Make “it” bigger for more amazing sex (Nutrition & Exercise Strategies)
Today we’re going to look beyond kegals because if you want to be the biggest you can be for the most amazing sex ever, you have to do more than kegals.
To accomplish this, we need to step back and look at the big picture to understand what things negatively affect our ability to get pumped up to full size.
Physical inactivity, Obesity, diabetes, high cholesterol, and vascular disease affect blood flow and result in erectile issues.
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Obesity can create the illusion of being smaller than you really are by having part of the shaft buried behind a layer of fat. It can get so bad it becomes what is called turtling syndrome.
The good news all these things can be improve through diet and exercise.
There’re a couple of issues that can’t be improved through nutrition and increased activity.
One of them is a build-up of Scar tissue from an injury to our main member. If the damage is bad enough, our penis can develop an extreme curvature. This is called Peyronie’s disease and can be quite painful, with surgery being needed to repair it by removing the scar tissue, resulting in a reduction of overall size.
70% of men have a 1/2” to 3/4” shorter manhood after prostate surgery, but in most cases, it will regain size after 6 to 12 months.
The Mediterranean diethas been shown to improve erectile function.
According to one research paper that looked at 4 different clinical trials, the Mediterranean diet contributes to preventing ED through improved lipid and glucose metabolism, increased antioxidant defenses, and increased arginine levels which could raise nitric oxide activity.
It’s a whole food way of eating.
Once you have done this, I would look at increasing the number of veggies you are consuming every day. I encourage everyone to eat at least 6 cups of veggies a day, and if you’re using the plate method, half of your plate should be veggies.
Fruit consumption is encouraged in this diet, and it makes a great dessert.
Nuts and seeds are a big part of the plan.
Other healthy fat sources that are included are olive oil and avocado. Much like nuts, these are high calorie and easy to overconsume. So if weight loss is required to turn that limp noodle into a steel rod, be aware of your portion sizes.
For complex carbs, legumes like beans and lentils and tubers like potatoes and yams are encouraged.
When it comes to protein sources, chicken, turkey, along with other poultry, are in. Fish, eggs and dairy are also included.
The macro split for this diet is 15 to 20% protein, 30 to 35% fats, and 50% carbohydrates.
This is not enough protein for hard-training older adults, and if you want to be the biggest and hardest you can be, you need to be exercising regularly. So I would bump the protein number to at least 25 to 30% and reduce the carbs to 40 or 45 %.
To find out how much exercise per week is recommended, I looked at a systemic review.
For training, the participants did various activities, including running, cycling, swimming, and skiing.
3 of these studies used a combination of aerobic activity 3 times a week and resistance training twice a week. It’s important that we include both types of exercise in our programs.
After reviewing all these studies, the researchers concluded we need to be doing 40 minutes of aerobic exercise of moderate to vigorous intensity four times a week.
Overall, weekly exercise of 160 minutes for six months will contribute to decreasing erectile problems in men caused by physical inactivity, obesity, hypertension, metabolic syndrome and cardiovascular diseases.
Some other things this paper recommends are diet, weight loss, pelvic floor muscle training, and quitting smoking to improve erectile function.
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