TOP 10 Tips To Improve Your Sex Life



Most guys think they are great in bed, but the majority fall far short. But have no fear – you can be a lion in the bedroom if you eat right, get fit, beef up your testosterone levels and lose body fat. 

Here are some tips you can use to improve your sex life :


TIP 1: TRY THE MEDITERRANEAN DIET


The Mediterranean diet promotes metabolic health, prevents free radical damage that impairs sexual function and gives you the energy you need to be a dynamo in the bedroom. It’s is high in olive oil, yogurt, cheese, fruits, vegetables and whole grains and includes moderate amounts lean meats, fish, poultry and eggs. Dietary fat intake is about 30 to 40 percent of the total calories. Fat comes mainly from vegetable sources, which optimizes steroid hormone production and minimizes the risk of cardiovascular disease. Monounsaturated fats, such as olive oil, increase testosterone. These foods are high in antioxidants, which reduce inflammation. The Mediterranean diet is a good choice for men who want to maximize testosterone levels naturally.
 

TIP 2: COUNT CALORIES


It’s a pretty simple formula – if you take in more calories than you burn (metabolize) through exercise and metabolism, you’re going to gain weight and body fat. Increased body fat, particularly if carried in the abdomen, is linked to erectile dysfunction, decreased sex drive, lower testosterone and reduced energy levels. You can get a general estimate of the calories you need every day by using the following simple equation. Multiply your weight by 10 and then add your weight multiplied by 3, 5, or 10, depending on your activity level. Caloric Intake for weight maintenance= [Weight (lb) x 10] + [weight (lb) x 3 (if inactive), x 5 (if moderately active), or x 10 (if extremely active)].
 

TIP 3: EAT ENOUGH PROTEIN


A high protein diet contributes to increased testosterone levels, while vegetarian diets depress them. The Mediterranean diet is high in protein, but men might benefit from added protein supplements. Consume 0.8-1.7 grams of protein per kilogram bodyweight (depending on activity level). Couch potatoes need less protein, while athletes need more.

TIP 4: DON’T FEAR FAT


For many years, nutritionists have recommended that people eat fewer fatty foods and less red meat. Avoiding red meat and fats completely decreases testosterone and could slow down progress in your training program. A compromise is necessary — don’t give up meat, but try to eat leaner cuts. In general, tasty cuts, such as filet mignon and New York Cut steaks, have more fat and shouldn’t be mainstays of your diet.
 

TIP 5: DO AT LEAST 30 MINUTES OF MODERATE INTENSITY EXERCISE 2-3 DAYS PER WEEK


Regular exercise contributes to metabolic health, which optimizes blood flow control in the penis, increases testosterone and gives you the energy and libido for good sex. The time you exercise depends on your needs and goals: exercise longer if you need to lose body fat or improve aerobic fitness and less if you want to emphasize weight training or have limited time.
 

TIP 6: DO HIIT CARDIO 2-3 DAYS PER WEEK


Short-duration, intense muscular exercise is typically associated with resistance training that turns on cell biochemical pathways in muscle that stimulate growth and promote the release of anabolic hormones. Canadian scientists found that high-intensity interval exercise training (HIT) caused rapid cellular and cardiovascular changes that resemble traditional endurance training. HIIT did not, however, turn off signaling pathways that stimulate muscle protein synthesis and growth. Intervals are terrific for good sex because they increase testosterone, help build muscle mass, cut fat and promote metabolic health.
 
Source : fitnessrxformen.com