for proper execution.

Conclusion and sign-off, encouraging viewers to try the SSIT method for increased testosterone.

Transcripts

hello everyone welcome back to my

Channel June 21st 2024 first day of

summer I have an interesting study I

want to share with you that it's going

to open up your eyes how to increase

testosterone by over 11% within 7 weeks

naturally this is what the study did

okay they first of all it's called short

Sprint interval training ssit not Sprint

interval training short Sprint interval

training you going to Sprint for 6

seconds stop to increase testosterone

it's got to be a 9 to1 ratio in other

words you sprint 6 seconds time 9 is 54

seconds you rest 54 seconds you do the

next

Sprint you do four of these rest 54

seconds between each Sprint four Sprints

then you rest for two minutes and you do

the whole process over again four

Sprints 54 seconds rest 2 minutes you

have to do six sets of

this for 7 weeks and according to the

study it increased testosterone this is

a human human trial this is not Mouse

human trial and increase testosterone by

over 11% and

decreased cortisol by over 10% what's

good about this when you decrease

cortisol you decrease inflammation you

sleep better I mean so many things

happen you're less

stressed and the increase of

testosterone gets you more muscular

burns fat Etc so now I'm going to

demonstrate one you're going to need to

watch you're going to need to watch

because after you sprint you have to

figure out how how far it takes you to

Sprint six seconds about it it doesn't

have to be perfect but 6 seconds around

there you have to figure out the

distance that it takes you to run 6

seconds and you do four Sprints okay so

now you need to watch as soon as you

stop sprinting you click the stopwatch

you go back 54 seconds you do it again

no no less no more you do it again I'm

going to show it to you so you can see

this okay so let's get started

okay start the

stopwatch at 54

seconds I do my next

Sprint for

you do four of these 54 seconds

again for

[Music]

[Music]

one more 54

seconds for

[Music]

[Music]

[Music]

that's it that's set number one now I

rest two

minutes I rest two

minutes and I do the the next set you

have to do six sets of this you you

notice I'm not going 100% but I'm

sprinting not jogging in closing just

remember please warm up good before you

do the Sprints do some stretching warm

up really good so you don't get hurt

number one number

two if you cannot Sprint some people

can't Sprint use a stationary bike put

it

on turn it up a little bit so it makes

it more go to pedal and do the same

principle Real Fast 6 seconds you stop

rest 54 seconds you pedal again 6

seconds you rest 54 seconds you do this

four different four four rep four that's

of this and you rest 54 seconds between

each one then the next set you must rest

for two

minutes you have to do this six times so

it's not it's not it's going to take you

about 40 minutes to do this and you do

it twice a week Mondays and Fridays it

has to be done twice a

week try to add it in there it adds it

really increases your testosterone

according to this

study

also what you can

do is if you look at the study It also

says I want the three ratio which you do

six second

Sprint and you rest 18 seconds 3 to1

ratio you rest 18 seconds you repeat the

process

as you did with the 54 seconds but what

this does it increases your VO2 max over

8% and this is this is in train athletes

it increased about 8% in train athletes

imagine a person that has a low V2 Max

it's going to increase way more than 8%

in seven weeks anyway have a great day I

hope you enjoyed the video see you soon