6 Reasons to Work Out with Your Lover

What better person to bring into your fitness routine than the one that means the most to you?  The benefits to both partners are numerous - better health, fewer doctor's visits, and less money spent on prescriptions among them. 

That's all well and good, but let's look at 6 better reasons to work out with your partner - reasons that will strengthen both your bodies and your relationship.

1 - Stick-to-it-tive-ness.  Studies have shown that up to 94% of couples that engage in a training regimen together are more likely to stick to it long-term.  Considering the frequency with which individuals just stop their training due to a lack of accountability, there's a lot to be said for the accountability that comes from having someone in your own home to answer to when you're sipping on a beer while sitting in the La-Z-Boy.

2 - The Adventure.  Couples open themselves to entirely new worlds to explore when they are on a fitness quest.  Nature hikes, runs on the beach, and taking bicycle rides are just some of the adventurous things you can do when you step out of the gym and have a little getaway time.  Seeking out new places to visit and how to have fun workouts while you're there is a great way to bond as a couple.  And it's fun, too!

3 - Bonding.  Few things compare to watching your partner overcome the tough reps or gut out the last 30 seconds of a high intensity interval.  When you are the one standing over that bench encouraging them to pushpushpush to finish that last rep, something happens to BOTH partners.  The working partner gets the energy that comes from the encouragement, and the spotting partner feels pride for having witnessed the one he or she loves overcome adversity to become a better person.  Great feelings on both ends of that spectrum.

4 - Common Interest.  With busy lives and individual careers pushing partners in opposite directions, it's a blessing to have at least one activity in which both partners can equally participate.  Fitness training gives partners something to do together and something to discuss outside of the gym.  Contrast that with couples that do not share common interests.  They eventually have nothing to talk about, since the "How was your day?" line of conversation only goes so far.

5 - Kid-Free Time.  Parents often find that time without children comes at a premium.  An hour a day at the gym can be a blessing to uninterrupted communication.  More important, the kid-free time gives partners the opportunity to focus their attention solely on each other.  Nothing but good can come from that!

6 - The SEX!  What else could conceivably happen when both partners are bonding, self-improving, and getting in great shape?  Fantastic sex is a natural by-product of all the other benefits of working out with your partner.  When both of you look great, have higher self-esteem, and have boosted testosterone levels, you will find it more difficult to keep your hands off of each other.  Not only will the sex be more frequent, but it will also be more intense and satisfying.

Ready to hit the gym?

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9 Foods to Heat Up Your Love Life

Valentine’s Day is just around the corner, and stores are sporting copious amounts of pink and red merchandise.  It’s that time of year when men are especially pressured to pull out the romance.  Instead of wooing that special someone with a box of chocolates (which also contain loads of refined sugar, fat, and often chemical coloring and flavor.  Blech!), why not show her how much you care with a meal of foods that are not only good for the body, but boost the libido. Here’s a list to get you started.

1. Oysters.  Long-touted as an aphrodisiac, oysters do not disappoint.  Oysters are high in zinc, which is essential in maintaining healthy levels of testosterone (a hormone directly related to sex drive in both men and women).  Oysters also offer a boost of dopamine, a hormone which increases libido.  Consuming them raw seems to be most effective.

2. Garlic.  This flavorful bulb contains allicin, which improves blood flow to the sexual organs.  Just don’t forget the breath mints.

3. Basil.  It’s not just for Italians anymore.  High in antioxidants, this flavorful herb is said to increase circulation, stimulate sex drive, and boost fertility.  Plus the aroma of basil is intoxicating.  Basil oil was traditionally used by Mediterranean prostitutes to attract customers (and not just for their famous pasta dishes).  The aroma of basil can also help foster a sense of general well-being, which helps shed stress and can allow us to more easily enjoy “bedroom activities”. 

4. Asparagus.  Aside from its slightly phallic appearance, asparagus is also a good source of vitamin E.  Often called the “sex vitamin”, vitamin E aids the body in hormone production which enhances mood and sexual desire.  As an added benefit, Vitamin E helps prevent aging and natural sexual longevity.  Vitamin E has also been used by some women as a sexual lubricant to heighten sensitivity.  Although what you do with your asparagus is entirely up to you. 

5. Avocado.  Known to the Aztecs as ahuacatal, or “testicle tree”, avocados help increase libido for both genders.  Its high levels of folic acid assist the body in metabolizing protein, resulting in increased energy levels.  Obviously a good thing inside and outside the bedroom.

6. Almonds.  The high levels of essential fatty acids found in almonds, provide the basis for healthy male hormone levels which regulate sex drive.  What’s in it for your lady?  Studies show that just the smell of almonds can act as an aphrodisiac for women.  Makes me wonder why there isn’t more almond-scented aftershave out there on the market.

7. Nutmeg.  This wonderfully aromatic spice has traditionally been used in Indian medicine to boost libido.  Recent animal studies have shown nutmeg to have the same effect as the drug Viagra on mating behavior. 

8. Chilies.  Capsaicin, the substance that lends chilies their heat, can also lend some heat to your love life.  It stimulates nerve endings, raises heart rate, and triggers the release of endorphins causing you to just feel doggone great.

9. Dark Chocolate.  A 2006 study in The Journal of Sexual Medicine found that women who ate chocolate on a daily basis had higher sexual function than woman who did not.  Dark chocolate contains high levels of serotonin, a mood booster, and phenyl ethylamine which mimics the brain chemistry of a person in love. So maybe it’s not such a bad idea to buy her the box of chocolates after all.

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Sex and the 30- and 40-Something Crowd

My one true fear is losing the ability to be sexually active.  Sex is an important part of my overall well-being, and I'm not shy about it.  Thankfully, my testosterone levels are at their highest and my libido is quite healthy.  Unfortunately that won't always be the case, so I need to take steps to keep my sex drive as healthy as it can be for as long as possible.

According to the Kinsey Institute for Research in Sex, Gender, and Reproduction, 67-76% of married men in the 30+ demographic have sex only a few times a month.  20-25% have sex only a few times a year.  These men are about half as sexually active as their late-teen and 20-something counterparts.  Blame falling testosterone levels (among other contributing factors) for reduced sex drive and infrequency of sexual activity.

So, let's talk about increasing your testosterone levels and (hopefully) the frequency of sexual activity.  Now, I'm not here to tell you how to pick up women; you're on your own there.  You might have noticed that I'm a happily married man, so my pick-up skills are marginal at best.  I am, however, going to give you some suggestions that will help you boost your natural testosterone production and hopefully keep you sexually active later in life.

1 - Get Rid of the Beer Belly

Excess body fat reduces natural testosterone production and actually raises estrogen production.  Estrogen is a wonderful hormone if you're a woman or you want to grow moobs (man-boobs).  After all, we ALL know that women are attracted to a nice trio of floppy appendages in the form of moobs and a beer gut.

Or not. :-p

What demographic is more likely to be carrying around a hefty belly and moobs?  You guessed it!  The 30-something crowd and beyond.  Coincidence?  I think not.

2 - Lose Weight Gradually

Cutting calories too sharply triggers a physiological response that stops testosterone production.  After all, what's the need to reproduce during a famine?  Dropping fat at a rate of about 1 to 1.5 pounds per week will prevent the starvation response and keep your testosterone production humming nicely along.  Eating frequently also helps.  A meal consumed every few hours will keep the body in testosterone production mode.

3 - Eat Nuts

Get your mind out of the gutter.  I mean tree nuts and peanuts.  There is research that suggests consumption of monounsaturated fats, which are abundant in such sources as hazelnuts, macadamias, peanuts, pecans, almonds, pistachios and cashews, increases the natural production of testosterone.  Butters and spreads made from those sources (almond butter, peanut butter, etc.) have a similar effect.

I knew there was a reason I like to buy the large bags of peanuts at the state fair.

4 - Exercise.  HARD!

Lift light and your "equipment" will be weak.  If you do 3 sets of 5 reps at 85% of your maximum, you'll trigger natural testosterone production.  The type of exercise you do also makes a difference.  Compound exercises - those that require multiple-joint movements (squats, pullups, bench presses, etc) - do more to increase testosterone production than simple exercises like bicep curls and leg extensions.

5 - Get Some Sleep

There's a reason a lot of healthy young studs wake up with "morning wood".  A good night's sleep increases testosterone production.  If you can use that morning erection for its intended purpose ("Oh, honey!"), you'll do your daily testosterone production a favor.  If you stop waking up with that morning erection, you might want to take some of those other tips to heart.

And Finally...

Don't discount the value of masturbating.  Post-sex testosterone production happens even if that sexual activity happens all by yourself.  Don't be ashamed.  Everyone does it.

Increasing your testosterone levels is the key to a healthy libido.  This is true for both men and women, by the way.  Encouraging your partner to train with you (and eat your nuts [how's that for a double entendre?!]) will benefit BOTH of you in terms of sexual satisfaction.

Have fun!

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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!