The Better Sex Workout and Diet
Poor health habits, such as inactivity, smoking and diet contribute to degenerative diseases as well as poor sexual performance. In fact, research finds that sexual disorders are often symptoms of serious health problems. Erectile dysfunction may be an early sign of serious disease. Men who have coronary artery disease or diabetes often have erectile dysfunction.
Research supports the idea that good health and good sex go hand in hand. A study from the Mayo Clinic in Minnesota found that erectile capacity improved following lifestyle changes like diet and exercise. Other research found that physical activity prevents erectile dysfunction, which linked to poor metabolic health. Regular exercise also stimulates nitric oxide release and promotes the health and function of endothelial cells. These cells line blood vessels. Drugs like Viagra also stimulate release of nitric oxide by the endothelial cells which make erections easier. In fact, a Finnish study found that people with metabolic syndrome (group of risk factors linked to heart disease) were more than 100 percent likely to have erection problems than people who exercise regularly.
The good news is that the right diet and exercise program can have a positive impact on your sex life. This article is the essential guide to staying healthy and better sex.
What It Takes
There are a few key factors necessary when it comes to better sex. Each factor is related to the other.
Improved Metabolic Health
Sexual function reflects your metabolic and emotional health. Research shows you can boost sexual performance and prevent degenerative diseases with regular physical activity, a healthy diet, abstaining from smoking and reducing stress.
Symptoms of metabolic syndrome include high blood pressure, insulin resistance, abdominal obesity, inflammation and type 2 diabetes. Also linked to erectile dysfunction, premature death, heart attack, strokes and psychological depression. So that means problems with sex drive, erections and ejaculation could be a sign of a sluggish metabolism or serious disease. It is important to share your sexual problems with your physician.
Increasing Testosterone Levels
After age 35, testosterone levels in men begin to decline. Resulting in muscular atrophy, psychological depression and declined sexual performance. So obviously, it is important to keep those testosterone levels us, not only to ensure sex drive, but also sperm cell production, capacity for erections, sex drive and muscle mass.
Promoting Blood Flow Control
Lack of exercise and unhealthy diet impacts the ability of insulin receptors to regulate carbohydrates, amino acids and fats. Insulin sensitivity negatively affects the health of cells that line the blood vessels (endothelium) These cells release nitric oxide that opens blood vessels in the penis and poor blood flow makes it extremely difficult to achieve erections.
Cutting Body Fat
Increased body fat, particularly stomach fat, linked to erectile dysfunction, decreased sex drive, lower testosterone and reduced energy levels. In addition, testosterone increases nervous receptors and enzymes that speed up fat breakdown.
The Mediterranean diet is a good choice for many reasons. Research shows it is one of the healthiest diets. This type of diet shows to promote metabolic health, prevent free radical damage that impairs sexual function and increase energy. It’s pretty simple. Eat a variety of fruits, vegetables and whole grains every day. Take enough calories and protein (1 to 1.5 grams of protein per kilogram bodyweight) to maintain testosterone levels and support a healthy, vigorous lifestyle. The Mediterranean diet also includes olive oil, nuts, lean meats, fish, poultry and moderate amounts of red wine.
Some research suggests that beetroot juice, omega-3 fatty acids (from supplements or fish) and amino acids arginine and citruline improves sexual health. In addition, findings of antioxidant vitamins E, C and selenium and n-acetylcysteine (NAC) help maintain testosterone levels by preventing free radical damage to the hormone. Also, folic acid deficiency is linked to erectile dysfunction.
Recently B vitamin, Niacin is a vasodilator and increases blood flow to the penis. Also shown to lower LDL (bad cholesterol) and increases HDL (good cholesterol) for improved sexual function.
While protein supplements help control bodyweight and increase muscle mass, avoid soy protein. Soy protein contains chemicals that bind with estrogen receptors and decrease sexual performance in men.
Adding testosterone boosters is another way to boost libido and vigor.
Consuming more calories than you burn leads to weight gain. To get an idea of the calories you need everyday, use the following equation:
Multiply your weight by 1o and add your weight multiplied by 3, 5, or 10 depending on your activity level. Caloric intake for weight maintenance = [weight (lb) X10] + [weight (lb) X 3 (if inactive), X5 (moderately active), or X 10 (extremely active)]
Emphasize on whole grain foods, like whole grain cereals, breads, crackers, rice and pasta.
Eat a variety of vegetables, focus on dark green vegetables like broccoli, spinach and kale. Other important vegetables include carrots, sweet potatoes, beats, peas and beans such as pinto, kidney and lentils.
Onion juice increase frequency of sex and increases testosterone levels!
Eat a variety of fruits that include products that are fresh, frozen, canned or dried. Opting for the fresh version as much as possible.
Aim for low fat or fat free dairy products such as milk, yogurt and cheese.
Low fat or lean meats, poultry and fish are important for maintaining normal testosterone levels. Bake, broil or grill meats. Avoid frying.
Get healthy fats from fish, nuts and vegetable oils (olive oil). Limit intake of butter, margarine, lard and other saturated and trans fats.
Shoot for complex carbohydrates.
Limit Sugar Intake
High sugar foods are rich in calories but provide few nutrients.
Limit Alcohol Consumption
The occasional glass of red wine shows positive health benefits. But avoid chronic high alcohol consumption as that impairs nitric oxide, which promotes erection problems.
The Better Sex Workout Plan
Here’s what every exercise plan should include for better sex. Followed by a sample weekly routine.
Try to do at least 30 minutes of moderate intensity exercise three to six days per week. A regular exercise plan contributes to metabolic health while optimizing blood flow, increased testosterone and energy for good sex.
Try high-intensity interval training about two times per week. This type of short duration, intense muscular exercise found to turn on cell biochemical pathways in muscle. These stimulate growth and promote release of anabolic hormones.
Also known as HIIT, good all around for promoting good sex, increasing testosterone while cutting fat and promoting metabolic health.
Here are two interval training programs you can try:
- Six to 10 sets of 30 second sprints at 100 percent effort on an elliptical trainer or stationary bike, with three to four minutes of rest between each sprint.
- On a 400 meter school track, sprint the straight away and walk the turns for one to two miles. Increase the distance as you improve your endurance.
It’s important to understand why lifting weights is essential for better sex. Weight training boosts testosterone. Making it work better and helps control abdominal fat while increasing muscle mas.
MONDAY, WEDNESDAY, FRIDAY
Cardio: 30 to 90 minutes
*Sample weight training workout
Squats: (with or without weights) 1-3 sets X 10 reps
Lunges: (with or without weights) 1-3 sets X 10 reps
Curl-Up: 1-3 X 15
Side Bridges: 1-3 X 10 seconds, left and right sides
Isometric Spine Extension (bird dog): 1-3 X 10 seconds left, and right sides
Bicycle Exercise: 1-3 X 10
Bench Press: (can substitute push ups) 1-3 X 10
Lat Pulls: (can substitute pull ups) 1-3 X 10
Dumbbell rows: 1-3 X 10 each arm
TUESDAY, THURSDAY: Interval Training
SATURDAY, SUNDAY: Rest Days
Workouts and nutrition are essential of course, but here is some general lifestyle tips for promoting better health and sex.
- Get enough sleep. Lack of sleep can depress testosterone levels, increase cortisol and lower sex drive.
- Don’t stress. Excessive stress can also lower testosterone. Also impairs immune system.
- Think positive. Believe it or not, but your mental state actually affects your testosterone levels and sexual performance. For example, it’s been shown testosterone levels go up after winning an athletic contest, but go down after a loss.
- Stay sexually active. The best advice for maintaining sexual health is to practice, practice, practice! This increases testosterone and improves metabolic health.
- If you’re having sexual problems, make a doctor appointment. Even if you follow all this training and diet advise for good sex, it may not be enough if there are underlying health issues.