May 4, 2022

How to Increase Stamina in Bed During Sex (Secrets Revealed)

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How to increase stamina in bed during sex - Stamina Secrets

Today you are going to learn how to increase your sexual stamina in bed.

No matter how you currently feel about yourself (or your sex life), always remember: YOU are a world-class fucking MACHINE.

It’s in your DNA.

But before you learn how to increase your sexual stamina in bed I want to tell you something, let’s start with the basics just to get them out of the way. 

It’s no secret – guys love sex.

Everybody loves sex of course (after all, what’s not to like!?), but guys are absolutely crazy for it. 

The average male (any male, of any age, as long as he’s got a pulse), thinks about sex a minimum of thirty times a day.  

We. Just. Can’t. Help. It.  

We’ve been hardwired by a couple million years of evolution to crave sex. To want it. To NEED it, and we do. Hell, we even prefer sex over food!

That’s the first “secret” to being a total “Man of Steel” with raging sexual stamina in the bedroom. 

Like we said before: “No matter how you currently feel about yourself or your sex life, always remember: YOU are world class fucking MACHINE. It’s in your DNA.”

If you feel my statement is overly ambitious just read this step-by-step guide till the end and you’ll find out why I said that.

Ready to get started? Keep reading to learn how to last longer in bed with raging sexual stamina.

What To Eat To Improve Your Sexual Stamina And What Not To Eat

Let’s start at ground level and work our way up. Ground level is about the things you can put into your body that will either help or hurt your sexual prowess.  

We’re going to cover this in two stages. 

First, diet. What you SHOULD be eating in order to improve the quality and duration of your erections as well as your sexual performance in bed.

Second, also diet, but this time, the things you should NOT be eating, because eating them will hurt your sexual prowess.

Follow This Healthy Diet For A Better Sex Life

Let’s face it, when most guys think about sex, they’re not thinking about food (except maybe in cases where we’re talking about drizzling chocolate syrup over your lover’s’ nipples or covering them with whipped cream).

The truth, however, is that what we eat plays a HUGE role in everything from our energy level, our level of sexual desire, our ability to get (and maintain) a rock hard erection, and a whole lot more.

In terms of an actual diet, in addition to the fresh vegetables, you’ll want a lot of protein, in the form of chicken, fish, and eggs.  

Red wine – 2-3 glasses of red wine each week will help to reduce heart risk.  If you want to be romantic, you can save those glasses for when you are pleasing your lover.

That makes it win-win.  You get to be healthier, and your lover thinks you are awesome and cultured. 

Fish or Chicken (1-2 times a day) 

Cheese or eggs (1-2 times a day) 

Nuts or beans (1-3 times a day) 

Fresh fruit (2-3 times a day)

Fresh, organic vegetables – among the vegetables you should put on your “eat often” list, make sure you get plenty of leafy greens like lettuce, cabbage, spinach, green beans, asparagus, broccoli, squash, zucchini, and carrots.

Olive oil – if you need to cook with oil or butter, choose Olive oil (preferrable Extra Virgin Olive Oil).  It will strengthen your heart, slow the hardening of your arteries and promote cholesterol efflux.

This will not only help you to boost your sexual stamina but it is also an art of healthy living.

What Foods to AVOID For A Better Sex Life

Okay, so now you know what kind of things to put in your body to help you get and keep fantastic erections and the type of sexual stamina that will leave your lover begging for more...

...but as I said at the start, that’s only one third of the equation.

Now, let’s talk about all the bad stuff that you are (probably) currently eating that’s actually KILLING your sexual prowess.

Here are the things that are killing your sex drive and sexual stamina and it would be smart to avoid if possible, but at least reduce its consumption.

Sugar – Don’t eat sweets.  Minimize your intake of chocolate, candy, cakes, pies, and so forth.

The best solution here is to save your intake of sweets until you are with your lover.

These kinds of things are incredibly bad for you, so none at all or in moderation.

Since these are empty calories, if you are going to enjoy them, enjoy them with your lover, preferably when you put them ON your lover and then lick them off.

Low quality red meat –First off, I would recommend you to avoid eating red meat, especially the low quality such as deli meat, hot dogs, and hamburgers because they contain added hormones, preservatives, and antibiotics that can bring about cause a hormonal imbalance in your body.

But if you can’t live without it, then eat red meat that’s as lean as possible. 

MSG – Yes guys, this unfortunately means steering clear of takeout Chinese food, which is usually loaded with MSG.

It also means checking labels of the food you buy to make sure that you are’ not ingesting something that’s going to work against your goal. 

Salt – Again, salt in moderation is fine, just don’t over do it. 

Caffeine – I know, I know… at this point, you are probably feeling like I’m trying to completely wreck your life by telling you to stop consuming most or all of your favorite things.

Again though, nobody’s saying you can’t have SOME caffeine, just watch how much you are consuming.

Be mindful of it. The more you consume, the more you hurt your sexual prowess. 

Processed foods – Basically, the goal here is to stay away from anything that comes out of a box.

Processed foods are not only less nutritious than the fresh foods, but they’re also usually loaded with chemicals, most of which will hurt either your sex drive or your ability to have and maintain an erection.

The more of this kind of junk you eat, the more you are working against yourself.

Preservatives – Really, you should try to avoid most preservatives, but the biggies to look out for are Sodium Nitrate, Sodium Ethoborate, and Sodium Benzoate.

Additives – MSG is, of course, the biggie, and was mentioned specifically because it’s so often found in the Chinese food that so many of us love, but there are others as well.

Too many to list, really, but the major ones you want to avoid are NutraSweet (simply awful for you), Aspartame, Mono-Sodium Glutinate, and any sort of hydrolyzed animal or vegetable protein. 

These are especially bad for you because they stimulate the neurons in your brain constantly.  In fact, they won’t stop stimulating until those neurons die.

I can’t think of any situation in which that would be a good thing. 

The bottom line here is that if you want a great sex life and better, firmer, longer lasting erections, then you have got to start paying more and better attention to what you are putting into your body. 

Good stuff in = a better sex life. 

Bad stuff in = an inferior sex life.

Up to you, but if you like sex, then you need to understand that it all starts with which type of fuel you put into your body. 

Source -

Boost Your Testosterone Level And You’ll Boost Your Sexual Stamina

Let’s talk about testosterone. As most people are aware, Testosterone is the “male” hormone.

It’s the thing that “keeps the lead in the pencil” so to speak. The more testosterone you have, the better your sexual stamina and erections will be

Your daily lifestyle has meaningful and long-lasting effects on your body’s ability to produce and maintain adequate levels of this sex hormone.

And you can naturally boost your testosterone at home, and I will show you exactly how.

Within as little as a few weeks, you can make yourself a brand new man!

How To Boost Your Testosterone Naturally With Supplements and Vitamins

When it comes to supplements, I want to ensure first that the supplements we are talking about have some side effects but not in the long run.

These supplements will naturally increase your testosterone, increase your ejaculation (some guys don’t care about this, but if you want to cum like a porn star, then these will be of interest to you), and supplements that will increase the firmness and duration of your erections.  

As you’ll see below, some of these supplements actually have multiple effects.

We will go over each of them below, tell you what they’ll do for you, and outline any potential side effects.

Note that side effects only generally impact a small percentage of people who take these supplements, but we would be remiss if we didn’t mention them. 

When taking ANY supplement, you should start off at a low dose, perhaps a quarter of what we recommend here, and slowly work up to the dosages we recommend.

That way, you can ease back down if you start noticing any of the side effects.

DISCLAIMER: This is not medical advice. Always consult with your physician, medical practitioner or healthcare professional before taking any supplement.

List Of Supplements And Vitamins That Boost Testosterone And Sexual Performance

L-Arginine – If you want rock solid erections and porn star style performance, then take L- Arginine.

You are going to want to take 1,000-2,000 mg every day. Whenever possible, take another 2,000 – 2,500 mg a couple hours before you have sex. You’ll thank me for this one, it’s absolutely fantastic.

- Read more about the L-Arginine benefits and side effects in this article in Medical News Today.

Yohimbe – A fantastic herb that many people have reported great success with.  Helps give you longer lasting erections.

Note, however, that this herb is NOT recommended for people with high blood pressure. If yours is even slightly elevated, and certainly if you have a heart condition of any kind, you should not be taking this one. Use with caution. 

- Read more about the benefits and side effect of consuming Yohimbe in this article at

Saw Palmetto Berries – If you are taking any supplements to help increase your testosterone, you’ll want to take this also in order to keep DHT from building up in your system.

- Read more about the Saw Palmetto Berries' benefits and side effects in this article at Medical News Today.

Maca – If you are going to use this Peruvian powerhouse, I recommend that you get it in raw, powdered form (because the capsule form is hugely expensive and you’ll save a ton of money).

Also, you don’t want to take this every day, or you’ll dilute its effectiveness. 3-4 times a week, max.

The best approach is to stir a bit into a bottle of flavored water or a smoothie, and gulp it down.

It will give you a big boost of energy both in and out of the bedroom, give you firmer, longer lasting erections and increase the amount of your ejaculate, making it a great all around choice.

- Read more about the Maca's benefits and side effects in this article at Medical News Today.

Vitamin E – Also called “the sex vitamin,” this will help you maintain your energy level in general, and give you a boost to your libido.

Lifestyle Tips For Increasing Your Stamina And Becoming a Sexual Badass

The first part of this guide laid an important foundation, everything related to what you ingest, what you charge your body with

This part is going to build on that, and put you several steps closer to having raging sexual stamina and unlocking the sexual superman you have got lurking inside you. 

The essence of this part is about helping you strike a balance in your life.

The sad truth is that most people are so used to their lives being badly out of balance that they’re no longer even aware of it.  

Following the advice in this section will help you restore that sense of balance in your life, not because I’m exceptionally a nice person (although I’m!), but rather, because the only way you can reach your full sexual potential is to FIND that balance.

Ready? Let’s get started.

The Don’t Do List To Boost Your Sexual Stamina

Okay, so this is the part that everybody hates. Given that, let’s just get it out of the way here, first thing.

There are probably a number of things about your current lifestyle that that are working against you and your ability to reach your sexual potential.

So I would request you to stop doing them (not immediately but gradually).

Smoking - Cigarettes do a lot more than just damage your lungs and heart (as if that wasn’t bad enough!).

Research has shown that they actually degrade the firmness of your erections, and make it more difficult for men to maintain an erection, when they do get them.

Forget the damage to your heart and lungs, the damage it does to your sex life alone should be reason enough to kick the habit!

It can take from 18 to 254 days for new behaviors to become an habit. So if you can survive 3 weeks without lighting up it will be a good start!

Just keep focused on that, one day at the time.

Alcohol - You’ll remember from the diet section that we actually recommend the occasional glass of wine.

The reason this is on the don’t list isn’t because the expectation is that you’ll cut it out completely. Rather, we’re talking about taking care not to overdo it, for the same reason you don’t want to overdo drugs.

It’s just going to hurt your sexual potency. Why do that to yourself?

Besides, excessive drinking can dull your senses. Sure, it makes you more uninhibited, but it’s kind of a two-edged sword. What good does it do to be more uninhibited if you find your senses dulled to the point that you can’t fully enjoy whatever it is you are doing

Drugs - If you currently smoke pot, or do harder drugs, you should reconsider.

Yeah, I know, I know, the high feels great, but seriously, it hurts your ability to get and stay hard.

That’s a rather important component of male sexuality... you might want to reconsider.

Not to mention, some harder drugs (heroine, meth, cocaine) carry significant health risks that extend far beyond limiting your ability to perform sexually or dulling your sensation.

It’s just not a smart thing to do. So just stop taking drugs from now on.

The Do List To Improve Your Sexual Stamina

Right, so now that we’ve talked about the things you should cut out or minimize, let’s talk about new habits you want to develop, all of which will help ensure that you are consistently at the top of your game.

Sleep - This is the single biggest and best thing you can do for your sexual potency.

Less sleep will kill your sex drive, and your ability to get and maintain an erection faster than being too tired to even care about sex.

I would recommend you sleep at least 6 to 8 hours to ensure you are stress free and happy.

It will help you to stay cheerful and at the same time your sexual performance will also improve.

Exercise - In addition to maintaining a healthy diet, you also need to exercise regularly.

No, you don’t need to go overboard with it. You don’t have to pump iron till you could be a contestant in the next Mr. Universe contest.

What we’re really talking about here is simply maintaining a reasonable level of physical fitness.

Besides looking fitter and better, these are some of the benefits of doing excercise regularly:

  • Improve your sexual health.
  • Help you control your weight.
  • Reduce your risk of heart diseases.
  • Help your body manage blood sugar and insulin levels.
  • Help you quit smoking.
  • Improve your mental health and mood.
  • Help keep your thinking, learning, and judgment skills sharp as you age.
  • Strengthen your bones and muscles.
  • Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.
  • Improve your sleep.
  • Increase your chances of living longer.

Mastering Orgasm Control To Last Longer And Enjoying More Satisfying Sex

This is something that I learned in a course on male sexual stamina.

It is to contract the muscles around the anus and urethra the closer I got to orgasm – stopping myself just short of release – relaxing into the sweet orgasmic feelings.

Lets learn it below how to achieve this.

Step 1 In Orgasm Control - Relax

It may sound somewhat boring and obvious, but relaxation is your first stepping-stone toward better sex via ejaculation control.

I have studied hundreds of methods and techniques for cum control, and it has to be said that for me, the best of them have relaxation at their core.

This includes mental relaxation as well.

You’ve probably noticed that when you are on the verge of cumming, your body naturally tenses and your muscles start to contract.

This tensing up is an automatic response to ejaculation. However this tension is what causes you to cum – the tension in the body builds up, until there’s nothing left to do but explode!

So it stands to reason that relaxing your muscles, as you reach the intense level of extreme arousal just before orgasm, is your first step toward controlling ejaculation.

When you relax into the sensations, by letting go of muscle tension and allowing the sexual energy to spread through your entire body, you build on the sensations – reaching peak after peak of pleasure easily and automatically.

When you replace the mental and physical urgency to cum with relaxing into the sensations of sexual pleasure, you will delay ejaculation as frequently as you want and at the same time you’ll be able to make love to your woman like a pro.

If you are like me, then you may also notice that there are mental loops playing in your head during sex.

For me, it’s a simple question like “Should I cum now?”

Yes, this simple command can be very annoying when you are trying to alter your neurology.

It always makes me laugh how loud the voice in my head can become – to the point of screaming for me to cum.

This is why I often imagine a large volume-control knob in my head – and when the “to cum or not to cum” voices start, I simply turn the volume down. Way down.

So, needless to say, if you are a quick-shooter, it can take time to change the habits of a lifetime.

But give your mind a simple instruction NOW.

Greater cum control = better orgasms for me and better sex for my lover and I can please her sexually even more.

Step 2 In Orgasm Control - Deep Breathing

Controlled deep breathing is extremely important if you want to control your arousal level and hold off ejaculation.

There are several schools of thought about breathing technique when it comes to delaying ejaculation.

You can either:

1. Breathe in deeply and hold the breath for several seconds until the need to ejaculate subsides – imagining the sensations spreading all over your body – from the tip of your cock, to the tip of your nose, to the tips of your toes.

2. Breathe short, rapid breaths – like a quick sipping sucking in – to avoid ejaculation. (Don’t hyperventilate!)

3. My favorite: A slow, controlled circular breath – equal parts inhalation and exhalation. Round and round the breath goes, like slowly pedaling a bicycle.

This type of breath stimulates the relaxation response in the body – which will make your partner feel very connected to you.

As you practice, you will want to experiment to find out which breathing method works best for you.

Personally, I use them all at different times – sometimes within the same orgasm control practice session.

Strengthen Your Sex Muscles For Long Lasting Sexual Stamina

Sexual stamina and strength has little to do with how many reps you can do at the gym, although being fit is likely to enhance your sexual performance.

Strong PC muscles are the key to ejaculation control and multiple orgasms.

Orgasm begins in the prostate, and learning to apply pressure to the prostate by squeezing strong PC muscles is vital.

When you can do this effectively, not only will you have more orgasms, you will also have stronger orgasms.

Plus the action of squeezing the prostate helps to prevent it from swelling or becoming hardened, and this is important because it helps to prevent prostate problems from occurring in the future.

Your PC muscles act like a valve around the genitals and can be contracted –or opened and closed if you like.

It is responsible for the rhythmic contractions you experience in your anus and pelvis when you orgasm.

The PCs in the male are located behind the testicles, along the perineum and in front of the anus.

To help locate the PC muscles you could try stopping yourself mid-flow during urination because these are the muscles you use to stop yourself from peeing when you need to go – but just can’t find a toilet or a tree.

Here's how:

How To Find Your PC Muscles

The easiest way to locate your PC muscles is to place two fingers just behind your testicles.

Now imagine you are peeing but halfway through stop that flow.

The action of stopping should make you feel a physical contraction just where your two fingers are.

If you felt it, then congratulations – you have found your PC muscles.

How To Squeeze Your PC Muscles

Now that you’ve found it, you need to give it a workout to get it really strong.

Remember: strong PC muscles = better, stronger orgasms.

Contract the muscle in sets of 10 repetitions holding for 2 to 4 seconds per rep, before releasing.

Try at least 2 sets per day (i.e. 20 contractions) 3 – 4 times a week.

It shouldn’t take you longer than 5 minutes at a time and you can do it anywhere you like.

Although you might want to be alone as people may wonder why you have a distant gaze on your face!

Once you have practiced PC contraction repetitions for 3 – 4 weeks you should have a stronger muscle set down below.

So now it’s time to intensify the workout.

Performing exactly the same exercise, start to squeeze for longer time periods – 5 seconds is good.

But don’t release after 5 seconds, this time hold for another 5 seconds.

Then slowly release the squeeze to a count of 5 seconds, don’t just let go immediately after the 10-second period is up.

This exercise might not sound like much, but it takes strength and control to be able to do it properly so start slowly and build up until you can do up to 10 repetitions.

I cannot emphasize enough how strong PC muscles = Powerful orgasms = Better cum control = Better sex for you and your partner now.

If you put in the effort with these simple exercises you will, within a month, be able to last for longer during sex, and you will begin to experience intense orgasms beyond any you have had before.

The Combination Of Pornography and Masturbation

Personally, I love porn. All kinds. I’m very open and free with my use of porn.

That being said, I also like to take periodic breaks from porn – including days or weeks at a time.

Everything works in cycles, and porn should be no different. Sometimes it’s frikkin’ awesome, and other times it’s nice to give your central nervous system a rest.

I have found that porn can stimulate sex drive – even when I’m not particularly feeling sexual. So I find that taking a break can be refreshing.

The great things about porn include sharing what visually seduces you with a partner and vice versa.

It’s an excellent way to enhance communication and sexual honesty in your relationships.

I personally encourage open and direct communication when it comes to porn.

Putting your porn tastes out there and having porn as a part of your intimate relationships can give you and your partner a ton of fun and pleasure.

However when it comes to advanced masturbation techniques for ultimate success, the focus needs to be on the sensations experienced within your body.

Porn can help get you to an intense state of arousal and this is a good thing.

Once you are there though, I want you to shift the focus to what’s going outside to what’s going on within your body and/or your partner’s body.

Playing sexually with ourselves is an excellent way to learn more about our sexual selves and our sexual energy levels.

However it’s also important to point out that though I might masturbate frequently – more often than not, I will not ejaculate – and instead spread the sensation throughout my body.

Here’s how… 

5 Simple Techniques That Can Help You To Avoid Ejaculating

See how easily you can create the stamina of a pro.

The following 5 exercises show you how to have an orgasm without ejaculating – basically these simple techniques act on the parts of your body that are responsible for the control of the flow of semen during your orgasm.

You can practice these techniques on your own during masturbation or with your partner – it’s up to you.

You might not master the techniques straight away – so remember, practice makes the best master-bater and the greatest lovers, and the bonus is that the practice is always pleasure-filled and fun for you!

You simply have to train yourself to delay ejaculation – so be patient.

So here are the exercises:

Exercise to Avoid Ejaculation 1 – Learn to Stop When You Are About to Ejaculate

Becoming aware of your arousal levels is vital to controlling ejaculation.

You need to work out when you are likely to ejaculate and then stop a few strokes, if going solo, or a few thrusts, if with a partner, before you “feel” your ejaculate approaching the point of no return.

It might sound a bit obvious, but this simple technique is your first step to better orgasm control.

Most men need to stop for 10 – 30 seconds to let the urge to cum subside.

Once you master this one technique, you can literally have sex for hours if you so desire.

Exercise to Avoid Ejaculation 2 – Strengthen the PC Muscles

As you’ve been following the guide and training this area already, you should have a set of good, strong PC muscles. Vital for better sex!

Basically when you feel yourself getting closer to ejaculation you squeeze the PC muscles as hard as you can.

This will allow you to experience the wonderful contractions of orgasm but should stop you from spilling over into ejaculation! Squeeeeeze and breathe. I sometimes even growl like a lion. It’s pretty awesome!

It can take some time to master the process of stopping orgasm by squeezing the PCs so this might be one exercise you want to practice alone until you can get the feel of it.

Exercise to Avoid Ejaculation 3 – Pressing the Prostate

For this ancient Taoist technique, you will need to locate an area along your perineum that links to the prostate.

You will feel this point as a small ‘dimple’ in the skin just in front of the anus. This is a really simple technique and it’s a powerful one.

Once you feel your arousal rate getting close to the point of ejaculation press firmly on the dimple with your 3 middle fingers until the desire to cum subsides.

You can also practice this exercise during intercourse without needing to withdraw.

Exercise to Avoid Ejaculation 4 – Pull Your Testicles Up

That’s right. Pull those suckers.

When you’re about to ejaculate your testicles pull up closer to your body as this helps the testes to push out semen.

So it makes sense that if you (gently) pull them back away from your body you will hold off ejaculation.

To do this circle the entire top of the sac with your thumb and first finger – or get your partner to do it – then all you need to do is pull down gently but firmly. I call this my emergency brake system.

Exercise to Avoid Ejaculation 5 – Squeeze The Penis

Squeezing the penis is a tried and tested method of delaying ejaculation and is often recommended by doctors and sexologists to those who are suffering with the problem of premature ejaculation.

It’s a simple and effective technique for anyone who wants to become a better lover.

So once again when you feel the urge to cum, use your thumb and first two fingers to squeeze the penis.

You can squeeze around the base, the middle or the tip of the penis.

Different parts of the penis work better for some than for others, so a bit of practice will help you find which part of your penis, when squeezed, is the best part for stopping ejaculation.

This can be awkward at first so it’s another good exercise to try out when you are going solo.

The squeeze should last for around 10 to 30 seconds depending on what length of time works for you the best.

FAQ About How To Increase Stamina in Bed During Sex

How can I increase my stamina in bed during sex?

To increase your stamina in bed you can eat healthy foods, exercise regularly, do Kegel exercises, stop smoking and build a healthy lifestyle that will eventually improve your bed time.

What foods boost your sexual stamina? What to eat?

Include fresh green leafy vegetables, lots of protein, in the form of chicken, fish, eggs, banana, almonds, peanut butter and take some safe supplements like L Arginine, Maca and Vitamin E and you’ll start rocking hard and longer in bed.

What exercises improve your sexual stamina?

Kegel exercises, running, breathing, meditation. The purpose of exercises isn’t to make yourself look sexier but simply to increase your energy level.  More energy overall equals more energy for sex. More energy for sex means better overall performance. 


All of these techniques can be used either when you are alone masturbating or with a partner.

It’s important to point out, however, that if you use these techniques with a partner, you want to communicate ahead of time what exactly you are up to.

This is key because for many people ejaculation is equivalent to complete satisfaction.

If you don’t cum, partners may think they are doing something wrong – and not pleasing you.

Practice the techniques all you like when you are on your own, but when you are sexually engaged with another person, you need to respect that this is not just about you and that your partner is not just someone for you to ‘practice on.’

Having read and digested every word of this guide, now the REAL fun begins.

Practical application is always way better than theory, especially where sex is concerned, so go out, starting right now, and put the things you have learned to good use, and enjoy long lasting raging sexual stamina, which is where so many men struggle.

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Manish Yadav

My name is Manish Yadav and I’m the owner of the blog "Love Finds its Way". My advice does away with the manipulations and mind games recommended by magazines and the surface level advice of TV gurus… We’ll dive DEEP to you actionable steps you can use today. Over 900,000 men & women have transformed their lives, and I've been featured in Lifehack, Return of Kings, Menimprovement, Urban Dater, and so on...
...My only intention is to help you have all of achieve your dreams and desires and live a beautiful and prosperous life.
And we’re just getting started!

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