Men’s Moves That Women Should Be Doing

A woman on one knee lifting a weight(BlackDoctor.org) — Sure they might wear the same cut up t-shirt to the gym every day but there’s one thing that the guys definitely get right: they’re usually not afraid to hit the weights, lifting heavy and trying different moves.

Try these four moves to tighten and tone your entire body (2 to 3 sets of 10 to 12 repetitions of each). They aren’t just for the boys anymore! And no worries, lifting like a man will not make you look like one!

1. Romanian Deadlift: This along with the chest press is often considered the ultimate “guy move” but not only do deadlifts work your hamstrings and low back like nothing else can, they have an added benefit for girls in that they help strengthen your pelvic floor.

Stand with feet hip width apart in front of a loaded bar (don’t be afraid to put heavy weights on that thing!). Bend down and grip the bar; keeping it close to your body, stand back up. Ensuring that your knees are very bent, and keeping your back and arms straight, bend down slowly and lift up slowly.

Man tip: Keep your chest and head up!

2. Bar Abs: Lying on your back, lift an Olympic bar (45 lbs) straight over your shoulders. Raise both legs up and then slowly lower them to one side. Touch your feet if you are flexible enough to do it while keeping your back on the floor. Raise them back up and lower to the other side.

Man tip: Keep your neck straight and look up at the ceiling, not your feet.

3. Squat Jump onto Box: Wonder Woman would approve of this leg-blasting plyometric. Stand in front of a squat box (or sturdy coffee table, step, or weight bench). Squat down, jump off both feet and land on top of the box.  Jump off and repeat.

Man tip: You can jump higher than you think. Don’t let the height of the box psych you out.

4. Preacher Curl: Get those guns in shape with this variation on the biceps curl. Place one leg on a box or weight bench. Prop the elbow of the same side on the inside of your knee. Raise and lower the dumbbell.

Man tip: Point to your bicep with your free hand. Kissing your bicep is optional but encouraged.

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6 Things Men Need For A Better Sex Life

Businessman Lighting a Cigar(BlackDoctor.org) — Regardless of a man’s age, even occasional erection problems are very common, and can be triggered by many different, and surprising, habits.

So, in addition to talking with your doctor about specific health issues you may need to address, what are some everyday things that men need to do for a healthier erection?

Stop smoking. For men under the age of 40, smoking is the biggest cause of erectile dysfunction. That’s because maintaining an erection requires a healthy blood supply, and nicotine causes your blood vessels to contract (which causes the penis to shrink). The longer you’re a smoker, the more difficult it is to treat or reverse erectile dysfunction.

Exercise. Regular exercise is a must for both your heart and circulation — and because of that, it’s also an important way to prevent ED. Regular exercise can improve blood flow to the penis, as well as to the rest of your body. Not to mention, working out increases your energy, lowers blood pressure, reduces stress, helps you sleep better, and makes you feel (and look!) more attractive — which are all helpers in avoiding erection problems.

Don’t drink as much. Sure, kicking back with a little liquor is a great way to de-stress — but in large amounts, alcohol is a depressant. That means the more you drink, the more likely the alcohol will lead to erectile dysfunction (depression is one of the biggest causes of ED). This effect increases as you get older, so older men who are at greater risk for erection problems should take steps to limit the number of alcoholic beverages they consume. Talk to your doctor to find out if you should aim for less than the two-drinks-per-day maximum that’s often advised for men.

Eat better. A number of studies show that obesity, high cholesterol, diabetes, heart disease, and high blood pressure are linked to erectile dysfunction. Since a healthy diet is one of the best ways to protect against these diseases, it makes sense for your sexual health to eat healthily. What foods should be a part of your ED-prevention diet? Lots of fruits and vegetables, plenty of fiber, and very little saturated fat. If you’re struggling with your weight or cholesterol, ask your doctor for help.

Protect your penis. Although the penis is not a bone, it can fracture. When the penile chamber that fills with blood during an erection ruptures, it fractures the penis — and this can be a major cause of erection problems. And if you don’t seek immediate treatment, penile fractures can lead to scarring, deformity, and erectile dysfunction. So think twice before having over-the-top, acrobatic sex (especially if the woman’s on top). If a penile injury occurs with bruising, pain, or swelling, call your doctor or go to an emergency room.

Brush your teeth. Turns out, erectile dysfunction and chronic gum disease share many of the same risk factors. In one recent study, 80 percent of men who had severe erectile dysfunction (caused by poor penile blood supply) also had chronic gum disease. Keeping your mouth healthy with flossing, brushing, and regular dental visits is one more way to keep your sex life in tip-top shape.

Stress less. Stress and anxiety are frequent contributors to erection problems. That’s because stress causes your body to release stress hormones that are good for your “fight or flight” response, but bad for your blood flow because it causes blood vessels to contract. To prevent ED, find ways to reduce stress (without resorting to drugs, cigarettes, or alcohol, of course)

Sleep. Fatigue can be hurt your sex life — so getting plenty of rest is always a good idea. But if you’re struggling to get a good night’s sleep and feeling drained throughout the day, you could have a condition called sleep apnea (which is signaled by very noisy snoring and periods of interrupted breathing). Studies show that men with erectile dysfunction are more than twice as likely to have sleep apnea.

If you find that these daily habits aren’t enough to help with your erectile problems, talk to your doctor and make sure there isn’t something more serious going on – remember that some issues can’t be fixed by just waiting it out, and doing nothing can actually make the problem worse.