According to sexual-health expert Dr. Harry Fisch, 45 percent of men have an orgasm within the first two minutes of intercourse.

Now, I don’t know about you but that probably won’t be a very memorable time for your partner, or you.  The good news is that you can solve it or prevent it as you get older.

Couple that with the fact there have been 1.7 million prescriptions for Viagra last year alone means that there is a bit of a problem in our society. A healthy man will not need these things and can last much longer in the sack, it’s actually possible to last as long as you want with training.

Why is this happening with the modern man? There are numerous factors, from lack of exercise, bad nutrition, drinking too much, decrease in the effectiveness of the circulatory system (many factors), PC or pubococcygeus muscles have got weak, bad gut health… The list goes on.

Here are three things you can do from now on to gradually improve your performance:

• Exercise to increase bloodflow

It has been found that exercise gives a man better erectile functioning. But what type of exercise?  Yes mild cardio can help but it’s not the best for this, you need to do resistance circuit training using the seven primal pattern movements throughout the week. The seven primal patterns are sprinting, bending, squatting, lunging, pushing, pulling, twisting.  Circuits with these patterns will help train the inner unit, outer unit core and pubococcygeus muscles (these muscles help control ejaculation and quality of an erection) all at once as well as helping the circulatory system throughout the entire body which is around 100,000 KM in length! Couple that with the fact that lifting increases testosterone and it’s a game changer.

• Train the PC or pubococcygeus muscles

As explained above these muscles are extremely important for your sex life. They can be found between the rectum and scrotum

First thing in the morning and before you go to bed

-Flex your PC muscles 10 times in a row at a moderate pace, rest for 10 seconds, and repeat 9 more times and then…
-Flex and hold your PC muscles for 5 seconds, rest for 5 seconds and repeat 9 more times and then…
-Completely release the PC squeeze — until the muscle is fully loose — between each tightening rep.
During the day you can just try to Flex your PC muscles as many times as you can. Within 2 weeks you’ll notice a difference.

• Cold showers first thing in the morning

Having a quality erection is down to high quality circulation. One of the fastest ways to improve  circulation in the entire body over time is to have an ice cold shower first thing in the morning. This will ignite your entire system and improve the quality of blood flow to every area of your body, this enhances every capillary, vein and artery’s ability to promote healthy circulation.  When you take a cold shower your blood moves towards your organs and then out again in a continual process,  this helps give all organs an increase of oxygen and nutrients while also stimulating and supporting your adrenal and hormonal system.  My advice is to start with 30 seconds of cold water daily.

Have fun!

Rupert Hambly

Ref: New Naked: The Ultimate Sex Education for Grown-Ups