Continuing my journey to the Sex Olymp, I taking a closer look at another important aspect about becoming a Sex God and that is physical endurance or stamina. Here I am not talking specifically about sexual stamina, this of course I believe is one of the pillars of a Sex God as well, but I will cover that a bit later, as soon as I have established a solid general physical endurance which again is next to core strength, as I described in my last post Developing Core Strength, the foundation for everything that follows both physically in shaping ones body as well as sexually.

But what is stamina actually and what is the most effective way to build up endurance since I really never was a fan of hours of boring treadmill sessions. It’s just not fun.

Wikipedia describes endurance as “the ability of an organism to exert itself and remain active for a long period of time”. (Wikipedia) That’s definitely something someone would like on a day to day basis as well as during sex I could imagine. At least I do.


You for sure have heard about the term aerobic and you most likely associate it with a cheesy VHS exercise video where overly excited trainers in neon colored outfits and stupid names like Cindy Superfit do jumping jacks on a sunny day in a park with the Golden Gate bridge in the background.

Well, doing jumping jacks in a park is aerobic exercise but aerobic exercise actually “is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means “living in air”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.” (Wikipedia) That is basically the foundation for classic endurance training such a walking, jogging, running, inline-skating, biking, swimming and so on.

Aerobic exercise is a great way to build up stamina and especially swimming is great since it’s easy on the joints compared to running or jogging yet activates most muscles in your body which will result in a defined body.

But as I wrote before, you need to do these exercises a couple of hours a week for a proper effect since the training is low-intensity which means you need more time to increase your endurance. Thank god there are more fun ways to build up endurance than hours of monotonous aerobic exercise. Let me introduce you to HIIT.


HIIT means high intensity interval training and “is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 7–20 minutes.” (Wikipedia)

Especially the short time frames is what appeals most to me. You now might wonder if it is as effective as hours of endurance training. This is another great fact about HIIT. A study from 2008 found that 2,5 hours of HIIT training results in the same effects as 10,5 hours of regular endurance training. Hallelujah, praise the lord! What seems counterintuitive at first has been proven over and over again in different studies. So we don’t have to tantalize ourselves on treadmills hour after hour any longer.

Further more, HIIT burns fat more effectively than standard aerobic training plus has another range of positive effects on your metabolism. If you are interested in the science behind HIIT I can recommend you to watch the BBC documentary “Truth About Exercise“.


Gladly, Mark Verstegen, author of the book “The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life“, that I already introduced in my last post Developing Core Strength, is a fan of HIIT as well. He just calls it Energy Development System to lose all negative associations that are attached to endurance training by now. He also stresses that by following his Energy Development System you will gain higher energy levels over time and increase your stamina. It therefore…

  1. [highlight type=”yellow”]Increases your anaerobic threshold[/highlight] (e.g. Sprinting)
  2. [highlight type=”yellow”]Increases your aerobic threshold [/highlight] (e.g. Marathon)

It slowly increases the threshold by increasing the intensity which will allow the body to unlock the higher energy levels without having to invest more time. Exactly what we want. Perfect!

So how do we do it?

The training takes place in three different heart rates. You calculate these heart rates by subtracting your age from 220 and calculating the ranges 60%-70%, 71%-80% and 81%-90%. This means my heart rates are:

  • [highlight type=”yellow”]Level 1: 115-134 bpm[/highlight]
  • [highlight type=”yellow”]Level 2: 136-154 bpm[/highlight]
  • [highlight type=”yellow”]Level 3: 156-173 bpm[/highlight]

On different days I then try to stay within these heart rates for different amounts of times slowly moving up the heart rates and time zones. In between I rest by exercising in Level 1 and e.g. two days a week I just exercising in Level 1 for 30+ minutes. That’s all it takes to increase ones stamina to both be able to perform high intensity moments (and I am talking really high intensity here) and longer periods of moderate intensity. I think that will come in handy as a Sex God. ;)

For a detailed exercise plan please check out the chapter Energy Development System in the book “The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life“. So, what are you waiting for?

Next week I’ll look into resistance training. Next stop, building muscles and getting ripped.