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Monthly Archives: November 2016

Nov 19

The Scientific Truth Behind Sexual Wellness and How to Increase It

By owner | Articles

Stamina is a fashionable topic when it comes to sex and men. In fact, for some people, long sessions in the bedroom are something that they need to feel sexually satisfied; however, everyone doesn’t have the same stamina, which makes many men less confident in the bedroom. If you want to enhance your sexual wellness, you need to think more holistically. This is because sex isn’t something that you can separate from your life.

Remember that sex isn’t only about your pleasure. In order to make your sex session sensuous, you need to maintain your erection for a longer period of time, so that your partner can enjoy it, too. This article includes tips you can use every day on how to increase your sexual stamina.

1. Sexual Wellness: What Does It Mean?

enjoy sexThere is no single sexual wellness definition as experts explain it in various ways. Primarily, sexual wellness is your power to enjoy sex without restriction. When you are sexually well, you have full confidence to express your sexuality.

Experts define physical endurance as an ability of men to last in bed. This means that if a man isn’t lasting long enough, he is experiencing erectile dysfunction, early ejaculation, or less sexual libido. Your first step to deal with low sexual stamina is to figure out which type of sexual issues you are dealing with.

Let’s take a look at nourishing food, exercises and lifestyle choices that will help you with deal with your sexual problem.

2. The Banana: A Perfect Food for Your Sexual Wellness

The banana is a fruit that is extremely beneficial for improving your sexual potency. It is full of vitamin B, which improves the level of sexual stamina. Besides, it is also responsible for de-stressing you. Banana has tryptophan, an amino acid that is required for the production of serotonin. It is a “feel good” hormone, which is responsible for making you feel free of anxiety.

Being high in potassium, a banana is capable of encouraging your body to secrete sex hormones, improving your cardiovascular system and also enhancing your sex drive. Getting proper amount of potassium ensures that there is a proper balance of sodium level in your body and this, in turn, helps prevent high blood pressure.

Bananas contain a large quantity of bromelain. It is an enzyme that your body needs for the improvement of blood flow and thereby, it helps with the problem of libido and male impotence. Apart from helping the sexual problems in men, bananas work to improve the overall energy in men.

3. The Little Fig: A Big Sexual Stamina Booster

figA fig is known for thousands of years as a sexual wellness fruit. It is a dry fruit, which is abundant in nutritional value. Eating figs will supply you with vitamin A, vitamin B1 and B2, calcium, phosphorous, iron, sodium, potassium, magnesium, manganese and chlorine.

Experts have reported that the consumption of raw figs brings about a healthy improvement in your sexual health and your sexual stamina. Furthermore, if you boil it with milk and then have it, its benefits will become more potent.

Tip: Eating figs with milk for a period of one month will make you healthier and could even enable you to have better erections. Besides that, you may also last longer during sex.

4. Pomegranate Juice: Get Viagra Effect Naturally

Pomegranate juice has been popular as a sexual nutrition superfood because it has a high concentration of antioxidants which can improve blood circulation and thereby prevent any kind of cardiovascular problems. Recent studies have shown that this bright and red fruit is also good for increasing the testosterone level, escalating sex drive and improving sperm quality.

Studies have found that pomegranate juice can increase the production of natural antioxidants in the blood and the sperm. It can also work to escalate your sexual mood. It has high level of vitamin E, C and A, which enhances your energy and thereby brings about an overall improvement in your sexual stamina.

Fresh pomegranate is a seasonal fruit and might not be available at times. In such circumstances, you can purchase pre-made juice of pomegranate; however, be careful while purchasing this juice. You’ll want to be sure read the label to make sure it doesn’t contain any added sugars or preservatives.

5. Organic Chia Seeds: Helps You to Have Better Sex

chia seedsThe mighty, yet tiny chia seed can contribute to your healthy sexual wellbeing. Chia is a rich source of omega-3 fatty acid, which your body is unable to produce. You can only obtain these through dietary supplements. A deficiency in the supply of essential fatty acids might impair your brain health and also increase the possibility of depression. This can together cause a reduction in sexual desire.

Chia seeds keeps the blood pumping, and thus maintain the blood circulation needed for attaining proper erections. It is also rich in protein, zinc, fiber, and iron which can improve your stamina and gives a whole new meaning to sex. You will definitely gain a lot if you include chia seeds in your daily diet. It will enhance your sexual, physical as well as mental health.

How to Consume Chia Seeds

  • Add a tablespoon of chia seeds on your salad. It will supply you with the recommended amount of chia seeds.
  • Combine it with water and let it sit for about 15 minutes. It will turn into a gelatin-like compound. You can use this in place of eggs for baking.

6. Raw Oysters: One of the Popular Remedies to Create an Upsurge in Your Sexual Stamina

oystersFrom time immemorial, people are consuming oysters to improve their sexual wellness. Oysters have a high concentration of zinc, which upsurges the level of testosterone in men. This is the male hormone which can effectively build and maintain sexual desire in men.

Raw oysters have a high concentration of amino acid, which is linked to sexual desire. It is a rich source of omega-3 fatty acids, which contributes to develop your sexual mood. The presence of vitamin B12 enhances your level of energy and enables you to perform better in bed.

Once you make oysters a part of your diet, you will crave for them. However, in order to reduce the incidence of food poisoning, you need to buy raw oysters from a reputable source.

Along with eating foods for increasing your sexual stamina, you can also take the help of male enhancement supplements such as ProSolutionPills. They work to increase your sexual potency, improve your sex drive and the quality of your erection. Manufacturers have specifically designed this supplement for men who lack sexual potency and are unable to perform in bed.

7. Coffee: Keeps You Energetic and Improve Your Sexual Mood

coffeeA cup of coffee helps you remain energetic all day long. Besides, experts have found out that caffeine is an effective sexual nutrition, which can motivate you for sex. It enhances sexual arousal and put you in the mood for sex. A new study from the University of Texas has found that drinking caffeine could reduce your possibility of having erectile dysfunction (ED).

Other than sex, coffee helps you burn fat. It boosts your cardio system, which aids in burning more calories. Caffeinated drinks boost your energy level, which brings about an improvement in your performance.

8. Foreplay Satisfies Your Partner And Keeps Your Sexual Stamina At Peak

Most partners finish their sexual intercourse in a jiffy without indulging in a steamy foreplay session. Foreplay includes enticing your partner and making her ready for the intercourse. Science has proven the fact that most of the women are unable to reach orgasm through simple intercourse.

This is the reason you need to indulge in manual stimulation, foreplay, and oral sex as they are the key components of mutually enjoyable and passionate sex. Thus, rather than worrying about lasting long enough in bed, you need to concentrate what makes you and your partner feel good. When your woman is enjoying sex with you, your confidence will boost, which in turn will enhance your sexual stamina.

reach an orgasmSo, when next time you are under sheets with your girl, implement more oral sex and sensuous touch. You should include mini sessions of foreplay throughout the intercourse. When you feel that you are about to reach an orgasm, you should slow things down and then concentrate on giving your partner the oral pleasure. You can also stimulate her manually. This will enable your partner to reach an orgasm and will delay your own pleasure; thus, helping to prolong your time in bed.

9. Masturbation: Increase Your Sexual Potency

From times immemorial, society has considered masturbation as a taboo and a tool used by people who cannot get themselves a partner. Surprisingly, self-stimulation can be beneficial for improving your stamina in bed. It is healthy, natural, and a powerful way to take charge of your health, especially your sexual response. This is particularly true if you are suffering from premature ejaculation.

Masturbation is good at releasing depression by letting a person to attain a sense of self-worth through a successful attempt. Nothing lifts the mood and feelings like an exciting orgasm. Sex also gets rid of negative thoughts, even if it for a little while and masturbation is a healthy practice to keep the mind at comfort and in good spirits.

Masturbation is an effective method of exploring one’s sexuality and understanding their body’s sexual responses. It is ideal for those who men who just entered into adulthood before the more intimate relationships arrive in life. The best thing about masturbation is that it never makes a woman pregnant or causes lethal sexually transmitted diseases.

You can make use of self-stimulation for increasing your sexual potency by a start and a stop method.

  • You are required to reach the point where ejaculation usually occurs and then stop and pause for a few moments until excitement diminishes.
  • After that, you are required to start again to reach the excitement point, then again stop, rest and when you are ready, resume.

10. Weight Lifting: Boost Sexual Energy To Help You Last Longer In Bed

Your doctor might advise you to opt for strength training for the maintenance of your physical health. However, did you ever know that going to the gym might also help you to have better sexual experience? Weight lifting triggers your body to produce testosterone, which is the precursor of male sex drive.

Experts have reported that short and intense exercise routine can cause an increase in the testosterone levels. In order to improve your sex life, you may include push-ups, crunches, and sit-ups. These muscle building exercises will enable you to lead a better sex life by strengthening your shoulders, abs, and chest.

weight liftingWhen you have a strong upper body, you sexual stamina will increase. You can effectively use these muscles when you indulge in sexual intercourse. Besides, you can make use of various sexual wellness products such as vibrators and penis rings to bring excitement to your sex session.

11. Kegel Exercise: You Need Just Two Minutes A Day To Keep Your Stamina High

Kegels are quite beneficial for men. They are responsible for improving the endurance and control by strengthening and toning your pubococcygeus or PC muscles. These are the muscle that stops the flow of urine, serves to support the erectile rigidity and offers power to attain ejaculation.

Pelvic floor muscle training can be helpful in various situations such as premature ejaculation, overactive bladder, and erectile dysfunction.

Here is how to do kegels:

  • When you begin to exercise your PC muscle, it is imperative that you know exactly where the muscles are.
  • When you stop the flow of urine, this is the muscle you are contracting. Empty your bladder if possible prior to doing Kegels.
  • Once you become familiar with them, contract the muscle and hold it for about two to three seconds.
  • Release and relax for about two to three seconds.
  • Repeat the process 20 times.

Note: Remember that when you perform them, you should not hold your breath, tighten your stomach, thigh muscles, or buttocks, or push down. You need to perform at these squeezes for up to five seconds and relax after each contraction.

12. Plank Pose Exercises: Better Your Sexual Potency

plankOne of the most efficient ways by which you can increase your sexual stamina and endurance in bed is by performing a plank pose. Planks strengthen your arms and endowed them with the power to perform the on-top sex positions such as the missionary pose. They also help in strengthening your core, which in turn enhances your thrust and provides supports to your back. This prevents any kind of injury when you indulge in sexual intercourse.

Here is how to do plank exercises:

  • Start by finding a soft surface. Lie face down.
  • Keep your body fully aligned from head to toe, balance on your elbows and toes.
  • Contract your abdominals and keep them tight.
  • Your aim is to hold the position for 20 seconds and work only two minutes at a particular time. Perform 10 reps every day on the basis of the length of your plank holds.
  • Plank exercise strengthens your abs, tightens your quads, squeezes your butt cheeks and your inner thighs. Besides, it presses the heels so that the back of your feet are flexed.

Note: You can also modify the plank pose by doing it on your knees while keeping your arms on the floor, fully extended. You can perform it on your forearm, too.

13. Lying Leg Exercises: Effective Fitness Exercise to Enhance Your Sexual Ability

leg exercisesThe lying leg exercise is an intense core workout. This exercise helps bring about an improvement in thrust and provide you with excessive stamina.

In order to perform this exercise for enhancing your sexual fitness, perform the following steps:

  • Lie flat on your back and stretch out your legs in front of you.
  • If you suffer from a back problem, take a towel, fold it and put under your back for better support.
  • With control and precision, raise your legs without bending towards the ceiling.
  • Stop when your legs are in a perpendicular position to the body and the floor.
  • Stay in this position for a few seconds. Then, slowly bring down your legs towards the floor.
  • Repeat this procedure for five times and rest for 30 seconds.
  • Start off with three sets and increase the number of repetitions and sets as your grow stronger.

14. Push-Ups: Sexual Health Secret Revealed

push-upsPush-ups can strengthen your core and your upper body. It increases your all-around endurance, which enables you to master the on-top position when you have sex. If you do them on a regular basis, you will notice a difference in your stamina, your overall upper body strength, and the ability to maintain a strong thrust.

For performing this exercising for increasing sexuality, read these tips:

  • Start off with a plank position. Your hands should be under your shoulders directly and your feet should be at a hip distance.
  • Your pelvis should not lift too high or sag too low.
  • Lower your chest to the floor and press your back up slowly.
  • Do as many of these as you can, and do them at least twice a week.

In addition to powerful abs, a strong upper body can lead to noticeable benefits in the bedroom. Males who can hold up their own bodies can try a diversity of angles and movements without the exhaustion in the bedroom.

To know more about exercises to improve sexual wellness, continue reading.

15. Squats: A Natural Way to Improve Your Sexual Functioning

Squats help you to perform better sexually because they bring about an increase in the testosterone level and improve the flow of blood to the pelvic region. Squats strengthen your lower body for even more powerful thrusts in both conditions when your partner is on top and when you are on top.

Here is how to do squats:

  • To do squats, you need a dumbbell in each hand.
  • Bend your knees and your hips to squat as low as possible, and keep your back straight while doing this.
  • Keep your chin in a vertical position and your knees over your ankles.
  • As you lower your body, bring your hands in front of you at a shoulder height.
  • Drive through your heels and you will be able to lean forward naturally to balance the upper body.
  • Rise up slowly to a standing position as you lower your arms and bring it by your side in order to complete one rep.
  • You should do at least 15 reps every day.

16. Stationery Lunges Boost Your Sexual Stamina

lungesLunges are extremely useful for boosting your strength, mobility, balance, endurance, and core stability. However, lunges are also a therapeutic way to increase the flow of blood to your pelvic regions.

Here is how to do lunges:

  • Stand straight and tall.
  • Hold a pair of dumbbells on your side to help increase the intensity of the exercise.
  • Bend both your knees at an angle of 90 degrees.
  • Stop when the back of your knee is about an inch above the ground.
  • Make sure that your front knee is above your ankle and not pushed out too far.
  • Keep the weight in your heels in order to come back to your original position.
    • 19Perform this for 15 reps and then switch your legs.

In order to enhance your sexual wellness, you need to plan a complete strategy for sex. This will help you get rid of the sexual anxiety and enable you to provide pleasure and enjoyment to your partner. These are only some ways to improve your sexual stamina. Once you incorporate them into your life, you will see effective results in just a few weeks.

If you want to regain complete control over your sexual wellbeing, it is imperative that you find out the main cause of your sexual issue. You can also seek help of experts from sexual wellness center.

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Nov 05

Lose the Love Handles: Health and Fitness for Dads, Dudes and Dates

By owner | Articles

Health and fitness plays a major or minor role in your life, depending on many factors. For example, an aspiring athlete attributes great significance to health and fitness. At the same time, a future painter or software programmer may view health and fitness with less intensity.

The extent of your involvement in managing your health and fitness depends on many factors. The primary factor is how you think and feel about your body. At a micro level, the variation in what every individual thinks or feels about his body is staggeringly high. But, if we zoom out, a pattern begins to emerge.

A vast number of individual thoughts and feelings can be clustered into three basic modes of though or mental frameworks. These frameworks are as follows:

  • The dude mode
  • The dad mode
  • The date mode

In this article, you will learn what each of these modes are by reading their description. You will also discover common physical parameters that characterizes each mode. Plus, you will get simple, practical, and actionable advice on how to optimize your physical form when you’re in each of the three modes.

man who is extremely concerned with his clothesThe Dude Mode: A Body-Centric Man

The Random House Dictionary defines a dude as a man who is extremely concerned with his clothes, manners and grooming. This definition can include the physical body, as well. So, a dude is essentially someone who pays a great deal of attention to how his body appears.

Physical parameters for someone living in the dude mode are as follows:

  • Body fat percentage between 14 to 17 percent
  • Body mass index lesser than 24
  • Muscles within major muscle groups, such as chest, abdomen, legs, arms, and back, are well defined and clearly discernable

If you’re not sure about your body fat percentage or body mass index, you can read about it in this health and fitness blog.

Here are some tips to live it large in the dude mode:

1. Say No to Added Sugar

Your body can rapidly assimilate sugar. This is great if you want to a quick energy boost. However, if you’re looking to gain muscle mass added sugar is a bad idea. Stable blood sugar level promotes fat loss, increases muscle gain, and boosts energy level. Added sugar causes blood sugar level to fluctuate between troughs and peeks. This disrupts the stable internal environment required for muscle development.

2. Eliminate Processed and Refined Foods

Processed and Refined FoodsManufacturers run natural foods through mechanical and chemical processes to enhance their palatability and increase their shelf life. The downside is that most of the nutritive value of the original food is lost. Also, refined foods contain fattening simple carbohydrates. So, always choose fresh foods over processed foods. Another good practice is to eat the foods as close to their natural form as possible.

3. Limit Intake of Simple Carbohydrates

Carbohydrates come in two forms, namely simple carbohydrates and complex carbohydrates. Your body converts complex carbohydrates into simple carbohydrates before using it. Thus, assimilating complex carbohydrates requires an extra step. For this reason, your body absorbs complex carbohydrates steadily without causing vacillations in the blood sugar level.

4. Consume Fat from Clean Sources

Let us get one thing straight: fat isn’t the villain that people portray it to be. There’s no need to exercise obsessive control over cutting fat out of your diet. In fact, you can get 20 to 30 percent of your total calories from fat. The only thing you must ensure is that the fats are healthy. Healthy fats include polyunsaturated fats and monounsaturated fats. Unhealthy fat includes trans fats and saturated fats.

5. Pump Up Your Protein Intake

muscle growthProtein is the currency of muscle growth; therefore, you meet your daily protein requirement. An average man needs about 50 grams of proteins per day, but if you’re in the dude mode, you’ll need much more than that. Multiply your body weight in pounds with 0.8. The resultant product is the number of grams of proteins you need to eat per day.

You can rely on high quality protein sources, such as beef, chicken, salmon, eggs, and cottage cheese, to get your daily quota of proteins.

6. Optimize Exercise for Muscle Growth

Sets, repetitions, form, cadence, and rest are terms associated with exercises. You can optimize each term to increase size, strength, or endurance. In the dude mode, set these variables to promote muscle growth. You can read more about how to do this here. You can also take testosterone boosting supplements, such as ProSolutionPills, to further increase your muscle gain.

7. Increase Your Muscle’s Time Under Tension

pull-upsRemember, the more time you engage your muscles in active effort, more will be your muscle gain. Doing 51 kipping pull-ups increases your muscle’s endurance; but you will not see much muscle growth. For optimal muscle growth take four seconds to pull yourself up.
Then maintain the hold for two seconds. Finally, take four seconds to come down. You’ll be able to do just 10 to 14 repetitions this way, but don’t worry you’ll see an appreciable increase in muscle size.

8. Don’t Overdo It

If you’ve been out of the dude mode, don’t rush your return. Your muscles respond quickly to exercise; however, your tendons, bones, ligaments, joints, and nervous system take time to adapt to the new exercise regimen. If you exercise too often or too much, you’ll get injured because the auxiliary strength systems weren’t ready.

So, make sure you space your workout routine sensibly. You can do this by choosing a one day split and then working your way up. To learn more about splits, read this article.

9. Engage in Heavy Cardio

Bringing your body fat percentage within the 14 to 17 percent limit is an essential part of operating in the dude mode. So, involve yourself in intense cardiovascular workouts optimized for fat burning. You can intersperse your strength training with cardio vascular training.

10. Watch What You Eat Like a Hawk

Write down everything you eatWrite down everything you eat for two weeks in a food journal. After two weeks, review your meals to check if you’ve been eating right. Your food journal also shows positive and negative eating habits.

Once you’re cognizant of these patterns, reinforce the positive habits and systematically substitute the negative habits. You can learn how to do this by reading Charles Duhig’s book The Power of Habit.

A health and fitness specialist salary is about 34,000 dollars per year, depending on experience and other factors. The profession doesn’t offer much in terms of money; however, it provides an amazing opportunity to stay in the dude mode for a long time. Those involved in health and fitness jobs may remain in this mode during most of their professional life.

By following the above tips, you can be a dude and continue to do what you’re doing. At the end of this, you’ll look like a model featured in a health and fitness magazine.

The Dad Mode: A Man Who Wears Many Hats

A steady or sudden decrease in time devoted to physical culture marks the transition from dude mode to dad mode. In the dad mode, parenting, career, running a household, and relationships, demand as much attention as your physical appearance.

beach bodyConsequently, thoughts about maintaining that rock solid beach body isn’t the only thing in the foreground. However, the diffuse attention causes lesser effort. So, to avoid frustrating yourself, you must redefine the parameters for your body.

Physical parameters for someone living in the dad mode are as follows:

  • Maintain body fat percentage between 10 and 15 percent
  • Maintain body mass index between 24 and 26
  • Major muscles groups are broadly defined

Here’s how you can rock it in the dad mode.

1. Maintain Your Macronutrient Balance

People in the dude mode consume more proteins in high proportion, fats in moderate proportion, and carbohydrates in low proportion. However, in the dad mode, this distribution is fairly even. Ensure that you get 25 to 35 percent of your calories from proteins. Fats must contribute another 25 to 35 percentage. Finally, proteins can make up the remaining complex carbohydrates.

2. Limit Added Sugar

chocolatesThe dad mode is more accommodative when it comes to added sugar. However, you must still stay away from foods containing high amounts of added sugar, such as high fructose corn syrup. Also avoid sodas and other sweetened beverages. Limit intake of large chocolates as well.

3. Avoid Processed and Refined Foods

Processed and refined foods are nutritionally inferior to the natural foods they’re made from. As a result, you don’t get your bite’s worth in nutrition from processed and refined ingredients. However, processing and refining foods makes them tastier and easier to digest. In the dad mode, you can make a minor compromise between nutrition and taste.

4. Source Carbohydrates from Complex Sugars

Complex sugars have lower glycemic load than simple sugars. Glycemic load is a measure of how a food impacts blood sugar. Foods with low glycemic don’t trigger drastic variations in blood sugar level. While in the dad mode, try to get as much carbohydrates from foods that are of low glycemic load. If you’re eating foods with high glycemic load, eat them during the earlier part of the day.

5. Eat Fresh Vegetables and Fruits

Vegetables and FruitsDudes must avoid eating fruits because most of the calories in fruits comes from sugar. Also, they’re asked to cut down on the veggies to make room for all the proteins. However, dads aren’t bound by this limitation. Thus, they can expand the flavor profile of their diet. So, dads get to enjoy a tastier diet with more options.

6. Use More Unsaturated Fats

Most of the fats in your foods contain a mixture of saturated and unsaturated fats. When you’re in the dad mode, you must avoid trans fats at all costs. However, you can eat foods with saturated fat in it as long as the majority of the fats come from unsaturated fatty acids.

7. Incorporate Nuts, Seeds, and Legumes

People in the dad mode have a higher body fat percentage bracket. As a result, their diet can accommodate calorie dense foods, such as nuts, seeds, and legumes.

8. Play a Sport Regularly

If you’re in the dad mode, you don’t need to commit to regular hours in a gym. However, you can pick a sport that engages you physically and recreationally at least three of four times a week.

9. Maintain Strength and Flexibility

yoga classLiving in the dad mode doesn’t require you to devote much attention to muscle growth. However, you must continue to keep your auxiliary system strong. Sign up for a yoga class or do progressive calisthenics to keep your body strong and limber.

10. Optimize Exercise for Endurance

In the dude mode, we learned that we can optimize exercise for muscle growth. In the dad mode, you must optimize your exercise for endurance. You can see how you can increase your endurance by reading these seven tips.

11. Participate in Moderate Cardio Exercise

Regular cardiovascular exercise keeps your heart strong and improves blood circulation. So, take part in a moderately intense cardio activity two to three times a week. For instance, you can go on a morning or evening jog. And If you have kids, you can involve them in some of your cardio activities

12. Cut Yourself a Little Slack

The dad mode allows you to step back from the intensity of dude mode. So, after you consciously decide to move to the dad mode, allow yourself to step into a more relaxed routine. If you find yourself getting upset over the relatively laid back routine in the dad mode, transition to the dude mode.

The Date Mode: Time to Get Busy on Your Body

fitness routineThe date mode is an emergency mode. At times, people in the dad mode or the dude more deviate from the respective physical parameters. For instance, a person living in the dude mode temporarily suspended his health and fitness routine while on a vacation. When he returned from the holiday, he stepped into the date mode to bring his body to its pre-vacation form.

The date mode is also a way to move quickly from dad mode to dude mode. Also, you can turn to the date mode when you want immediate physical improvement within a short period, like say you want to look great for a date.

Physical parameters for triggering the date mode.

  • Any deviations from the opted mode
  • Reverse negative impacts of recent neglect
  • Rapid improvement in physical appearance

Here are some health and fitness tips for those in the date mode:

1. Eliminate Added Sugarsugar

In the date mode, you must absolutely stay away from sugar of any kind. Read and re-read the food labels to be sure. Don’t eat foods if you don’t know the sugar content in it.

2. Severely Restrict Carbohydrate Intake

When you’re in the date mode, there’s no distinction between simple carbohydrates of complex carbohydrates. Your only source of carbs must be the carbohydrates you get from your protein source.

3. Source Calories from Non-Carbohydrate Foods

No matter which mode you’re in, you still need calories to power your body. But, the source of the calories varies as per your mode. In the date mode, you must get your calories from proteins and healthy fats.

4. Engage in High Intensity Interval Training

If your body allows it, participate in high intensity interval training. This will help you get rid of excess fats that have accumulated due to recent neglect.

5. Increase Fluid Intake

get enough waterIf you don’t get enough fluids daily, your body will begin to retain water. This makes your tissues swell. To prevent this, make sure you get enough water every day. You will learn more about hydration in the next section.

General Health and Fitness Tips for All Modes

Of course, there are certain elements that play a vital role in attaining and maintaining optimal health and fitness no matter what mode you are in. These quintessential of a solid regime are as follows:

1. Get Plenty of Rest

During deep sleep, your subconscious mind becomes active and carries out growth and restoration activities. If you don’t get enough sleep, your body doesn’t get the downtime to carry out these critical functions. So, make sure you get six to eight hours of uninterrupted sleep each day.

2. Manage Stress

Stress is a condition in which elevated cortisol levels shut down non-essential functions in order to give you more energy to tackle a problem. However, if you’re constantly think of troubles, your non-essential functions will always remain off. This prevents proper muscle growth. To prevent this, you must learn to manage your stress by methods such as meditation or yoga.

3. Stay Hydrated

Stay HydratedYou’ve probably read this in many health and fitness articles. However, the importance of staying hydrated cannot be overstated. The first mistake people make is to rely on their thirst. Actually, you must drink before you’re thirsty. Instead of thirst, let the dryness of your throat and mouth be your guides. Also, observe the color of your urine. Drink more water if your urine isn’t clear.

Now, all you got to do is decide what your mode is, follow the steps, and reap the results. Health and fitness isn’t rocket science. It’s just applied common sense. If you don’t fall into any of these categories, don’t despair.

You should follow a healthy lifestyle, no matter what category you fit into, so be sure to eat healthy, exercise regularly, get lots of rest and work on reducing stress. Avoid bad habits like smoking and drinking excessive amounts of alcohol, too.

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