How to Become an Alpha Male

How does one become an alpha male these days ? Actually, this question is nothing new but today, many of us are wondering just that. How can I become an alpha male?

However, the answer isn’t exactly straightforward. There is no magic recipe to turn us into The alpha male. Nonetheless, that doesn’t mean there is no hope. As a matter of fact, there are many things that can help to develop a certain aura… or in less mystical terms, charisma.

Let’s take a look at the stereotypical alpha male: he dates gorgeous women, he has many good friends, a fascinating work, exciting hobbies and generally speaking, he has everything one could dream of. A life that is both rich and fulfilling.

I know men who really have all of the above and sometimes more. These guys are full of passion and in charge of their own destiny. However, don’t believe they are perfect. All of them failed a LOT during the course of their lives. But they used their failure productively in order to progress, no matter what.

Now that you are ready to become an alpha male yourself, let’s have a look at what it takes to become one.

How to Become an Alpha Male – A Practical Guide

Ok, you want to become an alpha male, the one you always dreamed you would be. I get it. This childhood guy was maybe a CEO, an actor, an astronaut, a professional poker player, an athlete, a politician, an intrepid traveler, a fireman, a famed artist or any other profession that is admired by many.

However, it isn’t the job that defines a charismatic and dominating man. In fact, there are certain personality traits that we can all develop to wake up the alpha sleeping in us.

Check the following “alpha” advice and try it for yourself.

Self-Confidence

Sure, this seems obvious but clearly, it’s not always the case. The confidence that I’m talking about isn’t a superficial one. For example, the confidence that emanates from a good looking dude who knows the effect of his own beauty. In this case, it’s a confidence in your being, hence why we call it self-confidence.

Self-confidence is an unwavering faith in your values, your achievements, your skills and everything that makes you, you. It’s a quiet force that should never be mistaken with arrogance. Arrogance is the expression of a lack of self-confidence. Most people want genuine men around them, trust me, no one really trusts an arrogant man.

Let’s go back to self-confidence. Firstly, it’s primordial to develop a sense of self-worth. In order to do so, you will have to be honest with yourself and I mean, you’ve got to get naked and take a real hard look at yourself! You will need to be brave and follow what makes your heart beat slightly faster. You will need to accept defeat and go back into the battle.

I’m not saying that it will all happen overnight but self-confidence is a job that takes a while. So, start now, believe in that little voice (no matter how small) and DO IT.

Improving body image can help a little if you have a dad bod, it’s time to shrink the belly fat, click here to know more.

Stand on your Position and Actions

When you are talking, be assertive and stand on your position. However, to convince those surrounding you, you better know what you are talking about. If you don’t, you will lose something precious: credibility. Also, that works when you don’t know something, say it and don’t be ashamed. No one knows everything about everything.

The crux of it all? Don’t doubt what you say and do. If there’s doubt, others will see it too.

Develop your Sense of Humor

You might have noticed that alpha males tend to have an impeccable timing when it comes to a joke. They know how to use humor to their advantage without overdoing it. Because, no one wants to be the “clown”.

What’s important is to develop a form of personal wittiness by learning to make fun of yourself (reasonably) and not taking certain things too seriously. For instance, you can also gently make fun of a mate if you do it without sarcasm or meanness.

Being witty and having humor isn’t something that only a few can have. Whether your sense of humor is dry, puerile, sardonic or darkly, go for it. Additionally, you can read books of humorists you admire to help you out.

If your willy is a source of shame, read this article about what women really think when it comes to size.

Non-Verbal Communication

Saying and doing what’s the right isn’t enough to project a dominating image. There’s something far more obvious and it says a lot about you, very quickly: your posture and your non-verbal language. When you think about it, an alpha male has a straight back, his body moves graciously and he doesn’t apologize for taking the space he needs.

Those signals are immediately detected by others, sometimes consciously, sometimes not. Therefore, it’s incredibly important to improve posture and the way that you move (walk, move your hands, having a high head, etc).

For instance, if your walk can be improved, you could start by imitating someone that you admire and mimic his walk. It won’t be an automatic change but with a bit of practice, it will become natural. (1)

This is also true for facial expressions. Having relaxed features and a honest stare (looking straight into whomever your talking to) is important, especially when conversing. In addition, avoiding to put your hands in your pockets regularly can also help, not being perceived as slightly arrogant.

How to Become an Alpha Male – Conclusion

The advice above will help you grow as a person and eventually, into an alpha male. However, it requires many other things to get there, some of them, you will find out by yourself and others with a bit of help.

Among these other things, you will find other helpful things like: learning to listen to others, avoiding judgment, observing to learn, taking care of your body (in & out), exercising regularly, being honest, improving clothing, developing new skills, etc.

Now, those are things that can also help you on the long run. The best advice I can give you is to be patient and proactive. Start progressively and you will see that for every step taken, new positive things will appear in your life. Let’s start now!

If your testosterone levels are low, try these supplements to boost them naturally.


1) Nonverbal behavior and nonverbal communication: What do conversational hand gestures tell us? Robert M. Krauss, Yihsiu Chen and Purnima Chawla. Columbia University.

Heart and Erectile Dysfunction

What is the relationship between a heart and erectile dysfunction (ED)? Firstly, there is a clear indication that men who suffer from ED have a higher risk of cardiovascular disease. Therefore, it’s primordial to keep your heart in check should you have these particular penis issues.

In this article, I will explain why the cardiovascular and the erectile functions are linked and how to avoid health issues in both of them.

Should you have a cardiovascular disease, I will also give you advice on how to improve your sexual life, safely.

Heart and Erectile Dysfunction – Facts

The scientific world has been studying the link between cardiovascular disease and erectile dysfunction for a while. However, this link isn’t commonly known by the public. As a consequence, the lack of knowledge on the subject can cause illogical fears. Therefore, it’s primordial to know the actual facts rather than click-bait facts that are inundating the web.

So, let’s have a look…. what is the link between cardiovascular disease and ED?

As a matter of fact, both are caused by the same factors. The main ones being:

  • High Blood Pressure
  • Diabetes
  • Smoking
  • High Cholesterol (LDL) and Triglycerides Levels
  • Sedentary Lifestyle
  • Lack of Physical Activity
  • History of Cardiovascular Disease

These factors increase the risk of cardiovascular incidents and sexual disorders. In addition, accumulating more than one of these increases risks exponentially.

If you have low testosterone levels, you will need to understand the consequences to improve your levels. Click here to know more.

Science for Non-scientific People (like Myself)

Here’s an example to put things into perspective:

When a person does a physical effort, she needs a higher blood supply for the heart to work properly. A gas, nitric oxide (NO) is going to relax the walls of the arteries which will result in increased blood flow. However, factors of vascular risks damage the cells that produce nitric oxide. Consequently, the production is reduced. This also impacts erectile function because nitric oxide is needed to relax the smooth muscles of the penis. Therefore, those factors also impact the chances of having a good erection.

Now that you understand the correlation between the heart and erectile dysfunction, it won’t be a surprise to know that people who are at risk or past victims of heart disease are a lot more exposed to ED.

A study published in 2013 showed that 40% of the participants who suffered from ED also had a cardiovascular pathology. Furthermore, the researchers discovered that the blockage of an erection was the result of a clogging of blood localized between the cavernous and spongy bodies on the rear side of the penis. When this issue is of a vascular origin, it’s linked to a cellular dysfunction – coming from the cells that produce NO. Therefore, this confirms what I mentioned beforehand, cardiovascular disease is intimately linked to ED. (1)

Ditch the blue pill and learn how to make your own natural Viagra!

Regardless of these facts, how can we preserve the cells that produce NO to maintain a healthy blood flow?

Heart and Erectile Dysfunction – Prevention is the Solution

Rather than waiting for health issues to appear or come back, it’s way better to take things into our own hands. Especially, when it comes to health.

The following advice does not replace medical one but is most certainly, complementary. More so, I would say it’s essential to improve and maintain a good health on the long term – and also, great erections! 😉

Your Willy is Bothering You? Improve your Lifestyle ASAP!

Researchers have studied medical literature related to the impact of a lifestyle change (for a minimum of 6 weeks). They mainly researched everything that could lead to a reduction of erectile dysfunction risk.

With 6 studies and a total of 740 participants, they concluded that a lifestyle change and a reduction of cholesterol & triglycerides results in improved erections. Additionally, the effect was heightened in men who suffered from minor erectile troubles.

Amongst the changes, diet was one of the most important. A healthier diet prevents the shrinking of blood vessels. The most successful diet to improve erectile function is the Mediterranean diet. In it, you will find many good fats (extra virgin olive oil, nuts, fresh cheese), whole grains (moderately), fruits (dried and fresh) and an extraordinary amount of vegetables (additionally, you’ll find a moderate amount of quality proteins – from animals and legumes)! To prevent ED and cardiovascular disease, the Mediterranean diet is an excellent choice and it’s also an extremely tasty one. Should you be interested, gather more information via a search engine.

While we are on the subject of diet, did you know that certain foods can improve your sexual endurance? Check it out!

In addition, another important factor was observed by the researchers: physical activity. Here’s a wonderful fact: by running for one hour and a half or by exercising hard for 3 hours per week, you can reduce your risk of ED by 30%!

For sufferers of type 2 diabetes, an increase of physical activity and an overall improvement of diet (over 12 months) will greatly reduce the risk of ED. (2)

Conclusion

It’s obvious that there isn’t any miracle to reduce the risks. You can’t pop a pill and expect a profound change. To see real improvements, you will need to take care of your body inside out. However, when it comes to the risk factors, don’t hesitate to consult your GP to have additional information and an adequate treatment, if needed.


(1) Hypertension: The Link Between Erectile Dysfunction and Coronary Artery Disease. Jacob Rajfer and Martin M. Miner. Journal of Men’s Health. November 2013.
(2) The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: a systematic review and meta-analysis. Gupta BP, Murad MH, Clifton MM, Prokop L, Nehra A, Kopecky SL. Arch Intern Med. 2011

The Best Supplements to Boost Testosterone Levels

For us men, having optimal testosterone levels is a necessity to be healthy. If you are looking to improve your bedroom activities, your fertility, your virility and your muscular mass, take a look at the best supplements to boost testosterone levels efficiently.

Low T can be really dangerous. Firstly, testosterone maintains muscular and bone mass. Secondly, it’s also vital for a good count of red blood cells (to transport oxygen). Also, a T deficiency can cause fatigue, an increase of abdominal fat (and therefore, of diabetes), a loss of libido and in some cases, depression.

Which means that low T should be taken seriously. Nevertheless, I have got good news for you.

Instead of risking testosterone injections or pills, you can boost your T levels naturally.

Here’s with what…

The Best Supplements to Boost Testosterone Levels

Why risk potentially dangerous side effects with T injections when you can improve your T levels naturally?

Additionally, I strongly do not recommend ordering anabolic steroids online. You won’t know what’s in them and that amounts to playing Russian roulette with your own life. Moreover, you will depend on them for the rest of your LIFE in order to boost your T levels.

Rather than taking a disastrous shortcut, take action and make changes.

By using natural supplements that stimulate your testosterone production, you will ensure a lasting result.

Important: However, should you have (or suspect) a condition that hinders testosterone production, naturally, it is advisable to consult a specialist.

Discover the consequences of low T in details here.

Now, let’s have a look at the best supplements to boost testosterone levels!

Magnesium

Magnesium is an essential mineral to be healthy. It plays a role on testosterone levels, improves muscular growth, sleep quality and helps to regulate stress. (1)

Tongkat Ali

This plant is known to improve sexual performance, muscular mass, energy levels, concentration and memory. Additionally, Tongkat Ali will improve your physical resistance and endurance. For best results, associate it with Yohimbe Bark (mentioned later) – that’s a killer testosterone booster cocktail!

Sarsaparilla

This natural steroid is often used to increase muscular mass. However, Sarsaparilla is also interesting to improve sexual performance and to fight against baldness.

Vitamin D

Almost 2/3 of the occidental population has a vitamin D deficiency. Indeed, that’s a lot! But did you know that a vitamin D deficiency can be disastrous for testosterone synthesis?

To ensure optimal levels of vitamin D, take a minimum of 4000 UI daily and prefer vitamin D3 (better bio-availability). When the sun is out, make sure to expose yourself for a minimum of 20 minutes daily, with little to no clothing (and sunscreen for the first 20 minutes).

Yohimbe Bark

Yohimbe is a tree from the African continent. Its bark is used to boost energy levels and physical endurance. This bark will boost your testosterone levels, improve your blood flow (ideal for wonderful erections) and it will also reduce the risk of cardiovascular disease.

Zinc

Zinc is an essential trace element that has many, many functions. Accordingly, a deficiency will cause a monstrous mayhem in the body.

A study demonstrated that an increase of dietary zinc improved drastically the testosterone levels of the participants. (2)

How can you improve your zinc levels? Make sure to eat the following: meat, fish, dairy products, oysters and beans.

Maca

The “Peruvian Viagra” is ideal to boost testosterone levels, libido and energy levels. Furthermore, Maca is also excellent to improve muscular growth.

Additional Testosterone Boosting Tips

We couldn’t leave you without a few practical tips that will also boost your T levels. Those are things that you can apply daily. Over time, you will notice higher T levels and overall, a better health!

  • Cut Down Sugar & Transformed Foods: High sugar levels and diabetes are catastrophic for T levels and health in general. Consequently, by avoiding sugars and industrially prepared foods, and by reducing carbs, you will dramatically reduce those risks.
  • Lose Weight: Visceral fat (belly fat and fat around organs) will cause low T. Therefore, if you are overweight or obese, it’s very important to lose some of the weight to improve your testosterone levels. Seek professional help, if you can’t do it by yourself and keep yourself accountable.
  • Improve your Sleep Quality: Here’s a lovely analogy, sleeping is our rebooting process. Without good sleep, our hormones become chaotic. To improve testosterone levels, make sure to sleep a minimum of 7 hours daily and maintain regular sleeping patterns.
  • Exercise Regularly: Physical activity is one of the best things there is to boost testosterone levels. However, when it comes to T, the best of the best is bodybuilding. Go lift some iron as soon as possible!
  • Avoid Toxins: Some toxins like phthalates, BPA and parabens disrupt the endocrine system (hormones) and that includes testosterone. To avoid increasing your risks, always opt for aliments and hygiene products without plastics or plastics devoid of those things (check labels).
  • Manage Stress & Chill: Stress can and will greatly reduce your T levels. For instance, by introducing a calming practice like meditation, yoga or breathing exercises, you will improve your stress managements skills. Also, you will feel much more zen daily. Fortunately, you only need 10 minutes daily to really improve your quality of life!

Feel free to share your feedback and gives us ideas!

Did you know that cold showers are excellent to boost T levels and the immune system? Check it out!

(1) Magnesium and anabolic hormones in older men. Maggio M, Ceda GP, Lauretani F, Cattabiani C, Avantaggiato E, Morganti S, Ablondi F, Bandinelli S, Dominguez LJ, Barbagallo M, Paolisso G, Semba RD, Ferrucci L. Int J Androl. 2011.
(2) Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Netter A, Hartoma R, Nahoul K. Arch Androl. 1981.

 

Does Size Matter for Women ?

If there’s something we all share as men, it’s an obsession with the size of our third leg. However, more importantly, does size matter for women?

Usually, it starts after PE classes…you know when we used to compare our assets in the shower. And from that moment on, we would still occasionally (or often) wonder if our penis is average or below average – the ones who usually belong to the above average (or way above) category, can continue reading, it’s also about you.

At the end of the day, all penises are different. Whether it’s their size, circumference or shape.

In our modern era, with a more egalitarian sexuality, comes the freedom to please both genders in the bedroom. Also, that allows us to create content that is interesting, based on science and devoid of taboos.

So, let’s have a look, does size matter for women?

What Does the Scientific World Say?

Facts

Penis size can greatly differ depending if it’s during a rest phase or an erection. The average resting size is between 7 and 11cm (3 to 4.5 inches) – and there’s slight variations depending on ethnic background. Penis circumference while erect is usually between 7.5 and 12.3cm (3 to 4.8 inches).

In 2015, a Britannic study found that the average size of an erect penis is 13.24 (5.21 inches). This study is significant since the results were gathered on 15 550 participants. (1)

Biologically speaking, the sexual pleasure of a women isn’t necessarily linked to penis size. Most erogenous areas – the areas that will get women aroused – are located at the entrance of the vagina. Meaning: you don’t need a huge one to make her come!

Need a bit of a sexual stimulant, try making your own natural viagra!

Attraction and Sex

Every era has different standards of beauty. Not so long ago, it was considered beautiful to be big (whether you were a man or a woman). Today, we prefer slender and fit bodies.

What’s my point?

The size of your dick isn’t the only thing that will improve your chances!

Generally, modern women prefer men with large shoulders (if this isn’t your case, it’s time to lift some iron!). A V morphology is usually the shape that attracts women (large shoulders, a slightly smaller chest and a thin waist).

Apparently, this is far more important than penis size! However, proportionality is key, if one part is way bigger than the others, it won’t work as well.

Where do I get all of that information from?

An Australian study created a protocol to determine the importance of penis size in regards of women’s attraction. The researchers added other key factors known for their pleasing effect. For example, the width and height of the shoulders with respect to the hips. The results were great, penis size counts a bit but more importantly, the rest of the body counts more! (2)

Consequently, it seems far more important to take care of personal fitness rather than relying and focusing on the size of your best mate. For instance, one of the most proportionate man that never existed is the Vitruvian Man of Leonardo Da Vinci. Google it if you have never seen the drawing and let that be your inspiration.

You think that this is a shallow? Well, for us the usual mensuration of the perfect woman is 90-60-90 cm (35-24-35). Which isn’t very realistic. Thus, you don’t need to turn into the Vitruvian Man but a healthy figure will do wonders to your sex appeal!

Discover foods that can improve your sexual endurance!

Does Size Matter for Women? – Conclusion

OK, let’s go back to the facts…does size matter?

Yes but not that much.

Regardless of your penis size, it’s crucial to use it well and not to limit your sexual life to penetration.

Sex is so much more than penetration. Additionally, there’s foreplay games with your partner and to boost your penile activity, there are many tricks to learn whether it’s about positions or thrusting (the regular practice of Kegel exercises is a must to improve both orgasms, click here to know more).

Good sexy times are the results of many factors: tenderness, possible cunnilingus, kissing, wilderness, body exploration (foreplay) and so on.

If you need extra ideas, research them on our website. In fact, you have a wealth of information at your fingertips. For example, discover our best tips to be great in bed!

However, should you really need professional advice, a sexologist may come in handy! Try that instead of adverts promising you an extra 5 cm (2 inches) – obvious fact: they don’t work.

Thereupon, I wish you erotically charged sexual adventures and much fun discovering new sexy things!


(1) Am I normal? A systematic review and construction of nomograms for flaccid and erect penis length and circumference in up to 15 521 men. David Veale, Sarah Miles, Sally Bramley, Gordon Muir, John Hodsoll. BJU International. 2015.
(2) Penis size interacts with body shape and height to influence male attractiveness. Brian S. Mautza, Bob B. M. Wongb, Richard A. Petersc, Michael D. Jennionsa. PNAS. 2013.

Zinc to Boost Male Fertility

If there is something we really don’t like to talk about, it’s fertility problems. Let’s face it: the quality and the quantity of sperm is as important as having long lasting erections. The regular consumption of zinc to boost male fertility is a key factor for a healthy reproductive system.

There are many causes behind fertility issues but the most common ones are: the side effects of specific medication, a lack of sperm motility, abnormal sperm, hormonal troubles, tobacco usage, being overweight, an excess of oestrogens, pesticides, stress, alcohol abuse, sedentary lifestyle, erectile dysfunction and a bad diet.

However, there’s a cause that often goes under the radar: a zinc deficiency.

If you drink too heavily, I highly recommend you to read this article about the dangers of alcohol and impotence.

Zinc to Boost Male Fertility and Much More

A zinc deficiency (even a small one) can wreak havoc in your immune system, your thyroid function, insulin metabolism, blood clotting, prostate and on top of that, your testosterone levels!

On the other side of the spectrum, too much zinc can also reduce your testosterone levels. We don’t want that either. Therefore, it’s capital not to overdo zinc consumption. (1)

Let’s understand the role of zinc better before getting into specific intake…

Why is Zinc Essential to our Health?

Zinc is an essential micro-nutrient found in our diet. It’s essential for protein synthesis, a healthy immune system, to diminish inflammation and cancer risk thanks to its antioxidant benefits. Also, it protects us from heavy metals and thanks to its antioxidant action, it helps our bodies to protect themselves against external aggressions.

Zinc is considered to be one of the most important minerals for a healthy reproductive system. This mineral also plays a role in spermatogenesis, which is the production of sperm in testicles.

In men with fertility issues, an increase of zinc intake can boost the shape, motility and quality of sperm. For even better results, it’s recommended to take folic acid (or Vitamin B9) with it. (2)

When it comes to testosterone, zinc blocks the conversion of testosterone into oestrogen, which is an absolute necessity to avoid gynaecomastia, a loss of libido and an increased risk of erectile dysfunction.

Try incorporating cold showers into your showering routine to boost your testosterone levels, click here to know more about it.

What are the most common symptoms of a zinc deficiency?

  • A loss of appetite
  • A loss of smell and taste
  • An increase of bacterial and viral infections
  • Skin problems like acne and slow healing

How to Consume Zinc to Boost Male Fertility

Dietary zinc is essentially found in lean meats but it can also be found in fatty fish and shellfish (also an excellent source of selenium, which is useful for a healthy sexual life), legumes, wholegrain cereals, nuts and vegetables.

To boost your zinc intake make sure to have a daily amount of some of the following foods: mackerel, salmon, tuna, oysters, lamb, beef, pork, wheat germ, raw cocoa, nuts (pine nuts, pecans, almonds, walnuts, hazelnuts and peanuts), veal liver, kidney beans, chickpeas, wholegrain cereals (wheat, spelt or barley for example), garlic, onion and pumpkin seeds.

Try to eat the foods that can be eaten raw in their natural state to preserve zinc content. When you can’t, prefer gentle cooking methods like steaming or quickly grilling.

If your diet is naturally lacking zinc, dietary supplements might be necessary. Nevertheless, don’t forget not to overdo it. I’m repeating myself but it truly is important. If you are unsure, get a blood test done.

A sedentary man needs 25mg of zinc daily and an active one will need between 30 and 40 mg of zinc per day.

Also, to increase sperm, you can try some of these natural products!

Zinc to Boost Male Fertility and Testosterone Levels

Zinc is found in every single tissue and fluid of the body, and that includes the penis, testicles and sperm.

If you are a very young man, it’s crucial to have enough zinc in your diet. A deficiency will interfere with sexual development and can also slow down growth.

If you have boys, make sure to show a good example by eating healthy foods rich in zinc and by having a regular physical activity.

Additionally, zinc is also essential for ADN and ARN synthesis which is highly important when you are transmitting your genetic material (aka making babies). That way you will ensure that your future kiddos will get the best quality of genetic material possible.

Zinc intake and your penis are also linked because it plays a major role in protein synthesis. Consequently, zinc is important for the growth of penile cells. Therefore, when you increase your zinc intake, your penis will be thicker and last but not least, your erections will last longer!

In conclusion, I wish you lovely meals (with zinc to boost male fertility) and a delicious sex life!

(1) Effect of zinc administration on plasma testosterone, dihydrotestosterone, and sperm count. Netter A, Hartoma R, Nahoul K. Arch Androl. 1981.
(2) Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial. Wong WY, Merkus HM, Thomas CM, Menkveld R, Zielhuis GA, Steegers-Theunissen RP. Fertil Steril. 2002.

Foods to Improve your Sexual Endurance

Do you want to improve your sexual endurance ? Of course, we all want to be able to last on the long run and enjoy sex at its fullest. However, sometimes, our bodies aren’t following. Don’t worry, solutions exist. For instance, by changing your diet, you can considerably improve your endurance.

But what kind of foods will turn short sexy times into passionate bed marathons?

Bad Diet, Testosterone Levels and Fertility

Nowadays, testosterone levels are diminishing all over the world. Under those circumstances, it’s no surprise to see a rise of erectile dysfunction, infertility and libido troubles. However, instead of going for the pills straight away, you might want to improve your lifestyle, especially your diet – to improve your sexual endurance and fertility.

The truth is: a pill comes with a mountain of side effects that won’t help you long term. For long-lasting results, you will need to change, period. By doing so, you will improve your overall health and your sexual life will only be better for it.

A poor diet can severely impact your libido and your sexual function. Additionally, it will also increase your risk of cardiovascular disease, diabetes and blood pressure. Nevertheless, by balancing your diet, you will see very real improvements but for that to work, you need to start. (1)

Positive changes can only come if you put some effort into it. There’s no magic pill and until there is, you’ll need to take care of your body to be able to use it at its maximum potential.

First Steps to Improve your Sexual Endurance

To really improve sexual function and endurance, you will need to start by eliminating harmful foods.

Which ones?

  • White Carbs: refined pasta, rice, bread, pancakes and anything made with refined flour
  • Sugar and Sweet Foods: sweets, sodas, cakes, biscuits, etc.
  • Fast-food: Burgers, kebab, pizza, pre-made meals, etc.
  • Transformed/Cured Meats: chorizo, pancetta, serrano ham, bacon, french saucisson, etc. Some of these can be eaten for a cheat day (once a month maximum and with moderation)
  • Hydrogenated Fats: margarine and foods containing hydrogenated oils, monoglycerides and diglycerides (read the labels)
  • Alcohol: Binge drinking and cheap booze. You can drink but limit your consumption to one or two drinks per week, preferably wine or white liquor. To understand the link between alcohol and impotence, click here.

Basically, you will need to get rid off transformed foods which contain hidden sugars and hydrogenated fats, refined flour and sugar. These foods can effectively cause erectile dysfunction. Fortunately, there’s cheat day but cheat day shouldn’t mean binge day! Enjoy a few naughty foods with moderation on that day (once a month). And eventually, you will notice that these foods don’t taste nearly as good as you once thought they did. You will be surprised! (2)

You can also boost your performance and testosterone levels with cold showers. Learn more about it here.

A Diet for Ever-lasting Sex

If you are wondering what are you going to eat, let me help. A meal should include a lean protein (¼ of the plate), vegetables (½ of the plate), carbs (¼ of the plate) and a bit of a healthy fat (organic butter, extra virgin olive oil, avocado, cold pressed organic coconut oil, nuts or a bit of cheese). Don’t forget spices and herbs to bring a bit of life into your meal. For ideas, search healthy recipes on any search engine.

To get your started, let me show you specific foods that will improve your sexual endurance.

The following foods will need to be incorporated into your diet:

  • Cauliflower: This vegetable belongs to the cruciferous family (like brussel sprouts, cabbage, collard greens, kate, bok choy, etc.). This type of vegetable is rich in nitrates, a precursor of nitric oxide – a gas that will improve your blood flow and oxygen levels. By eating cruciferous vegetables, you will improve your sexual endurance and your erections.
  • Broccoli: Here, we’ve got another cruciferous vegetable but broccoli is the king of cruciferous because it also boosts testosterone production. So, when your mother used to say that greens were good for you, she was absolutely right!
  • Celery: Whether you love it or hate it, celery contains a multitude of testosterone boosting active ingredients. It’s also an excellent source of micro-nutrients, minerals and vitamins. It will boost your fertility and improve your blood flow.
  • Beetroot: If you really want to see a quick improvement, eat beetroots daily! Why? Beetroots are one of the best sources of nitrates you’ll find. However, to obtain the full benefits, eat it raw as a salad. Borscht is not out of the menu but it won’t contain much nitrates after being cooked. Additionnaly, you can try beetroot juice to improve performance and erectile strenght.
  • Raw Cacao: Chocolate, really? Well, why not, without extra sugar and hydrogenated fats, cacao is an extremely healthy ingredient. Actually, it’s a brilliant aphrodisiac! However, there’s a down point…heating it up will destroy its amazing properties. Instead, add it to smoothies or yogurt.
  • Pomegranate: This extraordinary fruit is packed with antioxidants. By incorporating pomegranate into your weekly menu, you will improve your blood flow, reduce your risk of cardiovascular disease and boost your libido and performance!

Important: Medicine, tobacco, drugs and alcohol can have a negative impact on your sexuality – particularly on your blood flow. Therefore, they will have negatively affect your ability to maintain a good erection. Also, they can be a disaster for your liver. If you are on a heavy medical treatment, you might want to see your doctor for advice. If you are a chain smoker, for the sake of your health, you might want to consider vaping or stopping cold-turkey.

(1) Dietary factors, Mediterranean diet and erectile dysfunction. Esposito K, Giugliano F, Maiorino MI, Giugliano D. J Sex Med. 2010.
(2) Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA). Nettleton JA, Lutsey PL, Wang Y, Lima JA, Michos ED, Jacobs DR Jr. Diabetes Care. 2009.

Make your Own Natural Viagra

Make your Own Natural Viagra

Can we really make our own natural Viagra and have effective results ?

You may know about the risks of Viagra – or Sildenafil – especially, when it comes to auto-medication. It’s about time that we had natural alternatives that are highly efficient and devoid of side effects.

However, I’m not going to give you a magical plant that will save you from every single ailment known to mankind but actual advice and products that will ensure that your willy is always happy in bed!

Make your Own Natural Viagra with your Diet

You are what you eat. This sentence oozes truth – depending on the foods that you ingest, your health will be different.

For example, if your diet is rich in good fats, dietary fibre, proteins of quality and a moderate amount of carbs, you will give your body what it needs to function well. Therefore, if your diet isn’t on point, you’ll need to improve it to see progress in the bedroom. Everything starts with food.

Additionally, you can supplement your diet with foods, plants and products that are known to improve erectile function! Here’s a few of them.

1st Natural Viagra: Beetroot Juice

Beetroots are flooded with antioxidants, vitamin C and potassium. On top of that, it’s a brilliant source of nitrates.

Nitrate is a precursor of nitric oxide, a gas that relaxes the smooth muscles cells in blood vessels. What does that mean?

It means that your blood flow will be improved resulting in more blood pumping towards your third leg. Moreover, this will also improve your physical performances! (1)

Beetroots are a godsend for hard erections. However, cooking them will destroy a lot of the nitrates. Prefer salads and juice to borscht for maximum results!

You’ll find other ingredients for your Viagra juices here!

2nd Natural Viagra: Nutmeg

Nutmeg is a spice that you will find in many cupboards around the world. It’s delicious with anything creamy or potatoes but as it happens, it’s also good to treat Erectile Dysfunction – or ED for short.

A 2005 study found that rats who ate nutmeg regularly had an improved sexual activity compared to those who didn’t. And in normal quantities (not the entire bottle for a single meal), nutmeg is entirely safe. (2)

This is the result of the plant sterols contained in nutmeg. Those are also brilliant to reduce bad cholesterol (LDL). Furthermore, nutmeg has an anti-depressive effect that can help sufferers of a mental ED.

3rd Natural Viagra: Ginger

That one may sound familiar! Ginger is a delicious root/spice from Asia that isn’t only for mouth watering curries! Importantly, ginger improves cardiovascular health and blood flow towards your penis. It’s a very tasty natural Viagra that can also be incorporated in Occidental cooking (yes, you’ll find many recipes online).

Ginger is effective to reduce blood pressure and boosts blood flow. Also, studies show that the dose of ginger taken was 14 times smaller than the usual medicines used to treat those conditions. Guess what? They obtained similar results!

4th Natural Viagra: Garlic

Raw garlic is an amazing source of vitamins, antioxidants, minerals and other active ingredients. In addition, it’s also a nitric oxide stimulant.

Let’s do a bit of snobby science: Garlic stimulates nitric oxide production, in return that will improve the production of a molecule called cGMP (or cyclic guanosine monophosphate). cGMP is a molecule that will relax the smooth muscle in your blood vessels and thus, improve considerably blood flow. Well, you now know what happens after that! 😉

There are many other foods that can improve your sexual health, don’t hesitate to get some: celery, organic butter, citrus fruits, kiwi, broccoli, dark chocolate, etc.

Make your Own Natural Viagra with Supplements

5th Natural Viagra: Zinc

Zinc is an essential micro nutrient indispensable for a good overall health. Additionally, zinc is incredibly important for semen and testosterone production, and libido!

A zinc deficit can have dramatic consequences, especially when it comes to your sexuality and fertility. Hypogonadism and impotency can both happen with a deficiency!

Additionally, zinc increases testosterone levels, which will improve erectile function and physical performance! (3)

Low testosterone levels can be disastrous, read about the consequences here!

To improve your zinc levels, make sure to eat some of the following weekly: pork, beef, chicken, oysters and lamb. However, in case of a severe deficiency, with the agreement of your GP, you can take a supplement.

6th Natural Viagra: Arginine and Citrulline

L-arginine and L-citrulline are amino acids involved in nitric oxide synthesis.

Citrulline (the precursor of arginine) improves ammonia recycling and nitric oxide metabolism. When upping your citrulline intake, you will boost nitric oxide levels and consequently, your erections!

Arginine is the concrete result of citrulline conversion. As a result, when you consume arginine, it will have a direct effect on nitric oxide levels. Of course, that makes it more efficient than citrulline.

You’ll find arginine in: red and white meats, fish and dairy products. The main source of citrulline is watermelon, delish!


Tips: To boost your results, buy a good quality supplement of pine tree extract (or pycnogenol). It’s an extremely potent antioxidant known to give a real boost to nitric oxide production. By combining pycnogenol with arginine (or citrulline), you will dramatically improve your blood blow and your erections.

Vitamin D is intimately linked to testosterone production. However, most of the occidental population is deficient. To make sure you get enough vitamin D during the never-ending winter days, get a vitamin D3 supplement.

In any event, I wish you delightful erections!

(1) The effect of variable doses of inorganic nitrate-rich beetroot juice on simulated 2,000-m rowing performance in trained athletes. Hoon MW, Jones AM, Johnson NA, Blackwell JR, Broad EM, Lundy B, Rice AJ, Burke LM. Int J Sports Physiol Perform. 2014.

(2) An experimental study of sexual function improving effect of Myristica fragrans Houtt. (nutmeg). Tajuddin, Ahmad S, Latif A, Qasmi IA, Amin KM. BMC Complement Altern Med. 2005.

(3) Effects of zinc supplementation on sexual behavior of male rats. DMAB Dissanayake, PS Wijesinghe, WD Ratnasooriya, S Wimalasena. J Hum Reprod Sci. 2009.

Low Testosterone : What are the Consequences?

Among the things that can cause low testosterone levels, many are incredibly common: excess weight, ageing, diabetes, cancer, auto-immune, pulmonary and cardiovascular diseases. Usually, low T is linked to ageing. Frequently, the decline starts around the forties and different symptoms will appear. But what are these consequences of low testosterone levels?

What will you find in this article?

The very real health risks linked to low T, the importance of T for our overall health and natural ways to increase it. Yes, natural!

What are the Consequences of Low Testosterone?

In most cases, low T is linked to ageing, which is known as andropause. Andropause is, to put it simply, the male version of women’s menopause. In general, when men get older, their hormones diminish and so does, their libido and sexual activity. Men suffering from andropause can suffer from erectile dysfunction, they can put on weight – especially belly fat – and last but not least, breasts can appear. The development of breasts in men is known as gynaecomastia and yes, it looks better on women. (1)

Low Testosterone can cause many different symptoms, let’s have a look at the most common of them:

  • Occasional or frequent impotence
  • Sexual dissatisfaction
  • A reduction or a disappearance of morning erections
  • Soft and sometimes empty testicles
  • An enlarged prostate
  • A low volume of semen
  • Hair loss
  • Irritability and in some cases, depression

If you suffer from a couple or more symptoms, you may want to check your testosterone levels. However, some symptoms aren’t as obvious and can also have devastating consequences. In doubt, refer to a professional.

For instance, low T can also impact the quality of your bone’s health. The decline of testosterone will slowly weaken your bones and increase the risk of osteoporosis. Osteoporosis is a disease causing a loss of bone density – resulting in weak bones that can easily break. If low T is diagnosed in young men, osteoporosis risk is high and trauma to the bones could have disastrous results in the future! Therefore, if you suspect low T levels, get an appointment to your local GP ASAP!

Why do we Need Testosterone?

Testosterone plays a key role on energy levels and manliness in general. Nothing new here but testosterone is also incredibly important for the quality of our sleep – T regulates sleep. If a man was to have low T, he would frequently feel the need to have naps and his sleep would be very light and irregular. The following day, he would wake up tired and he may also be sleepy during the day.

Thus, is not that surprising to imagine how low T can impact our mood. A deficit of testosterone will wreak havoc in the body, especially when it comes to metabolism. As a result, a weak metabolism won’t be able to regulate moods very well. This can lead to nervousness, anxiety, irritability and in some cases, depression. If you are experiencing mood swings and/or an overall lack of motivation, it’s time to boost your T levels and regain control!

Moreover, a testosterone deficit impacts muscular growth, weight regulation, cardiac function, blood pressure, arteries health and brain wise, memory and concentration.

Ultimately, there are many very risky consequences linked to low T and they can severely impair us. Overall, low T can lead to sexual, physical, psychological, metabolic, muscular and osseous troubles.

This is incredibly serious, low testosterone should not be taken lightly. Unsurprisingly, the market for testosterone boosters is booming. However, synthetic testosterone is not as safe as it seems. The side effects tend to outweigh the positive results which is why, natural ways to boost testosterone and improve your long-term health ARE the best solution.

Well, now that we have covered the dramatic consequences of low T, let’s discover how to avoid them!

Natural Ways to Boost Testosterone Levels

The first step in order to boost your T is to evaluate your lifestyle. For example, if you are overweight, it’s time to lose the extra weight, improve your diet and incorporate a weekly exercise routine. Being overweight or obese is a major cause of low T and it also favour an increase of female hormones – which is why weight loss is imperative.

If you need help to lose belly fat and get a flat stomach, read this!

Just looking at stats, we can quickly realize that slimmer men tend to have higher testosterone levels and the opposite is also true… Plumper men tend to have lower levels of testosterone. (2)

Advice and Supplements to Boost T

On top of lifestyle and diet changes, you can also kick-start testosterone production with supplements. Zinc is one of them – this essential micro nutrient plays a major part on testosterone production, fertility and overall health. A zinc deficiency can have dramatic consequences on your health and T levels. To make sure your zinc levels are optimal, don’t hesitate to get a blood test done. To boost your levels, seafood is an excellent source of zinc. In case of a severe deficiency, a supplement is the way to go (with prior medical advice).

Did you know that Vitamin D is also key for testosterone production? We synthesise Vitamin D from solar exposition. However, due to the lack of sunshine in the Northern parts of the Occidental world, most of us are deficient, especially, during winter. To improve Vitamin D levels there is no other alternative but to take a supplement of Vitamin D3 (the best kind). Make sure to get at least 4000UI daily.

To know more about the benefits of Vitamin D and T, and why Vitamin D3 is the best option, read this article!

When it comes to diet, the addition of certain testosterone boosting foods will most certainly help your T levels. Make sure to eat plenty of broccoli, garlic, eggs (don’t cook the yolk though!), lean beef, sunflower seeds and mackerel.

Weight lifting is also an excellent tool to boost testosterone levels and increase self-confidence. Ideally, mix cardiovascular exercises with weight lifting or callisthenics. The HIIT (High-Intensity Interval Training) method can also come handy for those who have little time for exercise but still want satisfying results!

Additionally, daily cold showers are also known to boost testosterone levels. To discover the benefits of cold showers on T, check out this article!


(1) The ageing male and erectile dysfunction. F.Montorsi, A. Briganti, A. Salonia, F. Deho’, G. Zanni, A. Cestari, G. Guazzoni, P. Rigatti,C. Stief. BJU International. Volume 92. Issue 5. 2003.
(2) Testosterone concentrations in young pubertal and post-pubertal obese males. Mogri M, Dhindsa S, Quattrin T, Ghanim H, Dandona P. Clin Endocrinol (Oxf). 2013.

The Best Tips to be Great in Bed

Now, more than ever, we have to fit a certain standard, we are “modern males”. What on earth does that mean?! Well, to make it simple, it’s the idealized portrayal of the clean cut man that you see on TV or the web. In fact, it goes like this: the modern man is brilliant at everything and on top of that, he’s handsome, strong and manly. Additionally, he’s successful and obviously, he’s a god in bed! We can’t lie, we aren’t very kind to men who don’t perform well in the bedroom. Not everybody necessarily fits the previous criteria and that’s a problem. As a result, when it comes to sexual performance, we are our worst enemies! That’s why I made a list of the best tips to be great in bed… for everyone!

A Quick Reminder of What Sex Should be Like…In Real Life!

“Performance” is rarely a word that puts us in a good place. Unconsciously, this word just brings an added pressure that we could easily live without. You must know it… the anxiety of having a hard erection that lasts long enough and a “machine” that has to work all night long. Additionally, we have to think about our partner’s pleasure and if we don’t, they won’t let us forget. Moreover, being “stuck up” is a definitive no-no and if you don’t dare to brave the 999 positions of the Kama Sutra in half an hour, you are nowhere near the successful modern man. Oh sh**!

It feels that coitus has become an intellectual activity of sorts. We have to think about every single detail and that’s the direct result of the pressures of our society.

If you struggle with performance anxiety and erectile dysfunction, read this.

Well, I have amazing news for YOU! You don’t need to calculate a single thing to have fun in bed. As a matter of fact, minimal thinking is highly recommended if you wish to have fun! It makes sense, right? Sexual intercourse should be intimate, animal, respectful and most importantly, it should bring both partners pleasure while letting go…everything else.

Let’s learn to do just that with the following tips… Trust me, if you follow them, your sexual life will blossom and you, my friend, will be GREAT in bed!

The Best Tips to be Great in Bed – 4 Amazing Tips

Disconnect

To fully enjoy the pleasure of sex, whether it’s in the bedroom or on top of your desk, you’ll need to disconnect yourself from the world. Literally and figuratively.

First, switch off or mute all of your electronic gadgets (tablet, smartphone, laptop, etc.). That definitely requires some planning, therefore, it only works if you’ve got a romantic date. If something spontaneous happens, just chuck your gadgets quickly out of the room. And if you don’t have time for that, forget about them. Period.

Which, is a perfect segue for my next point…to make love or have intense sex, you have to disconnect from your daily life. Thus, if you don’t have time to “disconnect” your gadgets, you better be disconnected to have fun spontaneously.

What part of your brain do you have to switch off? It’s the frontal lobe, the centre of logic and problem solving. And great news, you don’t need to be a meditation expert to do that! You just need to stop thinking about money or family worries and actively be in the present moment. Remember, you’re getting sex!!!

While we are in the brain, the part that is the most interesting for sweaty adventures is the limbic system, it controls your emotions and instincts. Consequently, to fully use that primal part of your brain, you need to let go and let the animal side of yourself freely roam your partner’s body. Don’t be afraid of it. It doesn’t mean that you will cease to communicate!

You don’t stay hard long enough? You’ll find the reasons why here.

Don’t be Judgemental

Meanwhile, when roaming the sensual pastures of your other half, remember to listen. Let her have the freedom to express herself whether it’s physically or with words. Being open to different desires and sexual stimulation will make one hell of a lover out of you! And if you don’t believe it, science confirmed it! (1)

Remember, that it’s not about forgetting what you want and forcing you to do things you don’t want to do. It’s all about communication, open-minded communication without taboos. You’ll be surprised at the number of things you will learn to love because you have allowed yourself to!

Innovate & Discover

It will be impossible to be great in bed, if you always follow the same sexual routine. If you stick to the familiar, you won’t be taking risks and that means, that you will never discover new sexual worlds.

Creativity is essential to have a very satisfying sexual life. Face your fears head-on, regardless of the unknown element. You might love role-playing but how would you know if you don’t try?

Try and if you don’t like it, stop. That’s it.

Trust in Yourself & Be Patient

Charisma is a solid weapon that makes girls swoon. Nonetheless, you may have observed that some guys aren’t that handsome and yet, their inner confidence radiates and wins hearts (and bodies). When you work on your trust in yourself, let go and face your fears, you will be showing to the world that you can be trusted. The same principle applies to sex, when you are fearless in front of your partner, you are showing your desire clearly and that you know what you’re doing.

What happens if you don’t know?

Nothing bad, life is a continual learning curve. Your confidence will compensate a lack of experience or maybe, a physical complex. Those aren’t the things that create an unforgettable intimate moment!

Finally, take your time. Sexy times aren’t a marathon. This is a moment for sharing and patience will allow you to do things right. Enjoy foreplay, discover the body of your partner, her smell, the lines of her curves and every little thing that makes her unique.

Free and allow yourself to savour sensuality, you will see it won’t go unnoticed. Women appreciate tenderness and thoughtfulness. (2)

Follow the rhythm of your bodies, feel it and relax. That’s it, relax.


Follow my 4 best tips to be great in bed in no time and continue reading our articles regularly to develop your sexual knowledge!

Boost your testosterone levels with regular cold showers, learn more here!

(1) Sexual Arousal and Desire: Interrelations and Responses to Three Modalities of Sexual Stimuli. Katherine L. Goldey, Sari M. van Anders. The Journal of Sexual Medicine. 2012.
(2) Actual and desired duration of foreplay and intercourse: discordance and misperceptions within heterosexual couples. Miller SA, Byers ES. J Sex Res. 2004.

 

How to Get a Flat Stomach for Men

The weird dad bod phenomenon is over and let’s be honest, even if it was great for self confidence, it sucked for our health! Health professionals were certainly frowning hard over this fad, especially knowing how dangerous abdominal fat can be. So how dangerous is it exactly? Well, belly fat increases glucose intolerance, risk of type 2 diabetes and cardiovascular disease. Additionally, there’s the aesthetic aspect: it’s not necessarily nice looking and/or practical when it comes to clothing. So…How to get a flat stomach to boost your health and self-confidence?

Let’s delve into the dangers of abdominal fat and the solutions to lose it efficiently! Having a flat stomach is not impossible!

Warning: Abdominal Fat is Dangerous!

As men, our hormones tend to favour fat deposits around the abdominal area. Abdominal adipose tissue is different from the ones that can be found elsewhere in the body. For instance, this fatty tissue will secrete substances that can result in the development of lipid disorders as high LCD cholesterol and triglycerides. Furthermore, it can also result in carbohydrate metabolism disorders, like glucose intolerance and type 2 diabetes. (1)

As a matter of fact, there are two types of fats in the abdominal area. I know…why make it simple! I’ll make it simple for you:

  • The first type of fat is subcutaneous, meaning it’s located under the skin and on top of the muscle. Usually, this type of fat is the easiest to lose because it hasn’t been there very long and tends to be linked to recent food and/alcohol abuse.
  • The second type is visceral fat. You’ll find it under your muscles and around your organs. Visceral fact is what makes a belly come forward and gives it a hard feel.

The most dangerous fat as you might have guessed it, is visceral fat. This insidious fat will free inflammatory molecules that can cause all sorts of problems (you don’t need). However, both fats will increase your risk of developing diabetes, cardiac disease, high blood pressure, stroke, sleep apnoea, cancer and many degenerative diseases.

What does “feed” visceral fat? Visceral fat is often linked to a diet rich in carbs. When eaten too often and in important quantities, carbs will ALWAYS lead to insulin resistance. Eventually, the organism won’t be able to deal with the overwhelming quantity of sugar and starch. And in other terms, that’s the beginning of type 2 diabetes… (2)

In addition, as men, we have another problem to take into account when it comes to abdominal fat. That problem is stress. Cortisol, a hormone produced during stressful episodes, can inhibit testosterone production and increase oestrogen levels. Which is a disaster for our manhood! Moreover, the combination of cortisol and insulin favours even more deposits of abdominal fat.

In conclusion, abdominal fat – or stomach fat – will dramatically increase your risk of cardiovascular disease, diabetes, high blood pressure, stroke, cancer and…erectile dysfunction (due to poor blood flow).

If you are already diabetic (type 2), I invite you to read this article, you might be able to reverse it before it’s too late!

How to Get a Flat Stomach for Men – Real Long Term Solutions

A Healthy Diet

Here’s a easy recap of things that will help you have a healthier diet without too much hassle:

  • Print a glycemic index. This will help you chose foods with a low glycemic index – thus, this will reduce your sugar levels spike after carbs consumption. Consequently, you’ll release less insulin and won’t be stocking additional abdominal fat.
  • When choosing carbs, go for whole grain and low glycemic ones. Cook them “al dente”.
  • Don’t forget legumes, there are quite carby but way healthier!
  • Don’t eat more than 4kg of carbs/legumes per month.
  • Ideal plate ratio: ½ vegetables, ¼ proteins and ¼ legumes or carbs. For weight loss, one portion of carbs daily is enough.
  • If you feel like your meals aren’t satisfying enough, up protein and/or fat intake a little bit. They both play a crucial role when it comes to satiety. For fat, you can do that with nuts (a small handful), virgin olive oil, organic butter, avocado, organic unrefined coconut oil, low fat cured cheese, etc.
  • Bread isn’t your friend. If you can’t live without it, limit your consumption to the one slice per day maximum. Opt for a sourdough bread or a whole grain freshly baked bread.
  • Allow yourself little pleasures like a couple of squares of dark chocolate (70% minimum) after a physical day. Or a home-made yogurt parfait with Greek yogurt and fresh berries (and no added sugar).
  • Limit your alcohol consumption. When out and about (once a week or every two weeks), go for white alcohols like white wine or vodka. 2 units maximum and if you like it with sodas, go for the light version!

To get additional information to lose more fat and have a flat stomach, read this!

Physical Activity to See your Abs and have a Flat Stomach

If you are not into weight lifting or callisthenics, go for cardiovascular exercises. To optimize your abdominal weight loss, nothing beats the HIIT method (High-Intensity Interval Training). This method consists in alternating phases of high-intensity and rest, usually for a ratio of 2:1 (2 minutes of high-intensity exercise and 1 minute of active rest) for about 15/20 minutes daily. You can apply the HIIT method to many sports or you can find specific routines on the web.

Starting a regular physical routine is great but sticking to it, is way better. Chose something you really like doing. At the end of the day, that will make all the difference! Don’t hesitate to try different things: martial arts, weight lifting, running, football, rugby, swimming, boxing, callisthenics, canoeing, etc. If you need a bit of support, go with a friend or find an online exercise mate.

Also, take into account that exercise boosts metabolism. Therefore, it will make you hungrier. If you are exercising out, always take a home-made snack with you. A couple of hard-boiled eggs or an apple with a tablespoon of peanut butter are excellent post-workout snacks!

Ultimately, don’t be too harsh on yourself. Follow your plan and allow yourself a little leeway (but not too much). If you are planning to go to the restaurant, go! Although, it would be wise to avoid the huge plate of pasta! Allow yourself to have little pleasures when you’ve accomplished a goal, you deserve it! Eventually, you’ll have a flat stomach and most importantly, a good health.

Learn how to boost your metabolism even more (without exercise)!

(1) Low Testosterone Associated With Obesity and the Metabolic Syndrome Contributes to Sexual Dysfunction and Cardiovascular Disease Risk in Men With Type 2 Diabetes. Christina Wang,  Graham Jackson, T. Hugh Jones, Alvin M. Matsumoto, Ajay Nehra, Michael A. Perelman,  Ronald S. Swerdloff, Abdul Traish, Michael Zitzmann, Glenn Cunningham. Diabetes Care. 2011.
(2) The regulation of adipose tissue distribution in humans. Björntorp P1. Int J Obes Relat Metab Disord. 1996.