“Better Body. Better Sex.” : How exercise improves your libido!

As winter approaches so do all of those warm nights with your special someone. But for many people, intimate “fun” seems more like work. As we all get older and busier with work, family, etc. we have the tendency to neglect our bodies. This poor state of fitness, combined with the decreased libido that comes with age, negatively impacts the quality of those special intimate moments.

Wanna know the #1 thing that you can do to ramp up your sex drive?

 Exercise, exercise, exercise!

Beyond any magic pill or potion, exercise has been proven to be the greatest way to turbocharge your sexual appetite and help keep things exciting.

There have been numerous studies on the impact of exercise and sexual health. The results are always the same. Regular exercise DRASTICALLY improves libido. It increases sex drive, improves the quality and duration of sex and thus leads to decreased stress and a happier life. There is a ton of information to support this research but I’ve chosen a few of the more interesting facts to share with you.

Did you know…?

  • Women who perform consistent cardio exercise (30 min per day / 3 days per week) report significantly greater psychological and physiological (body) arousal than women who do no exercise at all.
  • Only one month after men who had sedentary lifestyles began to exercise at moderate to high intensity (45-60 min per day / 3 days a week), they reported dramatic enhancement to their sex lives. This included increased frequency of intimate activity, better endurance, and an overall greater sense of pleasure.
  • High Blood Pressure (Hypertension) has been proven to contribute to sexual dysfunction in men and women. Erectile dysfunction (men), increased pain and discomfort due to decreased blood flow (women) and lowered sex drive (both) are all common side effects of Hypertension. Regular exercise and proper diet are 2 ways to lower High Blood Pressure
  • Lower body fat (specifically around the midsection) increases the amount of blood that flows to the pelvis. This makes for easier stimulation of sex organs.
  • Stretching and Yoga are known for improving the quality of intimacy. The reason lies in the reduction of stress, increased flexibility and pliability in muscles and the opening up of blood vessels, allowing for greater flow throughout the body. This is the reason that Yoga is sometimes referred to as the greatest exercise to increase libido in Women!

Now for the fun part. Here are a few specific things you can do make the bedroom sizzle:

  1. Improve your diet.  A better diet leaves you feeling less sluggish and more energized for intimacy.
  2. Do Cardiovascular Exercise. As previously mentioned, Cardio increases your oxygen and helps improve stamina. It also gives you more energy and will increase your libido.
  3. Train with weights. Both men and women who train with weights often report more aggression and sexual desire. This is due to the increased testosterone and epinephrine. A spike in these hormones in men and women make for potent aphrodisiacs.
  4. Take a Yoga class. After reading this post, Google: “Upward Facing Dog”, “Camel” and “Butterfly” positions. In fact, do it now. I’ll wait…These three are said to be among the greatest positions for promoting a better sex life. I’ve discussed the reasons why above. Now it’s on you to start practicing!
  5. Have Sex. Sex is not only a natural, wonderful way to explore intimacy but it is great exercise in itself. For every 5 minutes of sex you can expect to burn between 5-10 calories! That’s 60 – 120 calories in an hour

As a recap, we’ve learned that multiple health studies have shown that regular exercise can drastically improve our love lives. We can keep things spicy in the bedroom by engaging in regular exercise and taking care of our bodies. Whether it’s cardio, weight training, Yoga or all of the above, you should get moving and stay moving. That special somebody in your life will be very appreciative!

I’ve laid out excellent ways to get started on your fitness journey in my other posts. If you need a personalized plan to put you on the right track, contact me here for more info: Dragon Gate Fitness Contact Info!

There’s not much more to see here, folks. Here’s wishing you exciting, hot and safe times…
Dream Fit. Live Fit.

Keep things on fire in the Bedroom by staying on top of your fitness. Cardio Exercise, Weight Training and Yoga are all great ways to improve your sexual health!

Beyond The “90” in P90X: How to continue to make the program work for you!

You can thank U.S. Representative and VP Candidate, Paul Ryan for this week’s post. Whether or not you agree with his political views, you should applaud his commitment to fitness. At 42 years old, and with an extremely difficult schedule, he finds time to exercise regularly. His workout program of choice is the insanely popular (and insanely effective) P90X series. If you’ve been living under a rock for the past 5 years then you might not be familiar with P90X. Most likely though, you’ve seen the infomercials.

P90X is a 90 day cross training DVD workout program devised by fitness guru, Tony Horton. It has awesome segments that include: Yoga X, X Stretch, Kenpo X, Ab Ripper X, etc. They all function together, along with the nutrition plan included, to take the user from flab to fit in 90 days.

I highly recommend this program. I incorporated it heavily in my training when I first began my journey to fitness over 4 years ago. The purpose of this post is not to review the program but to give you 3 ways to use it after you’ve completed the first 90 days.

1.    Use individual discs/program as your primary workouts.

A great example of this is the Ab Ripper X program. Ab Ripper X is not for the faint of heart. It will, however, help you carve out a 6 pack in no time. Even after I completed the P90X program, I continued to use Ab Ripper X as my primary ab workout. I started by doing it once a week (because that’s all my stomach could handle). After I got used to the intensity I started doing it twice per week!

Another example is X Stretch. I’ve covered the importance of stretching in previous posts. This is a great way to get in your daily stretching. Pop in the DVD and loosen up before the day begins. This program is close to 1 hour so even if you don’t have time to complete it, you can focus on loosing up the body parts that need it most by going to that particular section of the routine.

2.    Use the cardio programs to mix things up when you’re getting bored of your regular routine.

Once you’ve been working out for a while you will get tired of doing the same routine. There are only so many steps you can do on the elliptical machine or so many miles you can walk on the treadmill before you’ll start to lose motivation for cardio. Using Kenpo X and Cardio X as alternatives is a great way to keep things fresh! Occasionally, I’ll even use them just to get my heart rate up on my days away from the gym. If you’re doing regular cardio elsewhere you don’t even need to finish the disc. Just go until you work up a nice sweat.

3.      Use the nutrition plan included with the program as a dietary guide.

After you’ve completed the 90 day program you may be tempted to go back to business as usual. This means no more workouts and engaging in old eating habits. This is the ABSOLUTE WORSE thing that you can do! Your body is now adjusted to burning more calories and it also now requires more quality calories.

Use Tony Horton’s nutrition plan as a base for what you should be eating. You don’t have to follow the plan to a “T” but the recommended requirements for protein, carbs and fat are spot on to maintain fitness. Make a grocery list based on the requirements and stick to it. You’ve worked hard for the body, now do what you can to maintain it!

Here is a Team Beachbody link where you can find P90X and all other Team Beachbody Products:

http://beachbodycoach.com/esuite/home/ReggieGooden

It is a phenomenal program, as are many of the other products that Team Beachbody offers (like Shaun T’s “Insanity” series, Turbo Fire, and Shakeology).

As you can see, it holds its value far beyond the first 90 days and because of that, RG “The Dragon” definitely approves!

Dream Fit. Live Fit.

P90X is a popular home training system proven to deliver serious results!

Girl Power! – Part Two: Your first month’s strength training program

Today’s post is a conclusion to last week’s: “Girl Power! Exposing the three biggest myths about women and strength training” article. This post is an introductory workout for women just getting started strength training. I will give you a circuit training routine to get you through your first month in the gym. Are you ready? Good! Let’s begin…

 

The Dragon’s “Girl Power! Beginners 4 Week Strength Training Circuit”

Directions: After your cardio warm-up , perform 8-10 repetitions of each exercise in a row. Choose a weight that is somewhat difficult but not impossible (i.e. 10 lbs. for lunges and squats and 5-10 lbs. for the curling & pressing movements).

Try to take rest no longer than 2 minutes between exercises. Perform the entire circuit 3 times.

  •  Warm-up: 3 to 5 Minutes of cardio on your favorite machine (treadmill, elliptical, or “jumping jacks (if at home)”
  •  Exercises (complete as a circuit) 3 rounds:
  1. Lunges: Each Leg x 10 reps
  2. Ballet Squat: 10 reps
  3. Dumbbell Chest Press: 10 reps
  4. Dumbbell Curl & Overhead Press: 10 reps
  5. Crunches: 20 reps
  6. “Plank” Position: Hold as long as possible.
  • Cool Down: 10 Minutes of moderately paced cardio on your favorite machine.

* Post Workout Stretch: The post workout stretch is extremely important to keep blood flowing to those muscles and to help you from getting too sore! Make sure you stretch after each workout. Refer to my recent post on stretching for instructions. It can be found here:

http://dragongatefitness.com/2012/07/23/stretc/ 

Stretches:

  1. Full body stretch
  2. Quad stretch
  3. Cross Arm Stretch
  4. Pec Stretch

Well there you have it. Do this workout 2-3 times per week, eat right and within 1 month you’ll notice a significant change in your body. Just look in the mirror and you’ll see everything get tighter and curvier! Stay motivated and remember...

Dream Fit. Live Fit.

Burn more fat than you ever have in your life. In only 15 minutes!

Question: Are you burning as much fat as possible during your cardiovascular exercise?

Answer: If you are not doing interval training, then the answer is NO!

What is interval training? It’s a phenomenal technique for ramping up your metabolism so that your body will torch fat at a remarkable rate.  When done properly, it can be completed in only 15-20 minutes and you can choose ANY type of exercise that you want.

Known within the fitness industry as High Intensity Interval Training (HIIT), this technique was popularized after a health study done in Japan in 1996. The study proved that athletes who trained with a mix of moderate pace and high pace during cardiovascular exercise were able to increase their capacity to burn fat. In addition to burning more fat, people who train in this way put their metabolism in a heightened state for hours after exercise. Yes, your body will continue to burn fat a higher rate even when you’ve stopped exercising! HIIT also increases your body’s ability to build muscle and will create a state that will help suppress your appetite.

Question: What is an example of a HIIT session?

Answer: An example of a HIIT session is as follows:

  • Begin with a brief warm-up of 2-5 minutes, doing the cardiovascular exercise of your choice. You can choice jogging, treadmill, elliptical machine, rowing, etc.
  • After you’ve gotten warm, “sprint” (go as hard as you can) for 30 seconds.
  • Then return to a moderate pace for 1 minute.
  • Afterward, “sprint” again for 30 seconds.

Try doing at least 2 HIIT sessions per week. Start off with 3 intervals per session and gradually increase each week until you can do 10 intervals. Once you’re reached 10 intervals, reduce your rest time to 30 seconds while keeping your “sprinting” intervals at 30 seconds.

I will personally guarantee that if you adopt this method into your cardiovascular training, EAT PROPERLY and drink plenty of water then you will see that fat disappear in no time! Give it a try and remember…

Dream Fit. Live Fit.