Today you are going to learn how to last longer in bed, get harder erections and get rid of premature ejaculation.
It’s estimated that one in three men ejaculate sooner than they or their partner would like them to when having sex.
Most guys get a little obsessed over comparing themselves to other men.
They want to know if they’re “normal” and how they stack up against the competition.
How long is long enough?
Are the stories they hear about guys lasting all night really true?
It's true that some guys last longer than others, and there are guys out there that can last all night and have longer sex, but the truth is that the average sex session doesn’t last as long as you think.
Research Studies About How Long Should the Sex Sessions Last
According to this study from the School of Humanities and Social Sciences, intercourse should last between 3 to 7 minutes.
The aim of this study was to quantify the opinion of expert sex therapists as to what are “adequate,”, “desirable,”, “too short,” and “too long” intravaginal ejaculatory latencies.
The sex therapists' opinions regarding an “adequate” length for ejaculatory latency was from 3 to 7 minutes; “desirable” from 7 to 13 minutes; “too short” from 1 to 2 minutes; “too long” from 10 to 30 minutes.
The "Multinational population survey of intravaginal ejaculation latency time" study, conducted by the Department of Psychiatry and Neurosexology, Leyenburg HagaHospital, The Hague, and Department of Psychopharmacology, Utrecht Institute for Pharmaceutical Sciences & Utrecht University, the Netherlands; gathered 500 couples from around the world to time themselves having sex...
...using a stopwatch.
They pressed "start" at penetration, and "stop" when the man ejaculated.
(You can judge yourself if this behavior could affect the results!)
The results? The overall median value was 5.4 minutes.
So, according to the studies, Sex Therapists say that the intercourse should last between 3 to 7 minutes and this study with 500 timed couples having sex threw a 5.4 minutes average sex session duration.
In other words, most men out there are not having marathon sex, but it doesn’t mean that they’re not having sex that’s satisfying for both parties.
Where are you compared to this 5.4 minutes? Do you last longer? Do you ejaculate sooner?
Wherever you are... it doesn't matter.
What if I were to tell you that there are simple exercises to last longer in bed and enjoy longer sex that you could do everyday?
If you’re ready, I’ll start with step-by-step instructions and methods to help you last longer in bed and have longer sex.
Do Men Really Need To "Last For Hours" In Bed?
Most men are always curious about how long is “normal”.
The media perpetuates this idea that men need to last for hours and that is what women want.
One thing to keep in mind is that lasting “long enough” doesn’t come down to numbers.
For every couple it’s going to be different and for every time you have sex it might change.
Your partner might not want hours and hours of lovemaking every time you hop into bed.
She might never want that.
Sometimes she might want a quickie, sometimes she might want a longer session.
It all depends on the mood, how much time you have, and a whole slew of other factors.
What you probably really want to get out of this guide is the ability to have more control over when you orgasm.
You want to be able to last as long as necessary in any situation with better control over your thrusting techniques, no matter what the demand.
This guide will provide you techniques and know-how to do just that.
Lasting Longer In Bed Is Mostly a Mental Game
With so many men complaining of orgasming before they would like to and not being able to help their partner climax, one has to wonder... why is this an issue?
When you’re young, often because of a fear of being caught by someone, boys masturbate quickly and furiously in order to finish the deed as fast as possible.
I am saying this from my personal experience (but most likely you did the same!)
One theory about orgasming too quickly later in life says that this pattern of pleasing yourself turns into a habit that’s hard to break as an adult.
Ian Kerner, PhD says "Some experts once believed that continually racing to finish could contribute to premature ejaculation (PE) by conditioning you to always ejaculate quickly. Now we know that this habit may worsen or reinforce PE, but doesn’t cause it."
Although it may not be the cause, you have taught yourself to come as fast as possible and now that you want to last longer and enjoy longer sex you need to unlearn that habit.
While theories about early fast masturbation habits are very likely linked to orgasming too quickly, others also blame psychological factors like anxiety for the issue.
On top of feeling anxious about your sexual performance, men who feel they come too quickly may also suffer from self-esteem issues, low sex drive (because of their issue), and relationship problems.
For some guys it’s a matter of just wanting to last longer in bed, but for others, it causes a serious problem in their lives.
But now it’s time to fix this problem and learn the methods to last longer in bed.
Breathing Techniques for Lasting Longer in Bed
Believe it or not, how you’re breathing can affect how quickly you orgasm.
During sex, men tend to have short, quick breaths taken from their chests.
The problem with this kind of breathing is that it causes tension and leads to a quicker ejaculation.
Longer, deeper breaths will slow things down.
It will calm your nervous system and allow your abdominal muscles to relax.
"Training yourself to breathe deeply and naturally can enhance your sexual experience." says Jessica O'Reilly, PhD.
It will also distribute all of the intense sexual energy that is concentrated in your genitals around to your entire body, thereby somewhat dissipating it.
You should try practicing your breathing to last longer and master this technique slowly.
How To Use Breathing To Last Longer During Sex - Steps
- Practice breathing from your belly. In other words, breath so that your stomach rises before your chest. You can place your hand on your stomach during practice to make sure that your stomach is rising.
- Inhaling very slowly through your nose, fill your stomach with air starting at the very bottom and then moving your way up into your chest. Inhale more than you think you can. (Tip: Try to make your inhalation last 4 seconds. If that’s really easy, make it even longer).
- Hold the air in your lungs for a minimum of 3 seconds.
- Begin to exhale even more slowly than you inhaled. Your goal is that your exhale will be twice as long as your inhale.
- Hold your breath with your lungs empty of air for a minimum of 3 seconds.
- Repeat. Try to increase the amount of time it takes you to inhale, hold, and exhale. Over time you will be able to breathe more deeply and easily.
Tip for Using Breathing Exercises For Longer Sex Properly
When practicing this technique during sex, you don’t need to pay as much attention to the amount of seconds you are taking and holding each breath.
Instead, you should make sure that you are taking long, deep breaths from the belly through your nose.
You shouldn’t be gasping for air at any point, but taking calm, long, and steady breaths.
This will help you to relax and it will relax your pelvic muscles as well.
You should be practicing this technique every time you have sex until it becomes second nature.
Aside from the physical benefits to deep breathing, it also aids in alleviating anxiety, which is a huge factor in orgasming too soon.
Do Kegel Exercises To Last Longer in Bed (they’re Not Just for Women!)
Many of you may have heard of Kegel exercises (aka pelvic floor exercises).
Kegel exercises strengthen the pelvic floor muscles, which are the muscles (in women) that surround the vagina, urethra and anus.
Women might practice these to enhance sex because having stronger pelvic floor muscles allows them to grip the penis more firmly during sex.
It is also said to benefit the quality of the orgasm for women as well.
However, in this case we’re not concerned with how Kegel exercises benefit women, we want to know why they’re important to men.
How Kegels Will Help You Lasting Longer in Bed and Improve Your Sex Life
The pelvic floor muscles in men are located in the same place as women.
They are located in the pelvis in the genital/buttocks region.
They are shaped like a hammock and stretch from the pubic bone in the front to the tailbone at the back of your body.
Men, like women, also use these exercises for urinary incontinence, but there is a use that’s a lot more exciting and interesting.
Men have been using these kind of exercises to have more control over their ejaculation and improve their sexual performance.
The benefits of the Kegels exercises are backed up by research. You can read more about them in the Mayo Clinic site.
Sexual Benefits Of Kegel Exercises For Men
It’s estimated that about 20% of men suffer from premature ejaculation (defined as orgasming before one would like, generally in under a minute).
A recent study called "Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach" taught a more complex version of Kegel exercises to men who suffered from premature ejaculation had excellent results.
82.5% of the participants more than quadrupled their sexual performance time by the end of the 12 week trial.
It’s logical that toning muscles in a given area will help you to perform better when using the body parts associated with them.
You build muscles in your arms to be able to lift things better.
You work out your leg muscles in order to run faster, jump higher and perform longer.
It just makes sense that building and toning muscles that involve your genitals will naturally make your performance in bed stronger and better.
#1 - Kegels Exercises - Identifying The Pelvic Floor Muscles.
The first step in doing Kegel exercises is knowing what muscles to control and contract.
It’s extremely important that you work out the correct muscles in the proper way because if you don’t, you won’t get the results that you want.
Here are three techniques for finding and identifying the Kegel muscles:
Technique 1 - In order to find your Kegel muscles, try to stop or slow the flow of urine in mid flow the next time you’re going to the bathroom.
Be careful not to flex or tense the muscles in your legs/thighs, buttocks, or abdomen at the same time.
If you have successfully stopped or slowed the flow of urine without flexing any other muscle group, you have found the muscles you need to work on.
The easier it is to stop this flow, the stronger your muscles are.
WARNING: This technique is very useful for identifying the exact muscles you need to work out, but exercising them in this way is not ideal.
You should do this particular exercise no more than once a week to ensure you are exercising the right muscle group, but doing it more than that can cause other urinary issues.
Technique 2 - Sit or lie down and use a hand mirror to get a good view of your testicles/underside of your penis.
Flex those same muscles and use the mirror to watch your pelvic muscles pull up.
You should be able to observe the lift in that area with the mirror.
Technique 3 -Finally, stand sideways and naked in front of a mirror.
When you flex these muscles you should see your penis pull up toward your abdomen and your testicles lift.
Being careful not to flex other muscles, try flexing and releasing several times, observing how your body reacts in the mirror.
If you don’t notice a distinct lift or squeezing feeling or you can’t stop or slow the stream of urine when peeing, you might have very weak pelvic floor muscles.
If you’re having trouble locating the correct muscles, you can consult a doctor for assistance.
#2 - Kegels Exercises - Toning Your Pelvic Floor Muscles (Kegel Muscles) Helps You To Last Longer In Bed
Squeeze and pull in the muscles that you identified in the previous section.
Hold them in a contracted state for 8 to 12 seconds. When you squeeze these muscles you should have a distinct feeling of lifting up.
Start slowly, you may not be able to hold them for 8 seconds in the beginning. Start with 2 seconds, then 4 seconds and increase as they get stronger.
That will help you to know that you are doing it correctly. Again, be sure that your butt, abdomen and leg/thigh muscles are totally relaxed when you’re flexing your pelvic floor muscles.
Your goal should be to hold for at least 8 seconds, but if you aren’t able to do 8, hold for as long as you can and work your way up to 8 over time.
After holding for the allotted time, relax the muscle and rest for 8 seconds. When you release you should feel like you are letting the tension go completely.
Repeat the same thing, flex strongly and tightly for 8 to 12 seconds, and release completely for another 8 to 12 seconds. You should do 8 to 12 repetitions of this same exercise.
Do three sets of 8 to 12 repetitions, each with a rest in between.
Repeat this exercise daily to enjoy longer sex during lovemaking.
Disclaimer: The information presented on the Site is in no way intended as medical advice or as a substitute for medical treatment. You should always consult with your physician or other health care professional before trying the excercises presented on this site.
Why Perform Kegel Exercises To Last Longer in Bed And Enjoy Increased Sexual Stamina
Regular exercise is something that every man should include in their routine.
Not because you regular exercise will help you perform better in bed but it’s the need of the hour.
In the modern world with so much stress and workload, exercise will only help you to lead a better life.
Men who have just started lifting weights can’t bench press 200 lbs on their first try.
You have to build your strength and work up to the bigger goals. Start with what you can and build up your strength and stamina
Having a routine when you do your exercises will both ensure that you actually remember to do them and it will allow the exercises to benefit you more.
Try practicing the exercises first thing in the morning after you get out of bed every day.
Chart your progress.
Many men start to see results in about 3 to 6 weeks. The changes might not be drastic or happen overnight, but they will happen.
If you see no difference after a month, you might not be working the correct muscle group. Try the strategies we learned above for identifying the correct muscles listed above again or consult with your doctor for assistance. Don’t be embarrassed to ask for assistance.
These exercises are commonly used for men and women who suffer from urinary incontinence, so doctors are very familiar with helping patients locate them and helping them learn how to exercise them.
Other Exercises and Techniques to Boost Your Sexual Stamina
Your overall health plays a huge role in your sexual performance.
Your body and mind need to be healthy in order to perform at your absolute best.
Just as you can’t expect to run a marathon without training your body and mind properly, you can’t have great sex if you’re not taking good care of your overall wellbeing.
Part of this can start with simple exercises, just like the Kegels you learned in the previous section.
Below are some other fantastic, minimal effort exercises that you can do every day that will make a big difference in your sexual performance and experiences and help you to last longer in bed.
Exercise #1 - Pelvic Lifts For Longer Sex
You need a strong pelvis in order to be able to hold and maintain different sexual positions.
If you have strong muscles in this area you will also have increased movement and flexibility, which will help you improve and vary your thrusting techniques.
This is how the Pelvic Lifst are done.
Lie on your back with your knees bent and your feet flat on the floor.
Take a deep breath and simultaneously flex your abs and buttocks and lift your pelvis up with your spine straight. Your upper body down to your knees should be flat like a table top.
Hold in this position with your abdomen firm and sucked in for 10 seconds, breathing deeply all the while.
Slowly release down as you exhale out.
Take a brief rest and repeat.
Do one set of 10 repetitions every other day.
Exercise #2 - Groin Stretches To Last Longer in Bed
Stretching your groin will help increase your flexibility, especially when it comes to certain sexual positions.
Doing this kind of stretching can make certain positions much easier and more comfortable and it may even help you to be able to do positions that you weren’t able to do before.
- Sit on the floor with your legs stretched out in front of you.
- Pull your legs in and position them in front of you so that the soles of your feet are pressed together. Your legs will make a diamond shape.
- Let your knees drop to the floor until you begin to feel a stretch and pull in your groin muscles. Don’t force this stretch. Go down as far as you can without feeling pain. Men aren’t often very flexible in this area, so a little pressure usually does the trick. Overstretching this area can cause painful tearing so be careful not to overdo it.
- Hold this position for 20 to 30 seconds. When completed, use your hands to help guide your legs back together.
- You can practice this stretch several times every day. For added intensity you can do the same stretch lying down on your back instead of sitting.
Exercise #3 - Reverse Crunches For Longer Sex
Having strong abdominal muscles will help you with endurance and thrusting power in the bedroom.
This particular type of crunch will target the exact muscle group that you want for longer, better sexual performance.
- Lie on your back with your legs up in the air bent at a 90 degree angle. Put both of your hands at your side to maintain equilibrium. Your lower legs will be parallel to the ground and your upper legs will be at a 90 degree angle from your upper body.
- Reverse crunches are like regular crunches, but you are lifting up your legs and butt instead of your head and shoulders.
- Roll your pelvis forward, lifting your butt and hips off the floor.
- Hold for a few seconds and release.
- Do three sets of 15 to 20 reverse crunches 4 times a week to get optimal results.
Exercise #4 - Lunges For Better Sex
Lunges work important muscles in the legs, hips, and buttocks that are key to many different sexual positions.
Building up these muscles will greatly help to improve your technique and stamina in the bedroom.
Stand with your feet hip-width apart and step forward with a straight back.
Take a long step so that when you lunge forward, your thigh is parallel to the ground. Your other knee will come close to touching the floor.
Push back into a standing position and repeat with the opposite leg to complete one repetition.
Do three sets of 8 to 12 repetitions 4 times per week.
Exercise #5 - Cardio Exercise To Boost Sexual Performance
You can get your cardio any way that you like, but it’s extremely important to your sexual health and stamina.
Do you wonder why you might be winded after 5 minutes of thrusting?
Are certain positions impossible because you just can’t keep up your stamina for more than a few minutes?
If that’s the case, then you definitely need to start doing a cardio workout to help improve your stamina. You can walk, jog,
Run, bike, swim, or use a number of different cardio machines at the gym to get a proper cardio workout.
- Cardio workouts improve blood flow to the whole body, including the penis, and that can lead to better orgasms and harder erections.
- Cardio can greatly improve your stamina and will allow you to keep your cool longer when having sex. The more exhausted and excited you are, the more likely you are to finish earlier than you would like to.
- Exercise releases endorphins, the “happy” brain chemicals that reduce stress. A reduced stress level has a hugely positive effect on your sexual experience and performance.
- Add a cardio workout to your routine 3 to 5 times a week for 20 to 60 minutes each time.
Disclaimer: Always consult your physician before beginning any exercise program. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.
Take It Nice and Slow To Enjoy Longer Sex
One of the most common things that men who come sooner than they would like is that things just get too hot and heavy and they pass the point of no return.
What do you do when you feel yourself reaching the brink of orgasm?
You have to cool things down one way or another.
The breathing techniques mentioned in one of the previous sections is one fantastic way to begin cooling things down.
You will begin to relax and your body will too.
But cooling things down goes beyond just deep breathing.
Start With Long Great Foreplay
Start out with a lot of foreplay.
One way to ensure that she won’t mind if the actual intercourse hasn’t lasted a long time is if the whole sexual experience was drawn out.
Don’t rush through the foreplay only in order to quickly finish and leave her wondering
Take things slow from the beginning to the end.
You may love it hard and fast, but I can almost guarantee that your partner doesn’t.
Begin with deep and passionate kissing and don’t even touch her anywhere below her shoulders for the first 5 minutes.
Play With Her Erogenous Zones
Remembering your deep breathing techniques, start to take things to the next level, but still steering clear of what’s below the belt.
Let your hands get involved now and run them all over her body as you kiss her.
Let your hands graze over her butt, her inner thighs and between her legs, but don’t linger for too long there.
You’re building up excitement so she will feel as turned on and excited as you do.
Secret Thrusting Techniques To Last Longer
When you are ready to start having sex, start by sliding the shaft of your penis through the lips of her vulva, not actually entering her vagina.
Remember: the vulva refers to the outer female gentalia and the vagina only refers to the inner part that receives your penis during sex.
Slowly rub the shaft and head of your penis through and along her vulvar lips up to her clitoris.
Move the head and glans of your penis over and around her clitoris, gently stimulating it.
Make sure that she is well lubricated before beginning this process. It’s always helpful to add some water based lubricant to your penis as well.
The more slippery smooth it feels, the better for her as well.
Bring the head of your penis down to the opening of her vagina and rub the head around the opening, slipping inside just ever so slightly.
The opening of the vagina is full of sensitive nerve endings. In fact the most sensitive nerve endings in the vagina are located in the vaginal opening.
That means, in order to stimulate her in the best way possible and at the same time last long enough, you don’t need to go very deep to do so.
You can stay stimulating her vulva in this way for as long as you like.
This feels amazing for her and it also helps to build sexual excitement and anticipation on her part, having your penis come so close to entering her, but not quite entering.
When you do enter her, remember first to make sure that you’re practicing your breathing techniques and taking it slow.
Begin with slow and shallow thrusts, keeping in mind that most women don’t enjoy deep, fast jabs and that the most sensitive part of the vagina is at the entry.
Concentrate your thrusts on the first third of the vagina.
Go slowly so she feels every sensation.
Change up the way you move inside her from time to time.
Slowly move your pelvis around from side to side.
Try moving deeper inside her and grinding your pelvis/pubic bone against her clitoris slowly.
This will give her a wonderful clitoral stimulation while it provides you with limited stimulation, which will work to your benefit.
Another good tactic to use with your thrusting as she is becoming more sexually excited is to enter her slowly and then pull out quickly.
Varying your technique will also give you something to concentrate on other than worrying about coming.
The "Squeeze Technique" and The "Start-Stop Technique" To Treat Premature Ejaculation (PE) and Last Longer
These are two classic and proven methods that have been recommended by sex therapists for many years to help men who suffer from premature ejaculation (PE).
The idea is that using these techniques, the man will begin to learn more about his body and the sensations he experiences leading up to orgasm so that he will be able to slow down, or even stop, before he reaches the point of no return.
Even though these techniques are generally used with men who suffer from premature ejaculation, they are great techniques for any man who wants to learn more about his body’s sexual reactions and last longer in bed.
#1 - The Secret Behind The "Squeeze Technique" And Lasting Longer
With the "Squeeze Technique" the man also needs to pay close attention to when he is nearing his orgasm.
When he starts feeling like he is nearing the point of no return, he or his partner should squeeze his penis firmly between a thumb and forefinger, either just below the head of the penis or at the base of the penis.
You can certainly get your partner involved in applying this method if you’d like, but it might be easier to do it yourself, since that will give you optimal control and it will take away the chance that you will be barking orders at her in an intense moment.
If you’re doing this yourself your fingers should be positioned with the thumb on top and your index finger on the underside of your penis.
This also has the effect of pushing the blood out of the penis for a moment and temporarily repressing the ejacultation response.
Once you feel that the urge to ejaculate has temporarily subsided, you can begin having sex again.
#2 - The "Start-Stop Technique" To Make Sex Longer
With this technique you will stop thrusting (or slow way down) as soon as you feel yourself getting close to the point of no return.
When you stop, begin focusing again on your deep breathing techniques.
Focus on relaxing your pelvic muscles and try not to give into anxiety about orgasming too soon.
You should wait until the feeling dissipates, which usually will take about 15 to 20 seconds.
Then you can continue slowly having sex again until the feeling returns.
You should then stop again, wait until the feeling passes, and then begin again.
Do this several times until you’re ready to let yourself orgasm.
Pro Tip - The Challenge With The Stop Start Method
The challenge to the "Stop - Start method" is that if you stop thrusting, you might also be putting a pause on her pleasure.
One way to tweak the "Stop - Start method" is by pulling out completely and performing oral sex for a few minutes until you have sufficiently calmed down.
This will allow her to continue to feel amazing while you can take a little break.
While you go down on her, finger her at the same time, so she doesn’t miss out on the penetration while you’re recovering.
Sexual Positions That Help You Last Longer
A friendly reminder that for most men, staying in the same position for too long will lead to early ejaculation.
The fact is, the more time you spend in one position, the less control you have over your ejaculation response.
Because it starts to feel really great and you get into a good rhythm.
Before you know it you have hit the point of no return and there’s no going back.
Psychotherapist Vanessa Marin advised over at Bustle that alternating between different positions will help men last longer in bed.
Here are some great positions that will help you have longer sex.
#1 - Woman on Top Position (aka Cowgirl) For Longer Sex
For the classic woman on top position, you should be laying on your back and your partner will mount and straddle you like a horse.
Lay down on your back with your legs together.
She will be on top of you with her legs bent and knees on either side of your hips.
Although this is a visually stimulating position, it is less physically exciting than other positions because your penis is less stimulated by the vagina (in comparison to other positions).
In this position you are also able to better relax your pelvic floor muscles because it is less physically demanding.
Her movements should be slow and sensual.
Encourage her to move her pelvis around in circles, lean forward and rub her clitoris on your pubic bone.
This will allow her to bring herself to orgasm while there is minimal stimulation on your end, allowing you to hold out longer.
#2 - The Spoon Position For Longer Sex
This position is just like the one you use often for cuddling your partner, but with one important element added, you’re having sex!
You should both lay on your sides facing the same direction.
She will bend her knees and push her butt back into your groin, almost like she is going into a loose fetal position.
You will move closer to her and enter from behind.
If it’s difficult to enter at this angle you can adjust your bodies for entry and then move back into this position for thrusting.
In this position slowly thrust in and out of her vagina while your whole body is in contact with hers.
This will feel especially sexy and intimate for your partner because you will be touching every part of her with your body.
And at the same time it will prolong your duration of sex.
#3 - Side by Side Position For Longer Lovemaking
This is the position that men find most successful when it comes to lasting longer in bed.
Maybe the intimacy of being completely face to face forces us to slow down and really appreciate every moment and sensation.
Both of you should be laying on your sides again, but this time you will face each other.
She will lift her top leg and make the necessary adjustments so that you are able to enter her more easily.
Once you’re inside she can lower her leg again and your legs should be intertwined like scissors.
This is a great technique for taking things slow.
Take advantage of the position and kiss her deeply on the mouth, neck, and ears as you slowly move inside her.
You can explore each other’s bodies with your hands and make intimate eye contact.
Before entering her you can rub your penis in and out from between her legs and labia.
This will begin to stimulate her clitoris. You will be able to build up sexual arousal and tension for her, while keeping your own arousal in check because you haven’t gone inside her yet.
Positions To Avoid To Make Sure You Really Last Longer In Bed
Improve Your Diet To Improve Your Sexual Stamina
At this point you might be wondering what the heck diet have to do with lasting longer in the bedroom.
Believe me, they have everything to do with it. Everything about our health is intertwined.
Poor diet in one area will affect how your body performs in another area.
Just like high blood pressure can lead to erectile dysfunction for some men, not taking care of your overall diet will affect your performance in a number of different ways.
Maintaining a healthy diet will help your sexual health as well.
Men who improve their health have better blood flow throughout the body, more energy, and enhanced libido.
Simple Changes In Your Daily Diet That Can Boost Your Sexual Performance
- Drink 2 litres of water a day.
- Start eating more fruits and vegetables and less meat.
- Use less salt.
- Make sure you are getting enough calcium in your diet.
- Control your cholesterol levels.
- Cut calories from your diet.
- Don’t have more than 2 alcoholic drinks per day.
Power Foods That Help To Last Longer In The Bed
Just like following a healthy diet can help you to improve your sexual functioning, there are also certain foods that have a direct effect on different sexual functions.
Adding these foods to your diet can fine tune your sexual self by making you healthier in specific ways that affect sexual health. Here are some foods to try incorporating into your regular diet for maximum effect:
Asparagus - Asparagus has tons of potassium, phosphorus, calcium, and vitamin E, which are extremely important when it comes to urinary health. Plus it will give you a great energy boost. The nutrients in this vegetable are needed to produce testosterone and other sex hormones.
Eggs - Eggs are high in B vitamins, which help to reduce anxiety. A plateful of eggs in the morning before a hot date can help to relax a nervous guy. They also can have a stress reducing effect when life is particularly rough. B vitamins have been shown to be associated with a high libido as well.
Oats - Believe it or not, a big bowl of oatmeal can have multiple positive effects for your sexual self. Oats have a variety of different compounds that help circulation (to keep that healthy blood flowing to the right areas) and helps to prevent cholesterol buildup. Because oats are a complex carbohydrate, they also help to reduce nervous anxiety, which is something that most men who worry about lasting longer suffer from.
Peanuts - Hopefully peanut allergies aren’t an issue for you because this little nut has a ton of an amino acid that dilates blood vessels and will help give you better erections.
Seafood - Seafood like caviar, oysters, and lobster are rich in zinc, which increases the production of testosterone and promotes male fertility and prostate health.
Ice Cream - Good news! Now you have a really good excuse to indulge in ice cream. Granted, we recommend that you opt for the low-fat kind, but ice cream is high in calcium and phosphorus, which help to build muscular energy and boost libido. Calcium is also said to make orgasms more powerful because the muscles involved in orgasm need calcium in order to contract properly.
Frozen Peaches - Keep some frozen peach slices in your freezer and use them in your daily smoothie or even as a topping on that low-fat ice cream. Frozen peaches are said to have more vitamin C than fresh ones, and more than oranges. Vitamin C is extremely important for a high quality sperm count.
Blueberries - Blueberries are also go great in your morning smoothie or as some added flavor in your bowl of oatmeal. They relax blood vessels and improve blood flow. That means that more blood will flow to the penis and you will have stronger erections. It’s recommended that you have a serving of blueberries 3 or 4 times a week for maximum effect. They are also high in soluble fiber, which helps remove cholesterol from the blood.
Steak - While it’s not recommended every night of the week, a lean steak every now and then will do the body good. The protein in steak naturally boosts levels of two different brain chemicals that heighten sensitivity during sex. Steak also has tons of zinc, which boosts your libido by reducing the production of the hormone prolactin, which can interfere with arousal.
Orange Juice - Orange juice boosts the amount of healthy cholesterol in your system. Drink at least 3 glasses per week.Low-Fat Milk - Beside the great benefits of calcium mentioned before (remember: better, stronger orgasms), it also helps to maintain your sex drive. Dairy is also an important source of protein and riboflavin.
Important Vitamins and Minerals That’ll Help You Enjoy Longer Sex
Zinc - Without enough zinc your body won’t produce enough testosterone and you could even have issues with impotence. Smoking and drinking alcohol and coffee in excess can seriously harm your zinc levels. In addition to the zinc- rich foods listed above, peas, lentils, oats, and tuna also have high levels of zinc.
A multi-vitamin is another way to ensure that you’re getting enough zinc.
Vitamin E - This vitamin is extremely important when it comes to increasing blood flow throughout the body. It helps to keep blood vessels healthy and plaque-free, which is important since damaged and plaque ridden vessels are one of the causes of soft or non-existent erections. It can be found in plant oils, salmon, eggs, almonds, and leafy greens (i.e. spinach).
Potassium - Potassium helps in the production of testosterone. It also enhances sexual responsiveness and coordination. It can be found in lean meats, nuts, whole grains, fruits, and vegetables.
Iron - Iron is extremely important for your energy levels. If you have noticed that you don’t feel energetic enough, it might be due to low iron levels. It is found in lean meat, eggs, raisins, bananas, and green vegetables.
Vitamin C - This vitamin is absolutely essential when it comes to your sperm quality and count. It increases mobility, count, and strength. It improves the absorption of iron in the body, which is important for energy levels. It also increases hormones that reduce stress. You can get more of it by eating citrus fruits, tomatoes, peppers, onions, and various other fruits and vegetables.
B-Complex Vitamins - B vitamins help to enhance fertility, boost circulation, increase energy, and boost your libido. Your best bet might be a complete B vitamin to ensure that you’re getting enough of the 11 different B vitamins. They can also be found in fish, legumes, eggs, brown rice, and other whole grains.Vitamin A - This vitamin strengthens testicular tissue, maintains healthy sperm levels, and helps your body to utilize the testosterone that is already present. It can be found in liver, eggs, carrots, sweet potatoes, and spinach.
Practice Masturbating (Slowly) to Avoid Orgasmic Quickly
Yes, you read that correctly, you get to practice masturbating!
Most men have developed bad masturbatory habits as boys that negatively affect their sexual performance as men.
When masturbating, boys usually nervously try to come as quickly as possible because they often lack the privacy that they need in order to take their time.
Because of this, they unknowingly teach themselves to come more quickly through the way that they pleasure themselves.
Later in life when men want to be able to relax and enjoy sex, they are still accustomed to nervously finishing up quickly, whether that is their intention or not.
One way to combat this bad habit is to practice slowing things down when you’re masturbating.
As adults, many men masturbate to release tension, whether it’s sexual tension or just general stress in their lives.
Either way, the goal of masturbation usually isn’t to slow down and enjoy it fully, so you continue to perpetuate that habit of orgasming quickly.
Meditation To Last Longer In Bed
Practicing any form of meditation can also be very beneficial for improving your mental wellbeing and even for lasting longer in the bedroom.
Meditation practitioners suggest meditating daily for 15 minutes.
You should sit in a comfortable position and close your eyes.
Your goal should be to simply observe yourself.
Thoughts will come into your head, you can observe them and then simply let them go.
This is also an excellent time to practice deep breathing techniques, which can be useful to use when trying to calm yourself down during sex.
Some say that meditation practices can be used during sex to make sex last longer in bed and enrich the experience.
If you don't know exactly how to meditate, you can use an app, Calm is excellent and has a free plan.
Here you can download it for iPhone.
And for Android here.
There are many men out there that want to last longer for one reason or another.
Some men want to tackle an issue with premature ejaculation and others just want to be able to add precious minutes onto their performance time.
Whatever your reason, with these proven techniques, you will be on your way to a more satisfying, longer lasting sexual experience with your partner.
Don’t put pressure on yourself to perform, that will only make you more nervous and enjoy sex less.
Remember that the point of this is to increase your pleasure, not to provide more anxiety!
FAQ About Lasting Longer in Bed
How To Last Longer In Bed Naturally?
Lasting longer is a practice that every man has to master every time he have sex with his partner.
Follow a healthy diet, good sleep, do exercises and have mental control over your orgasms and you are on your way to longer sex.
How Long An Average Men Should Last in Bed?
Lasting longer in bed is not about having sex for hours. But only to the point where you are able to please your woman easily.
According to a study conducted with 500 couples, the average time is 5.4 minutes.
But the only thing that should matter is your satisfaction as a couple.
Which are the Best Exercises to Last Longer in Bed?
The benefits of the Kegels exercises are backed up by research. A study shows that 82.5% of the participants more than quadrupled their sexual performance time by the end of the 12 week trial.
Men have been using the Kegel exercises to have more control over their ejaculation and improve their sexual performance.