by Matt Basso | December 2011

SexErcise!

Just as there are exercise programs to increase strength and power, so are there programs that will increase your sex drive!

Recently I started training a new client and during a workout the subject of sex came up...I know, big surprise. Anyway how we got on the subject is of no importance, however the specifics were. This trainee had expressed during the conversation that their sex drive was at an all time low and therefore so was the degree of intimacy between their partner and them. I found this to be surprising because my client is still relatively young 34-38.

Why is this surprising you ask? Because although one could argue that our hormone levels start to dwindle as early as our late twenties, healthy individuals don't commonly experience serious levels of hormone drops until their 40s.

This isn't a lesson in hormones so I'm gonna keep it simple.

1. Men and Women have testosterone and DHEA ( Women have about two-thirds as much as men )

2. In many studies testosterone has been considered the sex-drive hormone in both men and women.

3. The kind of exercise routine/program (duration, exercises, intensity) you choose directly relates to testosterone release AND it's different for men and women.

4. Focusing on a routine that will help with testosterone release won't make women "jacked" nor will it turn men into Arnold Schwarzenegger over night, but it will help reduce body fat.

A few special things to understand:

1. When you exercise you are breaking down tissue and stressing the body. You release a different hormone called cortisol which signals your body to release readily available nutrients into your bloodstream to help your body. Which is good for a short time...However, it isn't until you REST and RECOVER that your body will start to release testosterone or DHEA. This is why understanding your body and your exercise program, AND resting is so important.

2. Really long bouts of exercise or even just intense exercise for prolonged periods of time have the exact opposite effect on your body. For example running a marathon can create prolonged release of cortisol and leave your body in an extended state of stress which does not help you get stronger, burn fat, create lean mass, or want to have sex.

The moment you've been waiting for...The Sex-Drive Workout Formula for men and women

Men

Warm-up + moderate intensity upper body and lower body multi joint super set Interval #1 x 4 sets (30-45 sec rest between 3th and 4th set only) + low intensity power and high intensity body weight exercise super set Interval #2 x 6 sets ( 45-1min rest between 4th and 5th set only ) + 1-1:30 min rest + lower body tri-set + 30-45sec of rest + push ups 3 sets x 10 reps taking your time + 1min rest + 2 sets low intensity multi joint upper body exercise of choice + stretch = Morning Wood!

Ladies

Warm-up + moderate intensity upper body and lower body multi joint super set Interval #1 x 4 sets + 30 sec rest + low intensity power and high intensity body weight exercise super set Interval #2 x 6 sets + 45sec min rest + 1 lower body tri-set + 30sec of rest + push ups 3 sets x 10 reps as fast as you can + 1min rest + 2 sets moderate to high intensity multi joint upper body exercise of choice + stretch = Tingling Lady Parts!

Let me just give you an example grin

  • Warm-up
  • Interval 1. Battle Rope waves and kettlebell squats  30 secs each x 4 sets
  • rest
  • Interval 2. Med ball lateral bounce and Burpees      30 secs each x 6 sets
  • rest
  • Interval 3. 20 body weight squats--> 20 step back lunges-->20 squat jumps   fast x 1set
  • rest
  • Push ups 3x10 (guys take your time, ladies fast)
  • rest
  • Shoulder press 2x10 (on the lighter side for guys, heavier for the ladies) could use a bent row here or bench press, pull ups etc etc
  • Stretch!

 

The subtle difference between the ladies and the men is simply that I want the women to work a bit more intensely and the men to work a bit less intensely to illicit the proper hormone release respectively.

This workout is very much about pushing the heart rate.

 

In conclusion... AWESOME!!!

 

 

Filed under: Training