6 easy ways to make your little brother fit. You can even go hard 3 times a night!

Introduction: Get fit...starts from within.

Stamina and stable erections don't always come from expensive pills or supplements. The true foundation of good sexual performance comes from overall health and balanced testosterone levels.

Getting your manhood "rock solid" and ready for multiple hard-ons a night is a journey of self-improvement in six key areas that directly impact your circulation and energy.

1. Resistance Training

Cardio exercise (running, cycling) is good for the heart, but if you want to improve your sexual performance, you need to focus on "resistance training".

• Mechanism: Weightlifting or large muscle group training (such as squats, deadlifts, bench presses) stimulates the body to produce more testosterone, the main hormone that regulates sex drive and erections.
• How to: Exercise with fairly heavy weights 3-4 times a week, along with pelvic floor muscle training (Kegel exercises), to strengthen the base of the penis, allowing for better ejaculation control and longer-lasting erections.

2. Choose foods that "open the blood vessels".

Good erections depend on blood flow, so eating foods that increase the production of nitric oxide, which helps dilate blood vessels, is essential.

• Foods to focus on:
  • Green leafy vegetables (Spinach, Kale): High in nitrates, which are converted to nitric oxide in the body.
  • Garlic: Contains allicin, which helps increase blood flow to the genitals.
  • Grains and beans: Sources of magnesium and zinc, which help regulate testosterone levels.
• Foods to avoid: Fatty meats and processed foods, as they can clog blood vessels and impede blood flow.

3. Get enough quality sleep.

Your body repairs and produces testosterone best when you're in deep sleep. If you're sleep deprived or sleep deprived, your levels of this hormone drop rapidly.

• How to: Aim for 7-8 hours of sleep per night and maintain consistent bedtimes. Sleeping in a dark, cool room can help improve the quality of your sleep.

4. Reduce stress and manage emotions.

Chronic stress causes the body to release the hormone cortisol, which is the arch-nemesis of testosterone. When cortisol is high, testosterone automatically drops, causing "battle frenzy," or a man who doesn't fight back in real situations.

• How to: Practice relaxation techniques, such as meditation or deep breathing exercises, before bed. Cut back on unnecessary tasks and make time for true relaxation.

5. Reduce and quit drinking alcohol and smoking.

Heavy alcohol consumption and smoking are the most direct and obvious factors that damage sexual performance.

• effect:
  • Cigarettes: Nicotine damages blood vessel walls, permanently reducing blood flow to the penis.
  • Alcohol: Heavy drinking slows down the nervous system and reduces the ability to have an erection (Wine Dick).
• Recommendations: Limit alcohol consumption and try to quit smoking to restore blood vessel health and function at its best.

6. Always stimulate your "little brother".

Like every muscle in the body, the penis needs to be used and stimulated to keep it functioning properly.

• Mechanism: Natural erections (such as morning erections) and regular masturbation (moderate, not excessive) act as "exercises" for the blood vessels and tissues in the penis.
• How to: Regular sexual activity, or proper masturbation, helps keep the penis tissues flexible and ready for vasodilation when it's time for actual use.

Conclusion: A fit life is a fit love life.

Great sexual performance isn't just about sexual desire; it's a product of overall good health. Following these six simple steps that focus on taking care of your body and mind from the inside out will boost your hormone levels and boost your physical stamina, leaving you feeling real changes and ready to "go hard" as often as you want.