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Most guys think they are great in bed, but the majority fall far short. But have no fear – you can be a lion in the bedroom if you eat right, get fit, beef up your testosterone levels and lose body fat. The keys to better sex include improving metabolic health, increasing testosterone levels, promoting blood flow control, cutting body fat and increasing stamina. Each factor is related to the others. Metabolically healthy men have higher testosterone, better physical fitness, good blood flow to the penis and less body fat. You can improve metabolic health, and each of these other factors, through a combination of diet, exercise and supplements.

Here are 10 tips to help improve sexual performance and keep it going well into your old age.


The Mediterranean diet promotes metabolic health, prevents free radical damage that impairs sexual function and gives you the energy you need to be a dynamo in the bedroom. It’s is high in olive oil, yogurt, cheese, fruits, vegetables and whole grains and includes moderate amounts of red wine, lean meats, fish, poultry and eggs. Dietary fat intake is about 30 to 40 percent of the total calories. Fat comes mainly from vegetable sources, which optimizes steroid hormone production and minimizes the risk of cardiovascular disease. Monounsaturated fats, such as olive oil, increase testosterone. These foods are high in antioxidants, which reduce inflammation. The Mediterranean diet is a good choice for men who want to maximize testosterone levels naturally.


It’s a pretty simple formula – if you take in more calories than you burn (metabolize) through exercise and metabolism, you’re going to gain weight and body fat. Increased body fat, particularly if carried in the abdomen, is linked to erectile dysfunction, decreased sex drive, lower testosterone and reduced energy levels. You can get a general estimate of the calories you need every day by using the following simple equation. Multiply your weight by 10 and then add your weight multiplied by 3, 5, or 10, depending on your activity level. Caloric Intake for weight maintenance= [Weight (lb) x 10] + [weight (lb) x 3 (if inactive), x 5 (if moderately active), or x 10 (if extremely active)].


A high protein diet contributes to increased testosterone levels, while vegetarian diets depress them. The Mediterranean diet is high in protein, but men might benefit from added protein supplements. Consume 0.8-1.7 grams of protein per kilogram bodyweight (depending on activity level). Couch potatoes need less protein, while athletes need more.


For many years, nutritionists have recommended that people eat fewer fatty foods and less red meat. Avoiding red meat and fats completely decreases testosterone and could slow down progress in your training program. A compromise is necessary — don’t give up meat, but try to eat leaner cuts. In general, tasty cuts, such as filet mignon and New York Cut steaks, have more fat and shouldn’t be mainstays of your diet.


Regular exercise contributes to metabolic health, which optimizes blood flow control in the penis, increases testosterone and gives you the energy and libido for good sex. The time you exercise depends on your needs and goals: exercise longer if you need to lose body fat or improve aerobic fitness and less if you want to emphasize weight training or have limited time.


Short-duration, intense muscular exercise is typically associated with resistance training that turns on cell biochemical pathways in muscle that stimulate growth and promote the release of anabolic hormones. Canadian scientists found that high-intensity interval exercise training (HIT) caused rapid cellular and cardiovascular changes that resemble traditional endurance training. HIIT did not, however, turn off signaling pathways that stimulate muscle protein synthesis and growth. Intervals are terrific for good sex because they increase testosterone, help build muscle mass, cut fat and promote metabolic health.


Weight training boosts testosterone, increases testosterone receptor density (so the hormone works better), helps control abdominal fat, increases muscle mass and enhances self-confidence— all critical for sexual performance. Higher testosterone levels help to manage body fat. Testosterone increases nervous receptors and enzymes (such as hormone sensitive lipase) that speed fat breakdown. It’s much like the old adage that the “rich get richer”— cutting fat increases testosterone, which makes it easier to cut fat.


Some research suggests that beet juice, nuts, omega-3 fatty acids (from supplements or fish), creatine monohydrate, horny goat weed, yohimbine, pycnogenol, green tea and arginine improve sexual health. Vitamins E and C may help maintain testosterone levels by preventing free radical damage to the hormone. Free radicals are highly reactive chemicals produced normally during metabolism that promote aging and depress the immune system. Protein supplements may help you control bodyweight and maintain muscle mass when trying to lose weight. Soy protein may hamper sexual health in men. Soy contains chemicals called phytoestrogens that bind with estrogen receptors and may decrease sexual performance in men.


Excessive stress and lack of sleep depresses testosterone, increases cortisol (a catabolic stress hormone) and lowers sex drive. Learn to distinguish good stress from bad. Good stress makes you grow emotionally and physically, and perform at top levels. Bad stress grinds you down and impairs the immune system. Don’t sweat the small stuff!


Mental state has a profound effect on testosterone levels and sexual performance. Testosterone levels go up after winning an athletic contest but go down after a loss. Assertive behavior followed by a rise in status leads to an increase in testosterone levels. Developing a winning mental attitude sets you up for success in life and great sex.


The best advice for maintaining sexual health is to practice, practice, practice! Frequent good sex increases testosterone and improves metabolic health, which leads to more and better sex.

Aldemir, M., et al. Pistachio diet improves erectile function parameters and serum lipid profiles in patients with erectile dysfunction. Int J Impot Res, 23: 32-38, 2011.

Brooks, G. A., T. D. Fahey, and K. Baldwin. Exercise Physiology: Human Bioenergetics and its Applications, New York: McGraw Hill, 2005. 4th edition.

Grandys, M., et al. Endurance training of moderate intensity increases testosterone concentration in young, healthy men. Int J Sports Med, 30: 489-495, 2009.

Karkoulias, K., et al. Hormonal responses to marathon running in non-elite athletes. Eur J Intern Med, 19: 598-601, 2008.

Khoo, J., et al. Comparing effects of a low-energy diet and a high-protein low-fat diet on sexual and endothelial function, urinary tract symptoms, and inflammation in obese diabetic men. J Sex Med, published online, 2011.

Kraemer, W. J. and N. A. Ratamess. Hormonal responses and adaptations to resistance exercise and training. Sports Med, 35: 339-361, 2005.

Kyrolainen, H., et al. Hormonal responses during a prolonged military field exercise with variable exercise intensity. Eur J Appl Physiol, 102: 539-546, 2008.

Lin, J. W., et al. Metabolic syndrome, testosterone, and cardiovascular mortality in men. J Sex Med, 8: 2350-2360, 2011

Physical Activity Guidelines Advisory Committee. Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: U.S. Department of Health and Human Services, 2008.

Ratamess, N. A., et al. Androgen receptor content following heavy resistance exercise in men. J Steroid Biochem Mol Biol, 93: 35-42, 2005.

Siepmann, T., et al. Hypogonadism and erectile dysfunction associated with soy product consumption. Nutrition, 27: 859-862, 2011.

Tang, Y., et al. Nitrite and nitrate: cardiovascular risk-benefit and metabolic effect. Curr Opin Lipidol, 22: 11-15, 2011.

Thompson, I.M., et al. Erectile dysfunction and subsequent cardiovascular disease. JAMA 294: 2996–3002, 2006.

Vingren, J. L., et al. Effect of resistance exercise on muscle steroid receptor protein content in strength-trained men and women. Steroids, 74: 1033-1039, 2009.

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Ripped Leg Blast for Carved Thighs



Powerful and thick thighs require gut-busting exercises like squats and leg presses. However, once you have acquired adequate thigh mass and strength, you should consider adding some balance and sharpness to the muscle bellies in your thighs. Although tough to accomplish, leg extensions provide a great way to carve the separations between the muscle bellies, and to accentuate the “teardrop” shape of the four quadriceps muscles of the anterior thigh.

Active Muscles in Leg Extensions

The three vasti muscles comprise most of the anterior thigh.1 The vastus medialis covers the medial (inner) part of the femur bone (thigh bone). When it is well developed, it forms a teardrop-like shape over the medial side of the knee joint. The vastus lateralis muscle attaches to the lateral (outer) part of the femur bone. The vastus intermedius connects to the femur bone between the vastus lateralis and the vastus medialis muscles. The fibers of all three vasti muscles come together at the quadriceps tendon, which crosses the patella (kneecap) to attach to the tibia bone just below the knee.1

Together, the three vasti muscles extend the leg at the knee joint, although the vastus intermedius may be more fatigue resistant than the vastus lateralis.2 The vastus medialis oblique (VMO), which is a small part of the vastus medialis muscle, attaches to the medial part of the patella. It is thought to help the patella track properly during movement of the knee. Improper tracking can increase the likelihood for knee injury.

The vastus medialis and especially the VMO part of this muscle are primarily responsible for tibial rotation (rotation of the tibia bone of the lower leg on the femur) during knee extension. This rotation or “twist” has been shown to increase the activation of the VMO portion of the vastus lateralis even more than doing knee extensions with the hip adducted (thigh rotated so that the medial portion of the knee is facing mostly upwards).3 Dorsiflexion of the foot (moving the ankles so the toes are pointing towards your head) also increases the activation of the VMO by more than 20 percent.4 Likely this is because the dorsiflexor muscles stabilize the tibia during knee flexion and resist rotation of the tibia on the femur as the knee straightens.

The fourth muscle of the quadriceps group is the rectus femoris muscle. It attaches to the anterior part of the hip bone just above the hip joint.1 The largest bulk of the muscle fibers are located on the upper three-quarters of the thigh, whereas the largest belly of the vastus medialis and vastus lateralis are more inferior (i.e., closer to the knee). The distal end of the rectus femoris muscle becomes tendinous and it creates a deep valley between the lateral and medial vastus muscles as it approaches the knee.1 It assists the other quadriceps muscles by extending the leg at the knee joint, although it is less effective when the hip is flexed than if it is straight.

Leg Extensions

The three vastus muscles of the anterior thigh are strongly activated by single-leg knee extensions. The rectus femoris is not activated as strongly, but it does undergo some overload when the anterior thigh is under contractile effort, about halfway up to the top of each repetition.

1. You should always warm up your knees with some stationary cycling prior to getting into leg extensions. Furthermore, the resistance on your first set should be fairly light to allow the joint to fully warm up before you get to the heavier stuff.

2. Adjust the knee extension machine so that the pivot point of the lifting arm is directly adjacent to the center of the side of your knee joint.

3. Position the ankle roller/leg pad over the lower part of the leg (above the ankle joint).

4. Take about three seconds to slowly extend (straighten) both leg so that the weight is lifted upward from the stack.

5. Continue upwards until the tibia and the femur bones form a straight line and the knee angle is straight. Hold this for two seconds at the top.

6. Slowly lower the weight (about four seconds down) towards the starting position. Once the knee has reached 90 degrees, start the upwards extension phase again. Continue for 12-15 repetitions for the first set. Lower the number of repetitions but increase the resistance for subsequent sets.

7. On the next sets, lift the weight upwards until the knee joint becomes almost straight, but just slightly short of a total knee lockout. Be careful that you do not “jam” the knee joint into a fully locked out position, because this could cause knee cartilage damage5, especially with heavy weights. Hold the top position for a count of three before lowering the weight.

8. Lower the weight slowly (four to five seconds) towards the starting position where your knee is flexed to 90 degrees. Just before the weight stack contacts the remaining plates at the bottom, start lifting it upward for the next repetition.

The downward movement should be slower than the upward phase because you are resisting the pull of gravity. The slow lowering of the weight stretches the muscle under a resistance and this is a great stimulus to improve muscle shape and size.6

Make sure that you do not hold your breath during the lift upwards.7 Rather take a breath at the bottom (start) of the lift, and exhale as you extend the knees/legs. Take another breath at the top and slowly exhale as the weight is lowered. Take another breath at the bottom and repeat the sequence.

This is a mechanically simply exercise, but it really can be very challenging and blood depriving8,9, especially if you try to control the weight as it is moving up and down. However, if you are willing to work through some discomfort, you will be soon enjoying your new shape and slabs of carved thighs.

GettyImages 674163248 600


1. Moore K.L. Clinically Orientated Anatomy. Third Edition. Williams & Willkins, Baltimore, 1995; pp 373-500.

2. Watanabe K, Akima H. Neuromuscular activation of vastus intermedius muscle during fatiguing exercise. J Electromyogr Kinesiol 2010;20:661-666.

3. Stoutenberg M, Pluchino AP, Ma F et al. The impact of foot position on electromyographical activity of the superficial quadriceps muscles during leg extension. J Strength Cond Res 2005;19:931-938.

4. Coburn JW, Housh TJ, Cramer JT et al. Mechanomyographic and electromyographic responses of the vastus medialis muscle during isometric and concentric muscle actions. J Strength Cond Res 2005; 19:412-420.

5. Senter C, Hame SL. Biomechanical analysis of tibial torque and knee flexion angle: implications for understanding knee injury. Sports Med 2006;36:635-641.

6. Alway SE, Winchester PK, Davis ME et al. Regionalized adaptations and muscle fiber proliferation in stretch- induced enlargement. J Appl Physiol 1989;66:771-781.

7. Garber CE, Blissmer B, Deschenes MR et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 2011;43:1334-1359.

8. Denis R, Bringard A, Perrey S. Vastus lateralis oxygenation dynamics during maximal fatiguing concentric and eccentric isokinetic muscle actions. J Electromyogr Kinesiol 2011;21:276-282.

9. Ueda C, Kagaya A. Muscle reoxygenation difference between superficial and deep regions of the muscles during static knee extension. Adv Exp Med Biol 2010;662:329-334.

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By: Stephen E. Alway, Ph.D., FACSM
Title: Ripped Leg Blast for Carved Thighs
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PRIMAL Preworkout



Training hard and intensely is the only way to train – you can’t step into the gym in low gear or
asleep at the switch and expect results. To get the most out of every training session with no
compromises, you need a pre-workout that will power your performance and enable you to crush
it every time you train. Bottom line, you need to maximize your workouts by pushing yourself to
your limits and that’s what Animal’s PRIMAL Preworkout delivers.

A Better Pump

PRIMAL is Animal’s most comprehensive pre-workout supplement ever, and is scientifically
designed for the advanced, hard trainer. Animal worked tirelessly to find the right combination of
ingredients that could be worthy of the Animal name. First on the agenda was giving you a better
pump, which is why PRIMAL Preworkout is empowered with the breakthrough, patented
3DPump-Breakthrough ® . Not only does it increase nitric oxide for the valued “pump,” but it also
helps increase exercise capacity and endurance and helps optimize vascular endothelial function,
aka vascularity.†

Other key benefits of PRIMAL come from four scientifically formulated blends that work in tandem
to deliver the ultimate pre-workout:

• Endurance & Performance Complex so you can train longer and harder. Beta-alanine,
betaine and taurine are combined as a powerful endurance trio†. Beta-alanine is a vital ingredient
used to combat the urge to quit.

• Focus & Intensity Complex helps you keep your head in the iron game so you train hard and
maintain focus. Includes the amino acid tyrosine, which is involved in neurotransmitter production;
Huperzine A for brain health; and choline bitartrate, which supports energy metabolism and helps
the brain send messages for improved mental endurance and focus†.

This blend is completed with the patented Teacrine ® . Among its many benefits includes increases
in energy without the jittery feeling, increases in motivation to accomplish tasks, mental energy
and decreases in feeling of fatigue†.

• Quick and Sustained Energy Complex is the energy core of PRIMAL Preworkout . It is
powered by a combination of tried-and-true caffeine, along with an herbal complex of green tea,
coffee bean extract and guarana†.

• Electrolyte Complex to support muscle hydration and help get you through those intense
training sessions – because proper hydration is key for maximal performance. PRIMAL
Preworkout tops it off with a combination of AstraGin ® to support nutrient uptake and Senactiv,
which helps the production of citrate synthase, an important enzyme that is responsible for
producing more ATP†.

How to Use PRIMAL
30 minutes prior to training, consume 2 rounded scoops (20.3g) with 8-12 oz of water or your
favorite beverage. Users that are sensitive to stimulants should start off with 1 rounded scoop
(10.1g) to assess tolerance.

PRIMAL Preworkout

• Enhances energy and endurance†
• Supports muscle hydration†
• Supports intense focus†
• Contains AstraGin ® to support nutrient uptake†
• Contains Senactiv ® which helps the production of citrate synthase, an important enzyme that is
responsible for producing more ATP†
• Absorption and nutrient enhancers
• Great tasting, easy to mix

PRIMAL is a pre-workout that will power your performance and enable you to crush it every time you train.

For additional information, visit
†These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.

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Title: PRIMAL Preworkout
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