TIPS HOW BOOST EROTIC STAMINA

 BOOST EROTIC STAMINA (SEXUAL DURATION & PLEASURABLE MOMENT)

 If you have a penis, you may find it helpful to:

      1.    Switch things up by using your non-dominant hand.

2.    Gyrate and thrust your hips to increase intensity.

3.    Try different strokes to spice up your solo fun.

4.    Use one hand to tend to your penis and the other to play with your testicles.

           Stimulate your prostate for a deeper orgasm.

 

If you have a vagina, you may find it helpful to:

• Incorporate a mix of clitoral, vaginal, and anal play.
• Add some lube to increase your pleasure.
• Turn up the heat by exploring your erogenous zones — like your neck, nipples, or thighs.
• Introduce a sex toy — or two — to ramp up the pleasure.
• Consider watching, listening, or reading some erotica or pornography, Shop for lubricant.

    Exercise, Yoga & Meditation can help build up   strength

 

If     you want to increase your stamina, you’ll need to build up your strength. A stronger body can endure more, allowing you to last longer between the sheets.

Biceps

Triceps

Pectoral

Abdominal

Lower back

Pelvic floor

Glutes

Quads and hamstrings

    

      Kew Key nutrients for overall performance

     Want to improve your performance in bed? Then make sure you’re getting enough of         these key nutrients.

For everyone

Capsaicin: Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. 

It also speeds up recovery, which means you can go again in no time.

Capsaicin-rich foods include:

·         chili peppers

·         sweet peppers

·         ginger root

Potassium: One of the body’s most important electrolytes, potassium keeps your muscles and cells hydrated, aids in recovery, and boosts your metabolism — all of which are important if you want to keep up your stamina.

Potassium-rich foods include:

·         banana

·         cantaloupe

·         spinach

·         broccoli

·         white potato

·         tomatoes

·         carrot

·         low-fat milk or yogurt

·         quinoa

     Complex carbs: Simple carbs found in pasta and bread can kill your stamina quickly. But complex carbs do the exact opposite: They help give your body a long-lasting energy boost.

Foods with complex carbs include:

·         oatmeal

·         yams and sweet potatoes

·         whole wheat bread

·         brown rice and wild rice

·         quinoa, barley, bulgur, and other whole grains

·         corn

·     peas and dried beans

     Protein: Protein takes longer than carbs to break down, giving your body a longer-lasting source of energy.

Foods packed with protein include:

·         nuts

·         tofu

·         eggs

·         lean red meat, poultry, and fish

·           yogurt, cheese, and milk

B vitamins: B vitamins — especially B-1 to B-5, and B-12 — regulate your sex hormone levels 

and function, which helps give your libido and performance a boost.

Foods rich in B vitamins include:

·         lean meat, fish, and poultry

·         eggs

·         peanut butter

·         avocado

·         fortified and enriched grains

·         milk and dairy products

·         leafy green vegetables

Omega-3s: Omega-3s are essential fatty acids that help balance your sex hormones, giving your libido and stamina a nice boost.

Foods packed with omega-3s include:

·         flaxseed, chia seeds, and hemp

·         kale and spinach

·         walnuts

·         mussels

                      ·         tuna and other oily fish

Specifically for males

L-citrulline: Research has shown that 

L-citruline, a naturally occurring amino acid, can increase strength and stamina.

•       It may also help Trusted Source you maintain an erection.
•      Foods high in L-citrulline include:

·         watermelon

·         onions and garlic

·         legumes and nuts

·         salmon and red meat

                           ·      dark chocolate

L-arginine: The body converts L-citrulline to L-arginine, another amino acid that improves blood flow and builds protein.

                     Foods with L-arginine include

·         red meat, fish, and poultry

·         soy

·         whole grains

·         beans

                           ·       milk, yogurt, and other dairy products

Nitrates: Nitrates improves how your muscles use oxygen, which can help enhance your performance — inside and outside the bedroom. Nitrate-rich foods include:

·         arugula, swiss chard, and other leafy greens

·         beets and beet juice

·         rhubarb

·         carrots

·         eggplant

·         celery

Magnesium: Magnesium is an essential nutrient that plays a key role in everything from energy to brain function. So when your magnesium levels are low, your stamina is depleted.

Foods high in magnesium include:

·         whole wheat

·         spinach and other dark leafy greens

·         quinoa

·         almonds, cashews, and peanuts

·         black beans

     ·        edamame

Specifically for females

Folic acid: Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.

Foods packed with folic acid include:     

·         avocado

·         lentils

·         dried beans, peas, and nuts

·         broccoli, spinach, asparagus, and other dark green vegetables

·         citrus fruits

Calcium: Calcium keeps bones strong and dense, which is important for your cells to function properly and keep your energy up.

Calcium-rich foods include:

·         skim milk

·         cheese

·         low-fat yogurt

·       salmon, sardines, and other fish with edible bones

Vitamin D: Vitamin D supports bone health and immunity, lifts your mood, and helps you

maintain a healthy weight — all necessary components in increasing your stamina.

Great sources of vitamin D include:

·         salmon and sardines

·         egg yolk

·         shrimp

fortified milk, cereal, yogurt, and orange juice

Iron: Iron is a key nutrient in maintaining energy and a healthy metabolism, which, in turn, helps build stamina.

Iron-rich foods include:

·         red meat, poultry, and fish

·         fortified cereals

·         kale, spinach, and other leafy greens

lentils and beans

Other tips and tricks

Exercising, changing your diet, and taking supplements are all effective ways to 

increase your endurance. But the possibilities don’t stop there. You may also find it helpful to:

Limit alcohol intake beforehand. Alcohol affects everybody differently, but overall, drinking too much before sex can dull your sensations and make it harder for you to stay aroused.

·         Among men with erection issues, sex therapists generally recommend refraining from drinking or limiting consumption to just one drink within an hour or two before sex.

Foreplay is important. Slowly stoke the flames with a bit of foreplay before exploding into the main event.

 Helping prepare both mind and body for sex. Many women need to be kissed, hugged, and caressed to create lubrication in the vagina, which is important for comfortable intercourse

Lubrication. Lube can make sex more enjoyable by cutting down on the friction. Certain lubes, like desensitizers, can also help your romp last longer.

·         It’s important for partners to understand the role lubrication plays in comfortable intercourse. Partners may need to openly discuss the best ways to ensure lubrication. Sometimes more foreplay is all that’s needed for a woman to become sufficiently lubricated. Other times, a personal lubricant may need to be applied during sexual activity. (The application could be part of foreplay, too.)

Be present. Don’t rush your sex session. Instead, be present in the moment, savoring every moment of pleasure.

The way he placed his palm on my inner thigh, painfully slowly… Resting one finger at a time until the entire hand was still. It was a tease. Marvelous sensations washed throughout my entire body. Foretelling a future I wished was getting closer. Craving that time in which the door into sex will be opened.

Explore more than just the genitals. If you focus on the genitals, you’re bound to orgasm quickly. Instead, go slow and explore the whole to build up desire.

·         The penis develops from an embryonic structure called the genital tubercle or GT.

·         The GT is present in both males and females, and develops into either a clitoris or penis, depending on its exposure to hormones secreted by the developing gonads (ovaries or testes).

·         In females, the developing ovaries do not produce early hormones and the GT becomes feminised, forming a clitoris.

·         In males, the developing testes produce testosterone. This circulates in the developing fetus and causes masculinisation of target tissues and induces penis development from the GT.

Alternate between active and passive roles. Switching between roles will allow your arousal to go in and out like waves, which will make sex last longer.

If you have a penis, grabbing at the base may help prevent premature ejaculation. Squeezing at the base will cause you to lose some of your erection and stop you from climaxing.

Applying a numbing cream to the tip can also help prevent premature ejaculation. A numbing cream can help lessen the sensations in the penis to help you last longer.

 

 

 

 

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