Sex, Libido, and Exercise

OK guys.  Besides the obvious connection between sex and exercise – that a healthy body is, for many people, a more sexually desirable one – the link between your workout regimen and your sex drive goes deeper into your physiology.  In other words, let’s talk hormones – specifically, your sex hormone: testosterone.

Testosterone is the primary muscle building hormone, and men are blessed with an abundance of it (that explains why women, who aren’t as testosterone laden as men, do not bulk up when they lift weights).  As men age, our testosterone levels decline.  The regular ads you see on television for prescription libido-enhancement are a testimony to the degree to which men are losing their sex drive and stamina as they age.

Luckily, we here at Wo40.com are here to help!

Consider this fact: a man my height (5’ 10”) will see a 10-year acceleration in the decline of testosterone with just a mere 30 lbs of additional fat in the midsection.  While I was out and about today, I observed literally dozens of men who were carrying at least that much fat on their bellies (and some a whole lot more).  At my age, my libido could be that of a 50-year-old man had I not taken charge of my weight and health.  Since sex is, after all, an enjoyable activity, I feel compelled to do as much as I can to continue in that activity for as long as possible!

If you’re currently carrying a bit more around the waist than you need, start setting some goals for getting rid of the belly fat, and then get started with an exercise and nutrition plan that will help you achieve those goals.  This is especially true for those of us who are 40+, since our sex drive has a natural tendency to decline as we age.

A part of that exercise program should naturally involve weight training.  According to research, men who regularly engage in resistance training (2-3 times a week) can see as much as a 49% increase in their free testosterone levels.  That free testosterone will not only help you grow muscles but will also naturally enhance your performance in the bedroom.

To further enhance your body’s ability to naturally produce testosterone, limit your alcohol intake and keep your stress levels at a minimum.

There's no time like the present to get started on naturally enhancing your body’s ability to produce testosterone by reducing abdominal fat and growing some always-impressive muscle.  Your body – and your partner – will appreciate the effort!

5 Exercises for Fantastic Quads

Leg day.  Not my favorite workout, but a necessary part of any exercise regimen.

I get a good chuckle out of seeing guys (girls too) who have obviously spent a LOT of time working on their upper bodies (chest, arms and abs) but have neglected the lower body almost entirely.  It's like seeing Arnold's upper body on a pair of stilts. 

What those folks don't realize is that serious attention must be given to the legs in order to prevent the "chicken leg" appearance.  Cardio has the effect of wearing down muscle tissue, especially in the legs.  Combine that effect with no meaningful weight training for the legs, and the "skinny" results are obvious to even the most casual observer.

So we've got to suck up the discomfort and leave that happy place for a while as we sculp our legs into pillars of steel (had to get a cliché in here somewhere).  Here are 5 leg exercises that will shape your quads (upper front of the leg).

1. Incline Leg Press - There's a machine for this at the gym.  Load the leg press sled with your weight, release the catches, and start pushing (with your heels!).  There's not much of a home option for this exercise unless you can get creative.
2. Lunges - the perfect at-home exercise.  Grab a pair of dumbbells and go to the end of the longest room in your home.  Take a long step forward, careful to keep your forward knees behind your toes of your forward foot, and lower the knee of your back leg to the floor (without actually touching the floor).  Press up with the forward leg to a standing position and step forward with the opposite leg.  Do 10 reps per side for 3-5 sets.
3. Squats - there are about a dozen variations of the squat, but for simplicity we'll stick to the basic squat.  Weights are preferred because the legs are accustomed to carrying the body weight around.  Growth occurs faster with higher weights.  From a standing position, lower the body by bending the knees and keeping the back as straight as possible (no hunching over).  Keep your knees above (but not in front of) your toes; do this by sticking your butt way out as if you are trying to sit on a chair that is just a little to far away from you.  When the upper legs reach parallel, press upward through your heels (not the balls of your feet).  Flex your quads at the top.  3-5 sets of 12 of these should get your blood pumping.
4. Belgian Squats - this is an explosive plyometric exercise that involves jumping, so consider this an advanced technique.  Basically, a Belgian squat starts as a regular squat - back straight, knees over the toes, deep knee bend.  Forcefully press from the heels and jump into the air.  Upon landing, return to the same deep squat position in good form.  Perform 3 sets of 20 of these and get back to me.
5. Leg extensions - this was my go-to exercise when I broke my foot.  Again, you're using a machine, so this isn't a good option for a home workout (unless you have a bench with an attachment).  Basically, sit on the bench, select your weight, hook your feet behind the ankle pad and go.  The key is to remember to flex the quads and not the muscles around the knees.  The best way I've found to use this particular exercise is to put it last in the workout.  Perform 2 sets of 12.  At the end of the second set, lower the weight to about 2/3 of your normal weight and do s-l-o-w repetitions - 2 seconds up, 2 seconds hold, 2 seconds down.  After about 10 of these, you should be having a religious experience because all of the blood will leave your head and go straight to your quads (figuratively speaking of course).

Have fun with these exercises, and remember: no leg day = chicken legs.

Be well!

New Content Alert

Visitors might look at the blog counter next to recent months and conclude that there's nothing going on around here.  Nothing could be further from the truth!!

To begin with, Alice has posted several new articles:

• Diet and Nutrition Myths
• If You Want to See Remarkable Results and
• Exercise Myths

I've just posted an article on High-intensity interval training - HIIT Workouts for Every Fitness Level.  And if you haven't read my article on setting goals - well, you are just missing out on some life-changing stuff!

There will be more recipes, product reviews, and features coming in the weeks ahead - and very little of that content shows up in the blog counter!  Don't let a number on the page be a deterrant to reading some fantastic information that will have you speeding down the road to great health!

Be well!

Exercise Myths

For my subscribed readers out there, Alice just posted an article in her blog about 10 exercise myths.  The article is geared toward women in general, but some of those myths pertain to men as much as they do to women.  Head on over and check it out!

America Dies on Dunkin'

Donuts are big business - Americans eat about 10 billion of the things every year.  At about 300 calories per donut (not taking into account all of the possible toppings), that's a LOT of potential for becoming overweight.

A Florida doctor, who WAS employed by the Bay County (FL) Health Department, was recently told to resign or be fired after he posted a sign that read, "America Dies on Dunkin'."  While the sign might be amusing at first glance, a pair of lawyers (who had recently purchased a Dunkin' franchise) and the County Commissioner (who incidentally owns a coffee and donut shop) took issue with the tirade. (Source)

Let's not overlook the obvious here - donuts are harmful to one's health.  According to the Dunkin' Donuts website, the 320 calorie glazed cake donut gets 50% of its calories from fat with 8g of saturated fat.  The 18 grams of sugar are nothing to sneeze at.  When you figure that most people eat at least 2 of these things with fatty toppings on them, it may indeed be true that "America Dies on Dunkin'."  At the very least, America gets fat on Dunkin'.

The doctor was making a very salient point.  Perhaps he was a bit militant in his approach to informing the masses, but the core of the message he was promoting is worth taking seriously.  One donut every once in a while is probably not a bad thing, but overindulging will have consequences that will be seen clinging to the hips, thighs, and buttocks of those who eat too many.

Be well!