The 1:9 SSIT Workout Secret – Revealed Speed Sprint Interval Training

How to Skyrocket Testosterone

In the realm of men’s biohacking for health and fitness…

Optimizing testosterone levels is a major goal for many, right?

So if you want to skyrocket your testosterone… keep reading.

Why? Because testosterone is crucial for:

• Muscle mass
• Bone density
• Mood regulation
• Overall energy

What is one of the most effective training strategies?

How to naturally boost testosterone levels?

The 1:9 Short Sprint Interval Training (SSIT) workout…

Similar to high intensity interval training (HIIT).

SIT is based on an interval-style method of training.

It includes periods of intense work followed by longer rest period.

 Bear in mind HIIT may not be safe or practical for everyone.

Intense interval training is not recommended for beginners. 

HIIT is generally suitable for intermediate fitness levels…

A lot of people think HITT is limited.

Reality is you can actually do so many amazing exercises.

We dive into why this specific ratio can boost testosterone.

And significantly lower cortisol.

The goal is to improve testosterone and physiological performance.

Understanding the 1:9 SSIT Workout

Scientific References:

A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle:

Potential mechanisms. Little JP, Safdar A, Wilkin GP, Tarnopolsky MA, Gibala MJ. J Physiol. 2010 Mar 15;588(Pt 6):1011-22. McMaster University, Hamilton, Ontario, Canada

Acute Cardiopulmonary and Metabolic Responses to High-Intensity Interval Training Protocols Using 60 s of Work and 60 s Recovery. Rozenek R, et al, J Strength Cond Res. 2016 30(11):3014-3023.

The 1:9 SSIT workout is a short burst of high-intensity sprints.

Followed by longer rest periods.

The unique aspect of this workout is the ratio:

For every 1 second of sprinting, there are 9 seconds of rest.

For example, 6-second sprint is followed by a 54-second rest period.

This method leverages intense physical exertion followed by recovery.

1:9 SSIT Workout Burns Calories Fast…

And is shown to optimize hormonal responses, testosterone production.

Why the 1:9 Ratio?

Boost testosterone with 1:9 SSIT workout: short sprints and rest.

Recent studies have highlighted the benefits of the 1:9 SSIT ratio for increasing testosterone levels.

Here’s why this longer rest interval is preferable:

1. Hormonal Optimization: The extended rest period allows the body to recover sufficiently between sprints, crucial for maintaining high-intensity performance in each subsequent sprint.
2. This repeated high-intensity effort triggers the release of testosterone and reduces cortisol levels.
3. Reduced Cortisol: Cortisol, a stress hormone, can negatively impact testosterone levels.
4. The 1:9 ratio ensures that cortisol levels are kept in check, minimizing the stress response and its detrimental effects on testosterone production.

The Science Behind SSIT and Hormonal Adaptations

A recent study demonstrated the remarkable impact of the 1:9 SSIT workout on testosterone levels.

Research over a 7-week period, human trial showed 11% increase in testosterone and 10% decrease in cortisol.

These findings are significant, as they highlight the efficacy of SSIT.

It boosted testosterone and improved overall hormonal balance.

The study’s protocol was straightforward yet effective:

1. Sprint Duration: Participants sprinted for 6 seconds.
2. Rest Interval: Each sprint was followed by a 54-second rest period.
3. Repetitions: The sequence was repeated four times, followed by a 2-minute rest. This cycle was performed six times per session.
4. Frequency: The workout was done twice a week, typically on Mondays and Fridays.

Implementing the 1:9 SSIT Workout

Here’s a step-by-step guide for the 1:9 SSIT workout:

Step 1: Warm-Up

A thorough warm-up is essential to prepare your body for the high-intensity efforts ahead and to prevent injuries.

• Light Jogging: Start with 5-7 minutes of light jogging to increase your heart rate and blood flow.
• Dynamic Stretches: Perform leg swings, arm circles, and hip rotations to improve mobility and activate muscles.
• Activation Exercises: Include bodyweight squats, lunges, and high knees to engage key muscle groups.

Step 2: The SSIT Workout

1. Sprint Phase: Run at maximum effort for 6 seconds. Focus on explosive speed and proper form.
2. Rest Phase: Rest for 54 seconds. Walk or slow jog during this period to allow your body to recover.
3. Repeat: Perform four sprints with 54-second rest intervals between each. After the fourth sprint, rest for 2 minutes.
4. Sets: Complete 6 sets of 4 sprints with 2-minute rest between sets.

Step 3: Cool Down

Cooling down helps your body transition back to a resting state and reduces muscle stiffness.

• Slow Jogging/Walking: Spend 5-10 minutes slowly jogging or walking to lower your heart rate gradually.
• Static Stretching: Focus on major muscle groups, holding each stretch for 20-30 seconds to improve flexibility and recovery.

Optimizing Diet for Testosterone

Complement your SSIT workouts with a diet to supports testosterone.

Here are some key dietary guidelines:

Macronutrients

• Proteins: Incorporate lean meats, fish, eggs, and plant-based proteins to support muscle repair and growth.
• Fats: Include healthy fats from avocados, nuts, olive oil, and fatty fish. These are crucial for hormone production.
• Carbohydrates: Focus on complex carbs like whole grains, vegetables, and legumes for sustained energy during workouts.

Micronutrients

• Zinc: Found in red meat, shellfish, and seeds, zinc is vital for testosterone production.
• Vitamin D: Ensure adequate sun exposure and include sources like fatty fish and fortified foods.
• Magnesium: Dark leafy greens, nuts, whole grains are good sources.
• Vitamin B6: Poultry, fish, non-citrus fruits are rich in vitamin B6.

Lifestyle Factors – Testosterone Enhancement Tips

Enhance SSIT workouts and diet with healthy lifestyle practices:

1. Sleep: Aim for 7-9 hours of quality sleep per night, because sleep is crucial for hormone production and recovery.
2. Stress Management: Do stress-reducing activities like deep breathing, and hobbies to keep cortisol levels low.
3. Avoid Toxins: Limit exposure to endocrine disruptors in plastics, pesticides, and other chemicals. Eat organic foods and use natural personal care products.
4. Regular Health Check-Ups: Check for low testosterone.
5. Check hormone and health with a healthcare provider.

1:9 Short Sprint Interval Training (SSIT) Workout Conclusion

Hormonal Response to HIIT

High-Intensity Interval Training, especially SSIT, has been shown to elicit significant hormonal responses:

1. Acute Testosterone Increase: Studies prove short, intense bursts of exercise can increase testosterone levels post-exercise.
2. This spike is a high metabolic result from muscular demands placed on the body during intense sprints.
3. Reduced Cortisol Levels: Cortisol, a stress hormone, can negatively impact testosterone levels.
4. HIIT workouts like SSIT have been found to lower cortisol levels, thus potentially aiding in maintaining higher testosterone levels.
5. Improved Insulin Sensitivity: HIIT can improve insulin sensitivity, which is closely linked to testosterone production.
6. Better insulin helps maintain optimal testosterone levels.

The 1:9 SSIT workout is a powerful tool for naturally increasing testosterone levels…

By combining this efficient training method with a nutrient-rich diet and healthy lifestyle practices…

You can optimize your testosterone levels and overall health.

Do the strategies consistently to see significant improvements.

Gain muscle mass, energy levels, and well-being...

HIIT is exercising at 80-85% of max heart rate.

SSIT demands 100% effort, holding nothing back.

This approach to diet and exercise is a valuable framework.

You can achieve different fitness goals fast, at any age.

Speed training is high-intensity interval training (HIIT).

Sprint interval training (SIT), plays a key role in fat loss.

HIIT and SIT significantly improves and optimizes:

• Body fat composition
• Aerobic fitness
• Rapid fat burning
• Maintains lean body mass

You know this will be a game changer for you.

Also I’d like to share this free guide with you.

Comment below The 10-1-9 Sprint Plan for Rapid Fat Loss…