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Contents
How to Get Rock Hard Erections ...................................................................... 5
What your health says about your erection ................................................... 5
What your erection says about your health ................................................... 5
Eating Right For Better Erections ..................................................................... 7
Cut back on portion size ................................................................................ 7
Avoid fatty foods ........................................................................................... 8
Eat your vegetables (and fruits) .................................................................... 8
Drink tea ........................................................................................................9
Spice up your foods ........................................................................................ 9
Eat dark chocolate ......................................................................................... 9
Your “raring to go” dinner ........................................................................... 10
Supplement Your Sex Life: Natural Hardness Enhancers ...............................11
Pycnogenol / L-arginine mixture..................................................................11
Omega-3s ......................................................................................................11
Carnitine ...................................................................................................... 12
OPCs ............................................................................................................ 12
Vitamin C ..................................................................................................... 12
Horny goat weed .......................................................................................... 13
Panax ginseng .............................................................................................. 13
Rhodiola rosea ............................................................................................. 13
Tongkat ali ................................................................................................... 13
Exercise For Better Erections .......................................................................... 14
Cardio .......................................................................................................... 14
Strengthening and Weight Training ............................................................ 15
Stretching and Yoga ..................................................................................... 16
Sex-specific exercises: Kegels ...................................................................... 18
Move around more ...................................................................................... 18
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Lifestyle Changes For Rock Hard Erections ................................................... 20
Drink less .................................................................................................... 20
Quit smoking .............................................................................................. 20
Get enough sleep.......................................................................................... 21
Reduce stress ............................................................................................... 21
Get pricked...................................................................................................22
Boost your testosterone ............................................................................... 22
Limit masturbation ...................................................................................... 23
Have more sex ............................................................................................. 23
Avoid prescription drugs as much as possible .............................................24
Harder Erections In The Moment Of Truth .................................................... 25
Spend time on foreplay ................................................................................ 25
Get her to talk .............................................................................................. 25
Choose positions that put you on top ..........................................................26
Flirt ..............................................................................................................26
Summary ......................................................................................................... 27
Diet .............................................................................................................. 27
Exercise ........................................................................................................ 27
Supplements ................................................................................................ 27
Lifestyle Changes ........................................................................................ 28
Bedroom confidence ................................................................................... 28

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How to Get Rock Hard Erections

More confidence in the bedroom. More pleasure for her. Greater
stamina. More intense orgasms for you.

Better sex.

All of these are benefits of harder erections.

Sometimes a man’s hardness decreases over time with an

attendant decrease in testosterone. But there are a lot of other
lifestyle factors — diet, exercise, and some that you would never
expect — that contribute to less powerful erections.

What your health says about your erection

Conditions like heart disease, diabetes, obesity and MS can all

inhibit your penis’s normal functioning. But any excess fat
interferes with your body’s production of testosterone and other
hormones, which can also contribute to a weakened erection.

You don’t have to have a diagnosable disease to blame your

erection issues on your health. If you’re not in overall good shape,
you’re not going to have a great erection.

What your erection says about your health

Sexual health and overall physical health are inextricably tied. Did
you know, for example, that ED can be used to predict a heart
attack? Arterial damage from cardiovascular disease affects the
small arteries of the penis before it affects your larger arteries. So
a noticeable decline in the quality of your erections could be a
serious warning sign.

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Having sex is good for you. Men who have three or more
orgasms a week are half as likely to have a heart attack or stroke
than those who have sex less often, according to a new University
of Bristol study.

But sex is going to be a lot better when you can get and maintain a
stiff stiffie. Read on for natural ways to boost your boner without
resorting to prescriptions.

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Eating Right For Better Erections

The first thing to address when it comes to improving your
erections is what you’re putting into your body. Diet plays a huge
role in determining your sexual health.

Follow these guidelines to get your manhood back on track:

Cut back on portion size

So you’re packing on a few extra pounds. That weight around the

middle could very well be diminishing your erection. Increased belly
fat is correlated to decreased testosterone in the male body (belly
fat is an estrogen producer, the “anti-testosterone”). That means
that the more flab you’re carrying around, the less virile you are in
bed.

One study showed that a man with a 42-inch waist was 50% more
likely to have ED than a man with a 32-inch waist. There’s clearly a
connection here.

A simple, straightforward way to shed points is to cut back on

portion size. If you’re overdoing it and it’s showing, scale back by
10% at each meal, or about 500 calories per day. Fill your plate
with more veggies and less carbs, eat slower, and think hard about
how hungry you are before going back for seconds (definitely no
thirds).

You’ll notice that you’ve lost a pound or two in just a few days.
You’ll also notice that you feel less hungry as your body gets used
to consuming less — a sign of good health.

Calculate your body-mass index. If your BMI comes in close to or

over 25, you may be carrying just enough lard to drag down your

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erections. "We know that heavier men convert testosterone to
estrogen, and that a lower level of testosterone and a higher level
of estrogen are not good for erectile function," says Larry Lipshultz,
M.D., a Men's Health advisor and chief of male reproductive
medicine and surgery at Baylor college of medicine.

Fortunately, even moderate weight loss can rid you of excess

estrogen and put your sex life back on track. A study published in
the Journal of the American Medical Association found that one-
third of clinically obese men — BMI 30 or higher — with erectile
dysfunction showed improvement after losing 10 percent of their
body weight.

So get rid of that beer belly, and your partner will thank you for
more reasons than one.

Avoid fatty foods

Fatty foods — greasy fast food, anything deep-fried, and most

processed food — are to be weeded out of your diet if you want to
boost your sexual performance.

For many of us, eating unhealthy, fatty foods are just part of our
daily lives — we don’t even consider it when we grab a bag of
potato chips with lunch or sip on a sugar-filled coffee drink.

But these foods are also delivering a shock to your blood vessels.
They clog up those byways for nutrient-rich blood — the ones that
give you rock-hard erections. Keep your arteries free by avoiding
fried, fast, and processed foods, and your penis will stand at
attention. Plus you’ll feel more energetic all around.

Eat your vegetables (and fruits)

Go for nine servings of fruits and veggies a day for optimal sexual
health. Fruits and vegetables help lower your levels of “bad”
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cholesterol, fight cardiovascular disease, and increase blood flow to
your penis.

Make sure to include plenty of leafy green veggies like spinach and
kale, which contain high levels of protein, folic acid, calcium,
magnesium, and zinc — nutrients that help boost testosterone
levels. Also include citrus fruits, the best natural source of vitamin
C, and blueberries, which contain antioxidants to combat dangerous
free radicals.

Drink tea

Do yourself a favor and replace some or all of your daily coffee with
tea. Tea — whether green, black, or white — are high in
antioxidants, helping maintain heart function and strong bones and
decreasing your risk of cancer. They also have less caffeine than
coffee. Too much caffeine will inhibit your ability to get and
maintain strong erections, so you’re better off not sipping on so
many cups of joe.

Spice up your foods

If your digestive system can handle them, chile peppers, ginger,

and other spicy foods can enhance sexual performance by
increasing circulation.

Eat dark chocolate

It's erection medicine. Dark chocolate contains epicatechins,

flavonoids that trigger the release of dilating chemicals in the inner,
or endothelial, layer of the arteries. How much should you munch?
A University of California at San Francisco study shows that those
who ate a 1.6-ounce dark-chocolate bar each day increased their
blood-vessel dilation by more than 10 percent. Since the penis is
largely made up of endothelial surfaces, the flavonoids in dark
chocolate will directly benefit your boner.
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Your “raring to go” dinner

When you’re out on a date and expecting to take her home after,
picking the right menu items can make the difference between a
mediocre erection and a superhard one. Think of it as a training
meal for the night’s performance.

Use these guidelines to direct you:

• Avoid before-dinner cocktails and too much alcohol in general.

Stick to one or two drinks at most, and stay away from beer, which
is especially bad for your testosterone levels (we know, we know).

• Don’t order anything deep fried, pan fried, crispy, scalloped, or

sautéed — these are all words for heavy and high-calorie.

• Instead, choose entrees that are steamed, boiled, baked,

poached, grilled, or roasted. Bakes potatoes loaded with butter,
sour cream, bacon, and cheese doesn’t count!

• Pass on all foods high in MSG or salt. Chinese take-out is a

definite no-go if you’re looking to get some later one.

• If your partner is a light eater, offer to split an entrée and a

couple of appetizers between you.

• Order salad dressing on the side. Better yet, opt for oil and
vinegar.

• Choose fruit or sherbet for dessert.

Your lady will no doubt appreciate your new interest in eating right
and bettering your health. She’ll appreciate it any more when she
witnesses the big result!

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Supplement Your Sex Life: Natural Hardness

Enhancers
There may be no one “magic pill” for harder erections short of
Viagra, but there are several vitamins, minerals, and herbs that can
supplement your diet and exercise routine for harder, stronger
erections.

Pycnogenol / L-arginine mixture

Pycnogenol, extracted from the bark of a French pine tree, is in

some ways a natural form of aspirin. It enhances blood flow to the
heart and to the penis. It also helps erections by restoring elasticity
and smoothness to the skin, reinforcing collagen fibers and
strengthening the tiny capillaries that help nourish your cells.

L-arginine is an amino acid that is used by the body to build

protein. It also helps your body produce nitric oxide, which relaxes
blood vessels to give you a strong erection. Take it to boost the
effects of your daily exercise routine and stimulate blood flow to the
penis.

Take 80 mg of Pycnogenol and 3 grams of L-arginine daily on an

empty stomach to ensure the fastest absorption of these nutrients
into the bloodstream.

Omega-3s

Get your omegas from fish oil tablets or spoonfuls of the oil itself.
Three grams a day will help reduce your triglycerides, a form of
artery-clogging fat, and protect the blood vessels in the penis.
Research also shows that taking fish oil reduces risk of heart
attack.

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Carnitine

Carnitine supplements may help with ED and increase sperm

quality and motility. While your body naturally makes this chemical
to turn fat into energy, you can get an extra dose by eating beef
and dairy products.

OPCs

Oligomeric proanthocyanidins (OPCs) are a group of closely related

compounds found in red wine, cranberries, blueberries, legumes,
and tea. OPCs increase blood flow and boost your metabolism’s
absorption of vitamins C and E. Some studies have found also
found that it works as a natural cure for ED.

For improved blood flow and extra protection against insults to

blood vessels, add 25 milligrams of red wine extract and 100
milligrams of grape seed extract. It also may be sold as pine bark
supplements.

You can also swap a beer for a glass of red wine for a sexual
health-conscious drink (limit it to one).

Vitamin C

Vitamin C is effective in increasing blood flow, particularly

pressured blood, which gives you an erection. While you can get
vitamin C from oranges, grapefruit, and other citrus fruits, as well
as strawberries, kiwis, and peppers, you can also take vitamin C
supplements in pill or powder form (just mix with water if you can
stand the bitter taste). It will help your body get blood flowing
smoothly into the penis, as well as keeping the arteries narrow —
which equals a stronger erection.

Make sure you don’t exceed 2,000 milligrams of vitamin C a day.

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Horny goat weed

Yes, that’s really what it’s called. Horny goat weed has been used
as an aphrodisiac for 2,000 years to increase libido in both men and
women. The first mention of it goes back to ancient Chinese
medicinal texts. Used in traditional Chinese medicine, it’s now
gaining popularity all over the world.

This exotic plant grows in the wild at high altitudes. The leaves
contain a special cocktail of flavonoids, polysaccharides, sterols and
an alkaloid called magnaflorine. No one quite knows how it works,
but they do know that it’s effective in improving erections and
relighting sexual fire.

Harness the power of this ancient erection booster by taking two

capsules twice daily, plus an addition four capsules two hours
before a sex session.

Panax ginseng

This strain of ginseng, also called “red ginseng,” has been shown to
naturally boost erectile function. Two studies have shown that
taking up to 900 milligrams of it every day results in an
improvement of over 60%. Naturopaths have even dubbed it the
“herbal Viagra.”
Rhodiola rosea

This is a favorite among natural sexual health practitioners, and for

good reason: one recent study found that middle-aged men who
took 200 milligrams of this extract daily experienced a 68% boost
in erectile function.
Tongkat ali

This Malaysian herb has been hailed as a natural potency agent.

Men in that country reported an 80% improvement in erectile
health, long prescribed by both traditional and modern medical
practitioners.
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Exercise For Better Erections

Paired with dietary changes, physical activity is of the utmost
importance when it comes to giving you stronger, harder, longer-
lasting erections.

Cardio

Get moving! Running, biking, and other forms of cardio will do

wonders for your sexual health. If you’re a couch potato or guilty of
skipping the gym more often than you go, now is the time to
reform your habits.

Structure your cardio routine so that you’re staying consistent,

upping your goals, and getting the most out of it.

A few tips to guide you:

Plan your workout so you know exactly what you’re doing at the
beginning of each week and each day. Aim for 2-3 workouts a week
that will get progressively harder.

Don’t skip cardio in favor of other forms of exercise. Do your

cardio first if you tend to rush right to the weights at the gym.

Focus on your body instead of on your iPod, the TV, or a book or

magazine. Studies have shown that people benefit more from
exercise when they put their minds on it as well. So focus on your
breathing and your body instead of Game of Thrones.

Warm up and cool down. A dynamic, moving warm-up and cool-

down that contains elements of your main cardio workout prevents
injuries and keeps your heart and limbs in good shape.

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Vary the intensity of your cardio workout. “Steady state” cardio is
not as useful, unless you’re training for a long-distance race. By
changing up the intensity you boost your metabolism far more.

Find cardio you like. It may seem obvious, but if you hate to run,
it’s going to be a lot harder for you to lace up your Nikes every
morning. Try a new activity like kickboxing, biking through trails, or
a “boot camp” style aerobics routine. You might actually find
yourself enjoying your cardio and not just the rush of endorphins
you get after.

Strengthening and Weight Training

Weight training is a necessary complement to cardio if you want

a strong and healthy erection. Cut fat and add muscle with full-
body resistance workouts twice a week. This will raise your
metabolic rate, give you more energy, and boost your testosterone
level — all necessary for stellar sexual performance.

Each of these resistance workouts should target the major muscle

groups in your arms, torso, and legs. Do 12 reps with a
manageable weight. If the last rep isn’t seriously difficult, you’ll
know need to add a few more pounds.

Remember that these workouts should be difficult . No pain, no

gain, right?

You can also perform specific strengthening exercises that work

the “sex muscles,” bolstering the core and abductor muscles of the
thighs while limbering up your lower back and hamstrings.

The side lunge is a great exercise for targeting these regions.

Begin with your feet slightly apart, and tighten your abs. Take a
large step sideways with your left foot, keeping your right foot
straight, and bend your left knee. Make sure that your foot is
pointing straight in front of you. As you lunge, bend your upper

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body towards your left thigh and touch your left foot with both
hands. Go back to your starting position, straighten your leg, and
repeat on the other side. Do 10 on each leg. (Note: proper form is
necessary on this one to protect your knees. If you feel a twinge,
save it until you can see a trainer).

The crossover stretch feels great and loosens up your lower back
muscles. Lie on your back and bend one knee to 90 degrees,
crossing it over the other, straight leg. Pull that bent knee towards
the floor, if it isn’t there already, and stretch you the opposite arm.
Keep your head and shoulders on the floor and look to your
opposite hand. Hold it for about 45 seconds before switching sides.
You should feel a great stretch through your torso.

Stretching and Yoga

Stretching and yoga are incredibly important to cut stress,

increase blood flow, and add to your full-body erection-boosting
workout regimen.

Add these stretches and yoga moves to your daily routine. Hint:
find the best time of day to do them for you. Some people find that
yoga is a great start to their day, clearing their mind and giving
them that great, loosey-goosey feeling in their bodies before a long
day at the office. For others, yoga becomes a post-work must to
relieve stress; still others prefer their yoga as a wind-down from
the day before bed.

Cobra

The cobra is a classic yoga move that both strengthens the muscles
of the abdomen, hips, and neck and relaxes the lower back, so you
have both more power and room to wiggle in the sack. Lie face
down on a mat or on carpet. Bend your arms and place your palms
next to your shoulders. Keeping your inner thighs pressed together,

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push with your palms to straighten your elbows and lift your head
off the map so your spine arches.

Make sure to keep your pelvis pushing forward — imagine it

shooting straight through the wall of the room — so that you don’t
crunch your lower back. Hold for a few seconds before slowly
descending to the mat. Repeat several times.

(Hint: you can warm up with “Baby Cobra,” in which only your head
and shoulders come off the mat, targeting the upper back
muscles).

Plank

Planks are much better than crunches for strengthening your core
and encourage blood flow from your abdomen to your groin. Held a
plank post twice a day for at least a minute, working up to several
minutes. Rest on your forearms in a push-up position with one
hand cupped around the other fist. Think of sending your head and
your heels out the opposite ends of the room. Make sure to keep
your abs in to prevent a “dip” in your lower back — imagine
yourself as straight and strong as a wooden plank.

This is one of the best exercises you can do for your sexual health
and overall fitness.

Hint: Think about trying a week of yoga. Many yoga studios have
“intro weeks” that give unlimited classes to new students for
around $50. They offer all levels and are encouraging towards
beginners, so don’t be intimidated if you feel about as flexible as
that wooden plank we just mentioned. Working out stiffness will
give you the gift of stiffer erections!

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Sex-specific exercises: Kegels

Kegels are exercises that target the pelvic floor muscles. Originally
designed to help pregnant women during labor, research has found
that they are amazingly effective in giving men stronger,
harder erections and increasing their staying power between
the sheets.

Locate your pelvic floor muscles while you pee. Stop the flow of
urine and feel that muscle contract inside your pelvis. Those are the
pelvic floor muscles.

Kegel exercises are as simple as contracting these muscles and

holding them. Perform Kegels by contracting those muscles an
counting to five, then releasing them for a slow count of five.
Repeat 10 times. Do this series at least three times a day.

Kegels are easiest performed sitting down, so start there and then
move on to Kegels lying down, standing, and even walking. The
great thing about these is that you can do them in the car, at work,
or in the elevator — and no one has to know that you’re working on
your bedroom performance.

Be sure you’re not clenching your abs, glutes, and thighs. The focus
should be purely on the PC, or pubococcygeus, muscles.

Researchers have also found that Kegels help with premature

ejaculation and impotence, not mention giving you rock-hard
erections and more intense orgasms. What’s not to like?

Move around more

You can benefit your sexual health by simply moving more. Any
time you can raise your heart rate and get your blood flowing will
benefit you when it comes to the horizontal workout.

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Tips to add more movement to your day:

Get a step counter or pedometer to track how much you walk.

Aim to add 5,000 steps, or two miles, to your daily routine. Maybe
that means parking father away from work or simply getting out of
bed in the morning for a pre-work run or vigorous walk. Walking
rejuvenates your body, revs up your hormones, decreases fat, and
reduces stress — all necessary for harder erections. One Harvard
study found that even 30 minutes of walking a day resulted in a
41% drop on ED risk.

Invest in a standing desk. Standing for at least part of the day

while you work has been shown to increase circulation and keep
your hormones flowing.

Get up and stretch throughout the day. Sitting for long periods
of time makes blood pool in your lower limbs and inhibits the free
circulation you need for potency.

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Lifestyle Changes For Rock Hard Erections

Drink less

Anything more than two alcoholic drinks a day can seriously stunt
your penis’s ability to get and stay hard. We all know that it’s
harder to perform when we’re drunk. But over time, chronic alcohol
consumption slows down our man-parts in a more general way.
Think of drinking as polluting your body. There’s no way it’s going
to be able to perform when the time is right if it’s been slowed
down by too much booze.

Any recreational drug, like pot, cocaine, opiates, or amphetamines

will also contribute greatly to weaker erections.

Quit smoking

Yeah, yeah, you’ve heard it before. All you smokers out there are
familiar with the dangers of smoking in increasing risk of early
death by heart disease and cancer. But did you know that smoking
also damages your arteries, significantly lessening your ability to
get and keep a strong erection?

The good news is that this damage can be reversed if you quit early
enough. Even men in their 50s have experiences a turnaround by
flushing the cigarettes down the toilet.

A study conducted at the Lahey Clinic for Sexual Function in

Massachusetts found that in 10 impotent smokers with an average
age of 49, there was a 40% improvement in their nighttime
erections after just ONE DAY without a smoke. Put out that Camel
and your body, and your partner, will thank you!

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Note: Researchers also found that taurine, an amino acid found in
fish, helps heal artery damage caused by smoking. So add fish to
your diet at least three times a week to boost the benefits of
quitting.

Get enough sleep

It’s easy to get into a cycle of chronic sleep deprivation. We’re busy
trying to juggle work, exercise, family, friends, and all the other
million tiny responsibilities of daily life. But if you’re cutting into
your sleep schedule to get it all done, you’re definitely not doing
anything for your sex life.

Studies have found that men who sleep less than seven hours a
night, ever night, disrupt the flow of hormones that control sex
drive and potency. Your body is designed to rev up your
testosterone levels at the end of your REM cycle, right before you
wake up (accounting for “morning wood”). When you sleep for only
five or six hours a night, you cut off this important stage, and with
it healthy blood flow to your penis.

That disruption will rear its ugly head when it’s time for other
nighttime activities.

Reduce stress

Chronic stress puts your body into “fight or flight” mode: a high-
cortisol state that basically means you’re tense and anxious all the
time. Your body learns to release a constant flow of epinephrine, a
type of adrenaline that courses through your arteries. It actually
hardens your arteries over time, making blood flow difficult so
you’re left with a limp, flaccid penis.

Reducing chronic stress is not an overnight process. Focus on

meditating throughout the day — spend a few minutes focusing
only on your breath or your bodily sensations, like your heart beat
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and the air on your skin. Sexual thoughts also reduce stress, so
don’t feel guilty about (discreetly) checking out the hot blonde
jogging down the street.

Get pricked

It may seem out there, but acupuncture has been shown to reduce
stress and increase virility. Studies have found that it improved
erection quality and restored sexual activity in 20-64% of
participants — so why not try it?

This traditional Chinese practice uses tiny needles (acupuncture is

not generally painful) to restore the balance in your nervous
system. Who knows? You might become hooked.

Boost your testosterone

Testosterone production in the male body starts the wane around

age 30. While there’s nothing you can do about your body’s innate
processes, there’s a lot you can do to prevent or repair excessively
low T-levels.

Men in today’s society have 25% less testosterone than did men in
the 1980s. That’s due to a lot of factors: unhealthy eating, less
exercise, more stress, even estrogen-producing grooming products.

Most of the diet and exercise recommendations we’ve specified

here will do a lot to get your T-production back on track. A few
more tips to help it along:

Eat more grass-fed, non-factory farmed beef, nuts, avocados, olive

oil, eggs, and beans — all testosterone-boosting foods.

Avoid grooming products that contain parabens, a xenoestrogen

that ups your body’s estrogen production and lowers its
testosterone. Swap drugstore brands like Head and Shoulders and

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Old Spice for Whole Foods alternatives, like Tom’s of Maine
deodorant and Jason shampoo.

Do a power pose several times a day. A power pose is any

dominant, Alpha male posture, in which you stand with your feed
spread, chest proud, and arms up, taking up space. The power pose
has been proven in numerous studies to give an instant spike in
testosterone.

Hint: Sneak into the bathroom to hold a power pose right before
sex for a more powerful erection.

Limit masturbation

Masturbation is normal and fine — in fact, watching porn and

thinking sexual thoughts is actually good for your testosterone
levels, and hence for your erections — but if you’re engaging in too
much manual labor, your penis simply won’t be equipped for the
real thing. It also works on a psychological level.

For many men, ED or simply inconsistent erections are connected

to feelings of anxiety during sexual encounters. Focus your efforts
on relaxing and enjoying sex sessions with your partner, so your
mind doesn’t connect a strong erection with a solo experience.

Have more sex

This may seem counterintuitive, but having more sex — in the

flesh, with a woman — boosts your body’s testosterone production,
putting the wood back in your woody. Each erection brings
nutrient-rich blood to the penis, flushing out waste at the same
time. Think of it as keeping up with the plumbing.

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Avoid prescription drugs as much as possible

You might not realize that the prescription drugs you take have
erection-destroying side effects. There’s a long list of prescription
pills that are associated with sexual dysfunction — so talk to your
doctor. If you noticed that your erections waned when you started
taking a certain drug, this could very well be to blame.

The big culprits include:

• Zoor (cholesterol-lowering drug)

• Beta blockers

• Blood pressure drugs like ACE inhibitors and calcium channel

• blockers

• Diuretics

• SSRIs (antidepressants) including Prozac, Zoloft, and Paxil

• SNRIs (antidepressants) such as Cymbalta

• Common drugs for everyday health problems, like H2 blockers

(such as Tagamet) that fight heartburn, antihistamines (Benadryl),
painkillers (Advil and generic ibuprofen), and aspirin

Note that there is often a very similar drug without this side effect
on the market, so don’t wait to bring this up with your doctor. And
remember to take any medications exactly as prescribed so you’re
not magnifying any potentially hazardous effects.

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Harder Erections In The Moment Of Truth

Ok, so you’ve done your Kegels, changed your diet, cut out the bad
stuff, and started an exercise routine. What about when you get to
the bedroom?

There are changes you can make to your bedroom routine to give
you harder, stronger, longer-lasting erections when you reach the
moment of truth.

Remember that a lot of ED — even the kind that just happens

occasionally — is psychological. If you dwell on your failure
the last time, you’re much more likely to have a repeat
performance because your mind will be too anxious for arousal.
Focus on each sexual interaction as a new, unknown experience.
This will help you really surrender to the moment and let your body
do what it naturally wants to do.

Other helpful hints:

Spend time on foreplay

Please, no rushing into penetration! This doesn’t allow either of you

to get fully aroused. Take your time kissing, touching, and
caressing. Really feel her body and your own sensations. Don’t
clam up about asking her to do things that you like, whether that
means oral foreplay, grinding, biting, whatever.

Get her to talk

Dirty talk is a great way to instantly up your arousal. If you hear

her tell you how much she wants you, how turned on your cock
makes her, and how much she likes your rock-hard erection, your

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penis will respond. Once she starts, it’ll probably turn her on just as
much. And don’t forget to return the complements!

Choose positions that put you on top

Doggy style, missionary, or any position that has you mounting her
will help you maintain your erection. Also, don’t change positions
too many times. That will make it hard for your hard-on to keep up.

Flirt

Flirting with your partner — or harmlessly with other women — will

rev things up once you get to the bedroom. Even if you’ve been
with the same women for years, don’t forget the flirtation of those
first weeks and months together. Surprise her with a cheeky butt
slap or send her an eyebrow-raising text message at work. Both of
you will be raring to go by the time you see each other.

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Summary
There are lots of natural ways to increase the quality of your
erections without devices or prescription drugs. It all comes back to
your overall health. If your physique is trim and you aren’t polluting
your body with unhealthy food, too much alcohol, tobacco, or
drugs.

Diet

What you put into your body equals what you get out of it. So cut
out the fatty, sugary, deep-fried and fast foods. Replace them with
more fruits and vegetables, tea instead of coffee (especially sweet
coffee drinks), and natural alternatives to processed foods.

Exercise

Your weekly exercise routine should include cardio at least five

times a week and weight training three times a week. Yoga
exercises and stretching will also help with your sexual power.
Move around more and practice Kegel exercises throughout the day
for longer, stronger boners.

Supplements

While you should rely mostly on a better diet to give you the
nutrients you need, there are some supplements that have been
shown to help with sexual potency. Try horny goat weed, rhodiola
rosea, and palax ginseng to start.

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Lifestyle Changes

Small changes in your life can make a big difference in the

bedroom. Try your best to cut out alcohol and tobacco, get up and
stretch throughout the day, sleep enough, and reduce stress as
much as possible.

Bedroom confidence

There’s no way that a sexual encounter will end well if you go into
it with fear and anxiety. Slow down, take your time, pay attention
to her body and to physical sensations, and don’t put so much
pressure on yourself.

These changes will help you get and maintain bigger, stronger,
more powerful erections. Look forward to seeing changes in a few
short weeks and entering the bedroom with confidence, dominance,
and that Alpha virility.

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