Exercise thread in System Wars Posted 9 minutes ago · Report reply 2 minutes ago, -GD- said: A 30 minute walk will slightly increase serotonin, but it will burn very few calories (100-150?). the exercises that truly boost testosterone, and have a huge impact on the endocrine system, are compound moves (can be from weights or calisthenics). Your legs and overall back net the largest results (hence why squats and deadlifts are widely praised). As for diet: man A (20 lbs over weight) does no exercise; eats 500 calories less than his maintenance amount. man B (20 lbs overweight) walks an hour a day. Eats 500 calories more than his maintenance amount. who will Look/feel better? Man A. A lot of men don’t realize that just reducing body fat, alone, can significantly improve your teaosterone-to-estrogen ratio. There’s a strong correlation between abdominal fat and estrogen production. Therefore, fat loss from dieting > a short walk with little regard for diet. Now you're making me horny with specifics. The walk won't do much, but the key is "30 min at 50 - 75% of your maximum heart rate". That means you will be sweating and losing calories. A 30 min brisk walk or jog at that heart rate will be more like losing 300+ calories, AND also it will activate the biological changes it needs to. Good-level cardio is proven to reduce hunger levels by reducing the hunger hormone Peptide YY and also the hunger hormone ghrelin. Lifting alone might reduce ghrelin, but not Peptide YY. anaerobic exercise will boost testosterone, but everyone needs aerobic exercise mixed in. The two are not the same because the heart is not pumping as much and the same signals aren't being sent out in response by cells in your body. As for the hypothetical example, man A obviously. But the thing is, it's not that clear cut because time and body homeostasis effects this. If man B keeps constantly exercising, perhaps in a year his body will turn into a natural 500 calorie deficit, while man A's body may reverse and turn into a 500 calorie surplus.