How to increase stamina and endurance in bed: 10 tips for men

how to increase stamina

When people think of stamina and endurance, all they tend to concentrate on are cardio activities such as cycling or running. However, that is just a small part of the equation – you really also need to enhance your own strength by following a healthy diet plan and exercise regime. The fact is, almost men have worried about their sexual stamina at some point of their lives. Sexual performance is of special importance to males, and most guys really want to do everything possible to make their lovers or partners feel satisfied. Specifically, men want to last longer as long as they could without feeling dismayed or rush by performance problems such as early ejaculation.

If you want to know how to increase stamina and endurance in bed, then you should not skip the following tips collected by Take a look!

How To Increase Stamina And Endurance In Bed – 10 Best Tips For Men

how to increase stamina

1. Enjoy Yourself More 

Well, regarding stamina and endurance in bed, self-stimulation is good. Many realized their ability of lasting in bed increased after a well-scheduled period of masturbating. It is a natural, healthy and powerful method to take charge of your sexuality and your sexual response in particular. Especially, this is true when you suffer from premature ejaculation.

how to increase stamina

You can do your self-stimulation by using the start-and-stop technique. That means you should consider your sexual response on the scale of 1-10 with 10 being orgasmic and 1 being state of non-arousal. Then, stimulate yourself till you are at 8, stop, let yourself calm down entirely. After that, bring you back up to the 4, slowly build to the 8. You should do these instructions regularly to get yourself familiar with the up-and-down as mentioned before so that you can learn to take control of yourself before going in the real intercourse. By that way, you will be more comfortable during intercourse, as when you feel yourself about to reach the point of no return, you can slow things down and scale back on a sexual response scale.

Check out: tips to increase energy level

2. Eat A Healthy Diet 

how to increase stamina

Food is the main fuel the human body gets its energy from. A well-balanced, healthy diet can keep the human body energized and healthy, increasing the endurance and stamina. To have a good stamina in bed, you should eat a low-fat diet which contains lots of fruits and veggies, along with lean meats. For long-lasting energy, it is recommended that men should plan a third of their diet composing of carbs and starches.

Also, eat many small meals each day rather than 2 or 3 large meals. Additionally, snack on fresh fruits, raw veggies, nuts and other lean proteins between meals.

Read more: how to plan a healthy diet plan

3. Reduce Recovery Time And Resistance 

how to increase stamina

To build muscle endurance, men should limit their recovery time between workout sets to 30-90 seconds. Less resistance, more repetitions and resting for about 30 seconds between exercises is key for properly building stamina.

It is suggested that you only take a break if you physically could not continue. Select a series of movements such as 10 pull-ups, 10 squats, 10 push-ups, and 10 sit-ups. Do this suggestion for 3 sets, taking break at the minimum level.

Read more: strength exercises for men

4. Foreplay Is Your Friend

how to increase stamina

One of the major reasons that males want to last longer in bed is because they want their partner to have a good time and to reach orgasm as well. However, the truth is that most women could not reach orgasm through making love alone. This is the reason why manual stimulation, foreplay and oral sex play key parts of mutually enjoyable and passionate sex. Therefore, rather than stressing out over the goal of long lasting enough, you should concentrate on what makes both you and your partner feel satisfied. Practice more oral and touch sex, and make use of foreplay throughout the lovemaking process. When you feel your own about to reach for the point of no return, you should slow things down and concentrate on giving your woman oral pleasure or stimulating her through manual actions. This could support her to reach organism while let you delay your pleasure.

Check out: secrets about female orgasm

5. Use Lubrication

how to increase stamina

It is shown that men who take advantage of lubrication in conjunction with condoms tend to last slightly longer in bed than those who do not. Thus, you can use lubrication to get your target but remember to opt for the silicone-based or water-based lubrication upon using condoms.

6. Reconsider Your Expectations 

how to increase stamina

Many guys wrongly think that their lovers want them to last long as much as possible; however, the truth is that drawn-out sex sessions are not the key to sexual pleasure. Actually, it is found that the ideal time for good intercourse is from 3 to 13 minutes and that the average couple has intercourse for approximately 7.3 minutes (not including foreplay). Thus, lasting for up to 30 minutes or even more is not the exact answer for satisfying, great sex. If you really want to add more excitement and passion to your current love life, you should add more variety along with spontaneity through more foreplay, various positions, and a combination of oral sex as well as manual stimulation during the intercourse. Acknowledge that the key of a great sex is not lasting as long as you could, but to make the experiencing time as memorable and passionate as possible.

Recommend reading: useful exercises for stamina

7. Stay Hydrated 

how to increase stamina

We all know that there are numerous of benefits of drinking plenty of water, such as weight loss, kidney stone prevention, and many more. Water, on the other hand, could also be beneficial for those who want to learn how to increase stamina in bed. Muscle tissue which is under-hydrate could under-perform; thus, you can keep your own stamina up by drinking 17 ounces of water several hours before your strenuous exercise. In case you are going to have a long distance run or go for an extended exercise, you should have plenty of fluids to prevent hydration.

8. Get Plenty Of Rest 

how to increase stamina

How to increase stamina? Whilst it is crucial to stay active with exercise, if you want to increase stamina, get yourself rested well. A good night’s rest will leave you energized, refreshed, and focused, making sure that you can physically give your all. It is shown that bad sleeping habits have been linked to some health problems that could negatively affect your stamina, such as high blood pressure, weight gain, and so on. Adults are recommended to sleep about 7 to 9 hours per night because getting less than 6 hours of sleep per night might be unhealthy and has been associated with health problems.

Recommend reading: ways to relax fast

9. Increase Your Target Stamina Level 

how to increase stamina

Any effort to enhance the stamina through workout and exercise should be approached steadily. Thus, you should consider the specific targets of stamina level and achieve each of them in specific time, not all at once.

For those cardiovascular routines, you should start slowly, mildly enhancing your heart rate and maintaining that level of heart rate not beyond 30 minutes for the first time. Also, increase the duration and intensity of your own performance by realistic and small intervals till you can reach the goal.

For those strength-building exercises, you should start at a resistance or weight level which is easily manageable. Gradually, you enhance the intensity and duration of your exercise to a next level over time.

10. Consider Behavioral Therapy 

how to increase stamina

A classic way to address early ejaculation is via behavioral therapy. It contains the Masters and Johnson’s famous technique, where the male partner brings himself closely to the point of no return right behind the head of the penis to push the blood backwards, thereby helping avoid ejaculation. For some guys, simply pausing instead of squeezing also works. Once the feeling of near orgasmic inevitability goes away, the sexual activity could resume.

In fact, regarding tips on how to increase stamina in bed, there are a lot of ways to do. However, it is always important to emphasize that persistence and consistency is the key. In addition, do not put pressure on yourself during the intercourse so you can do it naturally and comfortably. That way, you can fully enjoy the excitement and passion that the intercourse brings up.

If you have any ideas about this article of how to increase stamina or any other writings in this How To Page, do not hesitate to leave your comments below this post. We will feedback soon.

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